Tse ka Hare
Lekunutu la pale ea katleho ea lilemo tse 30 ea Bodypump le ho boikoetliso ba eona bo matla bo kopanyang boikoetliso ba 'mele le boikoetliso ba matla. Tsela e potlakileng ea ho iphumana u le boemong bo botle ba 'mele e ka sebelisoa ke mang kapa mang.
Boemo ba bothata: Bakeng sa maemo a phahameng
Bodypump ke mokhoa oa ho koetlisa boima ba 'mele o entsoeng ke k'hamphani ea boikoetliso ea Les Mills International. Lihlopha li thehiloe holim'a molao-motheo o thehiloeng saense "Phello ea Pep" - ho matlafatsa mesifa ka ho pheta-pheta khafetsa ka lebelo le potlakileng la ho ikoetlisa ka litekanyo tse nyenyane tsa mahala. Boikoetlisong bo le bong, ho pheta-pheta ho tloha ho 800 ho isa ho 1000 boikoetlisong bo bong le bo bong.
Mokhoa ona o lumella:
- eketsa matla ntle le ho eketsa molumo oa biceps le triceps;
- theha liphallelo tse lekanang tsa 'mele;
- chesa ho fihlela ho 600 kcal ka hora ea koetliso 'me ka lebaka la sena, ka ho ikoetlisa kamehla, fokotsa boima ba' mele ka nako e khutšoanyane.
Thuto e tsitsitseng ea mesifa ea matsoho, mahetla, sefuba, mokokotlo, abs, marako, mehlala ea maoto le lithane tsa 'mele oohle. Hape Bala: Ho ikoetlisa ka mpeng le ka morao
Likarolo tsa koetliso ea Bodypump
Boikoetliso bo arotsoe ka likarolo tse 'maloa - lipina tse lebisitsoeng ho lihlopha tse itseng tsa mesifa. Bodypump e nkoa e le koetliso e ntle ka ho fetisisa ea boima ba 'mele bakeng sa ho chesa lik'hilojule: liphuputso li bontšitse hore ho etsa lipina ho hloka matla a mangata ho feta ho sebetsa ka boima bo boima ka lebelo le fokolang.
Boikoetliso bohle lenaneong le etsoa ka ho tsamaisana le 'mino o tlamang. Sena se beha lebelo la pina ka 'ngoe, ho eketseha ha moatlelete a ntse a tsoela pele 'me a fetela boemong bo phahameng ba koetliso. Hape Bala: Boikoetliso ba 'mele o ka Holimo
Mokhoa oa ho qala litlelase tsa bodypump
Potoloho ea ho ikoetlisa ea Bodypump e na le likhetho tsa maemo a fapaneng a ho ikoetlisa, ho tloha ho a manyane ho isa ho a tsoetseng pele. Batho ba qalang ho phahamisa boima ba eletsoa hore ba qale ka litsela tse 'nè ba sebelisa litekanyo tse bobebe kapa bareng feela e se nang letho. Joale, pina e le 'ngoe e lokela ho eketsoa beke e' ngoe le e 'ngoe e latelang ho ntlafatsa butle-butle mokhoa oa hau, ho haha matla a mesifa le mamello ntle le kotsi ea kotsi ka lebaka la tsitsipano e feteletseng.
- Bakeng sa boikoetliso ba sehlopha, sehlopha sa boikoetliso se fana ka sethala le li-barbell tse nang le li-disc tsa boima.
- Baatlelete ba hloka liaparo tse phutholohileng tse sa thibeleng lieta tsa ho sisinyeha le ho ikoetlisa tse nang le li-soles tse sa thellang.
Boikoetliso bo matla nakong ea koetliso bo baka ho fufuleloa ho hoholo, kahoo ho hlokahala hore ho be le thaole ea botho ho tlosa mongobo o feteletseng letlalong, hammoho le botlolo ea metsi ho boloka hydrobalance 'meleng le ho boloka mokhoa oa ho noa. Hape Bala: Boikoetliso ba ho theola boima ba 'mele
Mabaka a Maholimo a XNUMX a ho Qala Boikoetliso ba Bodypump
- Bodypump e fana ka boikoetliso bo botle ba cardio ka metsamao e potlakileng, e matla e eketsang lebelo la pelo.
- Palo e phahameng ea ho pheta-pheta e koetlisa mesifa e le hore e sebetse ka khanyetso e tlaase ka nako e telele. Sena se ntlafatsa mamello ea mesifa.
- Boikoetliso ba pompo ea 'mele bo ntlafatsa phallo ea mali le ho eketsa elasticity ea mesifa, e fokotsang tsitsipano mokokotlong le manonyeletso.
- Ho ikoetlisa kamehla ho ntlafatsa metabolism. Ho ea ka boitsebiso bo hatisitsoeng koranteng ea Medicine & Science in Sports & Exercise, batho ba latelang tsamaiso ea Bodypump ba chesa mafura le lik'hilojule ka potlako ho feta ba koetlisang ka boima bo boima.
- Liphuputso li bontša hore koetliso e nang le palo e phahameng ea ho pheta-pheta le mojaro o tlaase o eketsa masapo a masapo, ho fokotsa kotsi ea lefu la ho fokola ha masapo, osteopenia.
Liphetoho tse ntle mabapi le ho theola boima ba 'mele, molumo oa mesifa le phomolo li bonahala ka mor'a khoeli ea koetliso e sa khaotseng. Hape Bala: Boikoetliso ba 'mele o ka tlaase
Boikoetliso ba motheo bakeng sa koetliso ea boima ba 'mele
Mokhoa o tloaelehileng oa ho ikoetlisa oo libaka tsa boikoetliso tse ngata li o khomarelang ke nako e felletseng ea metsotso e 60. E na le lipina tse 10 tse nkang metsotso e 4-5, e 'ngoe le e' ngoe e etselitsoe sehlopha se itseng sa mesifa. Qala ka ho futhumatsa ho sebetsa mekhoa le metsamao e tla sebelisoa karolong e ka sehloohong ea boikoetliso.
- Ka mor'a moo, ba tsoela pele ho sebetsa mesifa ea maoto, likoti, sefuba, morao ka thuso ea li-squats, traction, deadlifts, li-presses le ho sutumelletsa sefubeng.
- Joale ho tsepamisa maikutlo ho fetela ho lihlopha tsa mesifa ea 'mele o ka holimo - triceps, biceps, mahetleng. Ho etsoa li-push-ups tse nang le matsoho a mangata, ho phahamisa li-barbell, ho phahamisa le ho hlahisa matsoho ka boima ba 'mele.
- Mosebetsi fatše o etsoa ntle le litekanyo 'me o reretsoe ho matlafatsa mesifa ea mantlha. Ho phahamisa leoto le likhetho tse fapaneng bakeng sa ho chenchana, mapolanka, li-twist li etsoa.
Boikoetliso bo qetella ka boikoetliso ba ho otlolla, boima ha bo sebelisoe. Bona hape: koetliso ea matla
Litlhahiso bakeng sa Boikoetliso ba Pump Bodypump
Batho bao ho buuoang ka bona ba Bodypump ha ba na meeli e hlakileng. Banna le basali ba lilemo leha e le life, boima bo feteletseng kapa boima bo tloaelehileng, ba nang le katleho ea lipapali le ba qalang ba se nang phihlelo, ba ka kopanela mofuteng ona oa ho ikoetlisa.
Lithibelo li ka sebetsa ho bakhachane. Potso ea ho qala kapa ho tsoela pele ka koetliso ea bona e etsoa qeto ka mor'a ho buisana le ngaka ea botho le mokoetlisi oa boikoetliso. Bona hape: Litlhahiso tsa mantlha
Bakeng sa batho ba phelang bophelo ba ho iphelisa, litlelase tse nang le palo e kholo ea ho pheta-pheta boikoetliso le litekanyo tse bobebe li hlokahala feela: li u lumella ho tlosa kapele liphello tsa ho se sebetse 'meleng - nts'etsopele ea botenya, atrophy ea mesifa, mathata a metabolic. Ba batlang ho ba le 'mele o matla, o nang le toned ka liphallelo, empa eseng mesifa ea pumped, ba tla ananela katleho e phahameng ea koetliso ea Bodypump.