ho ikoetlisa lapeng bakeng sa ho theola boima ba 'mele: likhetho tse 5 tse seng li lokiselitsoe esale pele ka linepe!

Ho na le likhetho tse ngata tsa ho ikoetlisa lapeng, empa e 'ngoe ea merero e tsebahalang haholo ea ho theola boima ba' mele le ho chesa mafura ke koetliso ea potoloho. Ha u so leke lenaneo lee kapa u batla mofuta o mocha oa ts'ebetsong ea lona? Re u fa mokhoa o lokiselitsoeng oa ho ikoetlisa bakeng sa koetliso ea potoloho lapeng bakeng sa banana, e tla u thusa ho theola boima ba 'mele le ho tlosa libaka tsa mathata le ho chesa mafura a mangata.

Koetliso ea potoloho ke mokhoa o rarahaneng oa boikoetliso ba 4-8 bakeng sa 'mele oohle, o phetoa ka makhetlo a seng makae. U ka ikhethela lethathamo la boikoetliso, nako ea ho bolaoa le palo ea likheo.

Koetliso ea potoloho e etsahala ka lebelo le potlakileng, lithupelo li etsoa ka mor'a tse ling ntle le khefu (kapa o mokgutshwane haholo), setopong se ka ho toba pakeng tsa selikalikoe. U ka koetlisa ho fokotsa boima ba 'mele le ho sebelisa lisebelisoa tse eketsehileng.

Mokhoa oa ho tsamaisa koetliso ea potoloho?

Koetliso ea potoloho lapeng bakeng sa banana hangata e kenyelletsa boikoetliso bakeng sa lihlopha tsohle tsa mesifa ea likarolo tse ka holimo le tse tlase tsa 'mele. Esita le haeba o hloka ho fetola feela, mohlala, letheka, u se ke ua lebala ka ho ikoetlisa bakeng sa matsoho le mpa. Mefuta e fapa-fapaneng ea ho ikoetlisa le mojaro oa palo e kholo ea mesifa e tla thusa ho chesa lik'hilojule tse ngata 'me kahoo ho eketsa katleho ea koetliso. Haeba u na le bothata bo itseng, u ka eketsa mefuta e mengata ea boikoetliso bo shebaneng le sebaka sena.

Melao ea mantlha ea ts'ebetsong ea koetliso ea potoloho bakeng sa tahlehelo ea mafura:

• Koetliso ea potoloho e kenyelletsa 4-8 ea boikoetliso ba cardio le matla le moroalo oa 'mele oohle.
• Boikoetliso bo etsoa ka tsela e le 'ngoe ntle le tšitiso (kapa ka tšitiso e fokolang ka metsotsoana e 10-20).
• Boikoetliso bo etsoa ka invoice kapa ka nako ka boikhethelo ba hau (bonyane ho pheta-pheta ha 10 kapa metsotsoana e 20 ka nako).
• Pakeng tsa li-circles ho lokela ho phomola metsotso e 1 ho isa ho e 3.
• Palo ea lipotoloho e itlhalosa, empa hangata koetliso ea potoloho e nka metsotso e ka bang 30.

Haeba u batla ho theola boima ba 'mele, etsa koetliso ea selikalikoe lapeng ka makhetlo a 3-5 ka beke bakeng sa metsotso e 30 (ho sa kenyelelitsoe ho futhumatsa le ho pholile). Joalokaha u etsa lapeng ntle le mokoetlisi, fetola mojaro oa bona ka boikemelo. U se ke ua e fetelletsa, empa u se ke ua lebala hore ntle le tsoelo-pele ha ho na sephetho. Butle-butle eketsa nako ea boikoetliso, eketsa boima ba li-dumbbell, fokotsa nako ea ho phomola pakeng tsa ho potoloha ho thusa ho potlakisa lebelo la boikoetliso.

Melemo ea koetliso ea potoloho bakeng sa ho theola boima ba 'mele:

• Ka lebaka la boikoetliso bo chitja o tla chesa mafura le ho theola boima ba 'mele. Ho ikoetlisa bakeng sa lihlopha tsohle tsa mesifa ho tla etsa hore 'mele oa hau o be o lekaneng le o otlolohileng, ntle le libaka tsa mathata.
• Koetliso ea potoloho e matlafatsa mesifa, e ntlafatsa mamello ea pelo le mesifa. Ena ke sistimi e ntle ea ho ikoetlisa ea pelo.
• U tla lula u khona ho fetola nako le matla a koetliso ea potoloho. Mananeo a joalo a bonolo ho a latela, a fetoha haholo ebile a phutholohile.
• Ena ke nako e ntle ea ho boloka nako, hobane koetliso ea potoloho lapeng e na le litšenyehelo tse phahameng tsa matla. Li thusa ho potlakisa metabolism ea hau le ho tsamaisa tšebetso e eketsehileng ea ho chesa mafura 'meleng.
• U hloka lisebelisoa tse eketsehileng bakeng sa thupelo.

Tsohle ka koetliso ea TABATA

Contraindications bakeng sa koetliso ea potoloho:

• Koetliso e fokolang ea 'mele (ea qalang papaling)
• Lefu la pelo
• Ho buuoa kapa ho tsoa kotsi haufinyane
• Mathata a tsamaiso ea musculoskeletal kapa manonyeletso
• Boimana le nako ea ho pepa (bonyane likhoeli tse 2)

Haeba u na le mafu a mang a sa lumellaneng le mosebetsi o sebetsang, pele u etsa koetliso ea potoloho lapeng, buisana le ngaka ea hau.

Boikoetliso bakeng sa koetliso ea potoloho lapeng

Re u fa moralo o lokiselitsoeng oa boikoetliso bakeng sa koetliso ea potoloho lapeng. Lenaneo le loketse banana ba batlang ho theola boima ba 'mele, ho chesa mafura le mesifa ea molumo. Haeba ba bang ba boitlhakiso ha e lumellane le uena, o ka ba kenyelletsa lenaneong la ho sebelisa mofuta o fetotsoeng oa boikoetliso kapa ho nkela sebaka ka boikoetliso bo bong boo u ka bo khethang.

Koetliso ea potoloho ea tšebetso ea potoloho

Re fana ka koetliso e pharaletseng ea potoloho lapeng, e tla kenyelletsa mefuta e fapaneng ea boikoetliso bakeng sa libaka tsohle tsa mathata. Sena se tla thusa ho koetlisa ka katleho e kholo. Lenaneo le tla kenyelletsa mefuta e latelang ea boikoetliso (ka masakaneng ho na le mehlala e ikhethileng):

• Boikoetliso ba Cardio ka ho hatisa ka mpeng (ho matha a phahamisitse mangole a hae holimo, burpee, matha a tšekaletseng, lekhala, le qhoma ka lerapo ka ho phahamisa maoto)
• Boikoetliso ba Cardio ka ho hatisa maoto (ho qhomela ka lehlakoreng le leng, ho qhoma matsoho, ho qhomela likhato tse 180, qhomela ka har'a squat e pharaletseng, sumo squat e qhoma ka eona)
• Boikoetliso bakeng sa 'mele o ka holimo (mohatelli oa benche ea dumbbell bakeng sa mahetla, li-pushups, pushups bakeng sa triceps, ho phahamisa matsoho holim'a biceps, ho ala matsoho letsoapong la mokokotlo)
• Ho ikoetlisa bakeng sa mala (ho sotha, ho sotha habeli, ho ama menoana ea maoto, ho phahamisa maoto, ho sotha ha Serussia)
• Lepolanka la boikoetliso (lepolanka le lehlakoreng, lepolanka la ho thetsana ka mahetla, kabelo ea maoto ka leqhoeleng, sekho, ho tsamaea ka leqhoele)
• Koetlisa maoto ka dumbbell (ho tsubella ka lehlakore, ho tsubella, ho ea pele, ho koaleha ka li-dumbbells, li- deadlift)
• Ho ikoetlisa bakeng sa maoto fatše (phahamisa leoto ka mahlakoreng a mane, sututsa sekere leoto le phahamisetsa lehlakoreng le khumama li phahamisa maoto ka borokhong)

Boikoetliso bo bong le bo bong bo kenyelletsa boikoetliso bo le bong. Haeba boikoetliso bo etsoa ka mahlakoreng a fapaneng (mohlala, lunge), joale letsoho le leng le le leng ka selikalikoe.

Boikoetliso morerong oa rona bo arotsoe ka matsatsi a 5. U ka koetlisa makhetlo a 3-5 ka beke ka khetho ea hau, tsamaisa lenaneo le leng le le leng ka mor'a le leng. Ka mohlala, haeba u koetlisa makhetlo a 3 ka beke: Mantaha - letsatsi la 1, Laboraro - letsatsi la 2 Moqebelo - letsatsi la 3 Mantaha - letsatsi la 4 , Joalo-joalo (matsatsi a beke e ka ba eng kapa eng). Boikoetliso bo felletseng ho invoice kapa ka nako ha u ntse u phutholohile, u ka tsepamisa maikutlo ho moralo o ka tlase. Palo ea mekhahlelo e hlalosa bokhoni ba eona le ho latela kakaretso ea nako ea thuto.

Li-video tse 20 tse holimo tsa ho ikoetlisa ka 'mele

Rera lithupelo tsa potoloho bakeng sa ba qalang:

• Boikoetliso bo bong le bo bong bo etsoa ka metsotsoana e 20-30 kapa 10-20 reps.
• Nako e setseng pakeng tsa boikoetliso metsotsoana e 10-15.
• Phomola pakeng tsa mekoloko metsotso e 2-3.
• Kakaretso ea nako ea koetliso ea metsotso e 15-25.

Etsa moralo oa boikoetliso ba potoloho bakeng sa maemo a tsoetseng pele:

• Boikoetliso bo bong le bo bong bo etsoa ka metsotsoana e 40-50 kapa ho pheta-pheta 15-30.
• Nako e setseng pakeng tsa boikoetliso metsotsoana e 5-10.
• Phomola pakeng tsa mekoloko metsotso e 1-2.
• Nako eohle ea ho ikoetlisa 30-40 metsotso.

Nako ea metsotso e 30 e sebetsa / metsotsoana e 15 e phomotse:

Nako ea ho sebetsa ka metsotsoana e 45 / metsotsoana e 15 phomolo:

Boikoetliso bakeng sa koetliso ea potoloho

Boikoetliso ka ho khetheha (empa eseng hakaalo) bo etsoe ka tatellano eo ba leng ho eona mabapi le ho phomola lihlopha tsa mesifa le ho tsosolosa phefumoloho ka mor'a cardio.

letsatsi 1

1. Ho tlola hamorao

2. - Tšoara lehetla

3. squat le dumbbells

4. Ho sotha

5. Burpee (khetho ea ho khetha)

6. Phahamisa leoto mahlakoreng ka mane

7. Phahamisa matsoho holim'a li-biceps

letsatsi 2

1. Ho ikatisa matsoho sebakeng sa backrest slope

2. Ho qhomela likhato tse 180

3. Ho phahamisa maoto

4. Lunge sebakeng

5. Ho qhalana ha maoto ka lehare

6. Ho matha ka ho phahamisa lengole le phahameng

7. Swing leoto tsoha

letsatsi 3

1. Lunge la morao

2. Ho Tsamaea ho Tshekaletseng

3. Ho sotha ha Russia

4. Sekere

5. Li-pushups tsa mahetla, matsoho le sefuba

6. Tlohela ka tlung e pharaletseng

7. Lehlakore le lehlakoreng

letsatsi 4

1. Tobetsa bencheng ea Dumbbell mahetleng

2. Matšoafo a tlohang

3. Ho sotha habeli

4. Litlhapi tse shoeleng

5. Lehlaka

6. Phahamisa leoto lehlakoreng ka mangole

7. Ho tsamaea bareng

letsatsi 5

1. Lunges e ea pele

2. Li-pushup tsa li-triceps

3. Ho tlolela ka tlama ka ho phahamisa maoto

4. Leoto phahamisa ka borokho

5. Sekho

6. Sumo squats ka ho qhomela

7. Tšoara maoto

Litlhahiso tsa ho ikoetlisa ka pie:

• Kamehla qala boikoetliso ka ho futhumala 'me u qete ka ho otla (ho otlolla) nako ea bona e ke ke ea feta metsotso e 5.
• Kamehla o kopanela boikoetliso bo chitja esita le lapeng ka lieta tsa lipapali (li-sneakers). Etsa bonnete ba hore u sheba lieta tsa rona tse ntle ka ho fetisisa tsa basali bakeng sa ho ikoetlisa.
• U se ke ua lebala ka metsi! Noa khalase e le 1 ea metsi metsotso e 30 pele u ikoetlisa le likopi tse 2 tsa metsi ka mor'a boikoetliso. Nakong ea litlelase, leka ho etsa bonnete ba hore u noa metsi metsotso e meng le e meng e 10, ho etsa li-SIP tse nyane tse seng kae.
• U se ke ua ikoetlisa ka mpeng e tletseng, lijo li lokela ho ba lihora tse 1.5-2 pele ho koetliso ea potoloho.
• Koetliso ea potoloho e lokela ho kenyelletsa boikoetliso bakeng sa lihlopha tsohle tsa mesifa. U ka kenyelletsa boikoetliso bakeng sa sebaka se lebisitsoeng (mohlala, maoto), empa tabeng ena, katleho ea koetliso ea potoloho bakeng sa tahlehelo ea boima ba 'mele le ho chesa mafura e fokotsehile.
• Hopola hore ho theola boima ba 'mele ha ho bohlokoa feela ho ikoetlisa kamehla, empa hape le ho boloka tekanyo ea letsatsi le letsatsi ea lik'hilojule. Esita le ho ikoetlisa letsatsi le leng le le leng ho ke ke ha u lebisa sephetho ntle le phepo e nepahetseng.
• Haeba u batla ho ikoetlisa bakeng sa ba qalang, sheba khetho ea rona ea livideo tse bonolo tse thehiloeng ho tsamaea ka potlako.

Livideo tse 5 tse nang le koetliso e akaretsang lapeng

Haeba u rata ho ba le mananeong a video a phethiloeng, sheba pokello ea rona ea livideo tsa boikoetliso ba potoloho lapeng bakeng sa ho theola boima ba 'mele ka Serussia. Ho ikoetlisa ka katleho bakeng sa ho theola boima ba 'mele ho tla u thusa ho tlosa libaka tsa mathata le ho tiisa' mele.

1. Ekaterina Kononova: Koetliso e sebetsang ea potoloho lapeng (metsotso e 25)

2. Motsoalle oa boikoetliso, boikoetliso bakeng sa bo-mme (metsotso e 10)

3. Boikoetliso ba Bosu ba 'mele oohle ka li-dumbbells (metsotso e 20)

4. Boikoetliso ba Bosu bakeng sa ba qalang (metsotso e 10)

5. Ekaterina Kononova: koetliso ea potoloho bakeng sa mesifa ea 'mele oohle (metsotso e 25)

Haeba u batla ho khutlisa boikoetliso bofe kapa bofe kapa ho ntlafatsa boikoetliso ba potoloho lapeng, sheba lihlopha tsa rona tsa boikoetliso tse seng li entsoe:

• Boikoetliso bo holimo ba 50 bakeng sa mesifa ea mpa ka lapeng
• Top 50 bakeng sa maoto lapeng
• Boikoetliso bo holimo ba 20 bakeng sa libetsa lapeng

Bakeng sa ho theola boima ba 'mele Ka li-dumbbells