Bella Adams
Itloaetse ho phela hantle, u be matla 'me u itšetlehe ka boikoetliso bo tloaelehileng ka nako e ka tlase ho metsotso e 30: Morero oa rona o etselitsoe koetliso e sa rarahanang lapeng mme o u boloka u le sebopehong le ho thaba ntle le boiteko bo boholo.
Ha u na monyetla kapa takatso ea ho ea setsing sa boikoetliso kapa yoga studio, boemo ba leholimo bo bobe haholo hore u ka ea matha le lapeng, ofising ea lehae, siling e oela butle hloohong.
Hona joale - kapa ka kakaretso bakeng sa batho ba sebetsang, batsoali, kapa batho ba phathahaneng - ho ikoetlisa ka potlako lapeng ke tsela e nepahetseng ea ho ipoloka u phetse hantle ntle le boiteko bo matla.
Monyetla ona oa ho ikoetlisa ka nako e khutšoane ka makhetlo a mararo ka beke o hlile o lokela ho sebelisoa molemong oa bophelo ba hau le ts'ebetso ea hau. Ke habohlokoa hore u lule u e-na le eona - 'me u tla ikutloa u le betere ka mor'a nako e khutšoanyane ea boikoetliso, kea tšepisa!
Boikoetliso bo ka etsoa habonolo lapeng, pakeng tsa tafole ea kofi le sebaka sa ho jella. Theolla 'mete, fumana lisebelisoa tse ling tse kang li-dumbbell kapa kettlebell' me u qale.
Ho molemo ho etsa li-workouts tse khutšoane khafetsa ho feta tse telele khafetsa
Ho etsa hore pelo ea hau e otle kamehla ka boikoetliso bo bokhutšoaane, bo bobebe ho tla thusa 'mele oa hau le bophelo ba hau ho feta nako e telele ea metsotso e fetang 60.
Batho ba bangata ha ba fumane nako le tšusumetso, kahoo ts'usumetso e latelang ea koetliso hangata e hloleha ho phethahala. Seo e ka ba masoabi. Kahoo ho molemo ho ikoetlisa hararo kapa hane ka beke ka nako e khutšoanyane ho feta hanngoe ka nako e telele.
HIIT moralo oa metsotso e 10, 20 kapa 30
Mokhoa o nepahetseng oa ho ikoetlisa bakeng sa boikoetliso bo potlakileng lapeng ke boikoetliso bo matla ba nako e telele (HIIT ka bokhutšoanyane). Mofuteng ona o mokhuts'oane oa koetliso, lihlopha tse fapaneng tsa mesifa li qholotsoa ka tsela e fapaneng.
Pakeng tsa nako ea mojaro, ho na le khefu e khutšoanyane feela, e sebetsang ho fetola boikoetliso bo latelang, empa eseng ho hlaphoheloa.
Ka tsela ena, lebelo la pelo le lula le le holimo 'me, ho phaella ho matla, mamello le tšebelisano li koetlisoa.
Hobane boikoetliso bo matla haholo ka lebaka la khaello ea khefu ea ho hlaphoheloa, hape ha ho nke nako e telele. 'Me ha ho hlokahale, hobane' mele o tsoela pele ho chesa lik'hilojule tse ngata esita le lihora tse ngata ka mor'a ho ikoetlisa. Lentsoe la bohlokoa ke phello ea afterburn.
Litaelo tsa boikoetliso ba 'mele o felletseng lapeng
Mona ho tla moralo oa hau oa ho ikoetlisa: Boikoetliso bo robeli bakeng sa matsoho, mahetla, mokokotlo, mpa, maoto le marako - boikoetliso bo tletseng 'mele bo u qholotsang ho tloha hloohong ho ea monoaneng.
Nako ea ho laela le nako ea ho phomola:
- U etsa boikoetliso ka ho latellana ka metsotsoana e 60 ka 'ngoe (kapa metsotsoana e 30 ka lehlakoreng le leng). Pakeng tsa boikoetliso bo bong le bo bong, u nka khefu ea metsotsoana e 15.
- Ho itšetlehile ka hore na u na le nako e kae - metsotso e 10, 20, kapa 30 - u qeta potoloho e le 'ngoe, tse peli kapa tse tharo.
- Haeba u batla phephetso e eketsehileng, u ka nka sebaka sa phomolo e 'ngoe le e' ngoe ka li-jacking jacks, mohlala.
Mokhoa oa ho etsa boikoetliso ka nepo
Sebaka sa pele se shebana le matsoho a hau, mahetleng le mokokotlong o ka holimo, karolo ea bobeli liropeng le butt hammoho le mokokotlo oa hau o ka tlase, 'me karolo ea boraro e shebane le mokokotlo oa hau, haholo-holo abs e otlolohileng le e oblique.
Ho hula
- Literene: Latissimus, sefuba, biceps, triceps,
mesifa ea hood (M. trapezius), mesifa e buang ka letsoho le ka holimo (M. brachioradialis) - Bothata: boima
- Tlhokomeliso: ho ts'oaroa ha letsoho ka bophara ba mahetla, likhaba tsa mahetla fatše 'me hammoho, mokokotlo oa tsitsipano
Tips: Tšoara bar ka mokhoa o pharaletseng oa ho tšoara ka letsoho: menoana ea hao ea matsoho e tlas'a bar ha u ntse u e tšoara ka holimo. Sebaka se pakeng tsa matsoho a hau se lokela ho ba sephara ho feta bophara ba mahetla.
Mokhoa o mong ke ho ts'oara ka letsoho ho moqotetsane: Mona liatla li shebane le uena, menoana e metona e ka holim'a bar le matsoho a ka holimo a haufi le 'mele. Leha ho le joalo, mona, li-cramps tse ngata molaleng, kahoo re emfpehlen ho tšoara holimo.
Haeba u se na mochini oa ho hula kapa u sa qala, u ka boela ua etsa boikoetliso tafoleng kapa tšehetso e 'ngoe e tsitsitseng. Phahamisa maoto a hao 'me u itokolle pheletsong ea tafole. Haeba u batla ho fumana tse ling, hlahloba tlhahlobo ea rona ea ho hula-up pele.
Li-push up
- Literene: mesifa e meholo ea pectoralis (M. pectoralis major)
lehetla le ka pele (M. deltoideus anterior)
triceps (matsoho a thata, ho feta). Ho tsitsisa: latissimus, mantlha, trapezius - Bothata: mahareng
- Tlhokomeliso: ho ts'oara ka bophara, litsoe li shebile ka ntle, tiisa mokokotlo.
Tips: Haeba u sa khone ho etsa li-push-ups tse hloekileng kapa u sa khone ho nka metsotsoana e 60, leka ho se phomole mangole fatše, empa fumana sebaka se phahameng, joalo ka bethe, mohato, kapa tafole, 'me u phomole matsoho a hau moo. Sena se tla sebetsa mesifa e lebisitsoeng ho feta ho tšehetsa boima ba hau ka mangole.
Matšoafo a nang le ho potoloha - ka boikhethelo ka boima ba matsoho
- Literene: Gluteus maximus, leg extensors (M. quadriceps femoris), leg flexors (M. biceps femoris), torso, le coordination
- Bothata: mahareng
- Tlhokomeliso: mangole ka lehlakoreng la 90-degree, lengole le ka pele le ka holim'a leqaqailaneng, lengole le ka morao le ntse le phahama ka holim'a fatše.
Borokho ba mahetla - mohlomong ka ho phahamisa leoto
- Literene: ka morao ho lirope (leoto flexors), marako, morao extensors
- Bothata: mahareng
- Tlhokomeliso: Lirope le 'mele o ka holimo li etsa mola, li se ke tsa theola marako: li tsitsitse
Keletso: U ka beha maoto ka bobeli fatše kapa ua phahamisa leoto le le leng nakong ea boikoetliso 'me u otlolle leoto ho ea siling. Tabeng ena, o lokela ho fetola mahlakore ka mor'a metsotsoana e 30.
Lula leboteng
- Literene: quadriceps, gluteus maximus, kutu
- Bothata: mahareng
- Tlhokomeliso: Maoto a kobehile ka likhato tse 90, mokokotlo o ka tlase o hatelloa leboteng, limpa li le thata.
Keletso: Ka boikhethelo, serethe se seng se phahamisa ho sebetsa le manamane a hau.
Tšehetso ea lehlakoreng, haeba ho hlokahala ka ho phahamisa letheka
- Literene: mesifa ea mpa ea lateral
- Bothata: bonolo
- Hlokomela letsoho ka tlas'a lehetla, maoto holim'a e mong, 'mele o otlolohile e le mola - tsitsipano ea' mele!
Letsoho le leoto le otlolla sebakeng sa quadruped
- Literene: mesifa ea mpa e otlolohileng, li-extensors tsa morao
- Bothata: bonolo
- Tlhokomeliso: lengole ka tlas'a noka, letsoho ka tlas'a lehetla, letsoho le leoto le fapaneng le lelelele, hlooho e otlolohile.
Keletso: Fetola mahlakore ka mor'a metsotsoana e 30.
Plank - mohlomong ka ho phahamisa leoto
- E koetlisitsoeng: Trapezius, deltoid, pectoralis e kholo (sefubeng), gluteus maximus, quadriceps, biceps femoris.
- Bothata: bonolo
- Tlhokomeliso: Maoto ka li-tiptoes, matsoho ka tlase ho mahetla, hlooho e sa nke lehlakore, 'mele e le mohala o tiileng.
Keletso: Ka boikhethelo, o ka tsoela pele ka forearm. Netefatsa hore marako ha a tebelle hole haholo kapa a otlolle ho ea siling.
Metsotso e seng mekae feela ea boikoetliso ka letsatsi e lekane
Ho latela liphuputso, metsotso e leshome feela ea ho ikoetlisa ka letsatsi e na le melemo ea bophelo bo botle, joalo ka ho matlafatsa mohopolo, empa hape le maikutlo. Ho feta moo, boikoetliso bo ka u thusa ho thibela lefu la tsoekere, ho matlafatsa tsamaiso ea pelo ea hao, esita le ho u boloka u le mocha.
Phuputso ea nako e telele e entsoeng ke Setsi sa Karlsruhe sa Lipapali le Saense ea Lipapali e bontša hore, mabapi le tsebo ea likoloi, batho ba liatleletiki ba banyenyane ka lilemo tse leshome ho ba sa sebetseng hantle.
Ka tsela, koetliso e matla haholo e ka ba le phello e mpe ho tekanyo ea hormone ea hau, joalokaha mokoetlisi oa ho leka-lekana ha li-hormone Laura van de Vorst a re boleletse puisanong.
Etsa bonnete ba hore u fa 'mele oa hao nako e lekaneng ea ho hlaphoheloa ka mor'a ho ikoetlisa nako e telele kapa e matla haholo. U ka etsa sena hape ka mafolofolo: ka boikoetliso bo phomotse, ho matha butle kapa linako tsa ho tsamaea, kapa boikoetliso ba yoga kapa fascia.
