Lithupelo tse 5 tsa Bohlokoa tsa Thupelo ea Limathi Tsohle Li Hloka

Litaba

• Koetliso ea Matla
• Pilates
• Koetliso ea Plyometric
• Yoga
• Ho ohla
• Tlhahlobo bakeng sa

Koetliso ea sefapano - ua tseba hore ke de rigueur haeba u ikemiselitse ho fehla matla a hau a ho sebetsa, empa tse tobileng li ka ba bobebe. Kahoo sepheo sa hau ke sena: "U batla ho aha mesifa eo ka tloaelo u neng u ke ke ua e sebelisa ho matha le ho eketsa bokhoni ba hau ba ho ikoetlisa," ho bolela Harry Pino, Ph.D., setsebi sa boikoetliso ba 'mele ho NYU Langone's Sports Performance Center. "Ke sona seo qetellong se tla etsa hore u potlake 'me u atlehe haholoanyane tseleng kapa litseleng." Phoso eo limathi tse ngata li e etsang ke ho ikoetlisa ntle le tataiso e hlakileng, ka hona ba kenya nako ea boikoetliso ntle le ho hatela pele, o re. Re ile ra lelekisa 'me ra fumana li-workout tsa bohlokoa tse tla u thusa ho nka nako e telele le ho ba matla.

Koetliso ea Matla

Kyle Barnes, Ph.D., setsebi sa boikoetliso ba 'mele Univesithing ea Grand Valley State e Michigan, o re: "Limathi tse hōle li tloaetse ho kenya mesifa e itseng feela ha li matha, kahoo ha li sebelise bokhoni bo feletseng ba mesifa eohle ea tsona hammoho." "Ho hanela koetliso ho u qobella ho etsa konteraka kapa ho sebelisa mesifa ea hau e mengata." Ha limathi tsa basali li pepeta makhetlo a mabeli a boima ba ho ikoetlisa ka beke bakeng sa libeke tse robong li etsa likarolo tse peli tsa mmele o kaholimo joalo ka likhatiso tsa benche le 'mele o tlase o tsamaea joalo ka squats tse arohaneng-ba ntlafalitse nako ea bona ea 5K ka liperesente tsa 4.4 (ho tšoana le ho kuta Motsotso o le mong, metsotsoana e 20 ho qeta metsotso e 30), ho fumanoe lipatlisiso tsa Barnes. Kaha limathi li tloaetse ho atleha ka ho fetesisa, koetliso ea matla ke monyetla oa ho tsepamisa maikutlo ho glutes. Barnes o re: "Li-glutes ke mesifa e kholo ka ho fetisisa 'meleng, kahoo ke e' ngoe ea mesifa ea bohlokoa ka ho fetisisa ea ho matha.

"Haeba re ka li chesa 'me re sebetse hantle, o tla bona lintlafatso ts'ebetsong." Ho tsamaea joalo ka li-squats le li-deadlifts li ntle bakeng sa ho otla glutes le hamstrings ea hau.Hape, Pino ho fapana le ho ea mochini oa boikoetliso, Pino o khothaletsa ho khomarela litekanyo tsa mahala. Sena se o nolofalletsa ho kenya tšebetsong mesifa ea hau ea mantlha le ho phephetsa botsitso ba hau. (Mona ke tloaelo ea koetliso ea matla e etselitsoeng limathi ka kotloloho.)

Pilates

Ho ba le motheo o matla ho tla u thusa ho qoba maraba a tloaelehileng (joalo ka ho potoloha pelvis ea hau haholo ha o ntse o hatela pele) ho fokotsang bokhoni ba hau, Pino o re. Ke moo Pilates a kenang teng. "Pilates e bua le mokokotlo oohle-eseng feela rectus abdominis empa mesifa e tebileng," ho bolela Julie Erickson, morupeli ea tiisitsoeng oa Pilates le yoga Boston. Ho sisinyeha joalo ka ha maoto a habeli a otlolohile mme tse lekholo li ntle haholo ho phephetsa mesifa e tebileng ea ab. Boikoetliso bo bong ba Pilates bo sebetsa le lirope tse ka hare, tse ka fokolisang limathi, Erickson o re: "Mesifa ea serope ea hao e ka hare e tšehetsa lengole, kahoo ho e matlafatsa ho tla u sireletsa kotsing 'me ho etsa liphetoho tse potlakileng tsa tsela e bonolo, joaloka litseleng tse majoe." Esita le ho fumana bolo ea lebala la lipapali le ho e pepeta pakeng tsa lirope tsa hau ha u ntse u shebeletse Netflix ho ka thusa, o re. (Bakeng sa phello e ts'oanang, leka boikoetliso bona ba barre bakeng sa limathi.)

Koetliso ea Plyometric

Plyos, kapa koetliso ea matla a ho phatloha e kenyelletsang ho tlolela, ke senotlolo sa ho u thusa ho aha lebelo, phuputso ea haufinyane ho Journal of Strength and Conditioning Research fumanehile. Ha bafuputsi ba ne ba e-na le sehlopha sa limathi se tsoelang pele ka koetliso ea bona e tloaelehileng, ho eketsa ho hanyetsa le ho ikoetlisa ka plyometric, kapa ho eketsa koetliso ea matla, limathi tsa sehlopha sa plyo li fokolitse linako tsa 3K (lihlong feela tsa 2 miles) hangata-ka karolo ea 2 lekholong ka mor'a libeke tsa 12. "Sena se bohlokoa ho limathi tse hole hobane li bonts'a ntlafatso moruong oa tsona oa ho matha," ho bolela sengoli sa boithuto Silvia Sedano Campo, Ph.D. Seo se bolela hore ka ho eketsa matla a hau a maholo ka koetliso ea plyometric, o ka matha ka potlako ntle le ho hloka ho chesa mafura a mangata, o re. Shebana le ho tlola ho tshekaletseng joalo ka qhako e telele e emeng le ho ea pele, kapa ho tlola. "Tsena li sebetsa hantle haholo ho ntlafatsa moruo o sebetsang, hobane li amana ka kotloloho le bolelele ba mehato," Sedano Campo o re. Ebe u latela li-plyos ka sekhahla se potlakileng ho etsa bonnete ba hore lintlafatso tsa matla li fetisetsoa motsamaong oa 'nete. (Phephetso ena ea plyo e tla leka maoto a hau tekong.)

Yoga

Limathi li na le tšekamelo ea ho sheba fatshe khafetsa, e etsang hore mahetla a bona a tsoele pele ebe e koala kapele 'meleng, empa ho ikoetlisa ka yoga ho ka bula libaka tseo tsa mathata, Erickson o re. O re: "Ha o ntlafatsa boits'oaro ba hau mme o ikoetlisa ho lebella ha o ntse o matha, o eketsa sefuba sa hau hore o tsebe ho hema hantle." Oksijene e eketsehileng mesifeng ea hao le eona e ka ntlafatsa bokhoni ba hau. Mohlabani I le mohlabani II, tse etsoang khafetsa lihlopheng tse ngata tsa yoga, ke libulo tse ntle tsa sefuba. Hona ke ho tiea hoo u ho utloang mesebetsing ea hau ea maqhubu le ea letheka? Li-asanas tse ngata li bua le libaka tseo, empa Erickson o rata haholo litulo tse lutseng pele le lulu ea seretse. Ho fa li-hammie tsa hau tlhokomelo e eketsehileng. (Sheba yoga ea rona ea bohlokoa ea yoga bakeng sa limathi.)

Ho ohla

Ho phahamisa boemo ba hau ba cardio ntle le ho otla ho sithabetsang, ho palama baesekele e matla haholo ke eona tsela e atlehileng ea ho tsamaea, lipatlisiso ho Koranta ea Europe ea Lipapali Saense lipontšo. Li-Triathletes tse entseng linako tse tšeletseng tsa ho palama baesekele (tse kenyelletsang li-sprint tsa metsotso e mehlano) ho feta libeke tse tharo ba ntlafalitse nako ea bona ea ho matha ea 5K ho fihlela metsotso e 'meli mme ba eketsa boholo ba VO2 ka liperesente tse ka bang 7. Ho eketseha ha VO2 max ho bolela hore o tla khona ho ikoetlisa ka nako e telele - ho bohlokoa haeba sepheo sa hau e le ho qeta lebelo le lelelele joalo ka marathone. "Baatlelete ba mamello ba ka khomarela ho koetlisa lik'hilomithara tse telele ka matla a tlaase, empa ho phatloha ha nako e khutšoanyane, ho matla ho haha ​​tsamaiso ea anaerobic, e hlokahalang nakong ea liketsahalo tsa mamello," ho bolela sengoli sa boithuto Naroa Etxebarria, Ph.D., setsebi sa boikoetliso ba 'mele Univesithing. ea Canberra e Australia. Ho sebetsa sistimi ea hau ea anaerobic ho tla u thusa ho felisa mokhathala. 'Me molemo oa ho etsa HIIT ea hau ha u ntse u palama baesekele ke hore u boloka manonyeletso a hau khatello ea kelello ea ho otla fatše ka makhetlo a mabeli ho isa ho a mararo boima ba' mele oa hau, joalo ka ha sprinting e etsa.

Tlhahlobo bakeng sa