Mekhoa ea ho ikoetlisa bakeng sa banna: Tataiso ea hoqetela

Litaba

• Tloaelo ea ho ikoetlisa lapeng
• Letsatsi la 1: maoto, mahetla le abs
• Letsatsi la bobeli: sefuba le mokokotlo
• Letsatsi la 3: matsoho le abs
• Tloaelo ea ho qala ea ho ikoetlisa
• Letsatsi la 1: 'mele o felletseng
• Letsatsi la bobeli: 'mele o felletseng
• Letsatsi la 3: 'mele o felletseng
• Tloaelo e bohareng ea boikoetliso
• Letsatsi la 1: 'mele o kaholimo
• Letsatsi la bobeli: 'mele o tlase
• Letsatsi la 3: 'mele o kaholimo
• Letsatsi la 4: 'mele o tlase
• Mokhoa o tsoetseng pele oa ho ikoetlisa
• Hula A.
• Sututsa A
• Maoto A
• Hula B
• Sututsa B
• Maoto B
• Ho nahaneloa batho ba phahamisang lilemo tse fetang 40
• U se ke ua lebala phepo e nepahetseng
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ha ho tluoa ho fihleleng 'mele oa hau o motlehali, ho hlokahala lenaneo le nepahetseng la koetliso ea matla.

Hore na o batla ho fetola 'mele oa hau kapa o raha thupelo ea hau holimo feela, ho bohlokoa ho eketsa molumo oa koetliso (ka mokhoa oa reps, sets, le boima ba' mele) ho matlafatsa kholo e ncha ea mesifa ha o ntse o tsoela pele.

Ka kakaretso, ba qalang ba bangata ba 'nile ba phahamisa nako e ka tlase ho selemo, baemeli ba bonyane selemo se le seng, le ba koetlisitsoeng ba tsoetseng pele bonyane lilemo tse 2. Hopola hore boikoetliso bo tsoetseng pele ha boa lokela ho lekoa ntle le haeba o na le boiphihlelo bo nepahetseng ba koetliso.

Sengoliloeng sena se lekola mefuta e 'maloa ea boikoetliso ba boleng bo holimo bakeng sa banna ba maemo ohle a boiphihlelo ho eketsa leruo la mesifa le matla ha ba ntse ba netefatsa ho fola ka ho lekana.

Tloaelo ea ho ikoetlisa lapeng

Hore na o setsebi se nang le boiphihlelo kapa o mocha ho ikoetlisetsa matla, ho ikoetlisa lapeng ke khetho e ntle haholo ha o sa khone ho ea ikoetlisong kapa o hloka phetoho ea lebelo.

Mosebetsi oa lapeng o ka tlase o hloka lisebelisoa tse lekanyelitsoeng. Ho feta moo, metsamao e meng e ka nkeloa sebaka ke boitlhakiso ba mmele o sebelisang boima ba 'mele oa hau joalo ka khanyetso.

Boikoetliso bona bo ka sebetsa joalo ka tloaelo ea ba qalang beke kapa baesekele ho fana ka linako tse 'maloa ka beke bakeng sa barupeli ba tsoetseng pele.

Haeba sepheo sa hau ke ho theola boima ba 'mele, o ka eketsa mofuta oa cardio, joalo ka ho matha kapa ho palama baesekele, lipakeng tsa linako.

Lisebelisoa li hlokahala: benche e boima bo bataletseng, li-dumbbell tse loketseng ho fetoloa ho latela boemo ba hau ba boiphihlelo

Haeba u sa tsoa qala u kanna ua batla ho fumana boeletsi ba litsebi lebenkeleng le ikhethang ho khetha lisebelisoa tse nepahetseng, empa haeba u tseba seo u se batlang, u ka reka li-dumbbells tse fetolehang inthaneteng.

Linako tsa phomolo: Metsotsoana e 60-90

Pushups (ho tloha "Letsatsi la 2: sefuba le morao" ho ikoetlisa ka tlase)

Letsatsi la 1: maoto, mahetla le abs

• Maoto: li-squats tsa dumbbell - lihlopha tse 3 tsa reps tse 6-8
• Mahetla: mochini oa khatiso o emeng ka mahetla - lihlopha tse 3 tsa reps tse 6-8
• Maoto: dumbbell lunge - lihlopha tse 2 tsa li-reps tse 8-10 ka leoto
• Mahetla: mela e otlolohileng ea dumbbell - lihlopha tse 2 tsa reps 8-10
• Likhoele: Romania dumbbell deadlift - lihlopha tse peli tsa li-reps tse 6-8
• Mahetla: lateral e hlahisa - lihlopha tse 3 tsa reps 8-10
• Manamane: namane e lutseng e phahamisa - lihlopha tse 4 tsa reps 10-12
• Abs: crunches le maoto a phahame - lihlopha tse 3 tsa li-reps tse 10-12

Letsatsi la bobeli: sefuba le mokokotlo

• Sefubeng: mochine oa khatiso oa benche ea dumbbell kapa mochini oa khatiso oa fatše - lihlopha tse 3 tsa reps tse 6-8
• Ka morao: dumbbell e khumame ka mela - lihlopha tse 3 tsa li-reps tse 6-8
• Sefubeng: fofa ea dumbbell - lihlopha tse 3 tsa reps 8-10
• Ka morao: letsoho le le leng la dumbbell mela - lihlopha tse 3 tsa li-reps tse 6-8
• Sefubeng: pushups - lihlopha tse 3 tsa li-reps tse 10-12
• Morao / sefubeng: li-pullover tsa dumbbell - lihlopha tse 3 tsa reps 10-12

Letsatsi la 3: matsoho le abs

• Li-biceps: li-bicep curls tse fapaneng - li-3 tsa li-reps tsa 8-10 ka letsoho
• Litekanyo: holim'a tricep extensions - li-3 tsa li-reps tsa 8-10
• Li-biceps: lutse li-curls tsa dumbbell - lihlopha tse 2 tsa li-reps tse 10-12 ka letsoho
• Litekanyo: ho kenya benche - lihlopha tse 2 tsa makhetlo a 10-12
• Li-biceps: li-curls tsa mahloriso - lihlopha tse 3 tsa li-reps tse 10-12
• Litekanyo: litla-morao tsa dumbbell - li-3 tsa li-reps tsa 8-10 ka letsoho
• Abs: mapolanka - lihlopha tse 3 tsa metsotsoana e 30

Mokhoa ona oa ho ikoetlisa lapeng o kenyelletsa boitlhakiso bohle boo o bo hlokang ho etsa phaello e kholo ea mesifa le matla ka lisebelisoa tse fokolang.

Tloaelo ea ho qala ea ho ikoetlisa

Lateral e phahamisa (ho tloha "Letsatsi la 1: 'mele o felletseng" boithapollo bo ka tlase)

Ho qala boikoetlisong ho ka bonahala ho tšosa, empa ka tataiso e nepahetseng ts'ebetso e ba bonolo ho fihlella - ebile e matlafatsa.

Ha u sa tsoa qala, u ka hatela pele ka potlako hobane boikoetliso bofe kapa bofe bo khothaletsa phaello ea mesifa le matla. Leha ho le joalo, ke habohlokoa ho qoba ho itšepa ho tlōla, ho ka lebisang likotsing kapa ho fokotsa ts'ebetso.

Mokhoa ona oa ho ikoetlisa o na le uena matsatsi a mararo ka beke (joalo ka Mantaha, Laboraro le Labohlano), ka linako tse felletseng tsa 'mele. Sena se o nolofalletsa ho tloaela mekhoa e mecha, ho tsepamisa mohopolo sebopeho se nepahetseng, le ho ipha nako ea ho fola.

O ka eketsa reps mme o beha ha ho hlokahala ha o ntse o tsoela pele.

Karolo ea ba qalang e lokela ho lula ha feela o ntse o tsoela pele ho ntlafatsa. Batho ba bang ba ka sehlaba ka likhoeli tse ka bang 6, athe ba bang ba kanna ba tsoela pele ho bona sephetho nako e fetang selemo.

Lisebelisoa li hlokahala: boikoetliso bo nang le thepa e felletseng

Linako tsa phomolo: Metsotsoana e 90-180 ea motsamao o moholo, metsotsoana e 60-90 bakeng sa lisebelisoa

Matla: Khetha boima bo u lumellang ho qeta li-reps tse behiloeng ha u ntse u siea li-reps tse peli tse tiileng ka tankeng.

Letsatsi la 1: 'mele o felletseng

• Maoto: barbell back squats - lihlopha tse 5 tsa reps tse 5
• Sefubeng: bataletseng barbell bencheng tobetsa - 5 sete ya 5 reps
• Ka morao: Lutse lithapo tsa mohala - lihlopha tse 4 tsa reps tse 6-8
• Mahetla: lutse mochini oa khatiso oa mahetla - lihlopha tse 4 tsa reps tse 6-8
• Litekanyo: cable rope tricep pushdowns - li-3 tsa li-reps tsa 8-10
• Mahetla: lateral e phahamisa - lihlopha tse 3 tsa reps 10-12
• Manamane: namane e lutseng e phahamisa - lihlopha tse 3 tsa li-reps tse 10-12
• Abs: mapolanka - lihlopha tse 3 tsa metsotsoana e 30

Letsatsi la bobeli: 'mele o felletseng

• Morao / marapo: barbell kapa leraba bareng ho bolaoa - lihlopha tse 5 tsa reps tse 5
• Ka morao: li-pullups kapa lat pulldown - lihlopha tse 4 tsa li-reps tse 6-8
• Sefubeng: barbell kapa dumbbell e sekametse mochini oa khatiso - lihlopha tse 4 tsa reps tse 6-8
• Mahetla: mochini oa khatiso oa mahetla - lihlopha tse 4 tsa reps tse 6-8
• Li-biceps: li-curls tsa barbell kapa dumbbell bicep - li-3 tsa li-reps tsa 8-10
• Mahetla: fofa mochini o fofang - lihlopha tse 3 tsa reps 10-12
• Manamane: namane e emeng e phahama - lihlopha tse 3 tsa li-reps tse 10-12

Letsatsi la 3: 'mele o felletseng

• Maoto: mochini oa maoto - lihlopha tse 5 tsa reps tse 5
• Ka morao: Melao ea T-bar - lihlopha tse 3 tsa reps tse 6-8
• Sefubeng: mochini kapa sefubeng sefubeng se fofa - lihlopha tse 3 tsa reps tse 6-8
• Mahetla: letsoho le le leng la khatiso ea mahetla - lihlopha tse 3 tsa reps tse 6-8
• Litekanyetso: dumbbell kapa li-extric tricep extensions - li-3 sets tsa li-reps tsa 8-10
• Mahetla: cable kapa dumbbell ka pele e phahamisa - lihlopha tse 3 tsa li-reps tse 10-12
• Manamane: namane e lutseng e phahamisa - lihlopha tse 3 tsa li-reps tse 10-12
• Abs: fokotseha li-crunches - lihlopha tse 3 tsa li-reps tse 10-12

Lenaneo lena la ba qalang la matsatsi a 3 le fana ka tšusumetso ea mmele o felletseng eo o e hlokang ho fumana mesifa ha o ntse o lumella ho hlaphoheloa ho lekaneng lipakeng tsa linako.

Tloaelo e bohareng ea boikoetliso

Tobetsa ea holimo (ho tloha "Letsatsi la 3: 'mele o holimo" ho ikoetlisa ka tlase)

Kamora ho sebetsa ka thata jiming likhoeli tse 'maloa, ke nako ea ho eketsa boikoetliso ba hau ho boloka phaello ea hau e tla.

Hona joale, o lokela ho ba le mokhoa o motle oa boikoetliso mme o tsebe ho sebetsana le boima bo eketsehileng bareng.

Lenaneo lena la matsatsi a mane ka beke le beke le eketsa ts'ebetso hape le ho beha ho matlafatsa kholo e ncha ea mesifa. Ha li se li le bonolo haholo, butle butle o ka eketsa boima ba 'mele kapa li-reps / sets tse ling.

Haeba u entse hantle, u ka latela tloaelo ena lilemo tse 'maloa ho fihlela u fihla boemong bo holimo. Ho ka ba molemo ho fetola boikoetliso ba hau ka linako tse ling ho ipoloka u tšoarehile le ho thibela ho tepella.

Hopola hore ho hlonama ha se sesupo sa kholo ea mesifa. Kaha joale u na le boiphihlelo ba koetliso, u kanna oa se ke oa utloa bohloko kamora ho ikoetlisa.

Lisebelisoa li hlokahala: boikoetliso bo nang le thepa e felletseng

Linako tsa phomolo: Metsotsoana e 90-180 ea motsamao o moholo, metsotsoana e 60-90 bakeng sa lisebelisoa

Matla: Khetha boima bo u lumellang ho qeta li-reps tse behiloeng ha u ntse u siea li-reps tse peli tse tiileng ka tankeng. Ho eketsa matla, ea ho meeli ea hau sethaleng sa ho qetela.

Letsatsi la 1: 'mele o kaholimo

• Sefubeng: bataletseng barbell bencheng tobetsa - 4 disete ea 6-8 reps
• Ka morao: koba holim'a mela e metenya - lihlopha tse 3 tsa reps tse 6-8
• Mahetla: lutse mochini oa khatiso oa dumbbell - lihlopha tse 3 tsa reps 8-10
• Sefubeng / triceps: ina - lihlopha tse 3 tsa reps 8-10
• Ka morao: li-pullups kapa lat pulldown - lihlopha tse 3 tsa li-reps tse 8-10
• Litekanyo / sefuba: leshano dumbbell tricep e atolositsoeng - lihlopha tse 3 tsa 10-12 reps
• Li-biceps: sekamisetsa li-curls tsa dumbbell - li-3 sets tsa li-reps tse 10-12

Letsatsi la bobeli: 'mele o tlase

• Maoto: barbell back squats - lihlopha tse 4 tsa reps tse 6-8
• Maoto: mochini oa maoto - lihlopha tse 3 tsa reps 8-10
• Quadriceps: litulo tse lutseng ka maoto - lihlopha tse 3 tsa reps 10-12
• Quadriceps: li-dumbbell kapa li-barbell tse tsamaeang le mapheo - lihlopha tse 3 tsa li-reps tse 10-12 (ha ho livideo)
• Manamane: Tobetsa namane khatisong ea leoto - lihlopha tse 4 tsa reps tse 12-15
• Abs: fokotseha li-crunches - lihlopha tse 4 tsa li-reps tse 12-15

Letsatsi la 3: 'mele o kaholimo

• Mahetla: mochini oa khatiso - lihlopha tse 4 tsa reps tse 6-8
• Sefubeng: sekamisetsa khatiso ea benche ea dumbbell - lihlopha tse 3 tsa reps 8-10
• Ka morao: mela e le 'ngoe ea mohala oa letsoho - lihlopha tse 3 tsa li-reps tse 10-12
• Mahetla: cable lateral e phahamisa - lihlopha tse 3 tsa li-reps tse 10-12
• Likarolo / maraba a ka morao: ho hula sefahleho - lihlopha tse 3 tsa li-reps tse 10-12
• Maraba: li-shrumbs tsa dumbbell - lihlopha tse 3 tsa reps 10-12
• Litekanyo: lutse ka holim'a tricep extensions - li-3 sets tsa li-reps tse 10-12
• Li-biceps: mohoeletsi oa mochini oa mochini - li-3 sets'oalo sa 12-15

Letsatsi la 4: 'mele o tlase

• Morao / marapo: barbell deadlift - lihlopha tse 4 tsa reps tse 6
• Litlotla: li-barbell tsa letheka - li-3 tsa li-reps tsa 8-10
• Likhoele: Ho bolaoa ha li-dumbbell tsa Romania - lihlopha tse 3 tsa reps 10-12
• Likhoele: li-curls tsa maoto a leshano - lihlopha tse 3 tsa makhetlo a 10-12
• Manamane: namane e lutseng e phahamisa - lihlopha tse 4 tsa reps tse 12-15
• Abs: leoto le phahamisa setulong sa Roma - lihlopha tse 4 tsa reps tse 12-15

Lenaneo lena la matsatsi a mane le mahareng le eketsa li-set le li-reps, hammoho le boikoetliso bo rarahaneng ho feta, ho matlafatsa kholo e ncha ea mesifa.

Mokhoa o tsoetseng pele oa ho ikoetlisa

Leoto le leketlileng le phahamisa (ho tsoa ho "Maoto B" ka tlase)

Molumo o mong (o beha le ho pheta-pheta) le matla (boima bareng) li bohlokoa bakeng sa batho ba tsoetseng pele ba ikoetlisetsang ho lula ba fumana mesifa. Hopola hore tloaelo ena ha ea lokela ho lekoa ntle le haeba u ntse u koetlisoa ka mokhoa o ts'oanang bakeng sa lilemo tse 2 kapa ho feta.

Le ha phaello ea mesifa e ke ke ea tla kapele joalo ka ha e ne e qala, ho ntse ho na le sebaka sa khatelo-pele e kholo mothating ona.

Mokhoa ona o boima oa ho ikoetlisa o na le uena setsing sa boithabiso matsatsi a 6 ka beke le letsatsi le le leng la phomolo pakeng tsa lona. E latela mokhoa oa ho hula maoto, o otla sehlopha ka seng sa mesifa habeli ka beke, 'me li-supersets li kentsoe bakeng sa hypertrophy e phahameng (kholo ea mesifa).

Hape, o ka eketsa boima bareng, hammoho le ho beha le ho pheta-pheta, beke le beke ho netefatsa tsoelo-pele e tsoelang pele ha o ntse o latela lenaneo lena.

Lisebelisoa li hlokahala: boikoetliso bo nang le thepa e felletseng

Linako tsa phomolo: Metsotsoana e 90-180 ea motsamao o moholo, metsotsoana e 60-90 bakeng sa lisebelisoa

Matla: Khetha boima bo u lumellang ho qeta li-reps tse behiloeng ha u ntse u siea li-reps tse tiileng tse ka bang 2 ka tankeng. Ho eketsa matla, ea ho hloleha sethaleng sa ho qetela.

Supersets: Qetella sehlopha sa pele sa motsamao oa pele hang-hang se lateloe ke motsamao oa bobeli. Pheta ho fihlela li-reps le li-set tsohle tse khethiloeng li felile.

Hula A.

• Morao / marapo: barbell deadlift - lihlopha tse 5 tsa reps tse 5
• Ka morao: li-pullups kapa lat pulldown - lihlopha tse 3 tsa li-reps tse 10-12
• Ka morao: Melao ea T-bar kapa mela e lutseng ea thapo - lihlopha tse 3 tsa li-reps tse 10-12
• Likarolo / maraba a ka morao: ho hula sefahleho - lihlopha tse 4 tsa reps tse 12-15
• Li-biceps: li-curls tsa hamore - li-sete tse 4 tsa li-reps tsa 10-12 tse emisitsoeng ka li-dumbbell shrugs disete tse 4 tsa li-reps tse 10-12
• Li-biceps: li-curls tse emeng - li-4 sets tsa li-reps tse 10-12

Sututsa A

• Sefubeng: bataletseng barbell bencheng tobetsa - 5 sete ya 5 reps
• Mahetla: lutse mochini oa khatiso oa dumbbell - lihlopha tse 3 tsa reps tse 6-8
• Sefubeng: sekamisetsa khatiso ea benche ea dumbbell - lihlopha tse 3 tsa reps 10-12
• Litekanyetso / mahetla: li-tricep pushdowns - li-sete tse 4 tsa li-reps tse 10-12 tse phahamisitsoeng ka matla ka morao - lihlopha tse 4 tsa reps tse 10-12
• Sefubeng: cable crossovers - lihlopha tse 4 tsa li-reps tse 10-12

Maoto A

• Maoto: barbell back squats - lihlopha tse 5 tsa reps tse 5
• Likhoele: Ho bolaoa ha li-dumbbell tsa Romania - lihlopha tse 3 tsa li-reps tse 6-8
• Maoto: mochini oa maoto - lihlopha tse 3 tsa reps 8-10
• Likhoele: li-curls tsa maoto a leshano - lihlopha tse 4 tsa makhetlo a 10-12
• Manamane: namane e lutseng e phahamisa - lihlopha tse 4 tsa reps tse 12-15
• Abs: fokotseha li-crunches - lihlopha tse 4 tsa li-reps tse 12-15

Hula B

• Ka morao: koba holim'a mela e metenya - lihlopha tse 3 tsa reps tse 6-8
• Ka morao: ho hula (boima ha ho hlokahala) - li-3 tsa li-reps tsa 8-10
• Ka morao: mela e le 'ngoe ea letsoho - lihlopha tse 3 tsa li-reps tse 8-10
• Morao koana: li-hyperextensions - lihlopha tse 4 tsa li-reps tse 10-12 tse kentsoeng li-curls tsa mochini oa mochini - li-4 tsa li-reps tse 10-12
• Maraba: li-barbell shrugs - lihlopha tse 4 tsa li-reps tse 10-12
• Li-biceps: li-curls tsa dumbbell tse emeng - lihlopha tse 4 tsa reps 10-12

Sututsa B

• Mahetla: mochini o hatellang - lihlopha tse 5 tsa reps tse 5
• Sefubeng: mochine oa khatiso oa benche ea dumbbell (o sekametse kapa o bataletse) - lihlopha tse 3 tsa reps ea 8-10
• Sefubeng / triceps: dips (boima ba 'mele ha ho hlokahala) - lihlopha tse 4 tsa reps 10-12
• Mahetla: cable e le 'ngoe ea letsoho e emisa ka lehlakoreng le leng - lihlopha tse 4 tsa li-reps tse 10-12
• Sefubeng: fofa mochini - lihlopha tse 4 tsa reps 10-12
• Litekanyo: li-extensions tse holimolimo ka thapo - lihlopha tse 4 tsa reps 10-12

Maoto B

• Maoto: barbell ka pele squats - lihlopha tse 5 tsa reps tse 5
• Likhoele: glute ham e phahamisa - lihlopha tse 3 tsa reps 8-10
• Maoto: ho tsamaea mats'oafo a dumbbell - li-3 tsa li-reps tse 10-12 ka leoto
• Quadriceps: litulo tse lutseng tsa leoto - li-disete tse 4 tsa li-reps tse 10-12 tse emisitsoeng ka namane e emeng - li-4 tsa li-reps tse 12-15
• Abs: leoto le leketlileng le phahamisa - lihlopha tse 4 tsa reps tse 12-15

Lenaneo lena le tsoetseng pele le matla haholo mme le latela mokhoa oa ho hula maoto ka matsatsi a 6 ka beke. Leka feela lenaneo lena haeba u na le lilemo tse 'maloa tsa koetliso tlasa lebanta la hau.

Ho nahaneloa batho ba phahamisang lilemo tse fetang 40

Ha u ntse u tsofala, mesifa le masapo li fokotseha butle butle. Leha ho le joalo, o ka sebetsana le tahlehelo ena ka ho latela lenaneo la koetliso ea ho hanyetsa ho matlafatsa kholo ea mesifa le masapo (,).

Mekhoa ea boikoetliso e boletsoeng kaholimo e ntse e sebetsa ho batho ba lilemo li 40 ho ea holimo, leha boikoetliso bo bong bo ka hloka ho nkeloa sebaka ke likhetho tse kopanetsoeng tse kopaneng - haholoholo haeba o na le likotsi tse seng li ntse li le teng.

Mohlala, o ka etsa li-goblet squats sebakeng sa li-squats tse ka morao kapa li-tricep pushdown ho fapana le ho ina.

Ho sa tsotelehe lilemo tsa hau, ho molemo ho qala ka lenaneo la ba qalang le ho nyoloha.

Hape ke habohlokoa hore u se ke ua ikoetlisa ka thata, kaha ho na le kotsi e eketsehileng ea ho tsoa likotsi ha u ntse u tsofala. Le uena o kanna oa hloka ho lelefatsa nako ea phomolo ho fihlela matsatsi a 2 lipakeng tsa boikoetliso ho fapana le 1, ha mmele oa hau o nka nako e teletsana ho fola ().

Le ha boikoetliso bo na le litšitiso ho batho ba baholo, ho boloka lenaneo le nepahetseng la koetliso ho ka u fa melemo e sa feleng le ho u boloka u le sebopehong se sa fetoheng.

Bakoetlisi ba ka holimo ho lilemo tse 40 ba kanna ba tlameha ho fetola tloaelo ea bona ea ho ikoetlisa ho ikarabella bakeng sa likotsi kapa linako tsa ho fola butle. Ha mesifa le masapo a fokotseha ha o ntse o tsofala, o ka a loantša ka ho ikoetlisa ka nepo.

U se ke ua lebala phepo e nepahetseng

Ha ho ikoetlisa ho fana ka tšusumetso ea leruo la mesifa le matla, phepo e phetha karolo ea bohlokoa ho foleng le ho ntlafatsa boikoetliso.

Kahoo, ho bohlokoa ho netefatsa hore lijo tseo u li jang li lekane ho fihlela litlhoko tsa thupelo ea hau.

Sena se ka etsoa ka ho netefatsa khalori e lekaneng, protheine, carb le phepo e nepahetseng ea mafura ho ipapisitse le matla a hau a koetliso le lipheo tsa 'mele. U ka sebelisa k'haontara ea khalori ho fumana litlhoko tsa hau.

Bakeng sa ho fumana mesifa, ho molemo ho ba le keketso ea khalori, kapa ho ja ho feta kamoo 'mele oa hau o hlokang ho iphelisa. Keketso ea 10-20% ho feta litlhoko tsa hau tsa mantlha tsa khalori e lokela ho ba e lekaneng ho khothaletsa phaello ea mesifa ().

Haeba u leka ho theola mafura a 'mele ho fapana le hoo, ho boloka motheo oa hau kapa ho amohela khaello ea khalori e khothaletsoa ka kakaretso ().

Nako ea phepo e nepahetseng, e kenyelletsang ho ja ka linako tse itseng ho fana ka litholoana, e kanna ea ba ea bohlokoa ho holisa katleho ea mesifa. Mohlala, litsebi tse ngata li khothaletsa ho ja lijo tse bobebe kapa bohobe bo bobebe nakong ea lihora tsa 2 tsa boikoetliso, hantle pele le kamora (5, 6).

Haeba o batla ho netefatsa hore o ja hantle kapa o etsa moralo o ikhethileng ho u thusa ho fihlela sepheo sa hau, nahana ka ho buisana le setsebi sa phepo se ngolisitsoeng.

Phepo e nepahetseng e bohlokoa molemong oa ho ikoetlisa, kaha e fa 'mele oa hau lisebelisoa tse hlokahalang bakeng sa ho fumana mesifa le matla.

Ntlha ea bohlokoa

Hore na o sebapali se secha kapa se nang le boiphihlelo, litloaelo tsa ho ikoetlisa tse fihletsoeng boemong ba hau ba boiphihlelo li ka u thusa ho hatela pele ho fihlela lipheo tsa hau tsa mesifa le matla.

Ha nako e ntse e ea, o ka fumana hore 'mele oa hau o arabela hamolemo ho mekhahlelo e itseng ho feta tse ling, ho o lumella ho ikwetlisa thupelo ea hau hantle.

Mokhoa o nepahetseng oa boikoetliso le mekhoa e metle ea phepo e nepahetseng ke mehato ea pele ea ho phela hantle, ho sa tsotelehe boiphihlelo ba hau.

Haeba u na le boemo bo itseng ba bophelo bo botle, kamehla ho molemo ho botsa mofani oa tlhokomelo ea bophelo pele u qala lenaneo lefe kapa lefe la boikoetliso.