Ha ho lisebelisoa tse hlokahalang
Ho ikoetlisa lapeng ke khetho e ntle, ho fana ka mokhoa o bonolo le mokhoa oa ho boloka chelete le nako. Bothata ba sebele ke hore na u ka etsa joang ho sebetsa hantle lapeng ha u se na sebaka se ngata kapa thepa.
O tlameha ho ba le ts'ebetso haeba u ikoetlisa lapeng, empa ho na le mefuta e fapaneng e sebetsang ea katleho ea cardio eo u ka e etsang ho fumana sebōpeho, ho chesa lik'halori, le ho theola boima ba 'mele. Ka tlaase ke tse ling tseo ke li ratang ka ho fetisisa lapeng la cardio tseo u ka li etsang nako efe kapa efe, kae kapa kae.
1 - Ho Jumping Jacks
Seo : Ho otlolla maotong ka makhetlo a mangata ha o ntse o potoloha matsoho, ebe o khutlela hape
Lebaka : Ho ruruha li-jacks ho chesa hoo e ka bang lik'hilojule tse 100 ka metsotso e 10. Ha ho na thepa e khethehileng kapa tsebo e hlokahalang.
Litlhokahalo : Lieta tse ntle, pelo e nang le boikutlo bo botle, le setulo se tiileng
Litlhokomelo : Li-jacking jacks li na le tšusumetso e phahameng, e ka 'nang ea lefisa manonyeletso. E ka 'na ea u hopotsa matšoao a sehlopha sa mathomo a sekolo sa mathomo a mathomo kapa sekolo se phahameng.
Liphetoho : Plyo-jacks, ho phahamisa maoto ho e-na le ho qhomela, ka mohato, ho tšoara bolo ea meriana, packs
Tsela e Molemo ka ho Fetisisa ea ho Sebelisa Jumping Jacks nakong ea ho ikoetlisa :
- K'hamphieutheng ea Cardio : Sebelisa li-jacks tse potolohang ka potoloho, u li etse ka metsotsoana e 30-60 le ho li fetisetsa ka liketsahalo tse ling tsa cardio tse kang ho tsamaea, ho tsota, ho ropa thapo, joalo-joalo. bakeng sa metsotso e 10-30.
- Ka Potoloho ea Matla : Metsotsoana e meng e 30-60 ea ho qhaqha li-jacks ka mekhoa e matla joaloka squats, matšoafo, pushups le dips bakeng sa metsotso e 10-30.
- Mosebetsing oa Hao oa Kamehla : Eketsa matla a holimo ho ts'ebetso ea hau ea kamehla ea cardio kapa matla ka ho eketsa lisebelisoa tsa metsotso kapa tse ling ho pholletsa le ho ikoetlisa kapa qetellong.
2 - Jump Rope
Seo : Ho fetola thapo e sebetsana khafetsa ha e ntse e tlōla holim'a eona le (ka khetho) ho bina lipina
Lebaka : Ke cardio e kholo, e tukang lik'hilojule tse 220 ka metsotso e 20. Liropo tse jang li theko e tlaase, li tsamaea hantle, ha li hloka tsebo e ikhethang, 'me li ka sebelisoa kae kapa kae moo u nang le sebaka.
Litlhokahalo : Thapo ea marang-rang, lieta tse ntle, mamello le boitloaelo.
Litlhokomelo : Ho ropa thapo ke tšusumetso e kholo 'me ho hloka hore u ikoetlise. E shebahala e le bonolo, empa ba qalang ba ka ba le mohau oohle oa tlou ea litlhapi tsa maeba 'me ba etela hangata. Bakeng sa liphello tse ntle, fetola thapo ka marang-rang, eseng matsoho le mobu ka bonolo. Fela feela holimo ho tlosa thapo
Liphetoho : Ho fofa ka leoto le le leng, ho fetola maoto, ho tšela maoto, ho qhomela ka mangole a phahameng, ho fetola thapo habeli
Libaka tse molemo ka ho fetisisa tsa Jump Rope :
- Moqalo oa ho qala : Metsotsoana e 10-30 ea ho qhomela ka ho tsamaea sebakeng sa lipotoloho tse 5-10. Butle-butle sebetsa ho fihlela nako e telele ea ho qhomela
- Cardio Potoloho : metsotsoana e meng e 30-60 ea ho qhomela ka lik'hamera tse ling tse kang ho tsamaea, ho matha, ho jela jacks, joalo-joalo.
- Potoloho ea Matla : metsotsoana e meng e 30-60 ea ho qhomela ka matla a ho ikoetlisa, joalo ka squats, matšoafo, pushups le dips.
3 - Ho kena sebakeng
Ho thoe'ng : Ho tsamaea sebakeng se emeng
Hobane : Ho bonolo, ho fumaneha habonolo, ho fokotsa pelo ea pelo mme ke tsela e ntle ea ho futhumala bakeng sa boikoetliso bo matla
Litlhokahalo : Lieta tse ntle le setulo se tiileng
Litlhokomelo : Ke tšusumetso e phahameng, e ka 'nang ea lefisa manonyeletso,' me e ka ba e monate. Hobane ha ho na mohato o tsoelang pele, ha o matla joaloka ho phalla ka ntle
Mefuta e sa tšoaneng : Tobella matsoho a holimo, mangole a maholo, likhahla tse otlolohileng, mangole a maholo
Tsela e Molemo ka ho Fetisisa ea ho Sebelisa ho Etsahala Mosebetsing :
- Joaloka Mofuthu: Qalang ka ho tsamaea sebakeng se seng, joale butle-butle fetola seo ho ea ho sesole ho itokisetsa 'mele oa hao bakeng sa boikoetliso bo matla
- K'hamphieutheng ea Cardio : Tsela e 'ngoe ea ho potoloha sebakeng se nang le liketsahalo tse ling tsa koloi, tse kang ho tsamaea, ho tsota, ho qhaqha, mohato o amang, joalo-joalo. E mong le e mong ka metsotsoana e 30-60, o pheta metsotso e 10-30
- Ka Potoloho ea Matla : metsotsoana e meng ea 30-60 ea ho matha sebakeng se nang le matla a ho ikoetlisa, joalo ka squats, matšoafo, pushups le dips bakeng sa metsotso e 10-30.
- Joalo ea ho qeta ka matla: Leka ho tsamaea ha u ntse u hloka khefu e sebetsang mosebetsing kapa lapeng
4 - li- Burpe
Ho thoe'ng : ho robala fatše, ho qhomela maotong sebakeng sa plank, ho qhomela morao le ho ema
Hobane : Ke boikoetliso ba cardio bo bolaeang , ho chesa lik'hilojule tse 100 kapa ho feta metsotso e 10 (haeba u ka kgona metsotso e 10 ho ikoetlisa).
Litlhoko : Lieta tse ntle, phihlelo e nang le boikoetliso bo phahameng, tšepe ea tšepe
Litlhokomelo : Ke 'nete, e le kannete
Liphetoho : Ho khutlela maotong ho e-na le ho qhomela, tlōla qetellong, eketsa lisebelisoa kapa lisebelisoa tsa ho sebelisa: Meriana ea meriana, BOSU, kettlebell , kapa Gliding Discs
Tsela e Molemo ka ho Fetisisa ea ho Sebelisa Li-burpeese ha re ntse re ikoetlisa :
- Ka bokhutšoanyane: Joalokaha ho boletsoe ka holimo, ha e le hantle, ho thata haholo
- Ka Cardio Potoloho : Ho eketsa metsotsoana e 30-60 e qeta metsotso e meng le e meng le e meng ea 3-4 ea potoloho ea cardio e kenyeletsang mekhoa e meng ea ho ikoetlisa, e kang ho tsamaea, ho tsota, ho ropa thapo, ho itšoara mohato, joalo-joalo.
- Ka Potoloho ea Matla : Eketsa metsotsoana e 30-60 ea li-burpe li-exercising tse matla tsa 3-5, tse kang li-squats, matšoafo, li-pushups le dips bakeng sa metsotso e 10-30.
- Koetliso ea Phalliso e Phahameng ka ho Fetisisa : Etsa metsotsoana e 30-60 ea li-burpe, phomola metsotsoana e 30-60 'me u phete metsotso e 10 kapa ho feta. U ka boela ua sebelisa li-burpe ka mokhoa oa ho sebetsa oa Tabata .
5 - Ho nyoloha ha Thaba
Seo : Ho tloha sebakeng sa pushup, ho matha mangole ka ntle le ka ntle
Lebaka : Ba hloa lithaba ba phahamisa lipelo ha ba ntse ba haha matla le mamello metseng. Ha ho na tsebo e ikhethang e hlokahalang
Lintho tse hlokahalang : Mantsoe a matla le fatše
Litlhokomelo : Koetliso ena e ka lefisa maroana, matsoho le mahetla hammoho le mantlha
Mefuta e sa tšoaneng : Ho fofa ka tsela e 'ngoe le e' ngoe ka lehlakoreng le ka morao, sebelisa li-Disclips Discs, lipoleiti kapa lithaole, li kopane le mekhoa e meng e kang li-burpees, pushups , kapa mapolanka.
Tsela e Molemo ka ho Fetisisa ea ho Sebelisa Batho ba Lithabeng Tšebeletsong :
- K'hamphieutheng ea Cardio : Eketsa ba nyolohelang lithabeng ho ea potolohong ea cardio, u ba etse metsotsoana e 30-60 nako le nako
- Ketsahalong e Matla : Kopanya ba hloang lithaba ka likhahla kapa mapolanka ho eketsa matla
- Litlhakisetsong: Bakeng sa matla a phahameng, etsa lihlopha tsa ba hloa lithaba tse nang le li-burpe, tse ling tse 10 tse nang le lithaba tse nang le lithaba tse 10, kapa li li ekelle ho jara .
6 - Litlhapi tsa Squat
Seo : Ho tloha boemong ba squat, qhaqha ka holimo kamoo o ka khonang, o khutlela ho squat.
Lebaka : ho tsuba ha squat ke boikoetliso ba plyometric bo tla hlahisa lipelo tsa mollo, chesa lik'hilojule, le ho eketsa matla maotong. Ha ho na tsebo e ikhethang e hlokahalang.
Litlhoko : Mangole a thabileng, phihlelo e nang le boikoetliso bo phahameng, lieta tse ntle, le fatše
Litlhokomelo : Koetliso ena e na le tšusumetso e kholo le matla a phahameng 'me e hloka lihlopha tse matla le pelo e matla. Ka mokhoa o mong le o mong oa ho ikoetlisa, mobu o bonolo ho sireletsa manonyeletso
Mefuta e sa tšoaneng : Squat ea batšoaruoa e lla, e froggy, ho ea BOSU
Tsela e Molemo ka ho Fetisisa ea ho Sebelisa Squat Ho Tsamaea Mosebetsing :
- Ketsahalong ea Cardio Workout : Eketsa metsotsoana e 30-60 ea squat e otlolla mosebetsing oa hau oa sekolo oa cardio kapa oa potoloho ea cardio le mekhoa e meng ea ho ikoetlisa, ho tsamaea, ho tsota, ho ropa thapo, ho nka bohato, joalo-joalo.
- Thuto ea 'Mele e tlaase : Ho eketsa metsotsoana e 30-60 ea squat e phaphamala ka mor'a ho ikoetlisa ka metsing e fokolang ea 3-5, e kang squats, matšoafo kapa ho bolaea ho eketsa matla, matla le matla
- Koetliso ea Phalliso e Phahameng ka ho Fetisisa : Etsa metsotsoana e 30-60 ea ho fofa ha squat, phomolo bakeng sa metsotsoana e 30-60 'me u phete metsotso e 10 kapa ho feta. U ka boela ua sebelisa lisebelisoa tsa squat tabeng ea ho itima lijo ea Tabata.
7 - Ho hlasela
Ho thoe'ng : ho robala fatše, ho otlolla matsoho, ho otlolla matsoho. le ho ema ... joaloka bere
Lebaka : Ba fumana sekhahla sa pelo ha ba ntse ba haha matla le mamello
Litlhokahalo : Setulo, lerato la libere, phihlelo le boikoetliso bo matla
Litlhokomelo : Tsamaiso ena e thata ho feta kamoo e shebahalang kateng 'me matla a hae a bokella ka potlako
Mefuta e sa tšoaneng : Ha ho pushup, pushup ka mangole, u khumama fatše ha u ntse u phunya le ho tsoa
Tsela e Molemo ka ho Fetisisa ea ho Sebelisa Litlhapi Tsa Likoloho nakong ea Thupelo :
- Ketsahalong ea Cardio / Strength Workout : Eketsa metsotsoana e 30-60 ea likhohlo tsa borena ho ea mosebetsing oa hau oa cardio workout kapa oa potoloho ea cardio le mekhoa e meng e kang ho tsamaea, ho tsota, ho ropa thapo, li-burpe, joalo-joalo.
- Thupelong ea 'Mele e ka Holimo : Eketsa metsotsoana e 30-60 ea maqeba a maqeba ka mefuta e meng le e meng e metso e mehlano e metso e mene e ka holimo e kang pushups, mechine ea sefubelu kapa mela e lekaneng ho eketsa matla, matla le matla
- Koetliso ea Phalliso e Phahameng ka ho Fetisisa: Etsa metsotsoana e 30-60 ea likhoka tsa maqeba, phomolo bakeng sa metsotsoana e 30-60 'me u phete metsotso e 10 kapa ho feta kapa phala e' ngoe e e-na le mekhoa e meng e phahameng ea matla e kang li-burpe kapa li-squat jump. U ka boela ua sebelisa likhaba tsa maqeba Tabout Workout.
8 - Kickboxing
Seo : Ho otla, ho khaola, le ho kopana ha eona ka mokotla, moea kapa (kotsi) motho e mong
Lebaka : Kickboxing e ka chesa lik'hilojule tse fetang 100 ka metsotso e 10, ka matla a nepahetseng, ha e hloke lisebelisoa 'me e ka u thusa ho ntša liketso tsa hau.
Lintho tse hlokahalang : Tsebo ea motheo ea likhahla le lithupa
Litlhokomelo : Ho atolosa matsoho le maoto tsela eohle nakong ea likhohlo le likhahla li ka hatisa manonyeletso
Liphetoho : Lihlopha tse sa khaotseng tsa lipapali, lithupa, kapa tse peli
Tsela e Molemo ka ho Fetisisa ea Kickbox ha u ntse u ikoetlisa :
- Ho iketsetsa setjhaba sa cardio : Haeba o tloaelane le kickboxing, iketsetsa katleho ea hao: Jab-cross-hook-top, jab-cross-hook-knee smash-front kick, squats ka pel'a kick, jumping front ho otla, kapa lehlakore ho khahla
- Koetliso ea livideo : Tsejoe ka likarolo tse fapaneng tsa kickboxing le livideo tsena tse rutang: Kickboxing Kicks, Punches, Tabata Jump Kicks le Jumping Side Lunges. U ka boela ua leka lipapali tsa kickboxing tsa lapeng.
9 - Boikoetliso ba litepisi
Seo : Ho sebelisa litepisi bakeng sa ntho e 'ngoe le e' ngoe ho tloha ka cardio ho ea ho koetliso ea matla
Hobane : litepisi tsa ho tsamaea ke mokhoa o motle haholo oa ho itima lijo oa cardio 'me u ka sebelisa mehato ea ho ikoetlisa ka mefuta e sa tšoaneng.
Litlhokahalo : Litepisi tse nang le bonyane mohato o le mong
Litlhokomelo : Sheba likatse, lintja, lipapali le bana. Etsa bonnete ba hore ho na le sekoti sa polokelo bakeng sa polokeho.
Liphetoho : Sebelisa mohato.
Tsela e Molemo ka ho fetisisa ea ho eketsa litepisi tsa hau ho ea lijong tsa hau :
- Ka Cardio Potoloho : Haeba u e-na le litepisi tse telele (ho feta litepisi tse 6), li sebetse potolohong ea cardio: Mokhoa o mong oa 1-2 o qeta holimo le ho theoha ka liketsahalo tse ling tsa cardio, tse kang ho qhaqha thapo, ho phallela sebakeng , joalo-joalo.
- Koetliso ea Phalliso e Phahameng ka ho Fetisisa : Tsamaea kapa u tsamaee ka litepisi ka potlako kamoo u ka khonang le ho khutlela fatše ho ea fola, o pheta metsotso e 10 kapa ho feta. U ka boela ua sebelisa mohato o le mong feela: Fumella mohato o nang le maoto ka bobeli le ho theoha, kapa ema ka thōko le leoto le le leng mohato 'me u tlōle, u fetole likhato tse 180' me u fihle ka leoto le leng mohato.
- Mesebetsing ea Matla : Sebelisa mehato e le 'ngoe bakeng sa pushups, matšoafo, dips, squats, step-ups le ho feta.
10 - Bonus: Matha, Tsamaea, Bapala
Seo : Tse ntle ka ntle
Lebaka : Ho na le moea o hloekileng moo 'me ho monate ho ea kae kae ha u ntse u ikoetlisa
Litlhokahalo : Monyako oa lefatše le ka ntle, lieta tse hlomphehang, likhalase tsa mahlaseli le khanya ea letsatsi
Litlhokomeliso : Hlokomela lintja, mocheso, serame, baahelani ba qoqa, ba khanna ba sitisang, le ba-biker
Liphetoho : Li sa feleng
Tsela e Molemohali ea ho Koetlisa ka ntle :
- Tsamaea : Ho lahleheloa ke boima ba 'mele, tsamaea ka lebelo le leholo ,' me u kenye maralla le sprints ho eketsa matla.
- Matha : Haeba u qala ho qala , qala ka lenaneo la ho tsamaea / ho tsamaisa 'mele oa hao.
- Koetliso ea Potoloho: Hase feela u khomarele ho tsamaea kapa ho matha ka ntle. U ka boela ua kenyelletsa mekhoa ea matla ka litsela tsa hau kapa u mathela ho eketsa matla le ho etsa hore lintho li thahasellise.
- Bapala: Ho tsubella Frisbee kapa bolo ea maoto, ho lelekisa ntja kapa bana kapa letsatsi lepaketeng ho etsa boithabiso bo bongata haholo.