Koetlisa Boikoetliso Kemisong ea Hao

Litaba

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Tšitiso e Kholohali: Ho lula u khothetse

Liphetoho tse bonolo:

1. Tsoha metsotso e 15 pele ho nako hore u itšoare ka nako e nyane ea matla. Kaha hangata ho ba le likhohlano tse fokolang ka hora ea botšelela hoseng ho feta ka hora ea botšelela mantsiboea, boikoetliso ba hoseng ba tloaetse ho khomarela litloaelo tsa bona hantle ho feta batho ba ikoetlisang hamorao motšehare.
2. Sebelisa hamolemo lisebelisoa tseo u khonang ho li sebelisa. U batla ho ba le chebahalo e ncha? Nchafatsa ntlo ea hau. Ho tsamaisa thepa ea ka tlung ka metsotso e 15 ho chesa lik'hilojule tse 101.*
3. Fetola moaparo oa hau oa ho ikoetlisa hang hang ha u fihla hae. Ka tsela eo u ke ke ua lekeha hore u phophole sofeng feela.

Tšitiso e kholo ka ho fetisisa: Ho se lumellane le ho teneha

Liphetoho tse bonolo:

1. Leka mesebetsi e mecha e kang yoga le ho ohla ho kenya mefuta e fapaneng mesebetsing ea hau. Ha u karolo ea boikoetliso? U ka etsa li-yoga tsena lapeng.
2. Fumana lihlopha tsa sehlopha tse u loketseng.
3. Etsa mesebetsi eo u hlileng u e thabelang. Hora e le 'ngoe ea mabenkeleng e chesa likhalori tse 146 *!

Tšitiso e Kholohali: Ho eta

Litokiso tse Bonolo:

1. Haeba u na le khetho ea lihotele, bala ba nang le li-gyms tse ntle kapa haufi le libaka tsa boikhathollo tsa kantle. Haeba u ka lula ka phapusing ea hau, paka banta e bobebe kapa tube ho etsa matla.
2. Ho e-na le ho qhomela holim'a lifti ho ea kamoreng ea hau ea hotele, nka litepisi. Ho tsamaea litepisi ka metsotso e mehlano ho chesa lik'hilojule tse 41*.
3. Haeba u sa utloe ho ikoetlisa, rala ho ikoetlisa habonolo ka nako e tlase.

Tšitiso e Kholohali: Ho fumana nako ea boikoetliso

Litokiso tse Bonolo:

1. Fumana motsoalle oa ho ikoetlisa. Lipatlisiso li bontša hore ha dieters e qala lenaneo la ho ja lijo tse phetseng hantle le motsoalle, ho ka etsahala hore ba khomarele eona.
2. E ise kantle. Metsotso e 30 ea mesebetsi e latelang e tla u fa lik'hilojule tse tukang* le ho ba le nako e monate:

• Ho palama baesekele (thabeng): li-calories tse 259
• Backpacking: 215 lik'hilojule
• Ho hloa Lefika: lik'hilojule tse 336

1. Hlophisa boholo ba boikoetliso ba hau ho tloha ka Mantaha ho isa Labohlano. Ka tsela eo o tla ba le menyetla e 10 ea ho ikoetlisa pakeng tsa Mantaha le Labohlano. Haeba u fetoa ke boikoetliso u ka khona ho e etsa ka Moqebelo kapa Sontaha kaha ha u na boikoetliso bo reriloeng.

Tlhahisoleseling ea likhalori e fumanoe ho sebelisoa Calories Burned Calculator ho HealthStatus.com mme e baliloe ho ipapisitsoe le motho ea boima ba 135 lbs. Ho 'nile ha hlokomeloa ho etsa bonnete ba hore li-calculator le lisebelisoa li hlahisa liphetho tse nepahetseng, empa ha ho tiiso e etsoang hore liphetho li nepahetse. Lisebelisoa tsa bophelo bo botle li sebelisa li-algorithms tse amoheloang ke litsebi le tse hlahlobiloeng ke lithaka ho bala liphetho tsa tsona kapa lipalo tse bonolo tsa lipalo.

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