Sengoli: Peter Berry
Letsatsi La Creation: 11 Phupu 2021
Ntlafatsa Letsatsi: 15 November 2024
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Ha ho tluoa ho lekanyeng tsoelo-pele ka phapusing ea boima, liteko tsa mamello ea mesifa li ka u fa maikutlo a nepahetseng mabapi le katleho ea boikoetliso ba hau. Sena se o nolofalletsa ho etsa liphetoho mehatong ea ho pheta-pheta le mejaro ea ho ikoetlisa eo u e etsang.

Mokhoa o motle oa ho sebelisa liteko tsa mamello ea mesifa ke ho etsa tlhahlobo ea pele le ka morao.

Mohlala, etsa tlhahlobo ka 'ngoe, ngola liphetho,' me u tsamaee. Libeke tse 'ne ho isa ho tse tšeletseng hamorao, etsa liteko tse tšoanang ebe u bapisa liphetho tse ncha le lipalo tsa mantlha.

Ho latela tsoelo-pele ea hau ke tsela e ntle ea ho eketsa tšusumetso le ho latela lenaneo la boikoetliso.

Lebaka leo ka lona re li etsang

"Mohlomong lebaka le tloaelehileng la liteko tsa mamello ea mesifa ke ho lekola katleho ea mananeo," ho hlalosa mokoetlisi oa motho ea netefalitsoeng Lesley Bell, BS, NASM-CPT, NASM-CES, NCSF-CSC.

Ntle le ho lekola katleho ea tloaelo ea ho ikoetlisa, Bell o re liteko tsa mamello ea mesifa li boetse li fana ka leseli le lenyane la hore na o ka etsa mesebetsi e meng bophelong ba hau ba letsatsi le letsatsi, ke hore, ka tlhaloso, tekanyo ea boikoetliso ba hau ba 'mele.


Mokhoa oa ho metha mamello ea hau ea mesifa

Ho na le mekhoa e fapaneng ea ho metha mamello ea mesifa. Haeba u na le phihlello ho mokoetlisi ea netefalitsoeng kapa setsebi sa 'mele se ka tsamaisang liteko, ona ke ona tsela eo u lokelang ho ea ho eona.

Empa haeba u itlhahloba u le mong, u ka sebelisa liteko tse ling ho lekanya lihlopha tse fapaneng tsa mesifa.

'Mele o ka tlase: Teko ea squat

Matsoho a lekoa: mokokotlo o tlase, mesifa ea maoto, letheka le li-quadriceps

Jacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT oa hlalosa: "Teko ea mamello ea mesifa ea squat e lekanya mamello ea mesifa ea mmele o tlase, haholoholo letheka, quadriceps, mesifa, mokokotlo le mesifa e mengata e tšehetsang." Le karolo e ntlehali, ha o hloke lisebelisoa life kapa life.

  1. Ema maoto a hao a arohane ka mahetla. Eketsa matsoho a hau ka pel'a hau kapa u behe matsoho ka morao ho litsebe tsa hau ho netefatsa botsitso le sebopeho se setle. Mahlo a lokela ho ba kapele, empa hanyane tlase ho boloka mokokotlo o sa jele paate.
  2. Koba mangole 'me u tebise letheka ka morao le morao, u fetole boima ba hau lirethe. Hang ha mangole a hau a fihla likhatong tse ka bang 90, khutlela sebakeng se emeng.
  3. Etsa li reps tse ngata kamoo u ka khonang mokhathala le tahlehelo ea foromo e nepahetseng.
  4. Ngola palo ea reps.

Ho thusa ka ho phethahatsoa ha mokhatlo ona, Baston o re ho beha setulo ka morao ho uena ebe o ama setuloana ka setono sa hau pele o ema. Sena se tla thusa ho netefatsa hore o lula tlase ka ho lekana, e ka bang likhato tse 90.


'Mele o kaholimo: Teko ea Pushup

Matsoho a lekoa: likhahla, li-deltoids, serratus ka pele, triceps, abs

Teko ea pushup ke e 'ngoe ea litsela tse molemohali tsa ho lekola mamello ea mmele o holimo, ho hlalosa Bell, haholo mesifa ea sefuba le mahetla.

Ho etsa tlhahlobo ea pushup, o tla hloka stopwatch kapa sebala nako fonong ea hau, le bolo, joalo ka bolo ea tenese. U kanna ua batla moseme oa boikoetliso.

  1. Kena maemong a mapolanka a phahameng ka bolo tlasa sefuba sa hao.
  2. Itloaetse pushup e le 'ngoe ka ho koba likhama le ho ama sefuba sa hao ho bolo e ka tlasa hau. Etsa bonnete ba hore o otlolla matsoho hohle ha o sutumetsa ho fihlela boemo bo phahameng ba mapolanka.
  3. Pheta sena makhetlo a mangata kamoo ho ka khonehang ho fihlela foromo ea hau e sekiselitsoe.
  4. Ntle le moo, etsa tse ngata kamoo u ka khonang metsotsong e 60.
  5. Ngola palo ea li-pushup tse etsoang hantle.

Knee pushups

Haeba u sa khone ho fihlela pushup e le 'ngoe menoaneng ea hau, Bell o re ho qala ka boemo bo tšoanang ba mapolanka ka mokokotlo oa hau oa mokokotlo le mola o otlolohileng ho tloha holimo hloohong ho ea menoaneng ea hau.


Ntle le ho tsamaisa letho, khumama mangole fatše 'me u etse tlhahlobo ea pushup ka tsela ena. Ena e tla ba boemo ba pushup bo ka fihlelloang.

Motsoako: Ho tšoara mapolanka a tlaase (litsoeng le menoana ea maoto)

Matsoho a lekoa: rectus abdominis, obliques, hip flexors, erector spinae, le transverse abdominis

Mesifa ea mantlha, e kenyeletsang tse ka mpeng, lethekeng le mokokotlong, e bapala karolo ea bohlokoa mesebetsing ea letsatsi le letsatsi. Ho boloka matla le mamello mesifa ena ho u thusa ka metsamao e hlokang ho khumama, ho sotha, ho fihlela le ho hula.

Ho etsa teko ea mapolanka, o tla hloka moseme oa ho ikoetlisa le stopwatch kapa sebala nako fonong ea hau.

  1. E-ea boemong ba lepolanka 'mele oa hau o kaholimo o tlohile fatše' me u ts'ehetsoe ke litsoeng le liphakeng. Maoto a hau a lokela ho otloloha le boima ba hau bo nkiloeng ke menoana ea hau ea maoto. 'Mele oa hau o lokela ho ba moleng o otlolohileng ho tloha hloohong ho isa leotong.
  2. Hang ha o se o le maemong a nepahetseng, qala sebali nako.
  3. Tšoara boemo bona nako e telele kamoo u ka khonang kapa ho fihlela u sa khone ho tšoara mokokotlo kapa ho theola letheka.
  4. Ngola nako.

Haeba o sa khone ho ts'oara lepolanka le tlase, Bell o re o ka khumama ka mangole (hantle hore na o entse joang tekong ea pushup). Bakeng sa liphetho tse nepahetseng, hopola ho ngola lintlha tse ikhethang e le hore tlhahlobo e ncha e bontše hantle hore na u se u fihlile hakae.

Hape, haeba u batla mofuta o tsoetseng pele haholo oa teko ea lepolanka, Baston o re ho etsa lepolanka ka matsoho a otlolohileng, ho boloka litsoeng le liatla tsa hao li hokahane le mahetla. Sena se hloka matla a mmele o kaholimo ho bapisoa le lepolanka la litsoeng, le hlokang matla a mangata a mantlha.

Malebela a polokeho a lokelang ho nahanoa

Ha ho tluoa ho etseng liteko tsena ka polokeho, nahana ka lintlha tsena:

  • Pele o qala tlhahlobo ea 'mele, etsa bonnete ba hore o khona ho etsa liteko ka mokhoa o sireletsehileng. Haeba u na le lintho tse u tšoenyang mabapi le bokhoni ba hau, kopa thuso ho mokoetlisi ea netefalitsoeng kapa setsebi sa 'mele.
  • Haeba u utloa bohloko, ho tsekela kapa ho nyekeloa ke pelo, khaotsa ho etsa tlhahlobo.
  • Hang ha foromo ea hau e sekiselitsoe, emisa tlhahlobo. Haeba u na le bothata ba ho boloka ts'ebetso e nepahetseng ea ho tsamaea, nahana ka e 'ngoe ea liphetoho.

Mokhoa oa ho ntlafatsa mamello ea mesifa

Ho ba le sepheo sa ho sebeletsa ho ka u thusa ho lula u tsepamisitse maikutlo, u khothetse, 'me u ikemiselitse ho phela hantle le ho phela hantle.

Ho na le lichate tsa papiso bakeng sa liteko ka seng tsa mamello ea mesifa ho latela lilemo le bong. Empa Baston o re ha se morati oa ho sebelisa lichate tsena kaha li ka u siea u ikutloa u hlotsoe ebile u nyahame haeba u sa fihlelle "tloaelo" eo.

Ke ka hona ho sebelisa sephetho sa hau ho lekanya tsoelo-pele ho leng bohlokoa ho ntlafatsa mamello ea mesifa.

U na le seo kelellong, hang ha u se u e-na le liphetho tsa mantlha, etsa bonnete ba hore u kenyelletsa boikoetliso kemisong ea hau ea boikoetliso bo matlafatsang mamello ea mesifa mesifa e meholo 'meleng. Ntle le moo, karolo ea sepheo sa hau e hloka ho ba ho ikoetlisetsa maemong a phahameng a phahameng a khothalletsang mamello ea mesifa.

Ka mohlala, ho ikoetlisa ka matla a boima bo bobebe bakeng sa palo e phahameng ea li-reps ho tla thusa mesifa ea hau ho nts'etsapele letsoalo la mitochondrial le ts'ebetso e ntle ea aerobic e hlokahalang ho ts'ehetsa boiteko ba koetliso ea mamello.

Boikoetliso ba matla bo kenyeletsa:

  • squats
  • li-push up
  • mapolanka
  • mela
  • mats'oafo
  • tobetsa sefubeng
  • khatiso ea mahetla
  • li-biceps li kobeha
  • triceps e kenella

Mefuta e buelletsoeng ea ho mamella mesifa ke makhetlo a 12 ho isa ho a 15.

Mamello khahlanong le matla

Liteko tsa mamello ea mesifa, tse lekolang matla a mesifa ho hanela mokhathala, li oela tlasa sehlopha se pharalletseng sa liteko tsa boikoetliso ba mesifa, ho latela American College of Exercise.

Liteko tsa matla a mesifa, tse lekanyang boholo ba matla ao u ka a hlahisang ka makhetlo a itseng, ke tlhahlobo e 'ngoe ea boikoetliso.

Tsela

Liteko tsa mamello ea mesifa ke sesebelisoa sa bohlokoa ho u thusa ho lekola bokhoni ba mesifa e itseng kapa lihlopha tsa mesifa ho hanela mokhathala.

Ho etsa liteko tsa mamello ea mesifa ha ho u thuse feela ho lekola tloaelo ea hau ea boikoetliso le ho etsa liphetoho ho ikoetlisa, empa hape ho u fa mohopolo o betere oa bokhoni ba 'mele oa hau ho etsa mesebetsi ea bohlokoa ea bophelo ba letsatsi le letsatsi.

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