Lebaka Leo U Lokelang ho Etsa Teko ea Boikoetliso ba Mopresidente hape ho tloha ho Sehlopha sa 5

Litaba

• Tlhahlobo bakeng sa

Na u sa hopola matsatsi ao u neng u le sehlopheng sa boikoetliso ba 'mele ha u ne u qobelloa ho matha k'hilomithara le ho etsa li-pushups le li-sit-ups tse ngata kamoo ho ka khonehang? E ne e bitsoa Tlhahlobo ea Boikoetliso ba Mopresidente-'me lithupelo tse entseng hore li se ke tsa bonahala li le morao haholo: Boikoetliso ba 'mele le bo sebetsang ke tse ling tsa mekhoa e metle ea ho ikoetlisa ea 2015, ho ea ka phuputso ea morao tjena e tsoang ho American College of Sports Medicine. (Bala ho eketsehileng ka The 10 Biggest Fitness Trends ea 2015.) Seo se bolelang: ho khutlela "metheong" ea boikoetliso-mofuta oa boikoetliso boo u bo entseng thutong ea 'mele ea sekolo se mahareng.

'Me seo sea khatholla ha u nahana ka tse ling tsa mekhoa ea boikoetliso eo re e boneng e tla ka lehlohonolo! -Go. Ho feta moo, ho na le lebaka leo batho ba ntseng ba hlapanya ka mehato ena ea mantlha: Sengoli se etelletseng pele sa tlhahlobo ea American College of Sports Medicine Walter R. Thompson, Ph.D., o sa tsoa bolelloa. The Washington Post: "Mesebetsi eo e entseng Teko ea Mopresidente ea Boikoetliso (eo ke e hlotseng ha ke le ngoana) e lula e le motheo oa ho ikoetlisa ka katleho." Seo se ile sa etsa hore re nahane. Ke eng tekong eo kajeno-mme ke lintlha tsa mofuta ofe tse ka rona ba e leke joaloka batho ba baholo?

Re fumane. Fana ka lintlha tse ka tlase ho fumana hore na u lekane ho feta seithuti sa sehlopha sa bohlano. Khoasolla spreadsheet ho hatisa lintlha tsa hau le ho hlalosa hore na liphetho tsa hau li bolelang. Re tsebise hore na u etsa joang maikutlong a ka tlase kapa ho Twitter @Shape_Magazine. Mahlohonolo!

Cardio:

1-Mile Run

Sena se bonolo: Matha maele e le 'ngoe kapele kamoo u ka khonang.

PACER (Tsoelo-pele ea Aerobic Cardiovascular Endurance Run)

Tšoaea thupelo ea limithara tse 20 (kapa u ee pina) ka likhoune kapa choko. Matha ho fihlela qetellong - 'me u khutle - ka makhetlo a mangata kamoo u ka khonang. Litlhapi ke tsena: Motsotsong oa pele, u na le metsotsoana e 9 ho tsamaisa leqa le leng le le leng la limithara tse 20. Ebe o fumana halofo ea motsotsoana nako e tlase ho e etsa motsotso o mong le o mong kamora moo! Kahoo, ha u ntse u tsamaea, u tlameha ho matha kapele. Ha o hloleha, emisa.

Teko ea ho Tsamaea

Tsamaea k'hilomithara ka lebelo le tsitsitseng, le potlakileng. Ka mor'a moo, ngola palo ea lebelo la pelo ea hau ea metsotsoana e 60.

Matla:

Li-push up

Etsa ka hohle kamoo u ka khonang (ho theola ho fihlela likhama li kobehile ho likhato tse 90) ho fihlela foromo e robeha habeli. Mefuta ea khefu e kenyelletsa ho phomola (ho boloka lebelo le tsitsitseng-ho etsa pushup e le 'ngoe metsotsoana e meng le e meng e meraro), eseng ho theohela likhatong tse 90, ho khutlisa morao, kapa ho otlolla matsoho ka botlalo.

Li-curl-Ups

Tlatsa tse ngata kamoo ho ka khonehang, ho fihlela ho 75. Emisa haeba foromo ea hau e robeha habeli (khefutso ea liforomo e kenyelletsa hlooho e sa otleng 'mete pakeng tsa li-reps, lirethe tse tsoang 'meteng, kapa ho phomola pakeng tsa reps.)

Phahamisa kutu

Robala fatše ka sefahleho ka matsoho ka mahlakoreng 'me butle-butle u phahamise' mele o ka holimo fatše, ho fihlela lisenthimithara tse 12. E-ba le molekane ea sebelisang rula ho lekanya sebaka ho tloha mokatong ho isa seledung. Phomola, ebe o pheta hape hape 'me u sebelise nomoro e phahameng.

Ho phaella litekong tsena tse tharo, ho na le mekhoa e 'meli e ka sebelisoang ho pushup (ho hula-up, ho hula-up, le ho fanyeha letsoho le leketlileng), le liteko tse peli tsa boikhethelo (back-saver sit-and-reach le mahetla). otlolla). Haeba u rata liteko tsena, fumana tse ling mona.

Tlhahlobo bakeng sa