Haeba u na le li-saddlebags, e leng lentsoe le ratehang leo re le sebelisang ho hlalosa mafura a bolokiloeng ho pota letheka, lirope le bohobe, ha u mong. Sena ke sebaka seo re atisang ho boloka mafura a mangata, haholo-holo basali.
U ka qeta nako u ntse u etsa lipapali tse ngata tse kang leoto le ho rata ho li tlosa empa, ka bomalimabe, re ke ke ra lebisa libaka tse itseng tsa mafura ka ho ikoetlisa.
Ka mantsoe a mang, ho fokotseha ha letheba feela ha ho sebetse. Ebe o sebetsa joang?
Seo U se Hlokang ho se Khetholla Tsena
1. Mokhoa oa ho ikoetlisa o tsitsitseng oa cardio - Cardio ke eona mola oa pele oa ho itšireletsa khahlanong le mafura, ho u thusa ho chesa lik'hilojule tse ngata letsatsi le leng le le leng, ke hore na ntho eohle ea tahlehelo ea boima e sebetsa joang. Mohlala oa lenaneo la cardio o ka 'na oa shebahala tjena:
| Letsatsi | Matla | Bolelele | Sample Workouts |
| Mon | HIIT (Koetliso e Phahameng ea Boithaopo) | 20-30 mets | Thuto ea nako ea nako ea Sprint |
| Lihlahisoa | Boemo bo itekanetseng | 45-60 mets | Ho tsamaea ka bokhutšoanyane kapa ho tsamaea |
| Lumela | Boemo bo fokolang haholo | Letsatsi lohle | Sebelisa pedometer ho fumana mehato e 10 000 |
| Hos | Boemo bo ikhethang-bo phahameng | 30-60 mets | 45-Minute Treadmill Workout |
| Lumela | Boemo bo itekanetseng | 30-45 mets | Kopo ea ho mamella Cardio |
| Lula | Boemo bo fokolang haholo | 30-60 mets | Ho tsamaea kapa ho palame baesekele e telele |
| Letsatsi | Phomolo | Phomolo | Phomolo |
2. Lenane la Matla bakeng sa 'Mele oa Hao Oohle - U ka' na ua lekeha hore u sebetse 'mele oa hao o tlase ho tlosa li-saddlebags, e, ka sebele u hloka ho tsamaea ha' mele o tlaase.
Empa hape u lokela ho sebetsa 'mele oohle oa hau. Hobane'ng? Pele, o batla hore 'mele oohle oa hau o be matla. Ea bobeli, mesifa ea hao e na le kakaretso, lik'halori tse ngata tseo u li chesang letsatsi le leng le le leng. Bofetoheli bo sebetsa ka matla haholo ho feta mafura, kahoo ha u ntse u e-na le ho feta, boima ba hao bo tla feta.
Tse ling tsa 'mele o tlaase ka ho fetisisa oo u ka o etsang ho sebetsa ho bohle ba nang le likhahla, masapo le mesifa ea thiba li kenyelletsa:
- Lihlopha
- Lebenkele le le leng le nang le maoto
- Li-lung
- Litlhapi tse shoeleng
- Mohato oa Bohato
Leka mokhoa ona o motle oa ho itlosa bolutu empa u ithute ho eketsehileng ka ho theha lenaneo le feletseng .
3. Ho ja lijo tse nang le phepo e nepahetseng, e leng ntho e bohlokoa ka ho fetisisa ea ho theola boima ba 'mele. Mohato oa hau oa pele ke ho bolela hore na ke lik'hilojule tse kae tseo u li hlokang hore u je boima 'me u ithute ho eketsehileng ka hore na u ka fetola joang lijo tsa hau bakeng sa ho lahleheloa ke boima ba' mele .
Hopola hore haeba o atisa ho boloka mafura a mangata ho pota-potile maotla, ho ka 'na ha nka nako e teletsana ho lahleheloa ke mafura moo. Liphatsa tsa lefutso tsa hau le lihomone tsa hao li rera moo u lahleheloang ke mafura ka tsela e ntle ka ho fetisisa ho latela mokhoa o tsitsitseng oa boikoetliso, ja lijo tse nang le phepo e nepahetseng, 'me u lumelle' mele oa hau hore o arabe. Haeba u lahleheloa ke lisenthimithara , esita le haeba e sa tsoa sebakeng seo, u se u le tseleng e nepahetseng.