Ena e tsoetseng pele e matla ea ho qeta nako ea ho ikoetlisa e phethahetse bakeng sa ho chesa lik'hilojule tse eketsehileng ho felisa manganga ea menopause boima ba boima . Ho ikoetlisa ho akarelletsa ho etsa matla a mane a matla kapa a anaerobic metsotsoana e 40, e lateloa ke metsotsoana e 20 ea phomolong, e pheta makhetlo a mabeli. Ho ikoetlisa ho molemo ka ho fetisisa bakeng sa boikoetliso bo tsoetseng pele bo nang le boiketlo ba koetliso e phahameng ea matla. Khetha e behiloeng bakeng sa ho ikoetlisa nako e khutšoanyane kapa tlatsa tse 'nè bakeng sa ho ikoetlisa ka metsotso e 35.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang.
Thepa e hlokahalang
Mohato kapa sethaleng
Joang
- Qetella li-exercisiso ho Setha ka seng, u etse se seng le se seng ka metsotsoana e 40, u phomole metsotsoana e 20 pakeng tsa mosebetsi o mong le o mong
- Sebetsa ka thata ka hohle kamoo u ka khonang thupelong e 'ngoe le e' ngoe, u sebetse bakeng sa Tlhahiso ea 9-10 mabapi le tekanyo ena ea ho ikitlaetsa
- Pheta habeli ka kakaretso ea metsotso e 8
- Qetella 1 kapa Sets Sets kaofela, phomola metsotso e le 1 pakeng tsa lisebelisoa
- Hlahloba matla a hau mosebetsing mme o kgutle morao haeba tekanyo ea pelo ea hau e phahame haholo.
- Fetola ho ikoetlisa ha ho hlokahala mme u qobe ho ikoetlisa ho bakang bohloko kapa bo sa thabiseng
Potoloho ea 1 - Ho fofa nako e telele
Tsoela pele ho ea kamoo u ka khonang ka maoto ka bobeli, ho theoha ka maoto ka bonolo. Etsa ho potoloha 'me u etse ntho e' ngoe e telele e qhomela ka lehlakoreng le leng.
Pheta, ho tlōla ka pele, ho qhomela ho reteleha le ho qhomela hape ka metsotsoana e 40.
Knee to Side Side Kick
Tlisa lengole le letšehali ho lehlakoreng le leng ha u ntse u tsamaea ka ho le letona ho ea ka lengole. Tsamaea leoto le letona 'me u khahle ka lehlakoreng le letšehali, u tsamaee ka potlako kamoo u ka khonang metsotsoana e 40.
Etsa sena ka lehlakoreng le leng nakong ea potoloho ea bobeli.
Ka lehlakoreng le leng Ho Jumping Lunge
Nka leoto le letona ka lehlakoreng mme o khumama ka letsohong la mohatlatsi, o theoha tlase kamoo o ka khonang mme o ama letsoho fatše. Ka potlako fetisetsa maoto moeeng hore o fetele ka lehlakoreng le leng.
Pheta metsotsoana e 40, ebe u phomola metsotsoana e 20.
Li-Burpe
Squat 'me u behe matsoho fatše pel'a maoto a hau. Ka mokhatlong o phatlohang, rumella maoto ka morao ho ea sebakeng se sutumang-phahamisa, otlang maoto morao pakeng tsa matsoho le ema. Eketsa ho qeta qetellong ka matla a mangata, haeba u lakatsa. Pheta metsotsoana e 40 'me u phomole metsotsoana e 20.
Etsa boikoetliso bo bong ka metsotsoana e 40, u phomole metsotsoana e 20 pakeng tsa Pheta habeli ka kakaretso ea metsotso e 8.
Phomola metsotsoana e 30-60
Potoloho ea 2 - Li-Skat Speed
Etsa ka ho le letona, u theohe ka leoto le letona. Hang-hang tlosa ka lehlakoreng le letšehali ho ea ka morao, ho qhomela ho fihlela moo u ka khonang le ho lula fatše ho e-na le ho qhomela moeeng.
Pheta metsotsoana e 40, ebe u phomola metsotsoana e 20.
Lula 'me U Behe
Ema ka pel'a mohato kapa sethaleng 'me u lule fatše, u beha matsoho a hao haufi le letheka. Khutsa ha u ntse u atolosa maoto ka pel'a hao. Khutlisa maoto 'me u ema, u sebelisa matsoho a hao ho u thusa ha ho hlokahala. Eketsa matla ka ho nka matsoho hole le / kapa ho eketsa ho fihla qetellong ea mokha ona.
Pheta metsotsoana e 40 'me u phomole metsotsoana e 20.
Litlhōlō tsa Lintsoane ho ea Mohato
Ema ka pel'a sethala se senyenyane kapa se senyenyane. Tlanya ka leqhoa le letšehali ho ea mohato, kapele u fetole maoto moeeng 'me u tlanye mohato ka letsoho le letona.
Monyetla o mong oa ho potlakela metsotsoana e 40 'me u phomole metsotsoana e 20.
High Knee Jogs
Ho ikoetlisa sebakeng se seng, ho khumama holimo kamoo u ka khonang, ho ema ka sekhahla nako le nako, haeba u ka khona. Etsa libaka tsa maoto 'me u lule u khumama ka mangole hore u amohele tšusumetso. Pheta metsotsoana e 40, u phomole metsotsoana e 20.
Etsa boikoetliso bo bong ka metsotsoana e 40, u phomole metsotsoana e 20 pakeng tsa Pheta habeli ka kakaretso ea metsotso e 8.
Phomola metsotsoana e 30-60
Puddlejumpers
Qala ka maoto 'me u suthele leoto le letona' me u nke bohato bo bongata ho ea ka ho le letšehali ha u ntse u phahamisa matsoho. Joale tlohella leoto le letšehali ho ea ka lehlakore le leholo ho ea ka lehlakoreng le leng. Lula fatše 'me u etse mehato ea hau ka hohle kamoo o ka khonang ho phahamisa tekanyo ea pelo.
Pheta metsotsoana e 40 'me u phomole metsotsoana e 20.
Squat Jumps
Ema ka maoto lehlakoreng le le leng le le leng le le leng ka tlase kamoo u ka khonang, u nke letheka ka morao. U sebelisa matla maotong a hao le letheka, qhoma ka hohle kamoo u ka khonang, u nke matsoho. Naha ka lihlopha tse bonolo 'me u lumelle mesifa ea hao hore e amohele tšusumetso ea eona.
Pheta metsotsoana e 40 'me u phomole metsotsoana e 20.
Plyo Lunge
Qala sebakeng sa marulelo, leoto le ka pele, leoto le letšehali morao, maotong ka bobeli ka li-angles tse 90. Tloha 'me u fetole maoto moeeng, u fihle moo u lulang teng ka lehlakoreng le letšehali, leoto le letona.
Pheta metsotsoana e 40 'me u phomole metsotsoana e 20.
Ski Abs
Qala ka setulong ebe o otlolla maotong ho ea ka lehetla le letšehali, o theoha ka mangole a kobehile le maoto ka mor'a letsohong le letšehali. Khutlela maoto hape ka holim'a setulo mme o tlōla maoto ka letsohong le letona, o theoha ka mangole a kobehile le maoto ka mor'a letsohong le letona. Tsoela pele ho kena le ho tsoa ka lehlakoreng le leng ka metsotsoana e 40.
Etsa boikoetliso bo bong ka metsotsoana e 40, u phomole metsotsoana e 20 pakeng tsa Pheta habeli ka kakaretso ea metsotso e 8.
Phomola metsotsoana e 30-60
Line Taps
Beha boima fatše e le letšoao le squat ho le letona, ho tlisa menoana fatše. Hlaha ka maoto ka bobeli, u tsamaee ka leoto le letšehali ho latela boima ba 'mele.
Pheta metsotsoana e 40, u phomole metsotsoana e 20.
Ho nyoloha ha Thaba
Sebakeng sa pushup, matha mangole kapele le ho tsoa ka potlako kamoo u ka khonang, ho fapanyetsana mahlakoreng. Tšoara menoana fatše ka nako e 'ngoe le e' ngoe kapa u e boloke moeeng.
Pheta metsotsoana e 40 'me u phomole metsotsoana e 20.
Baqhoqho ba Ice
Qala boemong ba squat 'me u tlōle moeeng, u potolohe letsoho le letona ho pota-pota le ho ea tlaase ha u fihla fatše. Khutsa moeeng hape, lekhetlong lena ho theoha ka letsoho le letšehali.
Tsoela pele ho fetola mahlakoreng a metsotsoana e 40, ho phomola metsotsoana e 20.
Lunge Jumps
Sebakeng sa marulelo, khumama ka mangole ka har'a marang-rang, o theohe tlase kamoo u ka khonang. Etsa sepakapaka holimo kamoo u ka khonang, ho beha matsoho lethekeng kapa ho li phahamisetsa moeeng ka matla. Naha habonolo libaleng tsa maoto a hao 'me u theohele kahare kahare ea hau.
Tsoela pele metsotsoana e 20, fetola mahlakore ka metsotsoana e 20 'me u phomole metsotsoana e 20.