Mokhoa oa ho Fumana Boikoetliso ba Matla a Tiileng ntle le ho Qeta Lihora ho Gym

Litaba

• O lebisa tlhokomelo joang likarolong tse fapaneng tsa 'mele ka ho phahamisa litšepe le ho tsoa jareteng ka nako e ntle?
• Tlhahlobo bakeng sa

Ho buisana Sebopeho Motsamaisi oa Boikoetliso Jen Widerstrom ke eena ea u khothatsang, setsebi sa boikoetliso, mokoetlisi oa bophelo le sengoli sa Lijo Tse Loketseng Mofuta oa Botho ba Hau.

O lebisa tlhokomelo joang likarolong tse fapaneng tsa 'mele ka ho phahamisa litšepe le ho tsoa jareteng ka nako e ntle?

- @ iron_mind_set ka Instagram

Ha kemiso ea ka e le tseleng haholo 'me ke na le nako e nyane ea ho ikoetlisa, ke ikoetlisa metsotso e mene kapa e mehlano ea metsotso e 25 beke e ngoe le e ngoe, ke shebile karolo e le' ngoe feela ea 'mele ka nako, kahoo ho na le matsatsi a mane a phomolo bakeng sa karolo ka' ngoe e hahiloeng kahare Ka mohlala, ke tla etsa mekoloko e meraro ho e 'ngoe le e 'ngoe ea li-superset tse tharo bakeng sa maoto a ka. (U ferekane? Mona ke sohle seo u hlokang ho se tseba ka li-supersete.)

• Superset 1: Likatoloso tse ling tse 25 tsa maoto le li-curls tse 25 tsa hamstring
• Superset 2: Ho tlola mabokose a 15 a mang ka li-squats tse 15 tsa barbell
• Superset 3: Fetola squat ea lebota la metsotsoana e 30 ka matsoho a 10 ho isa ho a 12 a arohaneng (leoto le ka morao bencheng) leoto ka leng.

Letsatsing le hlahlamang, ke etsa sefuba, ebe ke khutla ka morao ka letsatsi le latelang, mme qetellong ke khubung. Ke kopa tlhahiso ea letsatsi la phomolo mona, ebe o qala hape. (Mona ke mokhoa oa ho theha beke e leka-lekaneng ea boikoetliso.)

Haeba ke khona ho ithaopela ho nka nako e teletsana ke ikoetlisa, ke ikoetlisa ka botlalo ka metsotso e ka bang 90 ka letsatsi la boraro. Bakeng sa ba, ke tsepamisa maikutlo ho metsamao e kopaneng-lithunthung tsa dumbbell, mabokose a burpee, a hloekileng le a li-jerks-le ho etsa li-tri-sets, lithupelo tse tharo tse fapaneng ho khutlela morao ntle le ho khefutsa. E kanna ea utloahala e le telele, empa u na le koetliso ea mantlha ea lithuso ha u ntse u etsa lifti tsena, 'me sekhahla sa pelo ea hau se lula se le holimo, ka hona o ka sheba cardio lenaneng la hau.

Empa ho sa tsotellehe hore na u sebelisa mokhoa ofe oa ho phahamisa, matsatsi a phomolo a lipakeng ke senotlolo sa ho tsosolosa mesifa le ho khutla ka matla. (Re ntse re qhekelloa ke nako? Mona ke boikoetliso bo phethahetseng ba metsotso e 25 ba cardio bo bontšang hore koetliso ea matla ha ea lokela ho lieha.)

Tlhahlobo bakeng sa