Tse ka Hare
Lipapali tse 5 tsa ho ikoetlisa mariha
Mariha, e-ea ho thellelisa naha!
E sebelisoa ho tloha Mehleng ea Khale linaheng tsa Scandinavia, the ho thellisa naheng ke e 'ngoe ea lipapali tsa bohlokoahali tsa mariha. Hona joale e atlehile haholo Europe Leboea le Bochabela, Canada, Russia le Alaska. Ho thella ha naha, ha hoa lokela ho ferekanngoa le ho thella ha lithaba, ho sebelisoa lisebelisoa tse loketseng (li-skis tse telele le tse moqotetsane, lieta tse phahameng tse nang le tsamaiso e tlamang, lipalo, joalo-joalo) sebakeng se bataletseng kapa se nang le lehloa hanyenyane. Papali ena, eo boikoetliso le melemo ea eona e ts'oanang le ea ho hloa lithaba, e tšoarella haholo hobane e sebelisa mesifa eohle ea 'mele: li-biceps, mesifa ea forearm, pectoral, mpa, mesifa ea gluteal, quadriceps, adductors, manamane ...
Ho na le mekhoa e 2 e fapaneng ea ho itloaetsa ho thellelisa naha ka bophara: mokhoa ona ” tsa khale ", E boetse e bitsoa" mokhoa o mong oa "mokhoa", o loketse ho ba qalang hobane o tšoana le ho tsamaea. Li-skis li tšoana 'me motho ea tšelang naha o ntse a tsoela pele ka thuso ea lipalo, a itšetlehile ka ho fapanyetsana ka leoto le leng ebe ho le leng. Ka lehlakoreng le leng, mokhoa ona " skating », Or« pas de skater », e ileng ea hlaha ka lekhetlo la pele ka 1985, ke mosebetsi o hlokang matla le ho leka-lekana hantle. The cross-country skier e thellisa nako e telele ka leoto le le leng ebe ka ho le leng 'me li-thrusts li lateral, ka mokhoa oa ho thellisa leqhoeng kapa rollerblading. E sebelisoa matsoapong a hloekisitsoeng 'me e lebisitsoe haholo ho batho ba nang le phihlelo.
Melemo ea bophelo bo botle ea ho thellelisa naha ka bophara
Ho thellisa lehloeng ho na le molemo bakeng sa bophelo bo botle, hape ke e 'ngoe ea lipapali tsa aerobic tse ntle ka ho fetisisa, pele ho matha, ho palama baesekele le ho sesa. E lumella, har'a lintho tse ling, ho ntlafatsa haholo mesebetsi ea ho hema le ea pelo, hammoho le boemo ba 'mele (ho fumana mamello, ho matlafatsa mesifa le tsamaiso ea' mele ea ho itšireletsa mafung, ho ntlafatsa silhouette ...) Molemo o mong, ho sesa ho pholletsa le naha ho lumella ho sebetsa manonyeletso ka bonolo, ke papali e nyenyane e sithabetsang. Ho ea ka Mokhatlo oa Sechaba oa Lingaka tsa Thaba1, batho ba itloaetsang ho thelelisa lehloeng ba emela karolo ea 1 lekholong feela ea likotsi lipapaling tsa lehloa, athe batho ba thellisang lehloeng ba emela karolo ea 76 lekholong ea likotsi le li-snowboarders 20%.
Ka lehlakoreng le leng, ho thellelisa ho pholletsa le naha ke molekane oa khetho bakeng sa ntoa e atlehang khahlanong le lefu la ho fokola ha masapo, lefu le khetholloang ka ho fokotseha ha masapo le ho senyeha ha kaho ea ka hare ea masapo. Ketsahalo ena e baka khatello e kholo tsamaisong ea masapo 'me kahoo e tlatsetsa ho tiiseng le ho matlafatsa masapo. Ho thellelisa lehloeng ho nkoa e le papali e ikarabellang2 : Mesifa le masapo a maoto le matsoho a tlase a sebetsa ho loantša matla a khoheli le ho tšehetsa boima ba 'mele. Lipapali tse imetsoeng li loketse ho matlafatsa mesifa ea maoto le matsoho le ho matlafatsa masapo a maoto le mokokotlo. Ho kgothaletswa hore o ikwetlisetse ho ikwetlisa boima ba mmele 3 ho isa ho tse 5 ka beke bonyane metsotso e 30.
Ho thellelisa ka har'a naha ho boetse ho thusa ho boloka boima ba 'mele, ho theola boima ba' mele le ho ntlafatsa silhouette. Ka ho kopanya ketso ea serame le ho sisinyeha ho tsitsitseng ha matsoho le maoto, ke papali e babatsehang ea "ho chesa mafura". Hora ea ho thella ka mose ho naha ka karolelano e bitsa mokhatlo pakeng tsa 550 le 1 kcal! Qetellong, taeo ena e thusa ho loantša khatello ea maikutlo le matšoenyeho le ho ntlafatsa bophelo bo botle ka kakaretso. Joalo ka lipapali tsohle, ho thellelisa naha ka bophara ho hlohlelletsa ho ntšoa ha lihomone tsa "monate" joalo ka dopamine, serotonin le endorphin.3, li-neurotransmitters tse entsoeng ke hypothalamus le tšoelesa ea pituitary. Ka ho sebetsa tsamaisong ea methapo e bohareng, lihomone tsena li ntlafatsa maikutlo 'me li etsa hore u thabe hanyenyane. Ka hona, ho thellelisa lehloeng ke tsela e ntle haholo ea ho ithabisa, ho fumana moea le ho nchafatsa libeteri tsa hau ha u ntse u natefeloa ke libaka tse ntle tse apesitsoeng ke lehloa.
Ho monate ho tseba : cross-country skiing ke papali e tšoarellang haholo e hlokang boiteko bo matla bakeng sa metsotso e mashome a 'maloa, kapa lihora tse' maloa. Re khothaletsa hore ba qalang kapa bohle ba sa itloaetseng ho ikoetlisa kamehla ho ithuta boitšisinyo le mekhoa ea motheo ho tsoa ho setsebi se tšoanelehang le ho qala ka bonolo ho qoba kotsi leha e le efe ea kotsi. |
mehloli e
Mehloli: Mehloli: Mokhatlo oa Sechaba oa Lingaka tsa Lithaba. E fumaneha ho: http://www.mdem.org/ (e fihletsoe ka Tšitoe 2014). Osteoporosis Canada. Ho ikoetlisa bakeng sa masapo a phetseng hantle [inthaneteng]. E fumaneha ho: http://www.osteoporosecanada.ca/wp-content/uploads/OC_Exercise_For_Healthy_Bones_FR.pdf (e fihletsoe ka December 2014). Setsi sa Lipatlisiso sa Bophelo bo Botle, Meriana le Lipapali le Bophelo bo Botle (IRBMS). Bala likhalori tsa hau tse chesitsoeng ha u ntse u etsa mesebetsi ea 'mele [inthaneteng]. E fumaneha ho: http://www.irbms.com/ (e fihletsoe ka Tšitoe 2014).