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Letsatsi La Creation: 7 April 2021
Ntlafatsa Letsatsi: 27 Mphalane 2024
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Turkiye Burslari winner explains all the processes he followed to settle down in Turkey
Video: Turkiye Burslari winner explains all the processes he followed to settle down in Turkey

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Haeba esale u latela lenaneo la rona la cardio likhoeling tse peli tse fetileng, u se u ntse u tšoere linotlolo tsa ho chesa likhalori tse ngata ntle le boiteko bo fokolang. Likarolong tsa April le Mots'eanong tsa lenaneo lena le tsoelang pele le hlophisitsoeng ke Tom Wells, P.E.D., FASCM, u thehile setsi sa mafura se chesang mafura mme oa eketsa matla a pelo le methapo (ka hona, bokhoni ba hau ba ho thunya lik'halori) ka merero ea rona ea ho ikoetlisa. U boetse u kentse tšebetso ea hau ea boikoetliso ka keketseho e bonolo lenaneong la mesebetsi ea letsatsi le letsatsi eo u e etsang - u chesa likhalori tse ka bang 850 tse eketsehileng beke le beke u sa sebetse.

Khoeling ena, o tla etsa phetoho e 'ngoe e poteletseng melaong ea hau ea boikoetliso ho hlahisa litholoana tse ntle, o tsepamisitse maikutlo ho matlafatseng mamello le matla a mmele o tlase bakeng sa ho chesa likhalori tse phahameng le ho feta ka boiteko bo sa bonahaleng. U tla 'ne u tsoele pele ho etsa mesebetsi eo u e etsang ea bophelo ba letsatsi le leng le le leng, u boele u bue ka motsamao oo lilemo tse bonolo tsa lengolo-tsoibila, ho khanna le ho hlatsoetsa lijana li u utsoelitseng tsona. Ke khatello ea hau ea ho qetela ea pelo, ka hona, nka khoeli e le 'ngoe ea ho phatloha ha matla, ho matlafatsa matla le ho chesa likhalori tse ngata.


LEANO

E sebetsa joang

Joalo ka likhoeling tse peli tse fetileng, u tla etsa mefuta e meraro ea boikoetliso lenaneong lena, e ntlafalitsoeng ho tsoa ho "thupelo ea litsamaiso" e tsoelang pele e qapiloeng ke setsebi sa boikoetliso ba 'mele Jack Daniels, Ph.D. Morero o hlalositsoe Khalendareng ea Cardio le Keyout ea Boikoetliso maqepheng a latelang. (Tlhokomeliso: Haeba u hlotsoe likhoeli tse peli tse fetileng, ka kopo phethela merero e 'meli pele u hatela pele ho ena. lokisa matla). U tla ba le letsatsi le le leng beke le beke, hammoho le matsatsi a Lifestyle ao u tla chesa likhalori ka mesebetsi ea letsatsi le letsatsi.

Iphuthumatsa

Qala ho ikoetlisa ka metsotso e 5 ho isa ho e 10 ea ketsahalo e bobebe ea pelo, joalo ka ho tsamaea ha bonolo, kapele.

Theola maikutlo

Etsa bonnete ba hore o phethela boikoetliso bo bong le bo bong ka nako e otlollang. Otlolla lihlopha tsohle tsa hau tse kholo tsa mesifa, u li tšoare ka metsotsoana e 15-30 u sa otlolle.


Likhetho tsa ba qalang

Haeba u na le bothata ba ho etsa linako tse matla tsa Endurance Booster le Power Blaster, theola RPE (sheba chate e ka tlase) mosebetsing o mong le o mong ka ntlha e le 'ngoe; fokotsa bolelele ba linako tsa mosebetsi; kapa, eketsa bolelele ba linako tse ling kaofela.

Khetho e tsoetseng pele

Kenya karohano e le 'ngoe kapa tse peli ho ikoetlisa ha Power Blaster, u etsa metsotso e 2-4 ho RPE 8-9 le palo e lekanang ea metsotso ho RPE 5-6.

Matla

Etsa likarolo tse peli tsa matla a mmele ka beke matsatsing a mabeli ao u ikoetlisang ka 'ona ka pelo, joalo ka ha ho hlalositsoe ho "Supersculpt' Mele oa Hau." EKETSA INLINE LINK HO ENA

RETE YA BOITEKO BO BONANG (RPE)

Sebelisa sekala sa RPE ho lekanya matla a nako ea hau ea boikoetliso. Mona ke kamoo mekhahlelo e mene e hlalosoang.

RPE 3-4 Ho bonolo ho lekanyetsa; o lokela ho tseba ho boloka boemo bona mme o tsoele pele ka moqoqo ka boiteko bo fokolang.


RPE 5-6 e itekanetseng; o ka boloka boemo bona mme oa ba le moqoqo ka boiteko bo itseng.

RPE 7-8 Ho thata; ho boloka boemo bona le ho qoqa ho hloka boiteko bo boholo.

RPE 8-9 Boiteko ba tlhoro; u ke ke ua khona ho boloka boemo bona ho feta metsotso e 3-4; libaka tse sa bueng.

CARDIO KHALENDE

June 1: MOKHOA OA BOPHELO

La 2 Phuptjane: PULA EA MATLA

La 3 Phuptjane: PHELA

La 4 Phuptjane: TLOA

La 5 Phuptjane: MOAHI OA MOTHEO

La 6 Phuptjane: MOKHOA OA BOPHELO

La 7 Phuptjane: PHELA

La 8 Phuptjane: MAMELLO BOOSTER

La 9 Phuptjane: MOKHOA OA BOPHELO

La 10 Phuptjane: PULA EA MATLA

La 11 Phuptjane: PHELA

La 12 Phuptjane: TSOANG

La 13 Phuptjane: BASE BUILDER

La 14 Phuptjane: MOKHOA OA BOPHELO

La 15 Phuptjane: POWER BLASTER

La 16 Phuptjane: PHELA

La 17 Phuptjane: BASE SEakhi

La 18 Phuptjane: PHELA

La 19 Phuptjane: POWER BLASTER

La 20 Phuptjane: MOKHOA OA BOPHELO

La 21 Phuptjane

La 22 Phuptjane: MAMELLO BOOSTER

La 23 Phuptjane: PHELA

La 24 Phuptjane: POWER BLASTER

La 25 Phuptjane: PHELA

La 26 Phuptjane: TSOANG

La 27 Phuptjane: MOKHOA OA BASE

La 28 Phuptjane: MOKHOA OA BOPHELO

La 29 Phuptjane: PULA EA MATLA

La 30 Phuptjane: PHELA

SEHLOOHO SEBETSA

MOTHEO MOAHI

Kajeno, chesa lik'hilojule tse ngata ho etsa mosebetsi o tsitsitseng ho haha ​​setsi sa hau sa boikoetliso ba 'mele. Etsa metsotso e 35-45 ho matha, ho tsamaea, ho hata kapa mofuta ofe kapa ofe oa ts'ebetso e tsoelang pele ho RPE 5-6 (sheba chate ea RPE e ka tlase). Likhalori tse chesitsoeng: 300-385**

MAMELLO MOHLOMI

Kajeno, etsa nako e telele ea mosebetsi o matla haholo, ho ntlafatsa bokhoni ba hau ba ho boloka boemo bo thata ba boikoetliso e le hore u ka chesa lik'hilojule tse ngata ha u ikoetlisa ka boiteko bo sa bonahaleng. Etsa mekhahlelo e 'meli ea metsotso e 10 ho RPE 7-8, e arotsoe ke motsotso o le mong oa "ho sebetsa" (ho bolelang hore e ntse e le phephetso) ho RPE 5-6, bakeng sa boikoetliso ba metsotso e 21. Li-calories li chesitsoe: 270

MATLA SEBATA

Khatiso ea khoeli ena ke ho ntlafatsa matla a hau a ho lula mesebetsing ea hau le ho fa mmele oa hau o tlase matlafatso. Ka linako tse ling tsa metsotso e 2 ho isa ho e 4 ho RPE 8-9 ka nako ea "ho sebetsa" ea ho hlaphoheloa ea bolelele bo lekanang ho RPE 5-6 bakeng sa nako eohle ea ho ikoetlisa ea metsotso e 30. Li-calories li chesitsoe: 340

BOPHELO

Kajeno, ikoetlise ka mokhoa oa bophelo. Khoeling e fetileng, o lekile mehato e 11 000 ka letsatsi; khoeling ena, thunya bakeng sa mehato ea 12,000 ka letsatsi. Mehopolo e meng mabapi le hore na: Hlatsoa koloi ea hau, tsamaea le basebetsi-'moho le uena ho ea lijong tsa mots'eare, hlophisa thepa ea hau bocha. (Bakeng sa mehopolo e meng, bona merero ea Cardio ea Mmesa le Mots'eanong. * * Ho boloka mohato oa mehato ea hau, sebelisa pedometer kapa boloka lethathamo la liketsahalo. (Nako le nako ha u etsa ketsahalo ea metsotso e 5, iphe ntlha. Ikemisetse ho fumana lintlha tse ka bang 24 lebokoseng la hau letsatsi le leng le le leng la bophelo.) Likhalori tse chesitsoeng: 325

**Likhakanyo tsa lik'halori li thehiloe ho mosali ea boima ba lik'hilograma tse 140.

Sheba sesebelisoa sa rona sa lik'halori tse chesang ho fumana hore na u ntse u ea joang lijong tsa hau tse nepahetseng le moralo oa boikoetliso!

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