Mekhoa e 5 e holimo ea ho koetlisa likhalori

Litaba

• Plyometrics
• Boikoetliso bo Bokhutšoane
• Supersets
• Koetliso ea Tabata
• Kettlebell Workouts
• Tlhahlobo bakeng sa

Ha re tloheng ho lelekisa: Ha ho tluoa ho ikoetliseng, re batla boikoetliso bo chesang likhalori tse ngata ka nako e khuts'oane haholo. Kenyelletsa mefuta ena ea boikoetliso kemisong ea hau, 'me u shebelle liponto li fofa.

Plyometrics

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Tsoela pele ho e tlola: Ho phatloha ho kang ho qhomela ka lebokoseng le ho qhoma li-jacks ho thusa ho haha ​​​​mesifa e matla ha u ntse u chesa lik'hilojule tse 10 ka motsotso. Ntho ea bohlokoa ke ho boloka metsamao ea hau e potlakile le ho theoha butle e le hore u be le mesifa ea maoto le ea mantlha ha u ntse u otla fatše. Leka video ena ea metsotso e 10 ea PlyoJam.

Boikoetliso bo Bokhutšoane

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Ha ho mohla ho bonahalang eka u ka khona ho lekana boikoetlisong bo tiileng? U ntse u ka bona liphetho le haeba u na le metsotso e seng mekae ea ho fufuleloa - u tlameha feela ho eketsa matla a hau. Phuputso ea morao-rao e fumane hore boikoetliso ba metsotso e 20 bo ka baka liphetoho ho DNA ea mesifa ea hau, ho kenyeletsoa metabolism le litlamorao tsa kamora ho chesa, ha lithuto tse ling li bonts'itse ntlafatso ea likarolo tse ngata tsa bophelo bo botle ho isa ho tse supileng. Leqheka ke ho ikoetlisa ka matla a hao a maholo ka ho phatloha ha metsotsoana e 30, ho lateloe ke nako ea ho hlaphoheloa. E utloahala e laoleha, na? Leka mokhoa ona oa metsotso e supileng oa HIIT (uena etsa na le nako ea eona!).

Supersets

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Mofuta oa koetliso ea nako e phahameng ea matla (HIIT), li-supersete ke ho ikoetlisa ka potoloho ho etsa lihlopha tse peli tse fapaneng tsa boikoetliso, ka ho latellana ntle le ho phomola lipakeng. Sena se phahamisa karolo ea Cardio ea tloaelo efe kapa efe ea koetliso ea matla, e o thusang ho aha mesifa le ho tšolla mafura ka nako e nyane.

Ho etsa li-supersets, khetha mefuta e 'meli ea ho falla ho kopanya, ebang ke ho sebetsa lihlopha tsa mesifa tse tšoanang kapa tse hanyetsanang. Etsa sete ka seng bakeng sa reps ea hau e tloaelehileng 'me u phomole motsotso hang feela ha u qetile superset e' ngoe le e 'ngoe.

Koetliso ea Tabata

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Se ke oa lumella lebitso le makatsang ho u tšosa: Tabata ke mofuta o itseng feela oa HIIT-o chesang, ka karolelano, lik'halori tse 13,5 ka motsotso. Tabata e sebetsa joalo: metsotso e mene ea koetliso e matla, e fapanyetsana pakeng tsa metsotsoana e 20 ea koetliso e phahameng le metsotso e 10 ea phomolo. Leka makhetlo a mabeli kapa a mararo. Qala ka e 'ngoe ea boikoetliso ba rona ba Tabata.

Kettlebell Workouts

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Ho thata ho etsa phoso ka boikoetliso ba kettlebell. American Council on Exercise e fumane hore, ka karolelano, o ka chesa likhalori tse 400 ka metsotso e 20 ho bua ka potlako! Lebaka: motsamao oa li-multiplanar. Laura Wilson, motsamaisi oa mananeo bakeng sa KettleWorX o re: "Sebakeng sa ho ea holimo le tlase feela, o tla ea lehlakore le lehlakoreng le ka ntle, ka hona e sebetsa haholo." "Ho fapana le dumbbell, kettlebells e etsisa tsela eo u tsamaeang ka eona bophelong ba sebele." Na u se u itokiselitse ho qala ka boikoetliso ba hau ba kettlebell? Koetliso ena ea metsotso e 25 ea kettle ke sona seo u se hlokang.

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