Eketsa Leano la Hao la Metabolism

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Leano la Maximize-Hao-Metabolism

whlomella

Qala koetliso e 'ngoe le e' ngoe ea matla le cardio ka metsotso e 5-10 ea cardio e bonolo.

Kemiso ea matla

Etsa boikoetliso ba hau ba makhetlo a 3 ka beke, u nke letsatsi ho tloha ka 'ngoe.

Setha, rep le litataiso tsa boima

LEQEPHE 1 Haeba u bile lithupelong tsa boima ba 'mele ka nako e ka tlase ho likhoeli tse tharo, etsa li-1-2 tsa li-10-15 tsa sekhahla se seng le se seng sa mantlha sa 5 ka tatellano e thathamisitsoeng. Eketsa khanyetso ka liperesente tsa 10 kamora ho ikoetlisa ka makhetlo a mane kapa a mahlano. Kamora libeke tse 4, tsoelapele ho tataisa ho Level 2, o eketsa mehato e tsoetseng pele kamora hore o eketse khanyetso ea hau habeli hape.

LEQEPHE LA 2 Haeba u qetile likhoeli tse 3 kapa ho feta u ntse u ikoetlisa ka boima ba 'mele, etsa li-2-3 tsa li-reps tsa 8-10 tsa motsamao o mong le o mong oa mantlha. Eketsa khanyetso ka liperesente tse 10 ka mor'a boikoetliso bo bong le bo bong ba bo-4. Ka mor'a libeke tse 4, eketsa mekhoa e tsoetseng pele.

Bakeng sa abs ea hau Kamora 'koetliso e' ngoe le e 'ngoe ea ho ikoetlisa ka matla, etsa libaesekele tse 2 (tse 15 tse phetoang e' ngoe le e 'ngoe) tsa libaesekele kapa motsamao o fe kapa o fe oo u o khethileng.

Theola maikutlo Qetella boikoetliso bo bong le bo bong ba 'mele le boikoetliso ka ho tsitsipana bakeng sa mesifa eohle e meholo, o ts'oere letsoho le leng le le leng bakeng sa metsotsoana e 15 ho isa ho e 30 ntle le ho betsa.

Ho ikoetlisa ka mafura a Cardio

Sebelisa almanaka ena ea beke le beke ea cardio ho matlafatsa metabolism ea hau butle-butle le ho lekola tsoelo-pele. Etsa mosebetsi oa aerobic oo u o khethileng, 'me u lekanye matla a hau u sebelisa chate ea Rate of Perceived Exertion (RPE) e ka tlase. Se ke oa lebala ho futhumala le ho phola ho latela "Morero oa Maximize-Your-Metabolism" kaholimo.

Beke ea 1 Bekeng ena, etsa li-workout tse 3 tse tsitsitseng (aka even-paced), ho tloha metsotso e 20-45 ka bolelele. Etsa qeto ea matla a hau ho latela bolelele ba boikoetliso ba hau. (Metsotso e 20-29: RPE = 6; Metsotso e 30-45: RPE = 5)

Beke ea 2 Bekeng ena, etsa li-Workout tse 2 tse tsitsitseng ho latela litaelo tsa Beke ea 1, le boikoetliso bo le bong ba nako. Bakeng sa boikoetliso ba nako, etsa motsotso o le mong ho RPE 7 (mohlala: ho matha ka potlako), ebe u hlaphoheloa metsotso e 3 ho RPE 4-5 (mohlala: ho tsamaea ka potlako); pheta makhetlo a 5-6. (Nako eohle ea ho ikoetlisa: metsotso e 20-24, ho sa kenyeletsoe ho futhumala le ho phomola)

Beke ea 3 Etsa boikoetliso bo le bong bo tsitsitseng le ho ikoetlisa habeli ka nako, ho latela litaelo tsa Libeke tsa 1 le 2.

Beke ea 4 Etsa boikoetliso bo le bong bo tsitsitseng le ho ikoetlisa ka makhetlo a mabeli. Etsa koetliso e le 'ngoe ea nako ho latela litaelo tsa Beke ea 2. Bakeng sa boikoetliso bo bong ba nako, etsa motsotso o le mong ho RPE 7-8 le metsotso e 2 ea ho hlaphoheloa ho RPE 4-5; pheta makhetlo a 7-8. (Nako eohle ea ho ikoetlisa: metsotso e 21-24, ho sa kenyeletsoe ho futhumala le ho phomola)

Kamora libeke tse 4 Tsoela pele ho kopanya boikoetliso ba nako le nako e tsitsitseng ea matla le nako e fapaneng makhetlo a 3 ka beke. Ha u ikutloa u itokisitse, eketsa letsatsi le leng la boemo bo tsitsitseng ba pelo ho RPE 6.

Rate of Perceived Exertion (RPE)

RPE 1-2 Ho bonolo haholo; u ka qoqa ntle le boiteko.

RPE 3 Bonolo; u ka khona ho qoqa ntle le boiteko.

RPE 4 E bonolo ka mokhoa o itekanetseng; u ka qoqa hamonate ka boiteko bo fokolang.

RPE 5 E itekanetseng; puisano e hloka boiteko bo itseng.

RPE 6 Ka thata ka mokhoa o itekanetseng; puisano e hloka boiteko bo itseng.

RPE 7 Ho thata; moqoqo o hloka boiteko bo boholo.

RPE 8 Ho thata haholo; moqoqo o hloka boiteko bo boholo.

RPE 9-10 Ha ho na sebaka sa ho bua

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