Sengoli: Ellen Moore
Letsatsi La Creation: 14 Pherekhong 2021
Ntlafatsa Letsatsi: 9 Phupu 2025
Anonim
Shiva - Full Episode 101 - Monkey Don
Video: Shiva - Full Episode 101 - Monkey Don

Litaba

Utloa lentsoe "Ironman" 'me u kanna oa ts'osa hanyane-batho bao ke bona e matla, ho lokile? Ee, ehlile ... empa li-triathlons li tla ka mefuta eohle le boholo, ho kenyeletsoa "sprints," e nang le ho sesa ha maele tse 45, ho palama libaesekele tse 13.2-mile le ho tsamaisa limithara tse 3.1 (ho sa tšose hakaalo ho feta ho tlala!). Koetliso ea "mini" triathlon e nka libeke tse 12 ho isa ho tse 13, ka hona, etsa kemiso esale pele 'me u itokisetse koetliso e matla. Empa hape u thabe ka ho sesa, ho matha le ho palama melemo ea ho palama baesekele, joalo ka ho fokotsoa le ho louoa.

Joale u ka qala joang? Tsepamisa mohopolo lenaneong la hau la ho ikoetlisa ho potoloha likarolo tse tharo tsa triathlon, ka koetliso ea boima ba 'mele lipakeng. Mona ke kamoo karolo ka 'ngoe e senyehang.


SESELA

Mesifa sebetsa: Kaofela ha tsona-empa haholo-holo mahetleng, abs le mesifa ea maoto

Likhalori tse chesitsoeng ka hora: 500 ho isa ho 600 ho latela boima le lebelo

Seo u tla se hloka: likokoana-hloko, sutu, sesepa, sesepa se metsi

U ka qala joang: Mohato oa pele, ehlile, ke ho fumana letamo. Hlahloba YMCA ea heno haeba boikoetliso ba hau bo se na setho se le seng hangata ha bo theko e tlase. Eketsa ho sesa kemisong ea hau ea ho ikoetlisa habeli ka beke, ho qala ka ho sesa metsotso e 20 ea freestyle eo butle-butle e nyolohelang ho metsotso e 25 ebe metsotso e 30.

SEBAKA

Mesifa sebetsa: Marope, quads, hamstrings, matsoho a pele

Likhalori tse chesitsoeng ka hora: 450 ho isa ho 650 ho latela boima le lebelo

Seo u tla se hloka: Baesekele ea tseleng, kapa baesekele ea boikoetliso e nang le bareng ea sefapano le lithaere tse boreleli. Hape, etsa bonnete ba hore u fumana li-pedal kapa li-cage pedals e le hore maoto a hau a lule a le teng.


U ka qala joang: Qala karolo ea bobeli bekeng eona eo u qalang ho sesa, hobane ho bohlokoa ho ikoetlisa ka nako e le ngoe. Ho palama baesekele ho thusa mesifa ea hao ea leoto, e tla u thusa ka ho ikoetlisa le ho ikoetlisa, kahoo nahana joalo ka thupelo ea sefapano! Libekeng tse 'maloa tsa pele, o lokela ho eketsa baesekele metsotso e 35-45, habeli ka beke, lenaneong la hau la ho ikoetlisa. Ho ikoetlisa ka libaesekele ho fokotseha pele ho ho sesa le ho matha, kahoo ka libeke tse supileng le tse robeli, u ka fokotsa bolelele ba ho palama baesekele ho metsotso e 25 ho isa ho e 30, ebe u e eketsa hape ho pota libeke tse 10 le 11.

TSABELA

Mesifa sebetsa: Manamane, marapo, li-abs (ntlha: roala litekanyo tse bobebe tsa letsoho ho hlahisa matsoho, hape)

Likhalori tse chesitsoeng ka hora: 600 ho isa ho 800 ho latela boima le lebelo

Seo u tla se hloka: Lieta tsa ho matha (hlooho ho lebenkele le khethehileng le tla kenngoa), liaparo tse phefumolohang tse entsoeng ka masela a wicking (ha ho na k'hothone)


U ka qala joang: Ho matha ho thusa ho matlafatsa mesifa le ho haha ​​mamello ea pelo e tla thusa mekhahlelong e meng ea boithapollo ba hau ba triathlon. Qala ka ho qeta metsotso e 20, hang ka beke, bekeng ea pele, ebe u eketsa ho matha ho fihlela metsotso e 30 habeli ka beke. Kena bonyane li-run tse peli tse telele ho ea libeke tsa 9 le 10, u eketsa mamello ea metsotso e 45 lenaneong la hau. Fokotsa ho matha feela metsotso e 20 ho isa ho e 25 ka beke e lebisang peisong.

Tlhahlobo bakeng sa

Papatso

E Ratoang Kajeno

Lebaka Leo U sa Lokelang ho Kopanya Bleach le Ammonia

Lebaka Leo U sa Lokelang ho Kopanya Bleach le Ammonia

Mehleng ea likokoana-hloko le mafu a eoa a tšoaet o, ho bolaea likokoana-hloko lapeng kapa ofi ing ke ntho e tšoenyang haholo.Empa ho bohlokoa ho hopola eo Hape ha e kamehla betere ha ho tluoa ho ba h...
Necrotizing Fasciitis (Ho Ruruha ha Lisele tse Bonolo)

Necrotizing Fasciitis (Ho Ruruha ha Lisele tse Bonolo)

Necrotizing fa ciiti ke eng?Necrotizing fa ciiti ke mofuta oa tšoaet o e bonolo ea li ele. E ka enya li ele t a letlalo le me ifa ea hau hammoho le li ele t e ka tla a letlalo, e leng li ele t e ka t...