Sengoli: Mark Sanchez
Letsatsi La Creation: 27 Pherekhong 2021
Ntlafatsa Letsatsi: 22 November 2024
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Litaba

Ho palama lik'hilomithara tse 100 ka matsatsi a 60 ke mokhoa o phethahetseng oa ho kenya thepa ea hau ka lisebelisoa le ho hlola phephetso e ncha. Ka leano lena le tsoelang pele, le leka-lekaneng u ke ke ua feta feela ho fihlela sepheo sa hau, empa u tla ikutloa u le motle kamora moo. Ho palama ha hao ho ka etsetsoa kantle (sireletseha 'me u palama helmete kamehla' me u shebe malebela a rona a litsebi lithutong tsa libaesekele), kapa ka tlung ka baesekele e emeng.

Ka tlase kemiso ea hau ea thupelo e khothalelitsoeng, empa etsa bonnete ba hore u mamela 'mele oa hau nakong ea boikoetliso. Haeba boikoetliso bo khothaletsoang bo le matla haholo, kapa lik'hilomithara tse ngata haholo, o khutlisetse morao ho fihlela litlhoko tsa 'mele oa hau. 'Me, haeba u ikutloa eka u ka khona ho etsa ho eketsehileng, ikutloe u lokolohile ho eketsa lik'hilomithara kapa ho atolosa boikoetliso ba hau kamoo ho hlokahalang. Lenaneo lena lohle le tla u fa lifate tse fetang 100 mile qetellong ea moralo oa hau oa libeke tse robeli. Bua ka se finyeletsoeng! Haeba bekeng ea ho qetela ea koetliso ea hau, u ikutloa u le malala-a-laotsoe ho nka leeto la makholo a lilemo (100 mile) ka letsatsi la mamello, e ee! E-ba le bonnete ba hore o palame ka polokeho, o fetole maemo khafetsa, 'me u lule u le metsi nakong ea leeto la hau. Haeba o sa tsebe hantle hore na o fumana mileage ea hau joang bakeng sa ho palama ha hao kantle, sheba 'mapa oa tsela' ea MapMyFitness.com ho fumana hantle hore na tsela eo u rerileng ho e tsamaea e tla u nka ka eona.


Ho senyeha ha Moralo oa Lekholo la Lilemo:

Litlhahiso tsa Cadence: 'cadence' ea hau ke hore na lipedali tsa hau li etsa liphetoho tse kae ka motsotso o le mong. Ka kakaretso, o lokela ho ikemisetsa ho boloka li-cadence tsa hau li le lipakeng tsa 70 le 80 rpms (liphetoho ka motsotso) bakeng sa sebaka se phahameng, le lipakeng tsa 85 le 95 rpms litseleng tse bataletseng. U ka tsetela k'homphieutheng ea cadence bakeng sa baesekele ea hau, kapa u bale feela palo ea liphetoho tseo leoto la hao le letona le li etsang bakeng sa metsotsoana e 20, ebe u atisa palo eo ka 3. (Ka mohlala, haeba u balile liphetoho tse 25 ka metsotsoana e 20. e ka ba 75 rpms).

Koetliso ea mantlha: Koetliso ea mantlha e matlafatsa mesifa eu thusang ho tsitsisa le ho tsamaisa baesekele ea hau, hape le ho ts'ehetsa 'mele oa hau nakong ea ho palama. Leka boikoetliso bona ba mantlha kapa u kopanye mehato e mene kapa e mehlano ea hau ho tsoa lithutong tsena tsa abs (sebelisa boikoetliso bo tsoang ho "tight abs" le "shapely back").

Endurance Ride: Leeto lena le thusa ho aha setsi sa hau sa aerobic, 'me se u lumella ho ea hole. Ka mor'a ho futhumala ha bonolo ka metsotso e mehlano (boiteko ba 3-4), ikemisetse ho boloka molumo o tsitsitseng le matla (boiteko ba 5-6) nakong eohle ea leeto la hau ho fihlela nako ea ho pholile metsotso e mehlano ka lebelo le bonolo. (boiteko ba 3).


Litlhahiso tsa Flexibility: Nako ena eohle ka baesekele e tla etsa hore mesifa ea hao e tiee, ka hona ho bohlokoa ho feta neng kapa neng ho saroloha! Sebelisa metsotso e ka bang 10-15 ho otlolla matsatsi a mangata a beke, hantle ka mor'a hore u qete ho ikoetlisa. U ka latela mokhoa ona kapa ua iketsetsa ea hau.

Nako ea ho Palama: Koetliso ea nakoana e thusa ho ntlafatsa lebelo le mamello ea hau. Ka mor'a ho futhumala ha metsotso e mehlano ea ho palama ka lebelo le bonolo (boiteko ba 3-4), ho sutumetsa ka matla, ebang ke ka ho eketsa khanyetso ea hau kapa cadence - kapa ka bobeli- (boiteko ba 8-9) bakeng sa motsotso o le mong, ebe o palama matla a tsitsitseng, a phutholohileng (boiteko ba 5-6) bakeng sa metsotso e 3. Pheta sena nako eohle ea leeto la hau, u lumelle metsotso e mehlano ho phomola ha u palame ka lebelo le bonolo (boiteko ba 3-4) ho phethela nako ea hau ea nako.

Pheta Tsela: Ho palama ha motho ea hlaphohetsoeng ho ka ba molemo joalo ka boikoetliso ba hau bo matla haholo - kahoo u se ke oa bo tlola! U ntse u tla bokella lik'hilomithara tse ngata ka baesekele ea hau ha u ntse u lumella 'mele oa hau ho qeta nako e itseng mosebetsing o tlase haholo nakong ea leeto la ho fola le mafolofolo. Sebelisa leeto la hau la ho hlaphoheloa hoo e ka bang liperesente tse 50 tsa boiteko ba hau bo tloaelehileng (ena ke nako e ntle ea ho natefeloa ke ho palame phakeng kapa le motsoalle).


Letsatsi la phomolo: Ho bohlokoa ho phomola koetlisong ho fa 'mele oa hau phomolo. Kahoo qeta nako e itseng u theohile baesekeleng 'me u tsamaee habonolo, nka sehlopha sa yoga se bonolo, kapa u phomole feela.

Strength Ride: Leeto lena le tletseng leralleng le tla phephetsa mamello ea hau ea mesifa le matla holim'a baesekele. Ka mor'a ho futhumala ha metsotso e mehlano ea ho palama ka lebelo le bonolo (boiteko ba 3-4), palama ho ea holimo, ebang ke ka ho eketsa boemo ba hau ba ho hanyetsa kapa ho palama tsela ea sebele (boiteko ba 7-8) bakeng sa metsotso ea 8, ebe u fokotsa khanyetso ea hau. , kapa palama ho theoha, ka matla a tsitsitseng, a phutholohileng (boiteko ba 5) bakeng sa metsotso ea 2. Ikemisetse ho boloka molumo o pakeng tsa 70-80 rpms nakong ea linako tsa ho nyoloha. Pheta sena nako eohle ea leeto la hau, u lumelle metsotso e mehlano ho phomola ha u palame ka lebelo le bonolo (boiteko ba 3) ho phethela nako ea hau ea nako.

Koetliso ea Matla: Ho bohlokoa ho theha matla a 'mele kaofela ho tloha baesekeleng. Ikemisetse ho sebetsa 'mele oohle oa hau, le lihlopha tse ngata tsa mesifa hammoho ka nako e le 'ngoe (joalo ka ha u etsa ka baesekele) nakong ea matla a hau.

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