Haeba u halefile ka mosebetsi oa hau oa ho ikoetlisa, koetliso ea nako ke e 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho hlophisa lintho. Ka koetliso ea nakoana, o sutumetsa 'mele oa hau sebakeng sa ts'ireletso bakeng sa nako e khutšoanyane. Hase feela hore sena se tla u thusa ho chesa lik'hilojule tse ngata ha u ntse u ikoetlisa, ho etsa hore mosebetsi oa hau oa ho fofa o fofa hobane u lebisa tlhokomelo karolong e 'ngoe feela ka nako.
Ho molemo le ho feta ke ho koetlisa ka nako e telele (HIIT) . Koetliso ea mofuta ona e etselitsoe hore o sebetse ka matla haholo nakong ea nako e itseng. Hase seo feela se thusang ho haha mamello, ho eketsa nako ea hao ea banaerobic mme ho u fa nako e ntle ka morao .
Ho tsofala ho kenyelletsa lik'hilojule tsa 'mele oa hao o chesang ho khutlisetsa' mele oa hau boemong ba pele ba ho ikoetlisa. Seo se bolela hore o chesa lik'hilojule tse ngata ntle le ho ba le ho ikoetlisa haholoanyane.
Ho ikoetlisa ho nka lintho ho isa boemong bo latelang ka ho palama libaesekele ka mekhahlelo e meraro e fapaneng ea matla. Nakong ea mosebetsi oa hau o sebetsang ho tloha metsotsoana e 30 ho ea ho metsotsoana e 90, o tla sebetsa ka thata haholo, e ka ba e lekanang le Level 9 ka tatellano ena e nkiloeng , ka mokhoa o leka-lekaneng, e leng Level 8, le ka nako eo ho thata haholo, kapa ka Nako ea 6 kapa ea 7.
Seo U se Hlokang bakeng sa Thupelo ea ho Koetlisoa ho Phathahane
U ka etsa mosebetsi ona ka mochine ofe kapa ofe oa cardio o tsamaisoang ka mokhoa oa ho tsamaisa kapa ka mesebetsi leha e le efe e ka ntle. U ka sebelisa treadmill, mochine o elliptical, steer stepper, kapa potoloho e emisa.
Ka ntle, o ka matha kapa oa baesekele 'me u fapane lebelo la hau ho fetola matla a nako ka nako.
Haeba u ka ba le maralla haufi le moo, u ka kenyelletsa le tsona ka nako ea hau.
Etsa bonnete ba hore u na le botlolo ea metsi ha u ntse u ikoetlisa nako e telele 'me u lokela ho noa joala hoo e ka bang qetellong ea thibelo ea nako le nako.
Noa neng kapa neng ha u nyoriloe, 'me u noe metsi a monate qetellong ea ho ikoetlisa.
Ho feta moo, u se ke ua ikutloa eka u hloka ho boloka maemo a tšoanang bakeng sa nako e 'ngoe le e' ngoe. Ha u ntse u khathala haholo, u ka 'na ua tlameha ho tsamaea butle kapa ho fokotsa ho hanyetsa e le hore u lule u e-na le maikutlo a bontšitsoeng. Ke ntho e tloaelehileng, le hoja ho ka ba le tsusumetso ho leka maemo a tšoanang nako le nako.
30-60-90 Koetliso ea Maiketsetso
| Nako | Boima / lebelo | Boiteko bo nahannoeng |
|---|---|---|
| Metsotso e 5. | Hlompha ka lebelo le bonolo ho itekanetseng | 4 - 5 |
| Metsotso e 5. | Ntlha ea motheo: Eketsa lebelo ka hanyane ka hanyane ho feta ho phutholoha | 5 |
| Motsoako o Motle oa Motsoako oa 1 | ||
| Metsotsoana e 30 | Eketsa lebelo la hau kapa ho hanyetsa mosebetsing kaofela | 9 |
| Metsotsoana e 30 | Fokotsa lebelo le lekaneng bakeng sa ho hlaphoheloa ka botlalo | 4 - 5 |
| Metsotsoana e 60 | Eketsa lebelo la hao kapa ho hanyetsa mosebetsi ka thata | 8 |
| Metsotsoana e 60 | Fokotsa lebelo le lekaneng bakeng sa ho hlaphoheloa ka botlalo | 4 - 5 |
| Metsotsoana e 90 | Eketsa lebelo kapa ho hana ho sebetsa ka lebelo le leka-lekaneng | 7 |
| Metsotsoana e 90 | Fokotsa lebelo le lekaneng bakeng sa ho hlaphoheloa ka botlalo | 4 - 5 |
| Motsoako o sa tsoaneng oa Block 2 | ||
| Metsotsoana e 90 | Eketsa lebelo kapa ho hana ho sebetsa ka lebelo le leka-lekaneng | 7 |
| Metsotsoana e 90 | Fokotsa lebelo le lekaneng bakeng sa ho hlaphoheloa ka botlalo | 4 - 5 |
| Metsotsoana e 60 | Eketsa lebelo la hao / ho hanyetsa mosebetsing ka thata | 8 |
| Metsotsoana e 60 | Fokotsa lebelo le lekaneng bakeng sa ho hlaphoheloa ka botlalo | 4 - 5 |
| Metsotsoana e 30 | Eketsa lebelo la hau kapa ho hanyetsa mosebetsing kaofela | 9 |
| Metsotsoana e 30 | Fokotsa lebelo le lekaneng bakeng sa ho hlaphoheloa ka botlalo | 4 - 5 |
| Sekhahla se Kopaneloang Block 3 | ||
| Metsotsoana e 30 | Eketsa lebelo la hau / ho hana ho sebetsa kaofela | 9 |
| Metsotsoana e 30 | Fokotsa lebelo la hao ho fihlela u le mothating oa ho khutlisa hantle | 4 - 5 |
| Metsotsoana e 60 | Eketsa lebelo la hao / ho hanyetsa mosebetsing ka thata | 8 |
| Metsotsoana e 60 | Fokotsa lebelo la hao ho fihlela u le mothating oa ho khutlisa hantle | 4 - 5 |
| Metsotsoana e 90 | Eketsa lebelo kapa ho hana ho sebetsa ka lebelo le leka-lekaneng | 7 |
| Metsotsoana e 90 | Fokotsa ka lebelo ho potlakela ho phomola ka botlalo | 4 - 5 |
| Motsoako o Kopaneng oa Motsoako oa 4 | ||
| Metsotsoana e 90 | Eketsa lebelo kapa ho hanyetsa mosebetsi ka tsela e itekanetseng ho ea boima | 7 |
| Metsotsoana e 90 | Fokotsa lebelo la hao ho fihlela u le mothating oa ho khutlisa hantle | 4 - 5 |
| Metsotsoana e 60 | Eketsa lebelo la hao kapa ho hanyetsa mosebetsi ka thata | 8 |
| Metsotsoana e 60 | Fokotsa lebelo la hao ho fihlela u le mothating oa ho khutlisa hantle | 4 - 5 |
| Metsotsoana e 30 | Eketsa lebelo la hau kapa ho hanyetsa mosebetsing kaofela | 9 |
| Metsotsoana e 30 | Fokotsa lebelo la hao ho fihlela u le mothating oa ho khutlisa hantle | 4 - 5 |
| Theola maikutlo | ||
| Metsotso e 5 | Lula fatše ka lebelo le bonolo | 3 - 4 |
| Kakaretso: | Metsotso e 39 |
Ena ke mosebetsi o matla haholo o ka 'nang oa se ke oa tšoanela ba qalang . Etsa bonnete ba ho buisana le ngaka pele u qala lenaneo la boikoetliso, haholo-holo haeba u e-na le boemo bo sa foleng kapa mathata a bophelo bo botle.