Tse ka Hare
- 'Mele oa baesekele! U ka peta joang hantle ho theola boima ba 'mele ka libeke tse peli?
- Potso ea pele: na baesekele ea boikoetliso e tla u thusa ho theola boima ba 'mele?
- Potso ea bobeli ke hore: na nke ke ka pompa "maoto a moatlelete" ka ho otlolla ka thata?
- Potso ea boraro: Ke lokela ho etsa'ng haeba ke batla ho theola boima ba 'mele ka baesekele ea boikoetliso?
- Potso ea bone: Ke liphoso life tse larileng ka pel'a ba ileng ba ikemisetsa ho theola boima ba 'mele ka baesekele ea boikoetliso?
- Potso ea bohlano: Na koetliso ea libaesekele ea ho ikoetlisa e ka nka sebaka sa lipapali tse ling?
- Potso ea botšelela: Libaesekele tsa boikoetliso li fapane haholo! Ke efe e molemo ka ho fetisisa bakeng sa ho theola boima ba 'mele?
- Lenaneo la koetliso ea potoloho ea libeke tse peli ho tloha Nastya le Stas
'Mele oa baesekele! U ka peta joang hantle ho theola boima ba 'mele ka libeke tse peli?
Sebaesekele sa boikoetliso ke karolo ea papali ea likamore tse ngata tsa lapeng. E fetohile tšitiso e khathatsang tseleng e eang sehatsetsing kapa hanger ea liaparo, e ka 'na ea e-ba khopotso e bonahalang ka ho fetisisa ea boiteko bo hlōlehileng ba ho theola boima ba' mele. Kapa e ka fetoha motsoalle ea matla. Ntho e ka sehloohong ke ho khona ho sebetsana le eona ka nepo! Litsebi tsa lipapali, barupeli ba marang-rang a marang-rang a lipapali tsa lipapali tsa World Class Anastasia Pakhomova le Stanislav Skonechny ba ile ba bolella Healthy Food Near Me mabapi le mokhoa oa ho palama baesekele e emeng ho ea setšoantšong sa litoro tsa hau.
48 427 20Phato 11 2020
Potso ea pele: na baesekele ea boikoetliso e tla u thusa ho theola boima ba 'mele?
mokoetlisi oa marang-rang a lihlopha tsa boikoetliso World Class
Ho ikoetlisa ka baesekele e emeng ke boikoetliso ba cardio, ke hore, boikoetliso bo reretsoeng tsamaiso ea pelo. Haeba u sebelisa mojaro o joalo ka nepo, u ela hloko khafetsa le matla a itseng, hape u shebile ka hloko lijo tsa hau, joale karabo ha e na qea-qeo - e, baesekele ea boikoetliso e tla u thusa ho theola boima ba 'mele. Ha e le hantle, ba lahleheloang ke boima ba 'mele ba fumana liphello tse ntle ka ho kopanya cardio le mefuta e meng ea ho ikoetlisa, empa haeba u khetha pakeng tsa ho ikoetlisa ka baesekele e emeng le ho robala betheng, simulator e hlile e molemo ho feta!
Potso ea bobeli ke hore: na nke ke ka pompa "maoto a moatlelete" ka ho otlolla ka thata?
Ena ke tšōmo e tloaelehileng, ka tsela e itseng e metseng ka metso kelellong e tsebahalang. Ho ke ke ha khoneha ho hlahisa mesifa ea hypertrophied volumetric ea maoto le letheka ka thuso ea baesekele ea boikoetliso feela. Ho seng joalo, baetsi ba 'mele ba ne ba tla tsamaea, ba lebala ka li-squats tse boima le li-deadlifts.
U ka "pompa lithipa tsa hau" haeba boikoetliso ba hau bo sa tsamaee le lijo tse nepahetseng tsa boikoetliso. Haeba ho na le lijo tse ngata tse mafura le lik'habohaedreite tse bonolo ho menu ea hau, li-volumes li tla eketseha eseng feela ka tlas'a letheka, 'me e ke ke ea e-ba simulator e molato, empa ho hloka boitšoaro.
Potso ea boraro: Ke lokela ho etsa'ng haeba ke batla ho theola boima ba 'mele ka baesekele ea boikoetliso?
koetlisa ka mokhoa o tsitsitseng bonyane ka makhetlo a mararo ka beke;
Ho fumana lenane la lipina le nang le 'mino o susumetsang, o hlasimollang ke habohlokoa ho feta kamoo o utloahalang kateng!
lula ka baesekele ea boikoetliso hoseng ka mpeng e se nang letho kapa ka mor'a ho ikoetlisa ka matla (mabenkele a glycogen 'meleng ka nako ena a fokola' me mokhoa oa ho chesa mafura o qala ka potlako);
pedal bakeng sa metsotso e fetang 20;
hlokomela ho otla ha pelo, ho e boloka e le boemong ba 65% -75% ea tekanyo e phahameng ea pelo. Palo ea sebaka sa sekhahla sa sekhahla sa pelo e etsoa ho latela mokhoa oa Karvonen, ho bonolo haholo ho sebelisa li-calculator tse ngata tsa marang-rang (ho bala palo eo u e lakatsang, u tla hloka litekanyetso tse peli - lilemo tsa moatlelete le lebelo la pelo. phomolo);
latela lijo tse phetseng hantle;
ngola lintlha ka makhetlo le nako ea mananeo.
Potso ea bone: Ke liphoso life tse larileng ka pel'a ba ileng ba ikemisetsa ho theola boima ba 'mele ka baesekele ea boikoetliso?
mokoetlisi oa marang-rang a lihlopha tsa boikoetliso World Class
Liphoso tsena li fapane haholo le likhothaletso. Haeba u ka tlola ho ikoetlisa, pedal ka nako e ka tlase ho metsotso e 20 ka nako, u sa laole ho otla ha pelo ea hau, ho e lumella hore e fokotsehe kapa e fete sebakeng se itseng sa lebelo la pelo, ja ntho e 'ngoe le e' ngoe, u ikoetlise ka mokhoa o ferekaneng 'me u lebale liphetho tsa ho beha leihlo - u ke ke ua khona ho etsa joalo. theola boima ba 'mele 'me u ruise bophelo ba hau molemo ...
Potso ea bohlano: Na koetliso ea libaesekele ea ho ikoetlisa e ka nka sebaka sa lipapali tse ling?
Hang ha u se u itsoella pele 'me u palama baesekele ea boikoetliso, u ka itšetleha ka katleho - u tla tlosa mabenkele a mafura' me u finyelle ho fokotsa molumo. Leha ho le joalo, u ke ke ua fumana palo e nepahetseng, hape hobane mafura a tla tloha eseng feela likarolong tsa 'mele tse amehang koetlisong ea libaesekele. Mang kapa mang ea buang ntho leha e le efe, ho theola boima ba 'mele ha ho khonehe,' me ngoanana e mong le e mong o tseba libaka tse nang le bothata tseo mafura a leng leqe ho tloha ho tsona.
Ho ipapisitse le boikoetliso bo tloaelehileng le bo bolelele bo lekaneng ba baesekele e emeng, u ka khona ho hula ka mokhoa o hlakileng, empa, ka mohlala, u ke ke ua fumana phomolo e pota-potileng 'me u se ke ua sebetsana le li-triceps tse tenang tsa "mapheo a mangeloi". "Ho betla" setšoantšo se setle haholo ke mohato o latelang ka mor'a ho tlosa mafura a mangata a 'mele. Ho finyella pakane ena ho tla u thusa ho kopanya koetliso ea anaerobic (matla) holong ea boikoetliso le aerobic (mohlala, ka baesekele e emeng), 'me, ho hlakile, ho ja lijo tse leka-lekaneng tse nang le lijo tsa tlhaho, tse fokolang haholo. Hafeela thepa e halikiloeng, lipompong, li-sauces, mafura a hydrogenated, lihlahisoa tse felileng, soda le joala li ntse li le lethathamong, u ka koetlisa bonyane letsatsi lohle - toro ea 'mele o motle e ke ke ea phethahala.
Itokisetse taba ea hore sephetho le nako ea katleho ea sona ho thata ho bolela esale pele esita le ho mokoetlisi ea nang le phihlelo ka ho fetisisa: ho tla ba bonolo le ho potlaka hore motho a fokotse boima ba 'mele,' me ho motho e mong - ho fumana mefuta ea thobalano. Keletso e ntle ka ho fetisisa eo u ka fanang ka eona boemong bona ke ho tšoara boikoetliso eseng phephetso, empa e le mokhoa oa bophelo.
Potso ea botšelela: Libaesekele tsa boikoetliso li fapane haholo! Ke efe e molemo ka ho fetisisa bakeng sa ho theola boima ba 'mele?
Mefuta e atileng haholo ke baesekele e lutseng fatše le baesekele e eme e otlolohileng. Hangata li rekoa bakeng sa tšebeliso ea lapeng; ho na le lisebelisoa tse joalo libakeng tsa boikoetliso. Mofuta o mong le o mong o na le melemo le melemo ea oona.
E lumella mopalami hore a lule a itšetlehile ka morao, kahoo e loketse ka ho khetheha batho ba teteaneng haholo, hammoho le batho ba hōlileng le ba ntseng ba hlaphoheloa ka mor'a ho buuoa.
Pros:
– e lokisa mokokotlo
- e u lumella ho nka boemo bo botle le bo botle
tlhoka mesola:
- e nka mojaro oa matla a tlase
- e nka sebaka se ngata ka foleteng
E haufi ka hohle kamoo ho ka khonehang ka maikutlo le liketso ho baesekele ea "sebele": ka eona u ka khona ho tseba leqheka la baesekele, ho nka boemo leha e le bofe, ho kenyelletsa le boemo ba ho ema (seo ho thoeng ke "mokhoa oa ho tantša").
Pros:
- e u lumella ho sebelisa palo e kholoanyane ea lihlopha tsa mesifa (mohlala, haeba u qhaqha pelvis 'me u sekamela pele, u boloka likhahla tsa tlhaho tsa mokokotlo, joale mokokotlo oa serope le likoti li tla jarisoa ka mafolofolo)
- o khona ho fana ka boikoetliso bo matla haholoanyane
– e kopane
tlhoka mesola:
- ha e khothalletsoe hore e sebelisoe ka ho sa feleng bakeng sa ba utloang bohloko ba morao
- e na le litšenyehelo tse phahameng
Mananeo a mangata, "litloloko le liloli" le lisebelisoa, tseo baetsi ba tsona ba hlomellang mefuta ea morao-rao ea libaesekele tsa boikoetliso, li ka etsa hore thepa e khahle moreki, empa ha e le hantle ha e na phello e fokolang ho sephetho. Ntho e ka sehloohong ke hore simulator e phutholohile ho uena, 'me u ka finyella lebelo la pelo le hlokahalang le ho koetlisa nako e lekaneng ntle le ho se thabise, kotsi le kotsi.
Lenaneo la koetliso ea potoloho ea libeke tse peli ho tloha Nastya le Stas
Litsebi tsa rona tsa boikoetliso li mema motho e mong le e mong ea batlang ho etsa tlhahlobo ea hore na hoa khoneha ho theola boima ba 'mele a sebelisa baesekele ea boikoetliso feela ho kenya letsoho tekong. Anastasia Pakhomova le Stanislav Skonechny ba tšepisa: sephetho sa hau se itšetlehile ka boima ba pele, empa haeba u latela ka tieo likhothaletso, joale ka libeke tse peli feela u tla bona hore setšoantšo sa hau se fetohile se molemo!
Nako eohle ea teko ea latela ja kamehla (Makhetlo a 5 ka letsatsi), ka likaroloana tse nyane, ho etsa lethathamo la lijo tse nang le index e tlase ea glycemic le ho ja ka nako e nepahetseng ea tlhaho (hoseng - liprotheine le lik'habohaedreite tse rarahaneng, ka lekhetlo la bobeli - liprotheine le lijo tse nang le fiber e ngata). Noa haholo metsi a hlakileng, ho hopola ho lefella tahlehelo ea mokelikeli ha o ntse o tsamaea. Pele u ikoetlisa ka baesekele e emeng, u ka noa amino acid e tlatsetsaho emisa lits'ebetso tsa catabolic ka har'a likhoele tsa mesifa, 'me kamora hore lenaneo le "butsoe", ho bohlokoa ho nka karolo ea protheine ea whey nakong ea metsotso e 15 kapa ja mahe a masoeu a mabeli (e phehiloeng kapa ka mokhoa oa omelet ea mouoane). U ka ja ka tloaelo hora e le 'ngoe le halofo ka mor'a ho palama baesekele sebakeng sena - tabeng ena, lijo li lokela ho kenyelletsa sehlahisoa sa protheine (nama, tlhapi, lijo tsa leoatleng), mohloli oa lik'habohaedreite tse rarahaneng (poho ea lijo-thollo kaofela) le meroho e mecha ( e senang starchy). Tsamaea!
U lokela ho koetlisa hoseng ka mpeng e se nang letho nako e behiloeng ke bakoetlisi, ho qoba khefu:
Letsatsi la 1 - metsotso e 30
Letsatsi la 2 - metsotso e 33
Letsatsi la 3 - metsotso e 35
Letsatsi la 4 - metsotso e 35
Letsatsi la 5 - metsotso e 37
Letsatsi la 6 - metsotso e 40
Letsatsi la 7 - phomolo
Letsatsi la 8 - metsotso e 43
Letsatsi la 9 - metsotso e 45
Letsatsi la 10 - metsotso e 45
Letsatsi la 11 - metsotso e 47
Letsatsi la 12 - metsotso e 50
Letsatsi la 13 - metsotso e 55
Letsatsi la 14 - metsotso e 55
Na u entse qeto ea teko "Ho theola boima ba 'mele ka baesekele ea boikoetliso"? Arolelana seo u se finyeletseng ho maikutlo!