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Letsatsi La Creation: 18 La March 2021
Ntlafatsa Letsatsi: 27 Pherekhong 2025
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Boikoetliso bo feteletseng bo etsa hore ts'ebetso ea koetliso e fokotsehe, e sitise mesifa ea hypertrophy, joalo ka ha e le nakong ea phomolo moo mesifa e hlaphoheloang thupelong le ho hola.

Ntle le moo, ho ikoetlisa ka tsela e feteletseng ho fosahetse 'meleng' me ho ka baka likotsi tsa mesifa le manonyeletso, mokhathala le mokhathala o feteletseng oa mesifa, ho etsa hore ho hlokehe ho emisa koetliso ka botlalo hore 'mele o fole.

Matšoao a ho ikoetlisa ka tsela e feteletseng

Ho ikoetlisa ka tsela e feteletseng ho ka bonoa ka matšoao a mang, a kang:

  • Ho thothomela le metsamao e sa ithaopeleng ea mesifa;
  • Mokhathala o feteletseng;
  • Ho lahleheloa ke phefumoloho nakong ea koetliso;
  • Bohloko bo matla ba mesifa, bo ntlafalang feela ka ts'ebeliso ea meriana.

Boteng ba matšoao ana, maqhubu le matla a koetliso a lokela ho fokotsoa ho lumella 'mele ho fola, ntle le tlhoko ea ho ea ngakeng ho lekola tlhoko ea ho noa meriana kapa ho fumana kalafo ho thusa ho fola.


Bohloko bo matla ba mesifaMokhathala o feteletseng le phefumoloho e khutšoanyane

Liphello tsa boikoetliso bo feteletseng

Ho ikoetlisa ka tsela e feteletseng ho baka liphetoho tlhahisong ea lihormone, ho otla ha pelo le nakong ea phomolo, ho teneha, ho hlobaela le ho fokolisa sesole sa 'mele.

Ntle le tšenyo ea 'mele, boikoetliso bo matla ba' mele bo ka ba kotsi kelellong mme ea ba qobello ea ho ikoetlisa, moo ho labalabela ho ntlafatsa ponahalo ea 'mele ho bakang matšoenyeho le khatello ea maikutlo.

Seo u lokelang ho se etsa ho sebetsana le khatello ea maikutlo

Ha a khetholla matšoao a boikoetliso bo feteletseng ba 'mele kapa liphetoho tšebetsong ea' mele, motho o lokela ho ea ngakeng ho lekola hore na ho na le mathata pelong, mesifa kapa manonyeletso a hlokang ho phekoloa.


Ntle le moo, hoa hlokahala ho emisa boikoetliso 'me u qale butle butle (batla setsebi se koetlisitsoeng thutong ea' mele), kamora 'mele o khutletse ho sebetsa hantle. Ho kanna ha hlokahala hore u latele ngaka ea mafu a kelello ho sebetsana le ho ts'oenyeha ka ho ikoetlisa le ho thusa ho fokotsa khatello ea maikutlo le matšoenyeho.

Ho ntlafatsa ts'ebetso ka tsela e phetseng hantle, bona malebela a 8 bakeng sa ho fumana boima ba mesifa.

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