Koetliso e itekanetseng ea ho chesa mafura

Litaba

• Mokhoa oa ho etsa koetliso ea lipakeng tsa HIIT
• Koetliso ea 1: Li-push-up tse nang le poleiti e leka-lekaneng
• Koetliso ea 2: Boima ba 'mele
• Koetliso ea 3: Triceps e nang le setulo
• Koetliso ea 4: Ho soka sekepe ka mekoallo
• Koetliso ea bohlano: boto e fetotsoeng

Boikoetliso bo botle ba ho chesa mafura ka metsotso e 30 feela ka letsatsi ke boikoetliso ba HIIT, kaha e kopanya boikoetliso bo matla bo ntlafatsang ts'ebetso ea mesifa, ka potlako e tlosa mafura a lehae le ho khothaletsa 'mele ka potlako le ka mokhoa o monate.

Mofuta ona oa koetliso o lokela ho tsebisoa hanyane ka hanyane, ka hona, o lokela ho aroloa ka mekhahlelo e meraro, mohato o bobebe, o bohareng le mohato o tsoetseng pele ho lumella maemo hore a ikamahanye butle butle, ho qoba likonteraka, ho otlolla le tendonitis, bakeng sa mohlala. Ka hona, ho bohlokoa hore u qale ka karolo e bobebe ebe u fetela mokhahlelong o latelang kamora khoeli e le 'ngoe.

Pele o qala karolo efe kapa efe ea koetliso ea HIIT, ho kgothaletswa ho etsa bonyane metsotso e 5 ea ho matha kapa ho tsamaea ho lokisa pelo, mesifa le manonyeletso a hau hantle bakeng sa boikoetliso.

Haeba o tlo qala koetliso, bona karolo e bobebe pele ho: Koetliso e bobebe ea ho chesa mafura.

Mokhoa oa ho etsa koetliso ea lipakeng tsa HIIT

Karolo ea lipakeng ea koetliso ea HIIT e lokela ho qala khoeli e le 'ngoe kamora ho qala koetliso e bobebe kapa ha o se o ntse o itokisitse' meleng mme o lokela ho etsoa makhetlo a mane ka beke, o lumelle bonyane letsatsi le le leng la phomolo lipakeng tsa letsatsi ka leng la thupelo.

Kahoo, ka letsatsi le leng le le leng la thupelo ho kgothaletswa ho etsa lihlopha tse 5 tsa tse 12 ho isa ho tse 15 tsa boikoetliso bo bong le bo bong, ho phomola metsotsoana e ka bang 90 lipakeng tsa sete ka seng le nako e tlase e ka bang teng lipakeng tsa boikoetliso.

Koetliso ea 1: Li-push-up tse nang le poleiti e leka-lekaneng

Lebala la ho leka-lekana ke boikoetliso bo matla bo hlahisang matla a mesifa a matsoho, sefuba le mpa ka nako e khuts'oane, haholoholo ho theola mesifa ea oblique. Ho etsa mofuta ona oa ponahalo o tlameha ho:

1. Beha poleiti ea tekano tlasa sefuba sa hao 'me u robale fatše ka mpeng;
2. Tšoara mahlakore a poleiti ho boloka matsoho a hao a le bophara ba mahetla.
3. Phahamisa mpa ea hao fatše 'me u boloke' mele oa hao o otlolohile, o tšehetsa boima ba hao mangoleng le matsohong;
4. Phutha matsoho ho fihlela o ama sefuba pela boto mme o nyolohe, o sututsa fatše ka matla a matsoho a hau.

Nakong ea boikoetliso bona ho bohlokoa ho thibela letheka ho ba ka tlasa moeli oa 'mele ho qoba likotsi tsa mokokotlo, mme ho bohlokoa ho boloka ba ka mpeng ba tšoeroe hantle nakong eohle ea boikoetliso.

Ntle le moo, haeba ho sa khonehe ho sebelisa poleiti e leka-lekaneng, boikoetliso bo ka fetoloa, ba etsa ho kheloha ntle le poleiti fatše, empa ba tsamaisa 'mele ka letsohong le letona, ebe ba le bohareng mme, qetellong, ka lehlakoreng le letšehali letsoho.

Koetliso ea 2: Boima ba 'mele

Squat se nang le boima ke boikoetliso bo felletseng haholo ba ho eketsa boima ba mesifa maotong, mofeng, mpeng, lumbar le letheka. Ho etsa squat ka nepo o tlameha ho:

1. Boloka maoto a hao a le bophara ba mahetla 'me u tšoare boima ka matsoho;
2. Koba maoto 'me u khutlise letheka, ho fihlela u e-na le leqhubu la likhato tse 90 ka mangole, ebe u nyoloha.

Ho robala ka boima ho ka etsoa ka ho ts'oara botlolo ea metsi matsohong a hau. Ka tsela ena, ho a khonahala ho eketsa matla a boikoetliso ho latela bongata ba metsi a ka botlolong.

Koetliso ea 3: Triceps e nang le setulo

Boikoetliso ba triceps bo nang le setulo ke boikoetliso bo matla haholo bo ka ntlafatsang, ka nako e khuts'oane, mesifa eohle ea matsoho. Boikoetliso bona bo lokela ho etsoa ka tsela e latelang:

1. Lula fatše ka pel'a setulo se se nang mabili;
2. Khutlisa matsoho 'me u tšoare setulo se ka pele ka matsoho;
3. Sutumelletsa matsoho a hao ka thata 'me u hulele' mele oa hao holimo, u phahamise mofeng fatše;
4. Phahamisa mofeng ho fihlela matsoho a atolositsoe ka botlalo ebe o theoha ntle le ho ama mofatso fatše.

Haeba ho sa khonehe ho sebelisa setulo ho etsa boikoetliso bona, likhetho tse ling li kenyelletsa ho sebelisa tafole, setuloana, sofa kapa bethe, mohlala.

Koetliso ea 4: Ho soka sekepe ka mekoallo

Ho soka sekepe sa Barbell ke mofuta oa boikoetliso boo, ha bo etsoa ka nepo, bo thusang ho nts'etsapele lihlopha tse fapaneng tsa mesifa, ho tloha mokokotlong ho isa matsohong le mpeng. Ho etsa boikoetliso bona o tlameha ho:

1. Ema, koba maoto a hau hanyane 'me u its'etle' mele pele, ntle le ho koba mokokotlo oa hau;
2. Tšoara tšepe, ka boima ba 'mele kapa ntle le eona, ka matsoho a otlolohile;
3. Tšoaea bareng ho ea sefubeng ho fihlela u e-na le sekhutlo sa 90º ka litsoeng ebe u otlolla matsoho hape.

Ho etsa boikoetliso bona ho bohlokoa haholo hore o lule o otlile mokokotlo oa hau ka kotloloho ho qoba likotsi tsa mokokotlo, ka hona, mpa e tlameha ho ts'oaroa ka thata nakong eohle ea boikoetliso.

Ntle le moo, haeba ho sa khonehe ho sebelisa bareng e nang le litekanyo, mokhoa o mong o motle ke ho ts'oara molamu oa lefielo ebe o kenya bakete ntlheng e ngoe le e ngoe, mohlala.

Koetliso ea bohlano: boto e fetotsoeng

Boikoetliso bo fetotsoeng ba mpa ke tsela e ntle haholo ea ho holisa mesifa eohle e ka mpeng ntle le ho senya mokokotlo kapa boemo. Ho etsa boikoetliso bona ka nepo o tlameha ho:

• Robala fatše ka mpa 'me u phahamise' mele oa hao, u tšehetsa boima ba hau matsohong le menoaneng ea hau;
• Boloka 'mele oa hao o otlolohile' me o tšoana hantle le fatše, mahlo a hao a tsepamisitsoe fatše;
• Koba leoto le le leng ka nako 'me u le hule haufi le setsoe, ntle le ho fetola boemo ba' mele.

Ho etsa mofuta ofe kapa ofe oa lepolanka la mpeng ho kgothaletswa ho boloka mesifa ea mpa e tiisitsoe ka thata nakong eohle ea boikoetliso, ho thibela letheka ho ba ka tlasa mohala oa 'mele, ho senya mokokotlo.

Bona hore na o hloka ho ja eng, nakong ea thupelo le kamora 'ona ho khona ho chesa mafura le ho eketsa boima ba mesifa video le setsebi sa phepo e nepahetseng Tatiana Zanin:

Kamora ho qeta karolo ena ea koetliso ea HIIT ea ho chesa mafura, qala karolo e latelang ho:

• Koetliso e tsoetseng pele ea ho chesa mafura