Sengoli: Sara Rhodes
Letsatsi La Creation: 9 Hlakubele 2021
Ntlafatsa Letsatsi: 24 November 2024
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[CC Subtitle] Wayang Kulit (Javanese Puppet) Show "Semar Building Heaven" by Ki Dalang Sun Gondrong
Video: [CC Subtitle] Wayang Kulit (Javanese Puppet) Show "Semar Building Heaven" by Ki Dalang Sun Gondrong

Litaba

Hobane u ke ke ua otla e le 'ngoe serapeng sa boikhathollo joalo ka Derek Jeter kapa lahlela fastball joalo ka Jobo Chamberlain ha ho bolele hore u ke ke ua ithuta ho bashanyana ba baseball le ho ikoetlisa joalo ka moatlelete ea ipabolang. Re buile ka ho khetheha le mokoetlisi ea hloahloa oa baseball ea matla le boemo ba maemo, Dana Cavalea, ea sa tsoa bula setsi sa koetliso sa New York se bitsoang ML Strength, ho fumana hore na batho ba "kamehla" ba ka sebelisa mekhoa e tšoanang e sebelisoang ke baatlelete ba mehleng ea kajeno ho ikoetlisa.

Cavalea o re: "Mokhoa oo ke o sebelisang le libapali] o ipapisitse le lintlha tse supileng: lekola, ho ruta, ho thibela, ho koetlisa, ho qothisana lehlokoa, ho fepa le ho fola." "Re nkile likarolo tsena tse supileng 'me ra li sebelisa sechabeng ka kakaretso ho fa baatlelete maikutlo a katleho ea tlholisano mabapi le ntlafatso ea ts'ebetso, tlhokomeliso ea' mele le thibelo ea likotsi."

Boemo ba mokoetlisi ke "cheat sheet" hore o tle o rue molemo haholo ho ikoetliseng, lebaleng le ho tima:


Fumana Pelo ea Hao ea Pompo

Ho eketsa cardio ke saense. Cavalea o re: "Koetlisa ha u ntse u sebelisa leihlo la lebelo la pelo"

Ho bala lebelo la pelo ea hau le phahameng, sebelisa kalkulaator ena ea inthaneteng. Cavalea e boetse e khothaletsa ho palama libaesekele ka linako tse itseng tse u isang ho liperesente tse 85 tsa lebelo le phahameng la pelo ea hau.

Tsamaisa 'Mele oa Hau

Ha se hore na u tsamaea hangata hakae, ho joalo Joang oa sisinyeha. Cavalea o re: "Kenyelletsa ho tlola, hop, ho qhomela, le motsamao o mong oa tatellano."


E fetole

Ha ho tluoa tabeng ea ho koetlisa lihlopha tse kholo ka ho fetisisa tsa mesifa, mefuta e fapaneng ke ea bohlokoa. Cavalea o re: "Sena se tlameha ho kenyelletsa [ho etsa] mefuta e fapaneng ea li-squats, lits'oants'o tse bolaeang, le mats'oafo bakeng sa ho li matlafatsa."

Tobetsa Khutsa

Sebakeng sa ho etsa reps ka lebelo le tsitsitseng, mokoetlisi o fana ka tlhahiso ea ho kenyelletsa 'static hold' lenaneong la hau. O re: "Ka mohlala, tšoara pushup kapa squat sebakeng se ka tlase metsotsoana e meraro ho isa ho e mehlano."

Bapala Ball!

Libolo ha se tsa lipapali tsa khokahanyo feela. Cavalea o re: "Sebelisa lisebelisoa tse kang libolo tsa bolo ea maoto, li-basketball le libolo tsa karabelo ka koetliso ea hau e le hore u ka boloka le ho ntlafatsa motsamao oa hau ka kakaretso, khokahano, karabelo le botsitso."


Fuel Joaloka Moatlelete

Ja joalo ka moatlelete. Cavalea o re: "Ja meroho e mengata ho ntlafatsa boleng ba 'mele oa hau le matla a lisele' me u noe bonyane halofo ea boima ba 'mele oa hau metsing ka letsatsi." Mosali ea boima ba lik'hilograma tse 140 o lokela ho ikemisetsa ho noa bonyane 70oz ea H2O ka letsatsi.

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