Koetliso ea ho tsamaea bakeng sa bakhachane
Litaba
- Melemo ea ho tsamaea nakong ea bokhachane
- Leano la ho tsamaea bakeng sa bakhachane
- Moralo oa ho tsamaea bakeng sa kotara ea pele
- Moralo oa kotara ea bobeli
- Moralo oa ho Tsamaea oa kotara ea boraro
Koetliso ena ea ho tsamaea ea bakhachane e ka lateloa ke baatlelete ba basali kapa ba lutseng, 'me maemong a mangata e ka etsoa nakong eohle ea bokhachane. Morerong ona, ho bohlokoa hore u tsamaee pakeng tsa metsotso e 15 le 40 ka letsatsi, makhetlo a ka bang 3 ho isa ho a 5 ka beke, empa ho bohlokoa ho ea ngakeng pele u qala maeto.
Ka kakaretso, mokhachane o lokela ho tsamaea hakhutšoaane le ka lebelo le lenyane, likhoeling tsa pele tsa bokhachane, ka lebaka la kotsi ea ho senyeheloa ke mpa mme, qetellong ea bokhachane, ka lebaka la bothata bo ka tlisoang ke bophahamo ba mpa mosadi.
Ho tsamaea ho boetse ho thusa bakhachane ho boloka boima ba bona bo loketseng. Kenya lintlha tsa hau bakeng sa tlhahlobo ea hau:
Melemo ea ho tsamaea nakong ea bokhachane
Ho tsamaea ke e 'ngoe ea boikoetliso bo botle ka ho fetisisa bakeng sa bakhachane, hobane:
- Ho thusa ho se apare haholo nakong ea bokhachane;
- Ha e imele manonyeletso a lengole le maqaqailana;
- E thibela ho ruruha ha maoto;
- E ntlafatsa botsitso hobane e matlafatsa mesifa, haholo letheka le maoto.
Ho tsamaea ho boetse ho thusa bakhachane ho boloka boima ba bona bo loketseng. Kenya lintlha tsa hau bakeng sa tlhahlobo ea hau:
Tlhokomeliso: Calculator ena ha e tšoanelehe bakeng sa bokhachane bo bongata.
Ho ikoetlisa khafetsa nakong ea bokhachane ho thusa ho pepa ka mokhoa o tloaelehileng. Sheba mehlala e meng ea boikoetliso ho: Boikoetliso ho tsamaisa pelehi e tloaelehileng.
Leano la ho tsamaea bakeng sa bakhachane
Koetliso ea ho tsamaea e ka etsoa kantle kapa treadmill mme boholo ba nako e tlameha ho etsoa nakong eohle ea bokhachane, ho fapanyetsana linako tsa ho tsamaea butle butle.
O tNako ea ho tsamaea e lokela ho fapana pakeng tsa metsotso e 15 ho isa ho e 40 mme e tlameha ho fetoloa ho ea khoeling ea bokhachane eo moimana a leng ka eona. Kahoo, moralo o tlameha ho hlompha:
- Lebelo le bobebe: mohato o lokela ho ba o liehang, o lumellanang le hoo e ka bang 4 km / h ho treadmill mme, o sebeletsa ho futhumatsa 'mele le ho lokisa mesifa le manonyeletso le ho thusa' mele ho fola kamora boiteko;
- Lebelo le itekanetseng: mohato oa moimana o ka fapana lipakeng tsa 5 le 6 km / h, ho lumella ho bua ka tlhaho ntle le ho hema.
Pele le kamora ho tsamaea, mokhachane a ka ikoetlisa, haholo bakeng sa maoto le letheka tse ka bontšitsoeng ke tichere ea boikoetliso. Bona mehlala e meng ho: Ho ikoetlisa ha u le moimana.
Moralo oa ho tsamaea bakeng sa kotara ea pele
Mothating ona, mokhachane o na le monyetla oa ho hlaseloa ke pelo le ho hlatsa, hape o na le kotsi e kholo ea ho senyeheloa ke mpa, e ka fokotsang takatso ea ho ikoetlisa. Ka hona, mosali o tlameha ho tsamaea, empa o tlameha ho boloka lebelo, a tsamaee makhetlo a 2 ho isa ho a 3 ka beke metsotso e 15 ho isa ho e 30, ka ho khetheha kantle, sebakeng se khutsitseng le se nang le khotso.
Moralo oa kotara ea bobeli
Ho trimester ea bobeli ea bokhachane, mokhachane o lokela ho eketsa nako ea ho tsamaea le palo ea makhetlo ao a tsamaeang ka beke, ho tloha makhetlo a 3 ho isa ho a mahlano. Ho latela moralo oa ho tsamaea oa bakhachane mothating ona oa bokhachane.
| Beke ea bokhachane | Koetliso | Lipontšo |
| Beke ea bo13 | 20 mets Mon | Labone | Labone | 5 min khanya + 10 min e leka-lekaneng + 5 min khanya |
| Beke ea bo14 | 20 mets Mon | Wed | Labone | Letsatsi | 5 min khanya + 10 min e leka-lekaneng + 5 min khanya |
| Beke ea 15 ho isa ho ea 16 | 20 mets Mon | Wed | Labone | Labone | Labobeli | 5 min khanya + 10 min e leka-lekaneng + 5 min khanya |
| La 17 ho isa ho la 18 beke | 25 mets Mon | Wed | Labone | Letsatsi | 5 min khanya + 15 min e leka-lekaneng + 5 min khanya |
| 19 ho isa ho la 20 beke | 30 mets Mon | Labobeli | Labobeli | Labone | Labobeli | 5 min khanya + 20 min e itekanetseng + 5 min khanya |
| La 21 ho isa ho la 22 beke | 35 mets Mon | Labobeli | Laboraro | Labone | | 5 min khanya + 25 min e leka-lekaneng + 5 min khanya |
| La 23 ho isa ho la 24 beke | 40 mets Mon | Labobeli | Labone | Labone | Labobeli | 5 min khanya + 30 min e leka-lekaneng + 5 min khanya |
Haeba moimana a thatafalloa ho latela leano lena, o lokela ho fokotsa metsotso e 5 ea thupelo beke le beke.
Moralo oa ho Tsamaea oa kotara ea boraro
Ka trimester ea boraro, moimana o lokela ho fokotsa nako ea ho tsamaea, kaha ke mothating ona moo bohloko ba mokokotlo bo eketsehang ka lebaka la ho holisa mpa, ho baka ho se utloise bohloko ho hoholo. Ka tsela ena, mokhachane a ka sebelisa moralo o latelang:
| Beke ea bokhachane | Koetliso | Lipontšo |
| Beke ea 25 ho isa ho ea 28 | 30 mets Mon | Labobeli | Laboraro | Sat | Letsatsi | 5 min khanya + 20 min e itekanetseng + 5 min khanya |
| La 29 ho isa ho la 32 beke | 25 mets Mon | Wed | Labone | Letsatsi | 5 min khanya + 15 min e leka-lekaneng + 5 min khanya |
| Beke ea 33 ho isa ho ea 35 | 20 mets Mon | Wed | Labone | Letsatsi | 5 min khanya + 10 min e leka-lekaneng + 5 min khanya |
| Beke ea 36 ho isa ho ea 37 | 15 mets tue | wed | thobalano | letsatsi | 3 min khanya + 9 min e leka-lekaneng + 3 min khanya |
| Beke ea 38 ho isa ho ea 40 | 15 mets tue | thu | lula | | 3 min khanya + 9 min e leka-lekaneng + 3 min khanya |
Bakeng sa ho boloka bokhachane bo phetseng hantle, mokhachane, ntle le ho tsamaea, o tlameha ho boloka phepo e nepahetseng. Shebella video bakeng sa likeletso.
Hape tseba mekhoa e meng eo mokhachane a ka e etsang:
- Ho ikoetlisa ka metsi bakeng sa bakhachane
Na bakhachane ba ka etsa koetliso ea boima?
E Ratoang Kajeno
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