Seo U Lokelang ho se Etsa Haeba U na le Lehlaba le ka Tlase la Mokokotlo ho Tsoa ho Matha

Litaba

• Boikoetliso ba ho Thusa ka Bohloko bo Tlaase Kamorao ho Matha
• Lepolanka la Lehlakore
• Nonyana ea Nonyana
• Cat-Khomo
• Phahamisa Leoto le Lekaletseng
• Borokho
• Squat ea leoto le le leng
• Tekanyo ea leoto le le leng
• Tlhahlobo bakeng sa

Haeba u kile ua ba le mahlaba a tlase mokokotlong, ha u mong: Ho latela Univesithi ea Maryland School of Medicine, hoo e ka bang liperesente tse 80 tsa baahi ba tla utloa bohloko bo tlase ba mokokotlo ka nako e itseng bophelong ba bona.

'Me haeba u semathi? U na le monyetla oa ho sebetsana le taba ena e tenang. Mahlaba a morao-rao a tloaelehile haholo ho limathi hobane bofokoli kapa ho se leka-lekane ha methapo ea hau ea mantlha le ea letheka e ka senya matla a mmele oa hau oa ho matha ka sebopeho se nepahetseng. (Related: Lisosa tsa Mahlaba a ka Tlase le Mokokotlo le Nako ea ho Tšoenyeha)

Bopaki bo bong: Patlisiso ea morao-rao e tsoang Ohio State University Wexner Medical Center e fumane hore limathi tse nang le mesifa e fokolang ea mantlha li kotsing e kholo ea ho ba le bohloko ba mokokotlo, ha thuto e ngoe e phatlalalitsoe koranteng Bongaka le Saense lipapaling le ho ikoetlisa o fumane hore ho etsa boikoetliso bo matla ba 'mele o tlase ho ntlafalitse mahlaba a tlase mokokotlong le bokhoni ba ho matha ka kakaretso.

Motsoako o matla o tšoana le ho ba le motheo o tiileng o hahelletsoeng thekeng, thekeng le maotong. Ha libaka tsena li tšehetsoa ke mesifa e matla, li khona ho khumama le ho atolosa hamolemo, le ho feta ka botlalo, ho bolela Audrey Lynn Millar, P.T, Ph.D., FACSM, molula-setulo lefapheng la phekolo ea meriana Univesithing ea Winston-Salem State. (Ke lona lebaka le le leng feela leo ho leng bohlokoa ho ba le mokokotlo o matla.)

Empa seo ha se bolele hore o lokela ho hlakola li-crunches tse milione: "Mesifa ea letheka e laola motsamao oa ho matha, ka hona ho fapana le ho tsepamisa maikutlo ho abs feela, tsepamisa maikutlo ho matlafatseng kutu eohle le mesifa ea letheka e kopaneng le ho lika-liketsa mokokotlo o ka tlase," o rialo. Millar o khothaletsa ho ikoetlisa ka leoto le mokokotlo matsatsi a mabeli ho isa ho a mararo ka beke hape le ho kenyelletsa matla ka kakaretso, ho tenyetseha le ho leka-lekana mosebetsing oa hau oa beke le beke oa ho ikoetlisa. Sena sohle se tla thusa mesifa ea hau e tlase ho sebetsa tumellanong bakeng sa ho matha ntle le bohloko. (Leka ho ikoetlisa ka tsela ena ho thibela bohloko ba mokokotlo.)

Mme haeba o sebetsa hora ea borobong ho isa ho e mehlano ofising, mohlomong o hobe le ho feta. Ho lula letsatsi lohle ho siea mokokotlo oa hau o tlase le letheka li le thata. Matheka a thata a thibela bokhoni ba hau ba ho sisinyeha le ho atolosa mohato oa hau ha u ntse u matha, 'me seo se bolela hore mesifa e potolohileng-ho kenyeletsoa le e ka tlase mokokotlong oa hau-e tlameha ho otlolla le ho tsieleha ho lefella, ho bolela Millar. O khothaletsa ho nka khefu ea ho tsamaea motšeare, ho kenyelletsa deske e emeng, le ho otlolla bosiu ho imolla khatello leha e le efe e bakoang ke ho lula. O fana ka tlhokomeliso e potlakileng, leha ho le joalo, haeba u na le mahlaba a tlase a mokokotlo a fihlang thekeng kapa mangoleng, kapa bohloko bo atileng libakeng tse ling 'meleng oa hau. Boemong bo joalo, ke nako ea ho bona ngaka ea hau. (BTW, mona ke tse ling mabapi le mokhoa oa ho loants'a "desk job" body.)

Boikoetliso ba ho Thusa ka Bohloko bo Tlaase Kamorao ho Matha

Eketsa liikoetliso tsena tse tšeletseng ho ikoetlisa ho lebisa mesifa ea mantlha le e tlase e ts'ehetsang mokokotlo oa hau o ka tlase ha o sebetsa:

Lepolanka la Lehlakore

Lepolanka le lehlakoreng "le hloka ts'ebetso ea li-rotator tse tebileng tsa letheka le mesifa e tebileng ea mantlha e tsitsisang mokokotlo o tlase ha o matha," ho bolela Millar. Robala fatše, o leka-lekanya setsoeng le letona le kantle ho leoto le letona. Phahamisa letheka ho tloha fatše ho ts'oara lepolanka le lehlakoreng, o etsa mola o otlolohileng ho tloha hloohong ho ea ho lirethe.

Tšoara metsotsoana e 15 ho isa ho e 20, ebe u lokolla. Pheta lengoleng la hao le letšehali le ka pele letsohong le letšehali.

Nonyana ea Nonyana

Boikoetliso bona bo kenya letsoho mokokotlong o ka tlase ho thusa ho tsitsisa 'mele oa hau, ho hlalosa Millar. Qala ka matsoho le mangole fatše. Phahamisa letsoho le letona le leoto le letshehadi fatshe ka nako e le nngwe, o nanabetsa letsoho le letona ho ya pele, o biceps ka tsebe mme o raha leoto le letshehadi ka morao. Etsa tšebetso ea mantlha ho thibela ho koaloa.

Tšoara metsotsoana e 30, ebe u lokolla. Pheta ka lehlakoreng le leng.

Cat-Khomo

Boikoetliso bona bo thusa ho fokotsa bohloko ba mokokotlo oa mokokotlo bakeng sa limathi hobane bo nolofatsa le ho fokotsa tsitsipano methapong e halefileng, e o lumella ho tsamaea ha o ntse o matha, ho bolela Millar. Qala ka maoto a mane fatše. Exhale 'me ka bonolo u potolohe mokokotlo ho fihlela siling, u lihele hlooho le lesapo la mohatla ho ea fatše. Ebe o hula konopo ea mpa le ho e theola fatše, o kokotletsa mokokotlo oa hao, o otlolla hlooho le mohatla o lebang siling.

Etsa makhetlo a 5 ho isa ho a 10.

Phahamisa Leoto le Lekaletseng

Boikoetliso bona bo matlafatsa mesifa ea letheka ea gluteus medius, ho bolela Millar. Ke mesifa e boima ea ho ts'oara noka ea hau sebakeng sa eona le ho fokotsa torque mokokotlong oa hau ha o matha. Robala fatše ka lehlakoreng le letona le maoto a atolositsoeng. Phahamisa leoto le letšehali ka li-inchi tse 6, ebe o le theola butle ntle le ho le ama leotong le letona. Boloka mofuta oa motsamao o monyane mme o laoloa.

Etsa reps tse 10. Pheta ka lehlakoreng le leng.

Borokho

Marokho a matlafatsa mesifa eohle ea maoto a hao a ka holimo, ho akarelletsa le glutes, hamstrings le quadriceps. Lala sefahleho fatše ka mangole ka bobeli a kobehile le maoto a otlolohile fatše. Phahamisa letheka ka lisenthimithara tse ka bang 6, emisa, ebe o theoha butle butle. (Related: Mefuta e 2 ea Boikoetliso ba Borokho ba Glute ho fihlella Liphetho tse Khethehileng)

Etsa reps tse 10.

Squat ea leoto le le leng

Ema ka leoto le letona. Haka lethekeng le lengoleng le letona ho theola butle ka lisenthimithara tse 6 ho isa ho tse 10 ho squat e sa fellang. Khutlela ho emeng. (Related: Melemo ea ho Eketsa Koetliso ea ho Leka-leka-lekanya Mokhoa oa Hao oa Boikoetliso)

Etsa reps tse 10. Pheta ka lehlakoreng le leng.

Tekanyo ea leoto le le leng

Boikoetliso bona bo matla ba ho matha bo thusa ho matlafatsa leoto leo u emeng ho lona ho sebetsa khahlanong le ho sisinyeha ha leoto le leng, ho etsisa motsamao oa ho matha, ho bolela Millar. Ema ka leoto le letona. Ho boloka 'mele o otlolohile' me o tsamaea butle o bile o laoloa, hula lengole le letšehali ho leba sefubeng, ebe o le raha ho ea pele, tlase le morao, o etsa motsamao o chitja joalo ka ha o sotha baesekele kapa o a matha.

Etsa reps tse 10. Fetolela mahlakore ebe u pheta ka lehlakoreng le leng.

Tlhahlobo bakeng sa