Sengoli: John Stephens
Letsatsi La Creation: 22 Pherekhong 2021
Ntlafatsa Letsatsi: 24 November 2024
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Litaba

Ho hloa maeto e ka ba phephetso e makatsang, haholo-holo ho ba sa tloaelang ho ikoetlisa. Eketsa mocheso o feteletseng lehlabula lena le tlisitse likarolong tse ngata tsa naha, mme batho ba se nang boiphihlelo ba ka iphumana ba le bohloko ebile ba felloa ke moea kapele ho feta kamoo ba neng ba lebelletse.

Motho ea tsamayang ka mokhathala o khathetseng a ka ba kotsing ea ho felloa ke metsi 'meleng, a thella, kapa a oa -' me ntho ea hoqetela eo u e batlang ke ho itsamaela thabeng ebe ha o khone ho nyolohela tlase.

Le ha o ntse o rera feela ka ho hahlaula ha bonolo kapa ka mokhoa o itekanetseng, kapa ho ea hloa ha ho pholile nakong ea hoetla, o ntse o ka rua molemo thupelong ea ho hloa lithaba. U tla tsamaea hantle holimo le tlase thabeng, hammoho le mesifa ea hau e tla ikutloa e se na mokhathala hamorao.

Hore na o na le lehloeo le leholo le tlang kapa o rerile ho otla lithaba ho natefeloa ke makhasi, re kenyellelitse mekhoa e metle ea ho ikoetlisetsa ho hloa thaba. Mona ke lipheo tse tharo tsa bohlokoa tsa ho ikoetlisa tseo u lokelang ho tsepamisa maikutlo ho tsona haeba u batla ho fola ha u hloa lithaba:


1. Haha matla a tlase a mmele

Joalokaha u ne u ka lebella, maoto a hao ke mesifa ea bohlokoahali eo u ka e hahang le ho e matlafatsa haeba u batla ho ba mohahlauli ea hloahloa. Li-glute, quads, li-hamstrings le manamane ke lihlopha tse 'nè tsa mesifa tsa leoto. Ha u koetlisa mesifa ea maoto, tsepamisa maikutlo holima boitlhakiso ba 'mele. Mona ke tse 'maloa tsa tse ntlehali:

Boikoetliso ba motsoako oa maoto

  • squats
  • mats'oafo
  • tobetsa leoto

Ho ikoetlisa ka metsoako ho loketse hobane li sebetsa mesifa e mengata le lihlopha tsa tendon ka motsamao o le mong. Ho betere le ho feta, ba tloaetse ho etsisa metsamao ea 'nete eo u e etsang ha u ntse u hahlaula, joalo ka ho sesa ka pele ka leoto kapa ho thella ho qoba ho hong. Esita le ntho e bonolo joalo ka phetoho ea tšekamelo e sebetsoa hamolemo ka mesifa e matla ea leoto, ka hona mofuta ona oa koetliso o thusa haholo haeba o hloella tseleng e moepa.


Haeba u ikemiselitse, u ka kenyelletsa boikoetliso ba ho itšehla thajana joalo ka lintlafatso tsa maoto le ho hlaseloa, empa mekhoa e meraro ea ho ikoetlisa e kaholimo ke sona seo u se hlokang ho thusa ho aha 'mele o matla o tlase - haholo squats. U ka etsa hore li-squats li be thata le ho feta ka ho eketsa boima, joalo ka barbell e lutseng mahetleng a hau, e bitsoang squat ea morao.

Ally McKinney, mookameli oa boikoetliso seterekeng Gold's Gym e Austin o re: "Li-squats tse ka morao ke mokhoa o motle oa ho eketsa matla a leoto ka kakaretso [bakeng sa ho hloa lithaba]." “Sehlopha sa mokokotlo se ka morao se hlile se qobella sehlopha sa rona sa li-quad le sa glute ho sebetsa le ho thaotha likhoele tsohle tsa mesifa. Tsela e lula e tlisa makalo. Haeba u le matla… u tla khona ho sebetsana le tse ngata tse makatsang ha u le tseleng kapa u le tseleng. ”

2. Ntlafatsa mamello ea pelo

Ho nyoloha ke monyetla oa ho khatholla kelellong le ho phomola kelellong ea hau ea letsatsi le letsatsi ha o ntse o thabela kantle. Empa ho 'mele ea rona, ke boikoetliso ba pelo, joalo ka ho sesa, ho tants'a, ho bapala volleyball, kapa ho tsamaea le ntja ea hau (eo hape e bitsoang boikoetliso ba aerobic).


Haeba u batla ho fola ha u hloa lithaba - kapa cardio efe kapa efe - u hloka ho ntlafatsa mamello ea hau.

American Heart Association e khothaletsa bonyane boikoetliso bo matla ba metsotso e 150 ka beke, kapa halofo ea hora matsatsi a mahlano ka beke.

Haeba ha u e-so fihle boemong boo, sebeletsa ho ntlafatsa mekhoa ea hau ea boikoetliso ho fihlela u. Ho tloha moo, butle-butle eketsa boikoetliso boo u bo etsang ka ho eketsa nako kapa ho phahamisa matla.

Ka mohlala, haeba koetliso ea hau ea cardio e fetileng e ne e tsamaea seterateng ka metsotso e 20, u ka eketsa tšekamelo metsotso e 10 e fetileng, kapa u tsamaee feela metsotso e 25. Ho ikhathatsa ho tla sutumelletsa meeli ea hau le ho u thusa ho nka nako e teletsana tseleng.


Leka ho kenyelletsa ho hahlaula ha 'nete mesebetsing ea hau ea pelo le methapo kamoo ho ka khonehang. Sena se tla u thusa ho fumana boiphihlelo le tsebo ea mahlale litseleng, empa ho hloa thaba ka boeona ho bohlokoa joalo ka sesebelisoa sa koetliso ea mamello.

Phuputso e phatlalalitsoeng ho Journal of Outre Recreation, Education, le Boetapele e bonts'a hore le ho hahlaula ka boikhathollo ho lekane ho tlisa ntlafatso ea mmele mokhoeng oa hau oa pelo.

3. Lula u tenyetseha

Ho otlolla ha ho bohlokoa feela bakeng sa ho futhumatsa mesifa pele ho ts'ebetso e boima, empa bakeng sa ho ntlafatsa ho hlaphoheloa le ho boloka bophelo bo botle ba mesifa. Ho latela Harvard Health Letter, ho feto-fetoha ha maemo ho boloka ho sisinyeha ho fapaneng le ho boloka mesifa e le telele. Ntle le ho ikotlolla ka mokhoa o lekaneng, mesifa e ba mekhutšoanyane ebile e tiile, e amang tšebetso hampe mme e ka lebisa ho bohloko manonyeletso le mesifa.

Litsela tse otlolohileng ka ho fetisisa bakeng sa baeti ke tsona tse kenyelletsang mesifa e sebelisoang haholo ho hloa maoto: maoto le letheka. Ho ikotlolla ho bohlokoa haholo haeba u qeta nako e ngata u lutse letsatsi le leng le le leng, kaha sena se ka baka ho tiea maqhutsu a hao, letheka le mesifa ea mesifa.


Mona ke litsela tse hlano tse ntle ka ho fetisisa tsa ho hloa lithaba:

Setšoantšo sa bone

  1. Qala ho tloha moo u emeng teng kapa u rapaletse ka mokokotlo.
  2. Koba leoto le le leng, u le tšele e le hore leoto la hao le phomole ka holim'a lengole le leng.
  3. Ebe ka bonolo u hulela lengole leo morao sefubeng ka ho sutumetsa letheka (haeba le eme) kapa le le hula ka matsoho (haeba le le fatše).
  4. Pheta mangole ka bobeli.

Khumama sefubeng

  1. Ha u ntse u rapaletse ka mokokotlo, hula lengole la hao 'me u kopane ka sefubeng ho fihlela u ikutloa u otlolohile bokhabaneng ba hao le lethekeng.
  2. Boloka mokokotlo oa hau o tlase o le mobung.
  3. Pheta bakeng sa maoto ka bobeli.

Hoseng hantle

  1. Ho qala ho tloha moo o emeng teng, boloka maoto a otlolohile ha o ntse o sutumetsa bokamorao ba hao ka morao ka ho koba ha o ntse o ithekela letheka.
  2. Tsoela pele ho khumama ho fihlela u utloa hore mesifa ea hau e tiisa.

Ho ema ha quad

  1. Ha u ntse u eme, koba leoto le leng lengole. Tšoara leoto la hao ka letsoho le fapaneng, 'me u le hulele lehlakoreng la hao le ka morao ho fihlela u ikutloa u hula ka quadricep ea hau.
  2. Tšoara ho hong ka letsoho le leng bakeng sa botsitso ha ho hlokahala.
  3. Pheta ka maoto ka bobeli.

Ho otlolla ha semathi

  1. Ho boloka manamane a hau a tenyetseha, ema ka maoto ho tloha leboteng, ebe u beha leoto le le leng morao.
  2. Boloka maoto a mabeli a otlolohile fatše ha u ntse u itšetlehile ka 'mele oa hau leboteng ho fihlela u utloa namane e otlolla.
  3. Sebelisa matsoho a hau ho itšireletsa leboteng.
  4. Pheta ka leoto ka leng.

Le ho hloa li-novice ho ka ba thata. Empa ho tsamaea ka tlholeho ke ntho eo batho ba 'nileng ba e etsa lilemo tse limilione -' mele oa hau o hahiloe bakeng sa eona!


Haeba u matlafatsa mesifa ea leoto, sebetsa cardio ea hau, 'me u netefatse hore u otlolla ha u ntse u otla litsela ho etsa mokhoa oa hau, u tla iphumana u ntlafala kapele joalo ka motsamai.

U se ke ua lebala ho nosetsa metsi hantle pele u nyoloha, 'me u tle le metsi le lino-mapholi tse ngata. Thaba e thabileng!

Raj Chander ke moeletsi le mongoli ea ikemetseng ea ikhethang papatsong ea dijithale, boikoetliso le lipapali. O thusa likhoebo ho rala, ho theha le ho aba litaba tse hlahisang tataiso. Raj o lula Washington, D.C., moo a natefeloang ke basketball le koetliso ea matla nakong ea hae ea mahala. Mo latele ho Twitter.

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