Mokhoa oa 5 oa Tsamaiso ea Tsamaiso Motho e mong le e mong ea fetang 40 o lokela ho etsa

Litaba

• Likotsi tse ka tsamaeang le ho se tsamaee hantle
  
• Leka mokhoa oa ho tsamaea o 5
• 1. Khomo ea katse e arotsoeng
• 2. Lefatshe ka bophara
• 3. Lengeloi le khutlang lehloa
• 4: Phallo ea letheka
• 5. Hamstring qetellong mefuta e fapaneng isometric
• Litaba tse monate: Ha ho na lebaka la ho etsa phetoho e kholo mokhoeng oa hau oa ka mehla
• Melemo ea ho sebetsa ka ho tsamaea
  

Ho tšoenyeha ka bokamoso moo likotsi kapa manonyeletso a bohloko le mesifa li atileng haholo? Leka ho tsamaea ho tsamaea.

Veine, chisi le Meryl Streep li ka ntlafala ha u ntse u tsofala, empa ho tsamaea ha rona ke ntho e hlokang tlhokomelo e eketsehileng ho e boloka e sebetsa.

"Ha re ntse re tsofala, re lahleheloa ke bokhoni ba ho fihlella mekhahlelo eohle ntle le bohloko kapa matšeliso," ho bolela setsebi sa 'mele Grayson Wickham, PT, DPT, CSCS, le mothehi oa Movement Vault, k'hamphani ea tsamaiso le motsamao. Ho ea ka Wickham, matšeliso a etsahala ha ho na le tsamaiso e fokolang ea manonyeletso a bohlokoa, joalo ka letheka la hao.

E le ho lefella, "mangole a hao a mangole le maqaqailana a tla tsamaea ho feta kamoo a lokelang, ho lumella 'mele oa hau hore o tsamaee ka tsela eo u e batlang ka eona," Wickham o bontša.

Ka mokhoa o ts'oanang, haeba o sa tsamaee hantle lehetleng, mokokotlo oa hau o tla feta. O re: "Re ka leboha motsoako oa mesebetsi ea deskeng e robong ho isa ho e mehlano, ho lla setulong se kang bethe, le boemo ba rona ha re sebelisa theknoloji bakeng sa seo."

Likotsi tse ka tsamaeang le ho se tsamaee hantle

• ho kenella mahetleng (kotsi ea mesifa kapa ho ruruha lipakeng tsa masapo sebakeng sa mahetla)
• hula mesifa
• ho fokotsa ts'ebetso ea mesifa, e ka lebisang ho felloeng ke matla le mesifa ea mesifa ea mesifa
• bohloko ba mokokotlo, lengole le molala

Wickham o re: "Bohloko ba morao ke ntho ea 80 lekholong ea batho e tla ba le nako e itseng bophelong ba bona." Hoo e ka bang liperesente tsa 70 ba utloa bohloko ba molala bonyane hanngoe. Karolo ea 50 ho ea ho 80 lekholong ea ba nang le bohloko ba molala ba tla e utloa hape nakong ea lilemo tse hlano

Palo e 'ngoe e makatsang ke ena: Likotsi tsa mahetla li na le liperesente tsa 36 tsa likotsi tse amanang le boikoetliso, moo ho haella ha motsamao lehetleng ho ka tlatsetsang.

Ka lehlohonolo, ha ho mohla e leng morao haholo ho hlahisa mokhoa oa ho tsamaea ho khutlisa mefuta eohle ea hau ea motsamao.

Ho etsa joalo hajoale, haholo-holo lilemong tsa hau tsa 40, ho ke ke ha thusa feela ho thibela likotsi le bohloko nakong e tlang, hape ho ka u thusa ho lula u le mafolofolo lilemong tsa bo-60, 70, le ho feta. Wickham o re: "Ke sona se re lumellang ho etsa mesebetsi ea rona ea letsatsi le letsatsi joalo ka ho hlatsoetsa liaparo, ho bapala le ntja, le ho ikoetlisa ntle le bohloko kapa thibelo." Ho tsamaea ho bohlokoa molemong oa bophelo ba rona ha re ntse re tsofala. ”

Leka mokhoa oa ho tsamaea o 5

Hore na o lilemong tsa bo 40 kapa ho feta, ho kenyelletsa ho tsamaea ho itseng ho ea ts'ebetsong ea hau ea letsatsi le letsatsi ho ka u thusa lilemong tse mashome a tlang. Wickham o hlophisitse mekhoa e mehlano ea ho tsamaea ho ntlafatsa motsamao le ts'ebetso manonyellong a hau a bohlokoa.

Leka ho etsa sena khafetsa kamoo u ka khonang, kapa makhetlo a mahlano kapa ho feta ka beke. E ke ke ea u thusa feela ho phela bophelo bo botle ka ho fetisisa nakong ea botsofali, empa butle butle u tla bona lintlafatso mesebetsing ea boikhathollo ea letsatsi le letsatsi le boitlhakiso.

1. Khomo ea katse e arotsoeng

Mokoloto: Li-GIF tsa James Farrell

Litsela:

• Qala ka tse 'ne ka litlhoro tsa maoto a hau tse hatelletsoeng fatshe.
• Ho qala karolo ea katse, kenya lesapo la hau la mohatla ka tlase ho sutumetsa mokokotlo oa hau ho siling, ho etsa sebopeho sa katse ea Halloween. Ha u ntse u etsa sena, lelefatsa molala oa hau e le hore litsebe tsa hau li theohe ke li-biceps tsa hau.
• Ebe butle butle o kenella maemong a khomo e le hore mpa ea hao e oele fatše, hula mahetla a hao hole le litsebe tsa hau, 'me u talime holimo.

Potoloha le khomo ea katse bonyane makhetlo a mahlano.

2. Lefatshe ka bophara

Mokoloto: Li-GIF tsa James Farrell

Litsela:

1. Qala ho ema, o khumame ka mangole hanyane.
2. Otlolla matsoho a hau ho ea holimo leholimong ka hohle kamoo u ka khonang.
3. Ka mor'a moo, koba lehlakore ka leqeleng, ho pepeta mesifa eohle ka lehlakoreng le letšehali la 'mele.
4. Joale, butle-butle qala ho ea ka lehlakoreng le letona la 'mele oa hau ho fihlela u le ka lehlakoreng le letona ka lehlakoreng le letona. Ke rep. Morero oa mokhatlo ona ke ho lekola mekhahlelo e mecha ea ho sisinyeha le ho ts'oara mesifa mokokotlong oa hau.

Etsa makhetlo a mahlano butle butle ka lehlakoreng le leng.

3. Lengeloi le khutlang lehloa

Mokoloto: Li-GIF tsa James Farrell

Litsela:

1. Qala ka boemo bo emeng ka maoto a hao bophara ba mahetla a arohane.
2. Itlame lethekeng, u sutumelletse letheka, u khumame ka lengole, ho fihlela sefuba se tšoana le mobu. Joale, matsoho a hau a le lehlakoreng la hao 'me liatla li shebile holimo, otlolla mahetla a hau ka hohle kamoo ho ka khonehang.
3. Ebe u tsamaisa matsoho joalokaha eka u etsa lengeloi la lehloa.
4. Ho etsa joalo, pele, tlisa matsoho a hau ka morao ka moo o ka khonang. Ebe u sutumetsa liatla tsa hau holimo hore u khone ho ea hape.
5. Qetellong, kenya liatla tsa hau fatše, pepeta mahetla a hao, ebe u khutlela sebakeng sa ho qala. Ena ke rep.

Ikemisetsa ho ba le makhetlo a mahlano ka kakaretso.

4: Phallo ea letheka

Mokoloto: Li-GIF tsa James Farrell

Litsela:

1. Qala ka maoto a mane.
2. Beha leoto le le leng ka kotloloho lehlakoreng. Khanna serethe sa hau fatše 'me u nahane ka ho fetisa mesifa ea hau ea kahare ea serope (adductor).
3. Etsa hore mesifa ena e feto-fetohe ha o ntse o sotha letheka ho ea morao kamoo ho ka khonehang ntle le ho koala kapa ho koba mokokotlo oa hau.
4. Ebe, tšoara mona metsotsoana e mehlano pele u khutlela sebakeng sa ho qala. Ke rep.

Pheta makhetlo a 10 ka lehlakore.

5. Hamstring qetellong mefuta e fapaneng isometric

Mokoloto: Li-GIF tsa James Farrell

Litsela:

1. Qala ka ho khumama ka halofo u tšoere ntho kapa lebota ka lengole la hao le ka pele. Sutumelletsa letheka morao ho fihlela u otlolla lehare la leoto la hao la pele ka hohle kamoo ho ka khonehang.
2. Ho tloha moo, itšetleha pele ho fihlela moo u utloang ntlha ea ho otlolla hamstring ea hau. Nakong ena, otlolla mesifa ea hau ea hamstring ka thata kamoo u ka khonang metsotsoana e 10 ka ho khanna serethe sa hau fatše. Ha o tsamaye; u ntse u fetoha feela.
3. Joale, ha leoto la hao le ntse le otlolohile, leka ho phahamisa serethe sa hau sa pele fatše ka ho fetola quad ea hau ka thata kamoo u ka khonang metsotsoana e 10.
4. Fetola mahlakore ebe u pheta leoto ka leng makhetlo a mararo.

Litaba tse monate: Ha ho na lebaka la ho etsa phetoho e kholo mokhoeng oa hau oa ka mehla

Melemo ea ho sebetsa ka ho tsamaea

• kotsi e fokotsehileng ea kotsi (prehab)
• boleng bo phahameng ba bophelo
• ho eketsa ts'ebetso ea mesifa
• ntlafatso ea mefuta e mengata
• bohloko bo fokotsehileng nakong ea mesebetsi ea letsatsi le letsatsi

“Ho tsitsana hoa bohlokoa ha ho tluoa ho ntlafatseng tsela eo u tsamaeang ka eona. Ho hlokahala metsotso e 'maloa ka letsatsi ho bona lintlafatso tse kholo ha nako e ntse e tsamaea, "Wickham oa re hopotsa. "Re fokola haholo lintlheng tsena, empa ho matlafatsa mesifa ka tsela ena ho thusa ho eketsa ho tenyetseha, ho matlafatsa tsamaiso ea methapo le ho matlafatsa manonyeletso."

Gabrielle Kassel ke papali ea papali ea rugby, e mathang ka seretse, e kopanyang protheine-smoothie, e hlatsoang lijo, CrossFitting, sengoli sa bophelo bo botle se New York. Nakong ea hae ea mahala, a ka fumanoa a bala libuka tsa ho ithusa, a tobetsa benche, kapa a etsa hygge. Mo lateleInstagram.