Studio ea Shape: Koetliso ea Matla a Matsatsi a 2 bakeng sa Bophelo bo Bolelele

Litaba

• Boikoetliso ba Matla a Matsatsi a 2
• Letsatsi la 1 Koetliso ea Matla
• Letsatsi la 2 Matla a Boikoetliso
• Tlhahlobo bakeng sa

Ha Aaron Baggish, MD, motsamaisi oa Lenaneo la Ts'ebetso ea Pelo le Phekolo ea Sepetlele sa Massachusetts. Dr. Baggish o re: "E lekantsoe ke bophelo bo botle le mokoka oa methapo ea pelo, methapo, le litho tsohle tse fapaneng tse kopaneng ho re lumella ho ikoetlisa."

U etsa mokhoa oa ho ikoetlisa o lekolang mabokose ohle joang? Morero ke ona.

Mokhoa o mong oa ho ikemisetsa ho ba monyane linthong tsa tlhaho ke ka ho ntlafatsa VO2 max ea hao — boholo ba oksijene eo 'mele oa hau o ka e sebelisang ka motsotso - e tloaetseng ho lula e tsitsitse ho fihlela lilemo tse 35 kapa 40. "Ho thibela ho theoha ho eona,' mele o lokela ho e sutumelletsa haufi le ts'ebetso ea eona e phahameng, hangata hang kapa habeli ka beke," o re. Kahoo eketsa HIIT-sprintervals, li-circuits tse potlakileng-ho cardio ea hau ea beke le beke.

Joale, o hloka ho matlafatsa. Karolelano ea batho ba baholo e lahleheloa ke liphesente tse 3 ho isa ho tse 8 tsa mesifa ka lilemo tse leshome kamora lilemo tse 30, ho latela tlhaiso-leseling ea morao-rao. Litaba tse monate ke hore koetliso ea matla e ka khutlisetsa tahlehelo eo boemong bofe kapa bofe. Phuputso e tsebahalang e tsoang Univesithing ea Tufts e bontšitse hore basali ba lilemong tsa bo-50 le 60 ba etsang boikoetliso bo matla ba 'mele habeli ka beke ba atlehile ho etsa' mele ea bona e le lilemo tse 15 ho isa ho tse 20 selemong se le seng, e eketsa mesifa ka liponto tse ka bang tharo le ho bontša phaello ea matla ea 35 ho isa ho 76 lekholong. Papali ea hau e ntle ka ho fetisisa ke ho ea pele ho mothinya. (Ena ke e 'ngoe ea melemo e mengata e meholo ea koetliso ea matla.)

Roger Fielding, Ph.D., rasaense ea etelletseng pele ho Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, o re: "Boitsebiso bo bong bo bontša hore matla a phahameng a mesifa bophelong ba pele ke matla a matla a ho boloka matla a bolokiloeng hamorao bophelong." O re, eseng hoo feela, empa liphuputsong tse ngata tse amanang le basali ba banyane le koetliso ea boits'oaro, "ntlafatso ea mesifa e batla e le kholo ho feta basali ba baholo."

Tloaelo ea hau e phethahetseng ea matla e teng mona: Anthony Crouchelli, mokoetlisi oa matla le maemo ho Performix House, New York, ho bokella boikoetliso ba matsatsi a mabeli ba ho ikoetlisa ho sebetsa mesifa eohle ea hau e meholo.

Crouchelli o re: "Boikoetliso bona bo likoloha metsamaong e mehlano ea mantlha: squat, hinge, sututsa, hula, le botsitso ba mantlha." (Ka mohlala, ho sisinyeha ha hinge ho akarelletsa ho etsa borokho ba letheka fatše.) Tsena li tla fa 'mele oa hao motheo o tiileng, o tšepisa.

Boikoetliso ba Matla a Matsatsi a 2

Kamoo e sebetsang kateng: Crouchelli e fana ka ho ikoetlisa ka matla a fapaneng a mabeli mona. Etsa ka bobeli beke le beke (ka matsatsi a arohaneng) ho haha ​​​​matla a tšoarellang.

O tla hloka: Sebaka se lekaneng sa ho etsa lepolanka le litekanyo tsa letsoho tsa mofuta o itseng—li-dumbell, libotlolo tsa metsi, makotikoti a sopho, kapa lintho tse ling tsa ntlo.

Letsatsi la 1 Koetliso ea Matla

Sehlopha sa Goblet

A. Qala ho ema ka maoto a pharaletse hanyane ho feta bophara ba letheka, o tšoere boima pakeng tsa matsoho ka pela sefuba.

B. Ikokotletse lethekeng ho italatsa fatše, u emise ha lirope li lekana le lefatše.

C. Tobetsa bohareng ba leoto ho khutlela ho qala, u petelletsa li-glutes holimo.

Etsa lihlopha tse 3 tsa makhetlo a 8, u phomole metsotsoana e 60 pakeng tsa lihlopha.

Sekhomaretsi sa Sekhomaretsi

A. Robala sefahleho le maoto a bataletse fatše, mangole a supile nqa siling, ka boima ba 'mele bo phomotse ka letheka.

B. Tobetsa maotong ho phahamisa letheka ho ea siling, ho pepeta glutes le ho etsa mola o otlolohileng ho tloha mahetleng ho ea mangoleng.

C. Matheka a tlase fatše ho khutlela ho qala.

Etsa lihlopha tse 3 tsa li-reps tse 8, u phomole metsotsoana e 90 pakeng tsa lihlopha.

Tobetsa ea lehetla le le leng

A. Qala ho ema ka maoto a sephara hanyane ho feta ka bophara ba noka, boima letsohong le letona bo qhekelletse bophahamong ba mahetla.

B. Khumama mangole hinge le hinge thekeng ho kena kotareng ea squat, ebe hang-hang penya glutes ho ema, o hatella boima ba hlooho.

C. Butle-butle theola boima ho mahetla ho khutlela ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 8, u phomole metsotsoana e 60 pakeng tsa lihlopha. Fetola mahlakore; pheta.

Sekokoanyana se Shoeleng

A. Robala u shebane fatše 'me mangole a eme holim'a letlapa 'me matsoho a phahamiselitse siling ka ho toba mahetleng, u tšoere boima letsohong le leng le le leng.

B. Ho boloka mokokotlo o kopantsoe le mokokotlo o tlase o hatelletse fatše, eketsa leoto le letona le serethe se tlase ho theola lisenthimithara tse le seng fatše. Ka nako e ts'oanang, theola letsoho le letšehali ho ea holimo feela fatše, bicep by tsebe.

C.Phahamisa leoto le letona le letsoho le letšehali ho khutlela morao ho qala, ebe o pheta ka letsoho le leng le fapaneng. Ke rep. Tsoela pele ho fapanyetsana.

Etsa lihlopha tse 3 tsa makhetlo a 10, u phomole metsotsoana e 60 pakeng tsa lihlopha.

Khutlisetsa Lunge ka Knee Drive

A. Qala ho ema ka maoto hammoho.

B. Etsa marulelo a morao, u khutlele morao ka leoto le letona ebe u theola ho fihlela mangole ka bobeli bakeng sa li-angles tsa 90-degree, lengole le letona le thella fatše.

C. Tobetsa leotong le letšehali ho ema, u khanna lengole le letona ho fihla bophahamong ba letheka.

Etsa lihlopha tse 3 tsa makhetlo a 10, u phomole metsotsoana e 60 pakeng tsa lihlopha. Fetola mahlakore; pheta.

Iso Squat Row

A. Ema ka maoto a bophara ba letheka, boima letsohong le leng le le leng ka pela lirope. Itlama lethekeng ka mangole o kobehile butle ho fihlela mmele o le likhato tse ka bang 45 ka litekanyo tse leketlileng ka tlasa mahetla ho qala.

B. O tšoere boemo bona, o soka boima ho fihlela likhopo, o boloka setsoe kahare le ka morao.

C. Theola boima ba 'mele ho khutlela ho qala.

Etsa lihlopha tse 3 tsa li-reps tse 8, u phomole metsotsoana e 90 pakeng tsa lihlopha.

Letsatsi la 2 Matla a Boikoetliso

Sumo Squat

A. Qala ho ema ka maoto a pharaletseng ho feta bophara ba letheka, menoana e supiloe ka likhato tse ka bang 45, e tšoere boima letsohong le leng le le leng le kentsoeng ka pele ho mahetla.

B. Ho boloka mangole a hatisoa, ho ithekela lethekeng le ho khumama mangole ho theohela ka sumo squat ho fihlela lirope li lekana le fatše.

C. Tobetsa bohareng ba leoto ho ema le ho khutlela ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 8, u phomole metsotsoana e 60 pakeng tsa lihlopha.

Khotsong

A. Qala ho ema ka maoto ka bophara ba letheka, o tšoere boima ka morao hloohong mokokotlong o kaholimo.

B. Mangole a kobehileng hamonate, a ikamahanya le letheka ka mokokotlo o bataletseng, letheka le hlabang mokokotlong le ho theola 'mele ho fihlela e batla e lekana le fatše.

C. Squeeze glutes ho phahamisa 'mele morao ebe o khutlela ho qala, ho boloka o bataletse, o kentse letsoho, le mahetla morao le tlase.

Etsa lihlopha tse 3 tsa li-reps tse 8, u phomole metsotsoana e 90 pakeng tsa lihlopha.

Tobetsa Sefubeng ho Fetola

A. Qala ho robala o shebile fatše le maoto a bataletse fatše mme mangole a supa siling. Tšoara boima letsohong le leng le le leng holim'a sefuba, liatla li shebane le maoto.

B. Tobetsa litekanyo tse kaholimo ho sefuba e le hore matsoho a koalehe ka holim'a mahetla, a shebise liatla ho shebana ka holimo.

C. Boima bo tlase morao tp sefubeng bophahamo, ho potoloha liatla ho tobana le maoto ho khutlela ho qala.

Etsa lihlopha tse 3 tsa li-reps tse 8, u phomole metsotsoana e 90 pakeng tsa lihlopha.

Mokha o le mong oa letsoho

A. Qala sebakeng sa lunge ka leoto le letona pele, letsoho le letona lehetleng le letona, 'me leoto le letšehali le lelele morao, le otlolohile empa le sa notleloa. Tšoara boima ka letsohong le letšehali ka tlas'a lehetla le letšehali, letsoho le shebile ka hare, 'mele o leketlile ka pele ka likhato tse 45.

B. Ho boloka lehetla morao le tlase, kopanya mesifa e ka holimo ea mokokotlo ho soka letsoho le letšehali ho ea likhopong tse letšehali, ho boloka setsoe se tiile.

C. Theola boima morao ho qala.

Etsa lihlopha tse 3 tsa li-reps tse 8, u phomole metsotsoana e 90 pakeng tsa lihlopha. Fetola mahlakore; pheta.

Ho khumama ka mangole DB Woodchopper

A. Qala halofo ea ho khumama ka leoto le letšehali pele, lengole le letona fatše. Tšoara boima bo otlolohileng lipakeng tsa matsoho ka bobeli ka pele ho letheka.

B. Ho boloka core e tšoarehile, potoloha torso ka ho le letšehali 'me u phahamise boima holimo le ka ho le letšehali.

C. Theola boima ba 'mele ho ea kantle ho letheka le letona.

Etsa lihlopha tse 3 tsa makhetlo a 10, u phomole metsotsoana e 60 pakeng tsa lihlopha. Fetola mahlakore; pheta.

Frogger ho ea Squat Jump

A. Qala ho ema ka maoto ka bophara ba noka.

B. Koba mangoleng ho beha matsoho fatše ka pel'a maoto. Khutlela maoto sebakeng se phahameng sa mapolanka.

C. Hang-hang tlola maoto ka ntle ho matsoho ho lula ka har'a squat, ema, 'me u tlole.

D. Theola butle butle butle kahara squat ho beha matsoho fatše ho emisa rep.

Etsa lihlopha tse 3 tsa reps tse 10, u phomole metsotsoana e 60 pakeng tsa lihlopha

Tlhahlobo bakeng sa