Litepisi tse fokolang

Ha re lula toropong, hangata re sebelisa lipalangoang mme ha re fumane nako ea ho ea tlelapeng ea boikoetliso. Leha ho le joalo, e mong le e mong oa rona o na le monyetla o motle oa ho sebelisa ho tloha ho 540 ho isa ho 750 kcal ka hora ho sebelisa litepisi.

Tšebeliso ea matla e lekantsoeng ha u hloa ka makhetlo a 60-70 ka motsotso ke 0,14 kcal ka 1 kg ea boima ba 'mele. Kahoo, mosali ea boima ba 70 kg o sebelisa kcal e 10 ka motsotso ha a hloa litepisi. Kahoo ke khothatso e tsebahalang ea ho lahla lifti molemong oa mehato. Ts'ebeliso ea matla ha o theoha litepisi e tlase hanyane. 'Me haeba u nka qeto ea ho ikoetlisa ka pelo, ho bohlokoa hore u qale ka metsotso e 10-15 ebe u tlisa metsotso e 30 ho isa ho e 40.

Ke mesifa efe e sebetsang ha u nyoloha litepisi?

Ho tsamaea ka litepisi ho fokotsa haholo mafura a 'mele, mesifa ea molumo le ho tiisa khatello ea mali. Ho hloa litepisi ho boetse ho etsa hore mangole a otlolohe, li-straight straight straight (li-hamstrings le glutes) le mesifa ea namane (calorizer). Ho feta moo, kamora likhoeli tse tharo tsa "koetliso" e joalo, molumo oa matšoafo o eketseha ka 8,6% ka karolelano, bophahamo ba letheka bo fokotseha ka 2%, 'me boemo ba k'holeseterole bo theoha ka 3,9%.

Ho nyoloha litepisi ho tšoana le ho ikoetlisa ka botlalo 'meleng. Ho feta moo, libaka tse ngata tsa boikoetliso haesale li na le simulator ea Stairmaster e etsisang litepisi tsa ho hloa.

U hloka ho qala ho tsamaea ntle le boima. Hang ha ho ba bonolo ho uena, o ka ntlafatsa phello ka litekanyo. Nka li-dumbbells tse 2-3 kg letsohong le leng le le leng (boima ba 'mele ka bophara ba 5-6 kg). Mehato e feto-fetohang ea mehato ke hore u ke ke ua tsamaea kapa ua matha ho tsona feela, empa hape u ka ikoetlisa.

U ka koetlisa joang litepising?

Kamehla futhumatsa mangole a hau pele u qala boikoetliso. Etsa bonnete ba hore bohato ba lieta tsa hau bo ke ke ba thella litepising.

Khetha litepisi tsa ho fofa tse nang le bonyane mekato e meraro (bonyane mehato e 10 ka 'ngoe). Sena se lekane bakeng sa qalo, joale o ka fetela mokatong o mong. Mehato ea lebala la lipapali ke khetho e ntle haeba u ka khona.

Koetliso ea 1 - Ho tsamaea ka litepisi tsa Dumbbell

1. Nka li-dumbbells tse boima ba lik'hilograma tse 2-3 (ha u ntse u ikamahanya le maemo, eketsa boima ba 'mele ho isa ho lik'hilograma tse 5-7). Se ke oa makatsoa ke boima bo bobebe - qetellong ea moepa, lirope tsa hau li tla tsuba moroalo. Haeba ho se joalo, nka li-dumbbells tse boima nakong e tlang. Kamora libeke tse 'maloa, o tla khona ho phahamisa li-dumbbells tse 10 ka letsohong le leng le le leng.
2. Boloka matsoho a hao a leketlile ka bolokolohi. Qala ho hloa.
3. Qetellong, u se ke ua itumella ho phomola, ho hetla 'me u qale ho theoha ka sekhahla se laoloang. Se ke oa potlaka.
4. Kamora ho ea mokatong o ka tlase, phomola metsotso e seng mekae, ebe o qala moepa o latelang. Kamora ho phahamisa le ho theoha, o lokela ho utloa tsitsipano mesifeng ea lirope tsa hau. Nakong ea boraro, o tla thatafalloa ho laola maoto - sena ke sesupo sa hore ke nako ea ho emisa. Matsatsi a mabeli kamora seboka sena, letheka le tla utloisa bohloko haholo. Boholo ba bohloko ba mesifa bo bakoa ke ho pheta-pheta ha ccentric nakong ea litepisi tse laoloang tse theohang. Le ha ho se thata joaloka ho phahamisa, ke mosebetsi o boima bakeng sa likhoele tsa mesifa - ba tla amohela microdamage. Empa ha ua lokela ho tšoha, likotsi tse joalo li tla thusa ho kenya tšebetso ea sele e ncha, 'me letheka la hau le tla ba le setšoantšo le letsoalo.

Ho ikoetlisa 2 - Boikoetliso bo Qalang

Ha o ikutloa o kholisehile ka mehato, o ka kenyelletsa boikoetliso bo bonolo ho tsamaeeng ha hao. Pele o ikoetlisa, etsa bonnete ba hore oa futhumala, tsamaea ka lifofane tse 2-3, ebe o fetela karolong e kholo.

Etsa boikoetliso ka bonngoe, u fe e mong le e mong metsotsoana e 15-30:

1. Ho matha litepisi;
2. Ho qhomela;
3. E phahama menoaneng ea maoto;
4. Mehato e melelele;
5. Litlhakiso tsa sefapano;
6. Tsoha matsoho le maoto.

Pheta boikoetliso ka tatellano e ts'oanang makhetlo a 3-4. Ha u ntse u koetlisa, eketsa nako ea thuto ka ho eketsa palo ea likhechana. Haeba bohloko kapa bothata bo hlaha, emisa ho ikoetlisa 'me u buisane le ngaka ea hau.

Ho ikoetlisa 3 - Boikoetliso bo tsoetseng pele ba lere

Mofuthu le ho tsamaea ka lifofane tse 3-4, ebe u fetela karolong e kholo ea thuto.

Etsa boikoetliso ka bonngoe, u fe e mong le e mong bonyane metsotsoana e 30.

1. Ho matha litepisi;
2. Ho tlolela hodimo hanyane hotswa ho motho ya maphooko;
3. Li-squats tse sa lekaneng (pele ka lehlakoreng le leng, ebe ka lehlakoreng le leng);
4. Li-push up;
5. Khutlisa li-push-up.

Pheta boikoetliso ka tatellano e ts'oanang makhetlo a 3-4. Ona ke boikoetliso bo phephetsang, ka hona etsa boikoetliso ka tsela e laoloang, latela mokhoa oa hau le khokahano (calorizator). Ha u ntse u koetlisa, eketsa nako ea thuto ka ho eketsa palo ea likhechana.

Mme o seke oa nahana hore lere le tloaelehileng ho fetisisa le ka nkeloa sebaka ke mefuta eohle ea bohato kapa li-simulators. Kahoo sebelisa lifti le lipalangoang tse seng kae, 'me u sebelise litepisi tse ngata' me u tsamaee ka maoto.