Tse ka Hare
La lebotho la ho hanyetsa Ke matla a ’mele a ho hanela mokhathala. Bakeng sa sena, se lekantsoeng ke matla a mojaro le bolelele ba boiteko ba moatlelete ba ho hlola mokhathala mats'ebetsong a pheta-phetoang a mangata. Lipapali tse kang li-circuits tse tsoelang pele tse tsamaeang kapa tse tlase li lumella ho tseba ho hanyetsa ho ka lekanyetsoang e le nako e khuts'oane, e mahareng kapa e telele. Ka kakaretso, ho sebelisoa mesebetsi e tlase ea ho hanyetsa ho eketsa nako ea ho sebetsa.
Ka bokhutšoanyane, hase letho haese matla feela boloka matla maemong a sa fetoheng ka nako eo boitšisinyo kapa boitšisinyo ba lipapali bo nkang nako, ka hona, ka kakaretso, bo ts'oaroa ka metheo ea aerobic, le hoja ka matla a fetang 40 kapa 50% ea matla a mangata, hangata ho ba le phetoho e lebisang ho anaerobic. Matla a mamello a teng mehatong e fapaneng ea lipapali.
Ho ea ka Juan José González-Badillo, Moprofesa oa Khopolo le Boikoetliso ba Koetliso ea Lipapali Lefapheng la Saense ea Lipapali Univesithing ea Pablo de Olavide ea Seville, ho nahanela litlhoko tsa papali ka 'ngoe ho na le mefuta e fapaneng ea koetliso ho latela maemo a tsitsipano. hlokehang papaling ka 'ngoe:
Lipapaling tseo ho tsona matla a maholo le matla a ho phatloha, ha ba tobane le khanyetso e kholo, ba nkileng karolo e kholo, ba etsa tlhahiso ea ho etsa letoto la 3-4 la 1RM (ho pheta-pheta ho hoholo)
Bakeng sa mamello e potlakileng ea matla, ba etsa tlhahiso ea ho etsa li-3-5 tsa li-8-20 reps ka lebelo le phahameng le ka 30-70% ea 1RM, ba sebelisa li-recovery tsa 60 ″ -90 ″.
Bakeng sa lipapali tsa mamello tse nang le maemo a tlase a matla, ba fana ka maikutlo a ho etsa li-5 tsa li-reps tse 20 kapa ho feta ka 30-40% ka likhahla tse tsamaeang butle haholo le likhefutso tse khuts'oane (30 ″ -60 ″).
Matla a maholo le a mamello a ka koetlisoa ka nako e le ngoe 'me e lokela ho ba mokoetlisi ea ntlafatsang ts'ebetso le ea ratang tšebeliso e ntle ea koetliso e ngoe le e ngoe.
melemo e
- E ntlafatsa bokhoni ba pelo le phallo ea mali
- E matlafatsa tsamaiso ea ho hema
- Oxygenates mesifa
- E khothalletsa kholo ea mesifa
- E matlafatsa masapo
- E thusa ho fokotsa mafura a 'mele
- E khothalletsa ho hlaphoheloa
- Eketsa tekanyo ea metabolic
Litlhahiso
1. Qoba litšitiso tsa koetliso
2. Lekola tšebetso ea moatlelete mabapi le boima ba mosebetsi.
3. Ela hloko ho pheta-pheta
4. Eketsa matla butle-butle
5. Boitokisetso bo ikhethileng ba koetliso
6. Hlokomela litlhoko tsa moatlelete