Litsela tse 3 tsa ho metha phesente ea mafura a 'mele

E 'ngoe ea lipontšo tsa sepheo sa boleng ba' mele ha se lipalo tse sekala le karo-karolelano ea mesifa le mafura. Kajeno re nahana ka potso ea hore na re ka lekanya liperesente tsa mafura a 'mele joang lapeng, re sa sebelise litšebeletso tsa litsebi tsa phepo e nepahetseng.

Ha o theola boima ba 'mele, ho bohlokoa eseng feela ho theola boima ba' mele, le ho tlosa mafura. E le molao, leha o ka ja khaello ea khalori e loketseng khilo e ngoe le e ngoe ea 3 kg ho tlohela 1 kg ea mesifa. Empa ho tseba sena ka nepo le ho lokisa phepo e nepahetseng le ho ikoetlisa, ho bohlokoa ho lekola palo ea mafura a ka tlasa letlalo hobane palo ea sekaleng e ke ke ea lula e supa.

Mosifa o boima ho feta mafura, ka hona le ka boima bo lekanang, batho ba babeli ba ka ba le phapang e fapaneng hantle le 'mele. Ha palo e tlase ea phesente ea mafura a 'mele le mesifa e mengata,' mele o tla bonahala haholoanyane. Basali ka lebaka la mabaka a mmele bakeng sa lisele tse mafura ho feta banna, kahoo ho aha mesifa ea basali ho lula ho le thata kamehla.

Sheba hape:

• Lieta tsa banna ba phahameng ka ho fetisisa tse 20 tsa boikoetliso
• Lieta tsa basali tse 20 tse holimo ka ho fetisisa bakeng sa boikoetliso

U ka lekanya liperesente tsa mafura a 'mele joang?

Ho na le mekhoa e 'maloa e bonolo ea ho lekanya liperesente tsa mafura a' mele. Kaha mokhoa o mong le o mong ha o nepahale ka 100%, re u eletsa hore u leke likhetho tse 'maloa bakeng sa lipalo.

1. Tekanyo ea masaka a mafura

Mokhoa o bonolo le o nepahetseng oa ho bala liperesente tsa mafura a 'mele o nkuoa e le litekanyo tsa masaka a mafura le rula. U ka sebelisa caliper, empa u ka reka sesebelisoa se khethehileng ho lekanya liperesente tsa mafura - babusi. Ke theko e sa bitseng chelete e ngata, 'me ho loketse ho metha phesente ea mafura a' mele.

Bohlokoa ba mokhoa ona oa ho lekanya? U metha botenya ba mameno libakeng tse 'ne tse fapaneng mme ho latela palo ena ea mafura a' mele. Sephetho sa ho qetela se haufi le ea 'nete, ka hona mokhoa ona o nkuoa o le molemo ka ho fetisisa oa ho metha sebopeho sa' mele.

Kahoo, ka thuso ea li-downhillers lekanya botenya ba mameno libakeng tse 'ne tse fapaneng:

• Triceps: bohareng ba mahetla le setsoe hammoho le karolo e ka morao ea letsoho.
• Biceps: bohareng ba mahetla le setsoe hammoho le karolo e ka pele ea letsoho.
• Lehare: lesaka le nkiloe ka tlase ho lehare ka likhato tsa 45.
• Thekeng: 8-10 cm ho ea ka ho le letona kapa ho le letšehali la mokhubu boemong bo tšoanang.

Bakeng sa ho hlaka, ho bonts'itsoeng setšoantšong:

Ebe o hloka ho eketsa litekanyetso tsohle tse 4 mme o fumane nomoro ea labels ea chelete eo o e fumaneng (kholomo ea pele). Ka kopo elelloa hore le ha makoko a mangata a banna le basali a tla fapana,

2. Ka thuso ea sekala-lihlahlobo tsa sebopeho sa 'mele

Hona joale lihlahlobo tsa elektroniki tse fumanehang khoebong-lihlahlobo tsa moloko o mocha, tse lekanyang liperesente tsa mafura le boima ba mesifa ka thuso ea mahlale a morao-rao. Sesebelisoa se fa mosebelisi lintlha tse 'maloa tsa bohlokoa, ho kenyeletsoa karolelano ea masapo, mafura le mesifa, palo ea metsi' meleng. Ka ho nepahala ha data ho na le maikutlo a fapaneng, empa sekala sena se bonolo haholo ho se sebelisa hae.

3. Ho sebelisa li-calculator tse fapaneng

Marang-rang ho na le li-calculator tse fapaneng tse lekanyang liperesente tsa data ea mafura a 'mele ka lilemo, bophahamo, boima le meqolo. Re u fa li-calculator tse peli - u ka li leka ka bobeli ebe u bapisa lintlha:

• Calculator ea pele
• Calculator ea bobeli

Mokhoa ona ha o fapane le ho nepahala ha mabenyane, hobane litekanyo li etsoa motheong oa bophahamo ba mmele.

Haeba u theola boima ba 'mele' me u laola boleng ba 'mele oa hau, leka makhetlo a 1-2 ka khoeli ho lekanya liperesente tsa mafura a' mele. Sena se tla u thusa hore u se ke ua lahla liponto tse ling ntle le kelello, 'me u ntlafatse' mele ka tatellano.

Ha o ntse o theola boima ba 'mele ha oa lokela ho shebana feela le lipalo tse sekaleng. O ka boloka boima bo tsitsitseng, empa o fokotsa boima ba mafura le ho eketsa mesifa. Le ho theola boima ba 'mele, empa ka litšenyehelo tsa metsi le mesifa. Sheba molumo, latela liphetoho tse lifoto, lekanya liperesente tsa mafura a 'mele,' me u tla tseba ho beha setšoantšo se nang le sepheo.

Sheba hape:

• Koetliso ea TABATA: Lithupelo tse 10 tse lokiselitsoeng bakeng sa ho fokotsa boima ba 'mele
• Koetliso e sebetsang: seo e leng sona, melemo le mathata a eona, likarolo le boitlhakiso
• Ho matha hoseng: ts'ebeliso le katleho, melao ea mantlha le likarolo
• Crossfit: ke eng, melemo le likotsi, koetliso ea potoloho le mokhoa oa ho itokisa