Malebela a 35 a ho ikoetlisa ka ho fetesisa nakong eohle

Litaba

• Malebela a Molemo ka ho Fetisisa a ho ikoetlisa: Lebaka Leo U Lokelang ho Ikoetlisa ka Lona
• Malebela a Molemo ka ho Fetisisa a ho Koetlisa Cardio
• Malebela a Molemo ka ho Fetisisa a Koetliso ea Matla
• Malebela a Molemo ka ho Fetisisa a ho Tsamaea le ho Tsamaea
• Malebela a Molemo ka ho Fetisisa a Workout bakeng sa Flat Abs
• Malebela a Molemo ka ho Fetisisa a Yoga le Pilates Workout
• Malebela a Molemo ka ho Fetisisa a ho ikoetlisa
• Tlhahlobo bakeng sa

U batla ho tseba liphiri tsa ho fumana 'mele o lekanang le lihele ka nako ea rekoto? Le rona re ile ra etsa joalo, kahoo re ile ra ea ka kotloloho ho etsa lipatlisiso, bakoetlisi ba botho, litsebi tsa boikoetliso ba 'mele, le barupeli ba boikoetliso ba' mele ho bokella malebela a molemo ka ho fetisisa a ho ikoetlisa bakeng sa ho raha mokhoa oa ho ikoetlisa ka lisebelisoa tse phahameng.

Beha tse seng kae tsa lintho tsena, tšusumetso le li-mantra tse sebetsang bekeng e 'ngoe le e' ngoe 'me u tiiselitsoe ho bona liphetho tse potlakileng!

Malebela a Molemo ka ho Fetisisa a ho ikoetlisa: Lebaka Leo U Lokelang ho Ikoetlisa ka Lona

1. E ka pholosa bophelo ba hau! Ho etsa koetliso ea pelo le matla khafetsa ho fokotsa menyetla ea lefu la pelo, lefu la tsoekere le endometrium, colon le mofetše oa matsoele. American Heart Association e khothalletsa ho ikoetlisa ka metsotso e 30-60 ka matsatsi a mangata ho fokotsa kotsi ea lefu la pelo. (Whoa. Teko ena ea ho sutumelletsa holimo e ka khona ho bolela esale pele hore na u tla ba le lefu la pelo hamorao bophelong.)

2. U tla ikutloa u se na khatello ea maikutlo u bile u sa thaba. Boikoetliso bo netefalitsoe ho ntlafatsa maikutlo a hau le ho fokotsa matšoenyeho. Boithuto bo bontša hore o fitter hantle, o tla ba betere ho sebetsana le litlamorao tsa khatello ea maikutlo tsa nako e telele. Boikoetliso bo bong ba metsotso e 50 bo matla bo itekanetseng bo bontšitsoe ho theola khatello ea maikutlo haholo. Le thuto ho Koranta ea Brithani ea Bongaka ba Lipapali e fumane hore boikoetliso bo ka ba molemo ho feta lithethefatsi tse phekolang ho tepella maikutlo ho fokolang ho isa ho ho itekanetseng.

3. E matlafatsa masapo a hao. Ho ikoetlisa ho eketsa matla a masapo, ho thusa ho thibela lefu la ho fokola ha masapo. Mosebetsi o matla haholo, joalo ka ho tlola le ho matha, o molemo haholo bakeng sa ho boloka masapo.

Malebela a Molemo ka ho Fetisisa a ho Koetlisa Cardio

4. Kamehla futhumala le ho phola. Keletso ena ea boikoetliso e tla u thusa ho boloka motsamao oa hau le ho feto-fetoha ha maemo le ho thibela kotsi. Nka metsotso e 5-10 ho nyolla butle-butle lebelo la pelo ea hau qalong ea boikoetliso 'me u le theole kamora moo. Pele o koetlisetsoa matla, etsa pelo e tlase e matla e bokellang lihlopha tse kholo tsa mesifa joaloka maoto, mokokotlo le mokokotlo. Leka ho iphuthumatsa kapele pele ho boikoetliso bo bong le bo bong.

5. Nka phephetso ena ea ho qhoma-qhoma. Michael Olajide Jr., eo e kileng ea e-ba mohanyetsi oa lefats'e oa boemo bo bohareng le mothehi-mohoeletsi/mokoetlisi Setsing sa Ts'ebetso se Phahameng sa AEROSPACE, New York City, o re: "E matla haholo: O tla chesa likhalori tse ka bang 26 ka motsotso! Etsa tlola ea mantlha metsotso e 5, ebe o tlola habeli ho phahama habeli ebe o sotha thapo habeli ho feta hore e fete tlasa maoto a hau habeli pele o fihla. Sena se nka nako, mamello le matla. Empa o tla fumana sebopeho se setle ka ho e sebeletsa. " (Hang ha u se u tseba seo, nyoloha ka boikoetliso ba rona ba metsotso e 30 ea boikoetliso.)

6. Se ke oa tsamaea ka sekepe ho leba Cardio. Eketsa matla ka ho etsa linako: Ka mor'a ho futhumala, fetola metsotso e 1-2 ea ts'ebetso ka tekanyo e lemohuoang, kapa RPE, ea 7 kapa 8 ka metsotso e 2-4 ea linako tse tlaase (RPE ea 3-4) . Pheta makhetlo a 4-6. Sebelisa tataiso ea rona e sebetsang ho u thusa ho tseba RPE ea hau nakong ea boikoetliso bofe kapa bofe.

7. Etsa molumo holim'a treadmill. "Boloka nako sebakeng sa boikoetliso ka nako ena ea metsotso e 10 ea cardio / sculpt: Hop ka treadmill e tšoereng dumbbell ea boima ba likilo tse tharo ho isa ho tse hlano letsohong le leng le le leng, 'me u hlophise lebelo la ho tsamaea kapele. Etsa metsotsoana e 60 motsotso ka mong likhatello tsa mahetla, li-biceps curls, triceps extensions, side laterals, front laterals le stand triceps kickbacks e 'ngoe ka mor'a e 'ngoe ha u ntse u tsamaea Ke phephetso e hlollang ea 'mele o ka holimo e etsang hore pelo ea hao e pompehe. Etsa letoto lena habeli kapa hararo beke le beke. o ntlafatsa, o sebetsa ho fihlela o etsa li-sete tsa metsotso e 4," ho bolela Michael George, mokoetlisi le sengoli sa Makeover ea 'mele Express.

8. Fetola mokhoa oa hau oa ho matha. "Ntle le haeba o ikoetlisetsa marathone, tlola lebelo le lelelele, le lebelo le lebelo le haha ​​mesifa e mengata. Eketsa li-sprint tsa metsotsoana e 10- ho isa ho tse 60 ho matha, o fokotsa nako e telele ho lekana ho phefumoloha pakeng tsa bona," ho bolela Stephen Holt, mokoetlisi oa ACE. (Bona: Mokhoa oa ho sebelisa ho matha bakeng sa tahlehelo ea boima ba 'mele)

9. Sebelisa teko ea puo. Haeba u sa khone ho bua polelo e le 'ngoe kapa tse peli ka phefumoloho e' ngoe le e 'ngoe, u sutumetsa ka matla haholo (ntle le haeba u etsa ka boomo nako ea nako e phahameng).

10. Fumana ho tlola ho theola boima ba 'mele. "Eketsa mabokose a plyometric ho ikoetlisa ho ntlafatsa mokoka oa pelo le methapo - o tla betla likhoele tsa hau, li-quads le glutes. Fumana lebokose le tiileng le nang le bonyane leoto le le leng [joaloka aj / fit Plyometric Jump Box, $ 71; amazon.com] .Ho tloha boemong ba ho ema, qhomela ho fihla bohareng ba lebokose, ebe o khutlela morao fatše. Pheta makhetlo a 20, "ho bolela George. (E amanang le: Plyo Box Workout bakeng sa 'Mele oa Hao o kaholimo le o ka tlase)

11. Shebella nako ho theola boima ba 'mele. KaTlaleho ea Mokhatlo oa Amerika oa Bongaka Phuputsong e entsoeng, basali ba ileng ba qeta bonyane metsotso e 200 ea cardio ka beke ka likhoeli tse 18 ba ile ba lahleheloa ke hoo e ka bang karolo ea 14 lekholong ea boima ba 'mele ea bona kaofela. Ba ileng ba bokella metsotso e ka tlase ho 150 ba fokotsa boima ba bona ka tlase ho liperesente tse 5.

12. Matlafatsa li-run tsa hau. "Ho eketsa lerako ho lula qetellong ea lebelo le leng le le leng ho tla matlafatsa li-quads, hamstrings, le glutes, ho ntlafatsa lebelo le mamello ea hau. Itšetlehe ka lerako ka maoto a hao ka bophara ba mahetla, ebe u squat ho fihlela mangole a khumama ka likhato tse 45. Tšoara metsotsoana e 30-60; sebetsa ho fihlela u etsa li-10. Eketsa phephetso ka ho kenyelletsa serethe se phahamisa: Phahamisa serethe sa leqele, ebe le letona, ebe u se phahamisa ka bobeli habeli, "ho bolela Mindy Solkin, monga le mokoetlisi oa hlooho ea The Running Center ho New York City.

Malebela a Molemo ka ho Fetisisa a Koetliso ea Matla

13. Phahamisa joalokaha u bolela. Haeba o khona ho etsa palo e phahameng ea litlhahiso (hangata 10-12) ntle le ho ikutloa u khathetse, eketsa liponto (liperesente tsa 10-15 ka nako). Haeba u sa khone ho tlatsa palo e fokolang ea li-reps tse khothalelitsoeng (hangata tse 8), fokotsa boima ka li-increments tsa 10% ho fihlela u khona. Boemo ba hau ba ho qetela ba 1 kapa ba 2 bo lokela ho lula bo le thata, empa boa khoneha.

14. Leka toner ena kaofela-in-one. David Kirsch, mokoetlisi le mongoli oa "squat-step step with chop" e sebetsa matsoho a hau, torso, abs, mokokotlo, maoto, lirope le butt.Morero oa 'mele oa ho qetela oa New York. "Ema maoto a hao a le bophara ba mahetla a tšoere bolo ea moriana oa boima ba likilo tse tharo ho isa ho tse nne matsohong a hao. Koba matsoho a hau holimo hore bolo e lekane lehetleng la hao le letona. Ha u ntse u tlisa bolo ho ea lengoleng la hao le letšehali, tsoa ka leoto la hao le letšehali 'me u le kobe ho feta likhato tse 90, u boloke leoto la hao le letona le otlolohile. Khutlela sebakeng sa ho qala. Etsa 10 ho ea ho 15 reps mme u phete leoto le leng.

Leka-lekanya 'mele oa hao. Ho qoba likotsi, etsa hore motho a be le boemo bo botle, 'me a netefatse hore o na le matla a ho etsa lintho tseo u li ratang, etsa boikoetliso bakeng sa lihlopha tse hanyetsanang tsa mesifa. Nakong ea litloaelo tsa hau tsa beke le beke, haeba u sebetsa li-quads, ka mohlala, ikoetlisa bakeng sa mesifa ea hau. Ho joalo le ka li-biceps le triceps, sefuba le mokokotlo le mokokotlo o tlase le abs. (Mohlala: Mona ke kamoo beke e leka-lekaneng ea boikoetliso e shebahalang kateng.)

16. Itloaetse ho ikoetlisa nakong ea mosebetsi oa hau. "Lula holim'a bolo e tsitsitseng ho matlafatsa mokokotlo oa hau, 'me u boloke li-dumbbells kapa u ikoetlise li-tubing tafoleng ea hau," ho bolela Gregory Florez, mokoetlisi oa botho Salt Lake City, Utah. ’Penya makhetlo a 12 ho isa ho a 15 a boikoetliso joalo ka li-curls tsa dumbbell, likhatiso tsa hlooho le li-crunches tsa ab; sepheo sa lihlopha tse peli kapa tse tharo tsa e 'ngoe le e 'ngoe. Sena se u fa nako ea mahala ea ho ikoetlisa joaloka ho palama baesekele kapa tenese. "

17. Nka phomolo pakeng tsa linako tsa ho phahamisa litšepe. Kamehla fa lihlopha tsa mesifa phomolo ea lihora tse 48 lipakeng tsa boikoetliso ho li fa nako ea ho ikamahanya le khatello ea maikutlo. Haeba u tlameha ho phahamisa letsatsi le leng le le leng, u se ke ua shebana le mesifa e ts'oanang nakong ea ho khutlela morao.

18. Super-sculpt mofeng oa hao. Fumana li-squats tse matla haholo ka ho lebisa mesifa le lisele tse hokahaneng tse patiloeng botebong ba 'mele oa hau. Ho li otla, etsa li-squats tse matla haholo, tse kang jump squats. Ebe u qhomisa butt flab ka ho thellelisa fatše, ho matha le ho hloa litepisi. , "ho bolela Steve Ilg, sengoli sa Phetoho ea 'mele e felletseng.

19. U se ke ua lumella tloaelo ea hau hore e be ntho e tloaelehileng. Ho tsoelapele ho etsa phaello ea ho betla, ntlha ena ea boikoetliso e bohlokoa: Fetola ho sisinyeha, tatellano, boima, sete, reps le / kapa linako tsa phomolo tseo u li etsang bonyane libeke tse ling le tse ling tse nne. Leka ho kopanya lintho khafetsa. Ho ea ka phuputso ho Journal of Strength and Conditioning Research, barupeluoa ba neng ba fetola palo ea lihlopha le li-reps ho tloha ho ikoetlisa ho ea ho boikoetliso ba 'mele ba bone matla a maholo-esita le ka matla a tšoanang-ho feta ba khomarelang mokhoa o tšoanang.

20. Matlafatsa push-up ea hau. "Li-push-up tsa squat li u fa sebopeho se setle hobane li sebetsa 'meleng oa hao o kaholimo, bokong le' meleng o tlase mme li ntlafatsa matšoafo, matla le mamello ka nako e le ngoe," ho bolela Keli Roberts, mokoetlisi oa hae Los Angeles. "Ho tloha moo u emeng teng, khumama, beha matsoho fatše ka bophara ba mahetla, 'me u qete maoto a hau hape. Haeba u le matla, tšela maqaqailana a hao; ho seng joalo, qhomela maoto a hao ka thoko. - holimo, ebe u qhomela maoto a hao hammoho kapa u theole maqaqailaneng a hao. Tlolela maoto a hao ho khutlela matsohong a hao 'me u eme. Etsa li-reps tse robeli kaofela, phomola motsotso o le mong, 'me u phete."

21. Phatlalatsa lik'hilojule tse nang le lipotoloho. Etsa sete e le 'ngoe nakong ea boikoetliso ba hau, ntle le ho phomola lipakeng tsa boikoetliso. Pheta potoloho hanngoe kapa habeli 'me u tla chesa lik'hilojule tse 300 ka halofo ea hora ho fapana le 150 ho tloha tloaelong ea boima ba' mele. (E amanang: Leka Potoloho ea metsotso e 20 ea Anna Victoria bakeng sa 'Mele o Tone le Core)

22. Phula kharafu. "Hobaneng u lefa motho e mong ho tlosa lehloa tseleng ea hau? Ntle le ho chesa likhalori tse ka bang 400 ka hora, lehloa le kharafu le hlahisa mamello le matla. Empa u bolokehe: Fokotsa lehloa lehloeng le leng le le leng, 'me u khumame ka mangole le lethekeng, eseng morao, "ho bolela Tom Seabourne, Ph.D., setsebi sa boikoetliso ba 'mele le setsebi sa kelello ea lipapali Northeast Texas Community College e Mount Pleasant, Texas.

Malebela a Molemo ka ho Fetisisa a ho Tsamaea le ho Tsamaea

23. Lokolla. Ho koala litebele ho tla u thibela ho tiisa matsoho, e ka u sithabetsang mokokotlo le mahetla. Etsa eka u tšoere serurubele letsohong le leng le le leng: Koala menoana ea hau hore e se ke ea fofa, empa ka bonolo hore u se ke ua e silakanya.

24. E ngole fatshe. Nka pene kapa u kopolle sesebelisoa sa litaba bakeng sa ntlha ena ea ho ikoetlisa. Litsebi li khothaletsa ho lekola li-run tsa hau-hole, tsela, ntho e ngoe le e ngoe! Joalo ka ha ho boloka bukana ea lijo ho ntlafatsa lijo tsa hau, ho latela boikoetliso ba hau ho u thusa ho lula u ikoetlisa. (Mona ke lisebelisoa tse ntle ka ho fetisisa tsa ho ikoetlisa mahala le lisebelisoa tse ntle ka ho fetisisa tsa ho lata mahala.)

25. E suthise joalo ka ha u batla. Keletso ea ho se ikoetlise ke ena: Tsamaea joalokaha eka u liehile bakeng sa kopano. Tsamaea ka potlako ho lekana ho koahela maele ka metsotso e 15-20 - ke lebelo le itekanetseng.

26. Mathang (kapa le tsamaeleng) maralla! U chesa likhalori tse ling tse 25 ho isa ho tse 40-'me u eketsa mokoka-ka ho tsamaea kapa ho matha ka litepisi ho feta kamoo u hatang libakeng tse bataletseng. Kenya maralla a makhuts'oane (lijarete tse 50-100) tseleng eo u tloaetseng ho tsamaea ka eona kapa u eketse tšekamelo moleng oa treadmill.

Malebela a Molemo ka ho Fetisisa a Workout bakeng sa Flat Abs

27. Dula o laola. Se ke oa sebelisa matla ho e-na le abs ea hau ho etsa mosebetsi. Etsa hore mesifa ea hau ea bohareng e sebetse ka hohle hohle.

28. Tsamaisa tsela ea hau ho rorisa abs. Barbara Bushman, Ph.D., motlatsi oa moprofesa oa bophelo bo botle, thuto ea 'mele le boikhathollo Univesithing ea Southwest Missouri State, o re: "E-ea kayaking ho fumana mpa ea taut-e loketse hobane boholo ba matla a hau a ho soka a tsoa mokokotlong oa hau." "Etsisa ho sisinyeha le ho hanyetsa ha metsi lapeng ka ho theola sehlopha sa boikoetliso ho pota-pota ka tlaase ho leoto la tafole kapa ntho e 'ngoe e tsitsitseng. Lula fatše ka maoto a atolositsoeng, mangole a kobehile hanyenyane; tšoara ntlha e le 'ngoe ea sehlopha letsohong le leng le le leng. Fetola 'mele oa hau ka lehlakoreng le leng ha u khutlisa setsoe hanyane, ebe u chencha mahlakore. Etsa lihlopha tse tharo tsa metsotso e le' ngoe ho isa ho e 'ngoe le e' ngoe. "

29. Eketsa baesekele ho tloaelo ea hau ea ab. Ho ea ka phuputso ea Lekhotla la Amerika la Boikoetliso, baesekele (ho robala sefahleho, ho tlisa lengole le letona le setsoe se letšehali ho ea ho tse ling, ebe u fetola mahlakoreng) ke boikoetliso bo molemo ka ho fetisisa ba ho tiisa thekeng hobane e sebelisa mesifa e 'ngoe le e' ngoe e ka har'a abs ea hau. U khetha li-crunches tse tloaelehileng? Ho li etsa ka bolo ea botsitso ho sebetsa hantle ho feta ho li etsa fatše hobane mokokotlo oa hau o tla tlameha ho sebetsa ka thata ho tsitsisa boemo ba hau mme o khona ho tsamaea ka mefuta e mengata ea motsamao.

30. Mollo 'em tsoha. Ho kenya letsoho mesifa e tebileng ka ho fetesisa nakong ea boikoetliso bofe kapa bofe kapa ho lula setulong - leka sena: Inhale, ebe o tsoa le ho hula konopo ea mpa ho ea mokokotlong oa hau, ntle le ho tsoma mahetla a hau pele (o seke oa anya feela ka mpeng) .

Malebela a Molemo ka ho Fetisisa a Yoga le Pilates Workout

31. Ela hloko 'mele oa hao le phefumoloho ea hau. Ha u etsa yoga le Pilates, shebisisa ho hema le ho hema. Malebela ana a ho ikoetlisa a tla thusa ho sutumetsa menahano e meng, linako tse behiloeng, boitlamo ba lijo tsa mantsiboea, litaba tsa matsale. Phello: kelello e khutsitseng le 'mele o matla ho feta.

32. Etsa yoga bakeng sa bophelo bo botle ba hau. Phuputsong e entsoeng Cleveland Clinic Foundation e Ohio, batho ba tšoeroeng ke migraine, carpal tunnel syndrome le molala oa molala ba ile ba etsa yoga metsotso e 90 ka makhetlo a mararo ka beke bakeng sa khoeli. Ba tlalehile maikutlo a ntlafetseng, bohloko bo fokolang le tlhoko e fokotsehileng ea meriana. Yoga e ka imolla mefuta e meng ea mahlaba a mokokotlo joalo ka kalafo ea 'mele, ho latela phuputso ho Phatlalatso ea Phekolo ea kahare.

Malebela a Molemo ka ho Fetisisa a ho ikoetlisa

33. Fumana bendy kamehla. Matsatsing a mangata ka mor'a ho ikoetlisa-le ka mohla u se ke ua e etsa ka mokhoa o batang-otlolla sehlopha se seng le se seng sa mesifa seo u se sebelisitseng, u tšoere se seng le se seng ka metsotsoana e 30. Ho eketsa motsamao oa hau ho ka etsa hore o se ke oa tsoa kotsi ha o etsa mesebetsi ea letsatsi le letsatsi.

34. Otlolla hore o be matla. Lipatlisiso tse ling li bontša hore ho otlolla sehlopha sa mesifa seo u sa tsoa se sebetsa pakeng tsa lihlopha ho ka eketsa phaello ea matla ka karolo ea 19 lekholong. (E amanang le sena: Lebaka Leo ka Lona U sa Lokelang ho Fokotsa Cooldown ea Post-Workout)

35. 'Me u tenyetsehe le uena. "Ha ua tlameha ho ba mohalaleli oa boikoetliso hore u fumane litholoana," ho bolela Maureen Wilson, mong'a lona, ​​mokoetlisi oa hau le morupeli ho Sweat Co Studios e Vancouver. "Latela moralo oa 80/20: Liperesente tse mashome a robeli tsa selemo, o tla ikoetlisa khafetsa mme o je hantle. Tseba hore o tla theola karolo ea 20 lekholong ea nako ka lebaka la matsatsi a phomolo le linako tsa mosebetsi. Ha o amohela ho ikoetlisa ha se tlhahiso ea tsohle kapa ho se letho, o na le monyetla oa ho e khomarela bophelo bohle. "

Tlhahlobo bakeng sa