Ho ikoetlisa ho chesa mafura
Litaba
Ho matha ke mofuta o sebetsang hantle oa boikoetliso ba 'mele bakeng sa ho theola boima ba' mele le ho ntlafatsa boikoetliso, haholo ha bo etsoa ka matla a holimo, ho otla ha pelo. Fumana hore na melemo ea ho ikoetlisa ke eng.
Koetliso ea ho matha e ka lebisang ho cheleng ha mafura mme, ka hona, ho theola boima ba 'mele ho ka lebisa ho tahlehelo ea 1 ho 2 kg ka beke, hobane e kenella nakong ea matla a phahameng ka ts'ebetso e khutsitseng, e potlakisang metabolism mme, ka hona, e eketsa tšebeliso ea matla . Leha ho le joalo, liphetho li ka fapana ho ea ka motho, hobane ho latela boits'oaro ba motho ka mong, ntle le taba ea hore boima ba 'mele bo boholo ha ho na le liponto tse ngata tse lokelang ho theoloa ho feta boima bo loketseng. Sheba malebela a ho theola boima ba 'mele le ho theola mpa.
Koetliso e ka etsoa joang
Koetliso ea ho matha ho theola mafura e etsoa libekeng tse 4, ka boiteko bo tsoelang pele le ka matsatsi a mang (mohlala, Labobeli, Labone le Moqebelo), e le hore mosifa o ka phomola le ho thibela tahlehelo ea mesifa. Pele le kamora ho ikoetlisa ho bohlokoa ho ikoetlisa ho lokisa 'mele le ho qoba likotsi, joalo ka likonteraka kapa tendonitis, ka mohlala. Mona ke mokhoa oa ho ikoetlisa ka maoto.
Koetliso ea ho matha ho chesa mafura e na le:
| Ea boraro | Ea bohlano | Moqebelo | |
| Beke ea 1 | 10 mets tsamaea + 20 mets ho tsamaea ka potlako | 10 mets tsamaea ka maoto Fetoha lipakeng tsa 3 min walk + 1 min trot (makhetlo a 6) | 10 mets tsamaea ka maoto Fetoha lipakeng tsa 3 min walk + 2 min trot (makhetlo a 5) |
Beke ea 2 | 15 mets tsamaea + 10 min trot + 5 min walk | 5 mets tsamaea Fetoha pakeng tsa 2 min ea khanya e tsamaeang + 1 min ea ho tsamaea (makhetlo a 8) | 10 mets tsamaea ka maoto Fetoha lipakeng tsa 5 min trot + 2 min walk (makhetlo a 5) |
Beke ea 3 | 5 min khanya e mathang Fetoha lipakeng tsa 5 min light jog + 1 min walk (makhetlo a 5) | 10 min khanya e mathang Fetoha lipakeng tsa 3 min ea ho matha ka ho lekana + 1 min ea ho tsamaea (makhetlo a 8) | Metsotso e 5 tsamaea + metsotso e 20 ho matha ha bobebe |
Beke ea 4 | Metsotso e 5 e tsamaea + 25 min khanya | Metsotso e 5 u tsamaea Fetoha pakeng tsa 1 min ea ho matha ka matla + 2 min ea ho matha ka mokhoa o itekanetseng (makhetlo a 5) 15 min trot | Ho tsamaea ka mets e 10 + metsotso e 30 ho matha ka mokhoa o itekanetseng |
Ntle le ho koetlisa ho lahleheloa ke mafura, koetliso e ka etsoa hape ho tsamaisa libaka tse itseng kapa ho fokotsa nako, mohlala. Fumana hore na koetliso e etsoa joang ho tsamaisa lik'hilomithara tse 5 le 10 le hore na u ka tloha joang ho tloha ho 10 ho isa ho 15 km.
Seo u lokelang ho se etsa nakong ea peiso
Nakong ea peiso ho bohlokoa ho noa bonyane 500 ml ea metsi metsotso e meng le e meng e 30 ea koetliso ho nkela liminerale le metsi a lahlehileng mofufutso, ntle le ho ba bohlokoa ho thibela mesifa, e ka hlahang ka lebaka la ho felloa ke metsi 'meleng.
Ntle le moo, ho eketsa litholoana tsa koetliso, ho bohlokoa ho ja lijo tse fokotsang mmele tse tloaetseng ho kenyelletsa lijo tse nang le fiber e ngata le lik'hilojule tse tlase, ka hona, ha ea lokela ho ba le lijo tse nang le tsoekere kapa mafura a mangata. Ithute hore na lijo li etsoa joang bakeng sa hypertrophy le tahlehelo ea mafura.
Haeba nakong ea ho matha u utloa seo ho thoeng ke 'bohloko ba esele' kapa 'bohloko ba fag', ho bohlokoa ho tsepamisa maikutlo ho phefumoloha, ho fokotsa butle le ha bohloko bo felile, khutlisa lebelo la hau. Bona lisosa tsa mantlha tsa ho opeloa ke bohloko le seo o lokelang ho se etsa ho qoba e 'ngoe le e' ngoe le mokhoa oa ho boloka phefumoloho e nepahetseng ho: malebela a 5 ho ntlafatsa ts'ebetso ea hau ea ho matha.
Fumana hore na u ka ja eng pele, ka nako le kamora ho ikoetlisa ka video e latelang:
Lingoloa Tse Tsebileng
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