Lilemong tse mashome tse fetileng, boikoetliso e ne e le ntho eo re e entseng bakeng sa ho ithabisa le ho ikutloa re le motle, empa matsatsing ana ho ikoetlisa ha se boiketlo, ke ntho ea bohlokoa. Re tlohile sechabeng se mafolofolo ho ea ho nako e ngata ea nako ea eona qetellong ea eona . Re lutse mosebetsing, ha re shebella thelevishene, re bapala lipapali tsa video, re khanna-bongata ba rona re lula ho feta kamoo re emang teng kapa re falla. Ho lula haholo ho eketsa mefuta eohle ea bophelo bo kotsi joaloka mofuta oa lefu la tsoekere ea mofuta oa 2, lefu la pelo, esita le lefu la pele.
Bohle rea tseba hore re hloka ho ikoetlisa 'me bohle re tseba motheo oa lenaneo le feletseng: Cardio , koetliso ea matla , le mekhoa ea ho feto-fetoha ha maemo . Ho utloahala e le bonolo, empa ha u sheba kemiso e tloaelehileng ea ho ikoetlisa e akarelletsang likarolo tsena kaofela, u bona hore na ho thata hakae ho lumellana le ntho e 'ngoe le e' ngoe, haholo-holo haeba u na le kemiso e phathahaneng , eo boholo ba rona re e etsang.
Ke hona moo ho sebetsanang le ho sebetsa ka metsotsoana e khutšoanyane. Ho sebetsa nako e khutšoanyane ho ka sebetsa hantle joaloka nako e telele, mosebetsi o tsoelang pele haeba u ba etsa ka tsela e nepahetseng. Senotlolo sa sebele ke ho sebetsa ka thata nakong eo u nang le eona.
Melemo ea Mesebetsi e Mokhutšoanyane
Hangata re nahana hore re tlameha ho ikoetlisa ka hora kapa ho feta, empa litsebi li ithutile ho seng joalo. Ho ikoetlisa ha nakoana ho na le melemo ea bona ho kopanyelletsa le:
- Ho lahleheloa ke tefo - Phuputso e 'ngoe e phatlalalitsoeng ho Journal of Obesity e fumane hore boikoetliso bo phahameng ba ho ikoetlisa bo ka ba bo matla haholo ho fokotsa mafura a' mele hammoho le mafura a mpa .
- Matlafatso a ho ikoetlisa - Liphuputso li boetse li bontšitse hore ho ikoetlisa ka nako e khutšoane ka potlako ho feta metsotso e 7 ho ka fana ka melemo e tšoanang le nako e telele kapa hora ho phahamisa litekanyo.
- Ho bonolo ho etsa kemiso - Ho bonolo haholo ho lumellana le ho ikoetlisa metsotso e 10 ho feta, ho re, hora ea koloi kapa koetliso ea matla.
- Ntlafatsa bophelo ba hau - Phuputso e 'ngoe e phatlalalitsoeng ho Diabetologia e fumane hore batho ba nang le lefu la tsoekere la mofuta oa 2 ba ruile molemo ho feta ho tloha ho tsamaea nako ho feta leeto le tsoelang pele.
- Mesebetsi e bonolo ho e khomarela - Ho bonolo hore u ikoetlise ka nako e khutšoanyane, e leng se bolelang hore u na le tloaelo e kholo ea ho ikoetlisa .
Ho Ntlafatsa
Ntho ea sebele ea ho etsa mosebetsi o khutšoanyane ke ho sebetsa ka mokhoa o phahameng. Ha e khutsoanyane, ho thata haholo hore u sebetse ho fumana molemo o moholo oa ho ikoetlisa.
Ho na le litsela tse sa tšoaneng tsa ho sebetsa ka thata ka nako e khutšoanyane ho kenyelletsa:
- Koetliso ea sekhahla se phahameng ka matla - Mofuta ona oa ho ikoetlisa o ka 'na oa kenyelletsa ho etsa letoto la tšusumetso e phahameng kapa matla a phahameng a sisinyeha ka mor'a hore a phomole haholo.
- Koetliso ea Tabata - Ka Tabata, o sebetsa ka metsotso e 4 ea mosebetsi o phahameng, o etsa boikoetliso bo matla haholo bakeng sa metsotsoana e 20 le ho phomola bakeng sa 10, o pheta seo ka nako ea ho ikoetlisa.
- Koetliso e phahameng ea potoloho ea potoloho - Sena se akarelletsa ho ikoetlisa ka boima ba lik'hemik'hale tse etsang hore pelo ea hau e fokotsehe 'me e u lumelle ho sebetsa mesifa e mengata ka nako e le' ngoe.
- Matšoao a metabolism - Met con ke mofuta o phahameng oa ho potoloha ha potoloho o akarelletsang ho phephetsa ho ikoetlisa ka makhetlo a khutšoanyane haholo.
Joaloka bonase, mefuta ena ea ho sebetsa e eketsa ts'oaetso ea hau, kapa palo ea lik'hilojule 'mele oa hao o chesa ka mor'a ho ikoetlisa.
Ho e kenya ka hohle
Kahoo, o tseba hore o ka etsa mosebetsi o khutšoanyane-o lokela ho shebahala joang? Mesebetsi ea metsotsoana e tlaase e fana ka maikutlo a hore na u ka etsa joang ho sebetsa ha hao nakoana.
Kemiso e 'ngoe le e' ngoe, e ka etsoang metsotso e 5 ho ea ho e 15, e lebisa sehlopheng se seng sa mesifa kapa sebaka se le seng sa ho ikoetlisa, 'me se akarelletsa mekhoa e fapaneng ea ho ikoetlisa e reretsoeng ho boloka matla ka ho fetisisa bakeng sa ho ikoetlisa.
Joang
- Haeba u batla boiphihlelo bo feletseng ba 'mele, o ka etsa mosebetsi oohle ka nako e le' ngoe kapa ka linako tse fapaneng ho pholletsa le letsatsi.
- Bakeng sa kemiso e phathahaneng, u ka etsa mosebetsi o le mong kapa ho feta letsatsi ka leng. Etsa bonnete ba hore u lumella mesifa ea hau ho phomola bonyane letsatsi le leng pakeng tsa ho sebetsa.
- Bakeng sa thuto e 'ngoe le e' ngoe, nahana ka ho falla ho tloha boithapollong bo bong ho ea ho o latelang ka ho phomola hanyenyane kapa ho se na letho pakeng tsa lona Sena se tla boloka matla a phahameng e le hore o tle o atlehe ka ho fetisisa thupelong e 'ngoe le e' ngoe.
- Lekola matla a hau. U lokela ho sebetsa ka thata, hoo e ka bang ka Level 7-9 ho ena ho nahanoa hore na ho na le chate e entsoeng joang . U ka boela ua sebelisa litebelisoa tsa sekhahla sa pelo ho etsa bonnete ba hore u boemong bo phahameng ba libaka tsa hau tsa lebelo la pelo .
- Etsa bonnete ba hore o futhumala (bona sebopeho se futhumala ka tlaase) pele ho mosebetsi o mong le o mong 'me u ipha nako ea ho otlolla ka mor'a hore u ikoetlise.
Litlhokomelo
Bona ngaka ea hau haeba u na le mofuta leha e le ofe oa boemo kapa kotsi pele u leka ho sebetsa. Kamehla u tlōle kapa u fetole ntho leha e le efe e etsang hore u utloe bohloko kapa u sa phutholoha.
Ho ikoetlisa ka mofuthu
Lisebelisoa tse hlokahalang: Ha ho letho
Joang
- Etsa boikoetliso bo bong le bo bong ka metsotsoana e 30 kapa, ha u se na timer, etsa likarolo tse 20 tsa boikoetliso bo bong le bo bong.
- Tsamaea ho tloha ho e 'ngoe ho ea ho e' ngoe u e-na le phomolo e nyenyane kapa e se nang letho
- Butle-butle eketsa mokoloko oa hau oa ho khanna ho tlisa tekanyo ea pelo ea hau ho isa tekanyo e leka-lekaneng.
| Nako | Koetlisa | RPE |
|---|---|---|
| 30 sec | Mohato oa ho ama - Etsa ka ho le letona ho ea kamoo o ka khonang, ho nka matsoho. Khutlela morao ebe u tsamaea ka ho le letšehali. Tsoela pele ho khutlela morao le ho feta, ho etsa hore mehato e be khōlō ha u ntse u futhumala. | Lebelo la 4 |
| 60 sec | Tloha ka ntle - Le boima bo ka leoto le letona u nke leoto le letšehali ho lehlakore. Tšoara fatše 'me u khutlise leoto ho qala. Pheta metsotsoana e 30 ka lehlakoreng le leng, u tsamaee ka potlako kamoo u ka khonang. | Lebelo la 4-5 |
| 30 sec | Knee smash - Ka matsoho a holimo, boima bo otleng ka leoto le letona, tlisa lengole le letšehali ha u ntse u hula matsoho. Ka tlase le ho pheta-pheta, u sebelise 'mele o ka holimo le mokokotlo. Tsoela ka potlako kamoo u ka khonang. | Lebelo la 4-5 |
| 30 sec | Ho otloloha ha leoto le otlolohileng - Phahamisa leoto le letona ka ho toba 'me le potolohe letsoho le letona ho potoloha le ho theohela ho leotoana. Pheta ka lehlakoreng le leng, o fetola lehlakoreng le leng ka metsotsoana e 30. | Lebelo la 4-5 |
| 30 sec | Lejoe le lehlakoreng le phahamisa - Tšoara matsoho ebe u ea ka lehlakoreng le kang lipheo. Phahamisa lengole le letona 'me u leke ho ama lengole ho ea ka setulong, ntle le ho theola matsoho. Tlase 'me u phete ka lehlakoreng le leng. | Nete ea 5 |
| Pheta hape | ||
| Nako ea ho ikoetlisa: metsotso e 6 | ||
Ketsahalo ea 1: Cardio
Koetliso ena ea cardio e qala ka ho ikoetlisa ka methapo ea 'mele' me butle-butle e eketsa matla ka matla a phahameng, likoetliso tse phahameng.
Joang
- Ka mor'a hore mofuthu o futhumetse, fallela ho ea ka cardio ho sebelisa lintlha tse ka tlaase mona.
- Etsa boikoetliso bo bong le bo bong ka metsotsoana e 30, u tlohela boithapolong bo bong ho ea ho o mong ntle le ho phomola pakeng tsa ha u ka khona.
- Matla a mangata ke a mangata, kahoo u tla o fumana e le thata ha u fihla qetellong ea ho ikoetlisa.
- Haeba u pheta potoloho, phomola ka metsotso e ka bang 30 kapa 60 pele u khutlela morao.
| Nako | Koetlisa | RPE |
| 30 sec | Ho jogella sebakeng se seng - Qala ka ho matha sebakeng kapa ho potoloha ntlo, ho sisinya matsoho le ho theoha ho eketsa matla a hau. | Lebelo la 4 |
| 30 sec | Ho khumama ka mangole holimo - Ho lla holimo, ho khumama ka holimo kamoo u ka khonang, bonyane ho theola boemo. Eketsa matla ka ho potoloha matsoho. | Tsela ea 5-6 |
| 30 sec | Limatlafatsi tsa Plyo - Qala sebakeng sa marulelo 'me u tlōle, u fetole maoto moeeng' me u theohele ka lehlakoreng le leng ka leoto le leng pele. | Level 7 |
| 30 sec | Plyo jacks - Sena se tšoana le jack e fokolang. Etsa maoto ka bophara ebe oe khutlela morao hammoho ha u ntse u potoloha matsoho. | Level 7 |
| 30 sec | Li-Burpe - Squat ho beha matsoho fatše. Etsa kapa o khutlele ka lepolanka. Etsa kapa o hata maoto, ema 'me u qhomele (ho ikhethela). | Nete ea 8 |
| 30 sec | Squat ea batšoaruoa e qhoma - Qala ka maoto lehlakoreng le bophara le matsoho ka mor'a hlooho. Fela ka squat ebe o tlōlela holimo kamoo u ka khonang. Naha ka maoto a bonolo ho khutlela ka har'a squat ea hau. | Nako ea 8-9 |
| 30 sec | Squat ea Burpe : Qala ka sethaleng 'me u qhomele maotong a sephara se seholo, matsoho. Ka tlaase, rumella maoto hape mme o pheta. Boloka squat tlase bakeng sa rep mong le e mong. | Nako ea 8-9 |
| 30 sec | Puddlejumpers - Nka mohato o moholo ho le letona ho tlisa matsoho ka bophara. E-ea ka lehlakoreng le leng 'me u tsoele pele, ka potlako, ka tlase le ka bophara kamoo u ka khonang. | Nako ea 8-9 |
| 30 sec | Ho qhoqhoa ke leqhoa - Qala boemong ba li-squat ebe u nyoloha menoaneng kapa u tlōla, u potoloha letsoho le letona ho pota-pota le ho ea tlaase ha u fihla fatše. Hlahla ka menoana hape, lekhetlong lena ho theoha ka letsoho le letšehali. | Nako ea 8-9 |
| 30 sec | Ba nyolohelang lithabeng - Sebakeng se pushup, tsamaisa maoto le ho tsoa kapele kamoo u ka khonang. | Nako ea 8-9 |
| Pheta hape | ||
| Nako ea ho ithabisa: Metsotso e 10 | ||
Thuto-thuto ea 2: 'Mele o ka tlaase
Ho ikoetlisa hona ho tla etsa hore 'mele oa hau o tlaase o be le mekhoa e mehlano ea ho ikoetlisa, maqhubu le maotla. Ho na le liphetoho tse ling tsa tempo bakeng sa mekhoa e meng ea ho ikoetlisa le ho boloka ho chesa ho tsamaea. Leka ho sebelisa litekanyo tse boima ka ho fetisisa tseo u ka li khonang hore u rue molemo o moholo ho sena.
Lisebelisoa
Li-dumbbells tse fokolang tse fapaneng, Di-Disc gliding, plate plate kapa thaole (haeba u le mokatong o thata)
Joang
- Etsa boikoetliso bo bong le bo bong ka morero, ho boloka e mong le e mong ho tsamaea butle le ho laoloa
- Tsamaea ho tloha boithapolong bo le bong ho ea ho se latelang u sa phomole pakeng tsa, haeba u ka khona.
- Pheta potoloho ka makhetlo a mabeli bakeng sa ho ikoetlisa haholo.
| Koetlisa | E beha / e tsosolosa |
|---|---|
| Ho senya li-Squats - Ho jara boima bo boima, squat ka tlase kamoo u ka khonang. Tšoara boemo boo 'me u butle butle butle ka lisenthimithara tse seng kae feela. Hlakola ka makhetlo a robeli, ema, u phomole hanyenyane mme u pheta makhetlo a mane. | Lihlopha tse 4 tsa li-squats tse 8 tsa ho lema |
| 1.5 Lung - Qala sebakeng sa marulelo se nang le litebelisoa tse boima. Ka tlase ho e-na le marulelo, joale u suthele pele. Ka tlase u theohele ka marung ebe o hatella hohle. Eo ke phetoho e le 'ngoe. Khuta ka makhetlo a robeli ka leoto le leng le le leng. | 8 |
| Litlamorao ho ea holimo mochine oa khatiso le ho khutlela mokhoeng oa matsoho - Tšoara litekanyo ka pel'a maotla le lintlheng ho tloha kathekeng ho kena lefung. Ha u khutlela morao, nka litekanyo ka holimo 'me u etse mokoloko o mong le o mong mootong o mong le o mong, u boloke litekanyo li otlolohile. | 8 |
| Leoto le le leng le li-slides - Ho sebelisa Letoto la lifofane, sekoahelo sa pampiri kapa thaole haeba u le mokatong o thata, tšoara boima bo boima matsohong ka bobeli boemong ba sefuba. Beha serethe sa leoto le letona holim'a disc kapa thaole 'me u khumamele lengole le letšehali, u tobetse serethe se nepahetseng ka pel'a hao. Pheta hape ebe o fetola mahlakoreng. | 12 |
| Phapanyetsano e kholo ea li-squat - Emela maoto ka bophara le ka ntle ka lehlakoreng le le leng. Tšoara boima bo boima ka letsohong le letona 'me u khumame ka mangole. Mabitso a lokela ho lula a lumellana le menoana. Beha boima 'me u eme. Lebaleng le latelang, nka boima ka letsoho le leng. Tsoela pele ho senya le ho fapanyetsana matsoho. | 12 |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
Koetliso ea 3: Sefuba
Sefuba sa hao ke e 'ngoe ea mesifa e kholo ka ho fetisisa' meleng o ka holimo 'me ho na le mekhoa e mengata ea ho ikoetlisa ho sebetsa karolo e' ngoe le e 'ngoe ea likarolo. Tsena li hlano li tla o thatafalletsa, ho u fa sehlabelo se khabisitsoeng sefubeng.
Thepa e hlokahalang
Li-dumbbells tse fapaneng tse ngata
Joang
- Qala ka mofuthu ebe o fetela ka ho ikoetlisa, e mong ka mor'a e 'ngoe, ka ho phomola ha nako e khutšoane haholo.
- Leka ho sebelisa boima bo bongata kamoo u ka khonang.
- Etsa bonnete ba hore o otlolla qetellong ea ho ikoetlisa.
| Koetlisa | E beha / e tsosolosa |
| Pushups - Qala matsohong le menoaneng kapa u etse tsena ka mangole bakeng sa phetoho. Ka matsoho a maholo ho feta mahetleng, abs o khabisitsoe mme o khutletse ka morao, o khumamela lihlopha ebe o theohela ka pushup ho fihlela moo u ka eang teng. Butle-butle khutla mme u pheta. | Lihlopha tse peli tsa li-16 tse khutlang |
| Lintsintsi tsa sefuba - Lula fatše kapa benche 'me u behe litekanyo holim'a sefuba ka liatla tsa matsoho tse shebaneng le tsona. Ha u e-na le likhapha tse nyenyane liphatleng, fokotsa matsoho ho ea mahlakoreng ho fihlela likhahla li le ka tlas'a sefuba. Hlahisa litebelisoa morao 'me u phete. | Lihlopha tse peli tsa li-16 tse khutlang |
| Y Khatello ea Sefuba - Itšetleha ka bencheng 'me u tšoare litekanyo tse nang le likhahla tse kang sefahleho joalokaha eka o haufi le ho etsa mochine oa khatiso. Etsa liphaka ebe o hatella litekanyo le ho tsoa ka lehlakoreng le leng. Tlisa litekanyo hammoho holim'a sefubeng, theoha fatše mme o pheta-pheta li-10 hape. | 10 ho khutlela morao |
| Pushups - Etsa e 'ngoe hape ea li-pushups tse 16. Khetha mofuta leha e le ofe oo u o ratang. | Reps 16 |
| 1.5 Likhatello tsa lifuba - robala fatše 'me u tšoare litekanyo holimo sefubeng. Koala likhahla ka mochine oa khatiso, ebe u hatella litepisi holimo. Fokotsa litekanyo hape ebe u hatella hohle. Eo ke phetoho e le 'ngoe. | 10 ho khutlela morao |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
Koetliso ea 4: Mahlapa
Koetliso ena e na le mekhoa e mehlano feela ea ho ikoetlisa, empa kaofela ha eona e lebisa tlhokomelo ho li-deltoids-li-deltoids tse ka pele, tse ka hare le tse ka morao. Hape ho na le liphetoho tse ling tsa tempo methong e meng ea ho ikoetlisa ho eketsa nako ea hau tlas'a tsitsipano 'me u boloke matla a ho feta.
Lisebelisoa
Mefuta e fapa-fapaneng ea limela, ho hanyetsa sehlopha
Joang
- Etsa bonnete ba hore o futhumatsa pele o qeta ho sebetsa.
- Etsa boikoetliso bo bong le bo bong ka morero, phomola ka bokhutšoanyane haeba boikoetliso bo e-na le tse fetang tse le 'ngoe
- Leka ho sebelisa boima bo boima ka ho fetisisa boo u ka bo khonang hore u rue molemo haholo mosebetsing.
- Etsa e 'ngoe bakeng sa ho ikoetlisa nako e khutšoanyane, pheta-pheta lithupelo tsa nako e telele, e matla haholoanyane.
| Koetlisa | E beha / e tsosolosa |
| Mecha ea khatiso ea lihlooho - Qala ho ema ka matsoho a kobehile ho likhato tse 90, litekanyo tse haufi le litsebe. Matsoho a hau a lokela ho shebahala ka poso. Tobella litebelisoa holimo 'me u theohele fatše' me u phete. Etsa botebo ea abs e le hore u se ke ua chechela morao. | Lihlopha tse peli tsa bobeli ba 12 |
| Ka pele, lehlakoreng, 'me hamorao e phahamisa - Tšoara litekanyo ka pel'a maotla' me u li phahamise ka ho toba ho ea mahetleng, matsoho a otlolohileng le a lekanang le fatše. E le hore li otlolohe, bula matsoho ho ea mahlakoreng 'me u li theole ho fihlela li le haufi le letheka. Bakeng sa rep e latelang, etsa phapanyetsano-phahamisa matsoho ho fihlela mahlakoreng, joale u shebile pele, ebe o theoha. Eo ke phetoho e le 'ngoe. | 8 ho khutlela morao |
| Litlhōrō li tsoha ka likhahla tse phahameng-ho boloka litekanyo mahlakoreng a hao ho phahamisa litekanyo le ho ea mahlakoreng ho ea mahetleng. Tšoara le ho fokotsa litekanyo le ho theoha ka lisenthimithara tse 'maloa bakeng sa li-reps tse' nè. Fela hanyenyane mme u phete hape ka lihlahisoa tse robeli. | 8 ho khutlela morao |
| Bentover straight arm band mochini oa khatiso - Loop ea band tlas'a maoto 'me u tšoara. Tlhahiso ho tloha lethekeng, 'me u boloke matsoho a otlolohile, hatella matsoho e le hore a ka ba ka holim'a metsi. Hlakola bakeng sa lintlha tse robeli, tse tlaase le ho pheta-pheta li-8 tsa morao. | Litlhapi tse 8 tse nang le li-pulse ka rep |
| Letsoho la morao ka morao - Fumana matsoho le mangole 'me u tšoere lehlakoreng le leng la sehlopha tlas'a letsoho le letona, u le boloke sebakeng se seng. Tšoara ka lehlakoreng le leng ka letsoho le letšehali 'me u phahamisa letsoho le letšehali ho ea fihla lebaleng la mahetla le lebisang ka setsoe le ho finyella ka morao le mahetleng. Fetola ho kenya letsoho ho eketsa kapa ho fokotsa tsitsipano. | Reps 16 ka lehlakoreng le leng |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
Koetliso ea 5: Khutlela
Ts'ebetso ena e lebisa mahlaseli 'ohle a morao, ho akarelletsa le ka morao holimo, lats, le tse ka tlaase morao ho tse hlano feela. Ka motsoako oa li-dumbbells le ho hanyetsa lihlopha, o tla otla mesifa eohle ka litsela tse fapaneng.
Lisebelisoa
Mefuta e fapa-fapaneng ea limela, ho hanyetsa sehlopha
Joang
- Ho futhumala ka ho futhumala holimo kapa ka mofuthu ho tsamaea ha mosebetsi o mong le o mong.
- Etsa boikoetliso bo bong le bo bong ka morero, ho phomola hakhutšoanyane pakeng tsa ho beha haeba ho na le tse fetang tse le 'ngoe.
- Etsa potoloho e le 'ngoe kapa, bakeng sa ho ikoetlisa ka nako e telele, etsa lipotoloho tse peli.
| Koetlisa | E beha / e tsosolosa |
| Sehlopha se seng sa letsoho - Ho jara boima bo boima, ho khumama ka morao, ho jara boima bo ka tlase fatše. Koola sefahleho 'me u hule boima, u finyelletse morao' me u nke sekoti ho feta sekhahla. Tlase 'me u phete ka lehlakoreng le leng. | Lihlopha tse peli tsa lihlopha tse 12 tsa lehlakore ka leng |
| Karolo e le 'ngoe ea letsoho e fofa - Khetha boima bo bobebe' me u kene boemong bo lekanang le lehlakoreng le le leng la letsoho, le khutlele fatše le le leng le le leng fatše. Lekhetlong lena, lula u khumama ka har'a setulong ha u phahamisa letsoho ka ho toba le ho ea ka lehlakoreng le leng, ho penya mahare a mahetla hammoho. Tlase 'me u phete ka lehlakoreng le leng. | Lihlopha tse peli tsa lihlopha tse 12 tsa lehlakore ka leng |
| Melao e mengata ea ho faputsa - Etsa hore sehlopha se hanyetse ka tlas'a maoto 'me u tšoare lebanta haufi le maoto, haeba u hloka tsitsipano e eketsehileng. Hula lihlopha holimo 'me u butse butle-butle bakeng sa lintlha tse 12. Ka tlaase, phomola ka bokhutšoanyane, 'me u phete li-sete tse' nè. | Lihlopha tse 4 tsa mapolesa a 12 |
| Litsela tse phahameng - Leboea sehlopha ho potoloha ntho e tiileng ka pel'a hao mme u khutlele morao, u tšoere liphaphatha. Tšoara matsoho a otlolohile, liatla tsa matsoho li shebile fatše. Matsoho a lokela ho ba sefuba sa sefuba. Koola likhahla ebe o hula mabokose ka morao, o penya maqhubu a mahetla le ho hula likhahla tse fetang feela torso. Hlakola bakeng sa li-12 tse khutšoanyane, tse fokolang le tse phetoang bakeng sa lihlopha tse 'nè. | Lihlopha tse 4 tsa mapolesa a 12 |
| Litlhapi tse bolaeang - ho jara boima bo boima, ho ema ka maoto lehlakoreng-bophara ka ntle, litekanyo ka pel'a lirope. Tlhahiso ho tloha lethekeng, 'me u se ke ua khutlela ka morao, u fokotsa litekanyo ka tlase kamoo u ka khonang, u boloke botebo bo fokolang ka mangole. Khutlela ho qala le ho pheta. | 12 reps |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
Koetliso ea 6: Triceps
Ho etsa liketso tsohle tse ka tlase, tse latellanang, li tla lebisa sebaka se seng le se seng sa triceps. Leka ho sebelisa litebelisoa tse boima 'me u boloke nako e fokolang e le hore u tle u rue molemo haholo mosebetsing ona.
Lisebelisoa
Mefuta e fapa-fapaneng ea limela, ho hanyetsa sehlopha
Joang
- Etsa bonnete ba hore o futhumala pele o etsa mosebetsi ona.
- Etsa mosebetsi o mong le o mong e le tlhahiso Phomolo haufinyane pakeng tsa ho beha haeba ho na le tse fetang tse le 'ngoe tse behiloeng.
- Etsa potoloho e le 'ngoe haeba u le khutšoanyane ka nako, eketsa potoloho ea bobeli bakeng sa ho ikoetlisa ka thata.
| Koetlisa | E beha / e tsosolosa |
| Ho bua leshano la li-triceps - Lula fatše 'me u tšoare litekanyo holimo mahetleng, lifate tsa palema tse shebaneng le tsona. Kola likhapha ebe o theola boima bo ka tlase ho litsebe. Tlanya li-triceps morao ho qala le ho pheta. | Lihlopha tse peli tsa bobeli ba 12 |
| Litlhaka - Lula setulong 'me u behe boima ba hau matsohong a hao, u phahamisa letheka. Etsa likhahla ka tlaase, u se ke ua ea tlase ho likhato tse 90 'me u boloke letheka pel'a setulo. Khutlela morao mme u pheta. | Lisebelisoa tse 4 tsa ho khutlela ha 8 |
| Li-triceps li khaotse ho potoloha - Ho nka boima, ho khumama ebe o nka ka morao fatše, ka morao fatše, le ka ntle ho masole. Hula lihlopha ebe u li boloka moo. Ho eketsa matsoho ka bobeli le holimo, otla matsoho e le hore ba tobane le siling. Sheba fatše mme u phete. | Reps 16 |
| Lula lits'oants'o tsa triceps - Lula u tšoere sefahleho se le seng se boima matsohong a mabeli, se otlolohileng holim'a hlooho. Koola likhahla mme u theole boima ba hlooho ea hao ho boloka likhahla li se ke tsa senya. Phahamisa hape 'me u phete. | 12 reps |
| Sehlopha sa lihlopha tse nang le mapolesa - Loop ea sehlopha tlas'a maoto 'me u tšoere matsoho ka bobeli. Hula lihlopha ebe u li tšoara moo ha u ntse u otlolla matsoho ka morao ho uena. Etsa likhahla ka lisenthimithara tse 'maloa ebe o li fetisetsa hape bakeng sa pulsing bakeng sa lihlopha tse robeli. | Lisebelisoa tse 4 tsa ho khutlela ha 8 |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
Koetliso ea 7: Biceps
Hangata li-biceps li ka sebetsana le mefuta e sa tšoaneng ea boikoetliso le boima bo bongata. Mesebetsi e mehlano e ka tlase e kenyelletsa mekhoa e meng ea khale, e meng e etsoa tempos e fapaneng ho eketsa matla.
Lisebelisoa
Mefuta e fapa-fapaneng ea limela, ho hanyetsa sehlopha
Joang
- Hlahloba pele u etsa mosebetsi ona.
- Leka ho tloha koetliso e 'ngoe ho isa ho e latelang u sa phomole, haeba u ka khona.
- Otlolla matsoho ka mor'a hore u ikoetlise.
| Koetlisa | Reps |
| Biceps curls - Tšoara litebelisoa tse boima, liatla tsa palema ka pel'a maotla. Etsa likhahla butle ho ea mahetleng, ebe o theoha butle. Potso ea ho qetela e lokela ho ba phephetso e kholo. | Lihlopha tse peli tsa bobeli ba 12 |
| Li-curly hammer - Tšoara lisebelisoa tse boima empa, lekhetlong lena, liatla tsa matsoho li kene ka hare. | Lihlopha tse peli tsa bobeli ba 12 |
| Letsoho la bohlanya la 8 - Laola sehlopha tlas'a maoto 'me u tšoere litšepe. Curl e sebetsana le halofo bakeng sa li-reps tse robeli. Joale qala ka holimo ho ts'ebetso 'me u theole nako e ka tlase ho ea tlase bakeng sa lihlopha tse robeli. Bakeng sa libeke tse robeli tsa ho qetela li etsa li-biceps curls tse tletseng. | 24 reps |
| Li-curls tsa khatello - Lula ka bencheng kapa molula-setulo 'me u tšoare boima bo boima ka letsohong le letona. Teteha ebe u fanyeha boima ba 'mele, u kenya sekoahelo se nepahetseng kahare ka lehare le letona. Fokotsa butle-butle boima ho ea mahetleng. Tšoaea le ho pheta-pheta litlhapi ebe o fetola mahlakoreng. | 12 reps |
| Mohoeletsi o phallela bolo - Maotong, robala holim 'a bolo' me a tšoare litekanyo, likhahla li kenngoa ka bolo 'me li kobehe. Fokotsa litekanyo holim'a bolo, u boloke botebo bo fokolang mahlakoreng ka tlase. Etsa sekoahelo ebe u pheta. | 12 reps |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
Koetliso ea 8: Kakaretso
Ts'ebetso ena ea mantlha e kenyeletsa mekhoa e sa tšoaneng ea boikoetliso ba mobu le fatše e lebisitseng ho abs le ho theoha morao ka mefuta e sa tšoaneng ea matla.
Lisebelisoa
Mefuta e fapa-fapaneng ea limela, ho hanyetsa sehlopha
Joang
- Hlahloba pele u qeta ho ikoetlisa kapa u etse mosebetsi ona ka mor'a hore o sebetse pele.
- Etsa mosebetsi o mong le o mong, o mong ka mor'a o mong. Haeba ho na le tse fetang tse le 'ngoe, beha phomolo pakeng tsa li-sete
| Koetlisa | Reps |
| Sehlooho sa holimo - Emela maoto ka bophara, litekanyo letsohong le leng le le leng. Tšoara letsoho le letona holimo ha u ntse u boloka letsoho le leng le leketlile. Boloka setlolo se nepahetseng se koaletsoe 'me u shebe boima ba' mele, haeba u ka khona. Ho tloha sebakeng seo, theohela ka squat, u boloke letsoho le otlolohile. Ema 'me u phete pele o fetola mahlakoreng. | 12 reps |
| Lehlakoreng la mabotho a mahlakoreng - Tšoara sehlopha ka matsoho ka lisenthimithara tse seng kae 'me u boloke tsitsipano holim'a sehlopha. Nka matsoho a otlolohile 'me u tlise lengole le letona le lehlakoreng ha u ntse u tlisa letsoho le letona, sehlopha se ntse se ruta, ho ea ka lengole. Etsa fatše mme o pheta pele o fetola mahlakoreng. | 12 reps |
| Spiderman - Kenang ka sethaleng matsohong le menoaneng. Tlisa lengole le letona ka lehlakoreng le lehlakoreng le letona. Khutlela morao 'me u phete ka lehlakoreng le leng. | Lihlopha tse peli tsa bobeli ba 12 |
| Plank - Fumana liphahlo le menoana ea hau kapa, bakeng sa phetoho, u ka phomola matsohong a hao kapa ua phomola ka mangole fatše. Tšoara metsotsoana e ka bang 60 kapa nako e telele haeba u ka khona. | Tšoara metsotsoana e 30-60 |
| Lehlakoreng le ka tlase letheka - Lula ka fatše ho phomola ka lehlakoreng le letona, mangole a kobehile. Fumana sekoti sa hau, 'me u khumame ka marako, u phahamise maqheka fatše, u hatelletse mabitso. Etsa fatše mme o pheta pele o fetola mahlakoreng. | 12 reps |
| Pheta hape | |
| Nako ea ho Sebetsa: 10-15 metsotso | |
> Mehloli:
> ACE - ProSource: Khatiso e khethehileng ea HIIT - Li-Bouts tsa Boikoetliso bo Bobebe (ka Nako e Nepahetseng) Ho fana ka Melemo ea Bohlokoa ba ho Lahleheloa ke Boima ba 'Mele. ACE Fitness. / prosourcearticle / 3746 / boikokobetso bo bobebe-ka ho le letona.
> Boutcher, Stephen H. "Boikoetliso bo tebileng bo holimo le ho lahleheloa ke mafura." Journal ea botenya haholo 2011 (2010).