Ho na le maemo ao u tlamehang ho tlohela ho ikoetlisa ho ikoetlisetsa, ha ho na mokhoa oa ho ikoetlisa ka video kapa ka li-dumbbells lapeng. Hangata sena se etsahala ha re le leetong, phomolong kapa ha ho hlaha litaba tsa bohlokoa tse hlokang tharollo e potlakileng. Ho thoe'ng haeba ho na le takatso ea ho ikoetlisa, empa kae kapa kae moo ho se nang letho? Ho na le mofuta oa boithapollo bo sa hlokeng lisebelisoa tse khethehileng kapa lisebelisoa. Ena ke seboka sa koetliso ea nako ea boima ba 'mele.
Likarolo tsa koetliso le boima ba 'mele
Karolo ea mantlha ea koetliso ea nako le boima ba 'mele ke hore ba khetha mekhoa e mengata e kopaneng le e nyalisitsoeng. Sena se bolela hore ba qalang ba tla tlameha ho ithuta mokhoa oa ho ikoetlisa mme ba qale ka metsamao e bonolo, butle-butle ba ba thatafalletsa. Mohlala, ho fapana le ho tlolela ka ntle ho squats, o tlameha ho qala ho ithuta ho squat ka nepo, mme ho fapana le ho bolaoa ke morena ea leoto le le leng, ithute ho ts'oara mokokotlo maemong a nepahetseng ha o theoha ka maoto a mabeli. Batho ba koetlisitsoeng ba ka phethela boikoetliso hanghang ka boitlhakiso bo rarahaneng le ho feta.
Karolo e latelang ke mefuta e mengata ea ho pheta-pheta - ho tloha ho tse hlano ho isa ho mashome a mabeli ka sete. Mekhoa e etsoa ka nakoana - ho hlokahala hore u phete palo e phahameng ka ho fetesisa ka metsotsoana e 30 ho isa ho e 40 (calorizer). Ha mokhatlo o le thata haholo, o ka pheta-pheta lintho tse seng kae tseo u li phetang. Motho ofe kapa ofe ea tloaelehileng a ka etsa marokho a 30 a boreleli habonolo ka metsotsoana e 20, empa ho ka etsahala hore a se ke a tseba li-burpees tse 20 ka li-push-up.
Boikoetliso bo etsoa ka selikalikoe. Phomolo lipakeng tsa selikalikoe e nyane - karolelano ea metsotsoana e 30. Ba qalang ba ka phomola halelele - ho fihlela ba fola le ho hema. Polokeho e tla pele.
Boteng ba litheko tsa TRX kapa lebanta la rabara li thusa ho etsa hore mefuta e mengata ea boikoetliso e fapane, empa ha se tšobotsi e hlokahalang.
Sebopeho sa Boikoetliso ba 'mele
Ho na le mekhoa e mengata ea ho aha boikoetliso ba nako, empa ena ke e bonolo le e otlolohileng ho feta ena. Bakeng sa seboka se le seng, o hloka feela ho khetha liikoetliso tse tharo - bakeng sa mesifa ea 'mele o kaholimo,' mele o tlase le pelo. Batho ba koetlisitsoeng ba ka kenyelletsa mekhahlelo e rarahaneng ea lebasetere ka sehlopheng.
Palo ea mekhoa e tla ba e phahameng. Haeba bakeng sa thupelo e tloaelehileng ea selikalikoe ea lithupelo tse robeli ho kgothaletswa ho etsa didikadikwe tse 3-4, ka nako eo ka dithutiso tse tharo palo ya didikadikwe e tla nyolohela ho 8-9. Rala metsotso e 15-20 bakeng sa karolo e mafolo-folo ea thuto 'me u etse likheo tse ngata kamoo ho ka khonehang, u behe metsotsoana e 30 feela boikoetlisong bo bong le bo bong.
Boikoetliso ba ho qala e ka shebahala tjena:
- Maqhubu a Knee
- squat
- Ho tlolela sebakeng
- Phomola - motsotso o le mong
Bakeng sa boemo ba lipakeng mohaho o joalo o loketse:
- Matšoafo a lengole a phahamisitsoeng
- Li-push-up ho tloha fatše
- Jacks Jacks
- Phomolo - metsotsoana e 40
Le mosebetsi boemo bo tsoetseng pele e ka hahuoa ka tsela ena:
- Ho sututsa ha popane
- Qhomela squats
- Ho matha sebakeng ka ho phahamisa mangole
- Phomolo - metsotsoana e 30
U ka sebelisa motsamao o kopaneng kapa oa lebasetere. Boemo bo ka sehloohong ke hore li lokela ho ba likarolong tse fapaneng tsa 'mele.
Koetliso e 'ngoe le e' ngoe e hahiloe haufi le boikoetliso bo boholo, lihlopha tse thata, 'me e kenyelletsa lihlopha tse kholo tsa mesifa. Sena se fana ka phello e ntle ea metabolism (calorizator).
Etsa bonnete ba hore u ikoetlisa ka nepo, ntle le ho roba mokhoa ona mme ha o na lipehelo tse hananang le mesebetsi ea lipapali. Haeba ho na le li-contraindications, ho molemo ho phomola le ho emela boikoetliso ba hau tikolohong e sireletsehileng.