Litsela tse 4 tsa ho theola boima ba 'mele ka boikoetliso

Litaba

• 1. Koetliso e phahameng ea nako e phahameng (HIIT)
• 2. Fumana libaka tsa hau tse chesang mafura
• 3. Tswa kahara mokgosi
• 4. Eketsa maralla
• Melemo e fetang ea boima ba 'mele
• Ntlha ea bohlokoa

Treadmill ke mochini o tummeng haholo oa boikoetliso ba ho ikoetlisa. Ntle le ho ba mochini o sebetsang ka bongata oa cardio, treadmill e ka u thusa ho theola boima ba 'mele haeba seo ke sepheo sa hau.

Ntle le ho u thusa ho theola boima ba 'mele, ho sebetsa ka treadmill ho na le melemo e meng hape. Mohlala:

• U ka sebelisa treadmill selemo ho pota.
• Hoa khoneha ho shebella lenaneo la hau la TV leo u le ratang ha u ntse u ikoetlisa.
• Treadmill e na le li-handrails, tse loketseng haeba u hlaphoheloa ho tsoa kotsi.
• Joalo ka boikoetliso bofe kapa bofe ba pelo bo pomang pelo, bo ka thusa ho fokotsa menyetla ea lefu la pelo le maloetse a mang a sa foleng, ho ntlafatsa boroko, ho matlafatsa maikutlo a hau le ho ntlafatsa ts'ebetso ea boko.

Li-treadmills li fumaneha hoo e batlang e le boikoetliso bo bong le bo bong, e leng se etsang hore e be khetho e fumanehang bakeng sa maemo ohle a boikoetliso. Hape, haeba u khetha ho sebetsa lapeng, li-treadmills le tsona li ka fetoha karolo ea boikoetliso ba hau ba lapeng.

A re ke re hlahlobe metheo ea tahlehelo ea boima ba 'mele, hammoho le merero le malebela a ho ikoetlisa.

1. Koetliso e phahameng ea nako e phahameng (HIIT)

Koetliso e phahameng ea nako e phahameng (HIIT) e kenyelletsa mefuta e meng ea boikoetliso bo matla le ho phomola.

Ho latela a, ho ikoetlisa ha HIIT e ka ba mokhoa o atlehang oa ho fokotsa mafura a 'mele le ho chesa likhalori ka nako e khuts'oane.

Morero ke ho sebetsa ka thata ka nako e khuts'oane le ho phomola lipakeng tsa boikoetliso bo matla haholo. Sena se chesa likhalori tse ngata, tse thusang ho kenya letsoho ho theoleng boima ba 'mele.

Ntle le moo, kamora tloaelo ea HIIT, 'mele oa hau o leka ho khutlela phomolong. E etsa sena ka ho fokotsa mafura a 'mele bakeng sa matla.

Mona ke mokhoa oa ho etsa HIIT treadmill:

1. Beha treadmill kahoo e bataletse. Tsamaea ka 2 mph metsotso e 5 ho futhumala.
2. Matha ka 9 ho isa ho 10 mph metsotsoana e 30.
3. Tsamaea ka 3 ho isa ho 4 mph metsotsoana e 60.
4. Pheta makhetlo a 5 ho isa ho a 10.
5. Tsamaea ka 2 mph metsotso e 5 ho phola.

Bakeng sa boikoetliso bo tsoetseng pele haholo, fapanyetsana pakeng tsa ho matha le ho foka. U ka eketsa metsotso e mengata ho sete ka seng se phahameng. Ha e le hantle, linako tsa hau tsa ho phomola li lokela ho ba makhetlo a mabeli halelele ho feta linako tsa hau tse phahameng.

2. Fumana libaka tsa hau tse chesang mafura

Nakong ea boikoetliso ba treadmill, ho ikoetlisa ka lebelo la pelo ea hau e chesang ho ka thusa ho khothaletsa ho theola boima ba 'mele. Sebaka sena ke moo u chesang lik'halori tse ngata ka motsotso.

Ho fumana sebaka sa hau se chesang mafura, o tla hloka ho bala sekhahla sa hau sa pelo pele. Ena ke makhetlo a mangata ao pelo ea hau e ka otlang nakong ea boikoetliso.

Tekanyo ea hau ea pelo e phahameng ke 220 ho feta lilemo tsa hau. Ka mohlala, haeba u le lilemo li 40, tekanyo ea pelo ea hau e phahameng ke ho otla ha 180 ka motsotso (220 - 40 = 180).

Ka kakaretso, sebaka sa hau se chesang mafura ke liperesente tse 70 tsa sekhahla sa pelo ea hau se phahameng. Haeba lebelo la pelo ea hau le leholo ke likotlo tse 180 ka motsotso, sebaka sa hau se chesang mafura ke liperesente tse 70 tsa 180, kapa tse 126 ka motsotso (180 x 0.70 = 126).

Ka palo ena, u tla tseba hore na u lokela ho sebetsa ka thata hakae ho ts'ehetsa boima ba 'mele. Tsela e 'ngoe ea ho e etsa ke ena:

1. Roala leihlo la sekhahla sa pelo letsohong kapa sefubeng. Beha treadmill hore e bataletse. Tsamaea ka 2 mph metsotso e 5 ho futhumala.
2. Beha tšekamelo ho karolo ea 2 lekholong. Tsamaea ka 4 mph motsotso o le mong.
3. Matha ka 8 ho isa ho 10 mph, kapa ho fihlela o kena sebakeng sa hau se chesang mafura. Matha metsotso e 15 ho isa ho e 30 ka lebelo lena la pelo.
4. Tsamaea ka 4 mph motsotso o le mong.
5. Tsamaea ka 2 mph metsotso e 5 ho phola.

Le ha liperesente tsa 70 e le sebaka se chesang se chesang mafura, motho e mong le e mong o fapane. Batho ba bang ba kanna ba kena sebakeng se chesang mafura ka liperesente tsa 55 tsa sekhahla sa lipelo tsa bona tse phahameng, athe ba bang ba kanna ba hloka ho fihla liperesente tsa 80. Ho latela lintlha tse fapaneng tse kang thobalano, lilemo, boemo ba boikoetliso le maemo a bongaka.

U kanna oa kenya libaka tsa hau tse chesang mafura ka lebelo le tlase la treadmill.

Mokoetlisi oa hau a ka thusa ho tseba lebelo le lebelo la pelo ea hau bakeng sa tahlehelo e nepahetseng ea boima ba 'mele.

3. Tswa kahara mokgosi

Leano le leng la tahlehelo ea boima ba 'mele ke ho fetola kemiso ea hau. Ka ho ikoetlisa ka linako tsohle, o ka:

• Fokotsa kotsi ea kotsi. Ho pheta boikoetliso bo tšoanang ho a sithabetsa manonyellong a hau. E eketsa menyetla ea ho lemala hampe, e ka o khutlisetsang morao.
• Qoba sehlaba se koetlisitsoeng. Ha u ntse u ikoetlisa haholoanyane, u tla bona litholoana tse fokolang. 'Mele oa hau o hloka ho phephetsoa hore o tsoele pele.
• Thibela ho teneha. U ka 'na ua khomarela tloaelo ea hau haeba u lula u kopanya boikoetliso ba hau.

Mona ke moralo oa ho ikoetlisa, moo ho ikoetlisa ka mefuta e fapaneng ho kenyellelitsoeng ts'ebetsong e leka-lekaneng ea boikoetliso:

• Sontaha: ho phomola, ho phomola kapa yoga e bonolo
• Mantaha treadmill HIIT tloaelo ea metsotso e 20 ho isa ho e 30
• Labobeli lebelo la ho treadmill jog le koetliso ea matla
• Laboraro ho phomola, ho phomola kapa yoga e bonolo
• Labone lebelo la ho treadmill jog le koetliso ea matla
• Labohlano: treadmill HIIT tloaelo ea metsotso e 20 ho isa ho e 30
• Moqebelo: sehlopha sa barre kapa boikoetliso ba 'mele

4. Eketsa maralla

Ho etsa hore tloaelo ea ho hatakela e be thata haholoanyane, eketsa maralla. Ho tsamaea kapele kapa ho matha o sekametse ho chesa lik'hilojule tse ngata hobane 'mele oa hau o tlameha ho sebetsa ka thata.

E boetse e kenya tšebetsong mesifa e mengata, e thusang ho aha mesifa e boima haholo. Sena se u thusa ho theola boima ba 'mele, kaha mesifa e chesa lik'hilojule tse ngata ho feta mafura.

Haeba u ka rata ho ikoetlisa u sekame, leka tatellano ena ea mechini e hatisoang:

1. Beha treadmill hore e bataletse. Tsamaea ka 2 mph metsotso e 5 ho futhumala.
2. Beha tšekamelo ho karolo ea 1 lekholong. Tsamaea ka 4 ho isa ho 6 mph ka motsotso o le mong.
3. Eketsa tšekamelo ka karolo ea 1 lekholong motsotso o mong le o mong. Pheta ho fihlela u fihla liperesente tse 8 ho isa ho tse 10 u sekametse.
4. Fokotsa tšekamelo ka karolo ea 1 lekholong motsotso o mong le o mong. Pheta ho fihlela u le karolo ea 0 ho isa ho 1 lekholong.
5. Tsamaea ka 2 mph metsotso e 5 ho phola.

Ka kakaretso, 4 ho isa ho 6 mph ke lebelo le tloaelehileng la ho matha. O ka eketsa lebelo kapa oa eketsa metsotso ho thatafatsa boikoetliso bona.

Bakeng sa mofuta o bonolo, eketsa tšekamelo ka liperesente tsa 0.5 motsotso ka mong. Pheta ho fihlela u fihletse tšekamelo ea liperesente tse 4 ho isa ho tse 5, ebe u sebetsa ka ho khutla.

Melemo e fetang ea boima ba 'mele

Ntle le ho theola boima ba 'mele, ts'ebetso ea Cardio joalo ka boikoetliso ba treadmill e fana ka melemo e mengata. E ka thusa:

• ntlafatsa mamello
• laola tsoekere maling
• eketsa li-cholesterol tsa HDL (tse ntle)
• ntlafatsa mohopolo le kutloisiso
• sireletsa khahlanong le Alzheimer's
• khothaletsa letlalo le phetseng hantle
• matlafatsa mesifa
• fokotsa mokhathala
• fokotsa ho satalla ha manonyeletso
• imolla khatello ea maikutlo le matšoenyeho
• khothaletsa boroko bo betere
• eketsa maemo a matla
• matlafatsa sesole sa hau sa 'mele
• ntlafatsa tsoho ea thobalano

Ntlha ea bohlokoa

E le mofuta oa boikoetliso ba pelo, ho sebelisa treadmill ke mokhoa o motle oa ho chesa likhalori le ho theola boima ba 'mele.

Haeba u sa tsebe hantle hore na ke mofuta ofe oa boikoetliso ba treadmill o u loketseng haholo, bua le mokoetlisi ea netefalitsoeng. Ba ka sebetsa le uena ho theha lenaneo la tahlehelo ea boima ba 'mele.

Bakeng sa liphetho tse ntle, kopanya lithupelo tsa treadmill le koetliso ea matla. Mefuta e 'meli ea boikoetliso e ka thusa ho tšehetsa tahlehelo ea boima ba' mele le bophelo bo botle ka kakaretso.

Haeba u sa le mocha ho ikoetlisa, kapa haeba u sa ikoetlisa ka nakoana, bua le ngaka ea hau pele u qala mokhoa o mocha oa boikoetliso.