U tseba matsatsing ao ha u hlile u batla ho ikitlaetsa ka thata ka ho fetisisa 'me u ikutloe eka u fumane lihlahisoa tse tebileng qetellong ea ho ikoetlisa? Ha e le hantle, leeto lena le etsa joalo. Ke mosebetsi o matla oa ho haha matla, oo ka oona o ntseng o eketsa ho hanyetsa hanyane ka hanyane ho fihlela o fihla bohōleng ba sebaka (se ka sehloohong sa ho nyoloha pele) ebe o theolela butle-butle hape.
Leeto lena le tla u thusa ho haha matla a mesifa, matla le matla hammoho le ho ikoetlisa ha aerobic. U tla ikutloa u e-na le kutloisiso e kholo ea 'mele le kelellong kamorao ho moo, o tla felisoa ka potorphin. Hona ke leeto le leholo haholo bakeng sa ba koetlisang ketsahalo ea triathlon kapa ea libaesekele kapa ba lekang ho phunyeletsa ka seketsoana sa boikoetliso .
Tsela ea ho Qala Leeto
Mohato oa pele ke ho bokella lethathamo la hau. Ebe u tlatsa botlolo e kholo ea metsi ho u thusa hore u lule u hloekisitsoe hantle ha u palame 'me u nke thaole hobane u tla fufulela haholo. Ebe u itšetleha ka sesepa 'me u itokisetse ho sutumella meeli ebe o tsoa metsing a metsotso e 45 ho ikutloa u le matla haholo!
Pina: " HandClap" ka Fitz & The Tantrums
Seo u lokelang ho se etsa: Chesa. Lula le ho robala ka ho hanyetsa ka tsela e itekanetseng ka nako e tsitsitseng, ha u ntse u tsepamisitse maikutlo ho boloka likoloto tsa hau tse otlolohileng li boreleli haholo. Tlosa libaka tse shoeleng tseleng.
Eketsa ho hanyetsa hanyenyane joale fetisetsa mosebetsi ho leoto la hao le letona ka metsotsoana e 30. Ka mor'a moo, fetisetsa mosebetsi ho leoto la hau le letšehali metsotsoana e 30. Eketsa ho hanyetsa hape 'me u kopanyetse maoto ka bobeli ho fihlela pina e fela.
Nako: metsotso e 3 ¼
Lebelo (RPM) : 80-100
Bothata (RPE): 4-5
Pina: " Sena ke Seo U Ileng Ua se Tlaela" ka Calvin Harris (ea nang le Rihanna)
Seo u lokelang ho se etsa: Eketsa ho hanyetsa ho lekaneng ho tšehetsa boima ba hau boemong bo eme 'me u itlisetse ho ea ho ema hantle, le matsoho a hao boemong ba bobeli.
Tšoaroa ka liatla tse bonolo, tse bonolo tsa ho pata metsotsoana e 30. Ha tempo ea 'mino e phahama, tsamaisa matsoho a hao hore u eme ka makhetlo a mararo' me u fetole lebelo la metsotsoana e 45. E lie fatše 'me u khutlele sebakeng se lokileng sa jog. Pheta mohlala bakeng sa pina eohle.
Nako: metsotso e 3¾
Lebelo (RPM): 70-80
Bothata (RPE): 6-8
Kamoo U ka Finyellang Leeto la Tsoelo-pele
Mokhoa ona o tla tsoela pele o tsitsitse ho tloha pina e 'ngoe ho ea ho e latelang, ha u ntse u nyolohela piramite ebe u etsa tsela ea hau ka lehlakoreng le leng. Mona ke seo mekhahlelo e shebahalang ka eona: E-ba le setulo, eketsa ho hanyetsa ka thata haholo 'me u etse phapang ea nako e behiloeng; eketsa gear e le 'ngoe (kapa e lekanang le eona) le ho tsamaea ka nakoana bakeng sa nako e behiloeng. Itlhakisetsa nako e lekaneng bakeng sa nako e behiloeng, eketsa e le 'ngoe le ho tsoela pele ho nyoloha ho eme nako e lekanang. Pheta hape. Tlhokomeliso: U tla be u qobella RPEs ea 9 kapa ho feta ha u fihla tlhōrōng.
Mona ke seo sebapali se shebahalang ka sona, se tsamaisana le 'mino:
Lipina:
- " Bang My Head" David Guetta (metsotso e 3/8)
- "E phetse ka hohle" Jennifer Lopez o ntseng a le mothating (4 metsotso)
- "U se ke Ua Ntumella Hore ke theohe" Makhopi a lichelete (metsotso e 3½)
- " She Bangs " (Sepanishe Version), Ricky Martin (metsotso e 4½)
- "Etela Pt. 2" Flo Rida & Pitbull (4 metsotso)
- "Le ka Mohla U se ke Ua Bolela" (Mark Knight Remix) , Basement Jaxx (metsotso e 7)
- "Suave", Nayer (metsotso e 3¾)
(Potoloho ea metsotso e 2)
- O lutse ka metsotsoana e 30
- Kenya 1 gear 'me u tsoele pele ho lutse ka metsotsoana e 30
- Ipehele ho phahama (maemong a 3) bakeng sa metsotsoana e 30
- Kenya 1 gear 'me u tsoele pele ho nyoloha ho eme metsotsoana e 30
(Potoloho ea metsotso e 4)
- O lutse ka metsotsoana e 60
- Kenya 1 gear 'me u tsoele pele ho hlola ka metsotsoana e 60
- Itlhakisetsa ho phahama (maemong a 3) bakeng sa metsotsoana e 60
- Kenya 1 gear 'me u tsoele pele ho nyoloha ho eme metsotsoana e 60
(Potoloho ea metsotso e 6)
- Ke lutse ka metsotsoana e 90
- Kenya khalase ea 1 'me u tsoele pele ho hlola ka metsotsoana e 90
- Itlhakisetsa ho phahama (maemong a 3) bakeng sa metsotsoana e 90
- Kenya 1 gear 'me u tsoele pele ho nyoloha ho eme metsotsoana e 90
(Potoloho ea metsotso e 7)
- O lutse ka metsotsoana e 120
- Kenya khalase ea 1 'me u tsoele pele ho hlola ka metsotsoana e 90
- Itlhakisetsa ho phahama (maemong a 3) bakeng sa metsotsoana e 120
- Kenya 1 gear 'me u tsoele pele ho nyoloha ho eme metsotsoana e 90
U fihlile tlhōrōng ea thaba 'me e theoha ho tloha mona.
(Potoloho ea metsotso e 6)
- Ke lutse ka metsotsoana e 90
- Hlasetsa lisebelisoa tse 1 'me u tsoele pele ho nyoloha metsotsoana e 90
- Itlhakisetsa ho phahama (maemong a 3) bakeng sa metsotsoana e 90
- Tlosa lisebelisoa tse 1 'me u tsoele pele ho nyoloha ka metsotsoana e 90
(Potoloho ea metsotso e 4)
- O lutse ka metsotsoana e 60
- Hlasetsa lisebelisoa tse 1 'me u tsoele pele ho nyoloha metsotsoana e 60
- Itlhakisetsa ho phahama (maemong a 3) bakeng sa metsotsoana e 60
- Hlakola lisebelisoa tse 1 'me u tsoele pele ho nyoloha ka metsotsoana e 60
(Potoloho ea metsotso e 2)
- O lutse ka metsotsoana e 30
- Hlasetsa lisebelisoa tse 1 'me u tsoele pele ho hloa holimo: metsotsoana e 30
- Ipehele ho phahama (maemong a 3) bakeng sa metsotsoana e 30
- Tlosa lisebelisoa tse 1 mme u tsoele pele ho nyoloha ka metsotsoana e 30
Pina: " Monghali Saxobeat " ke Alexandra Stan
Seo u lokelang ho se etsa: Ka ho itšireletsa ka tsela e itekanetseng ka baesekele, lula fatše, u fumane lebelo la potlako la pele (70-80 RPMs) 'me u tsamaee ka metsotsoana e 30 ka nako e le' ngoe u be le nako e lekanang le metsotso e 25 (110 RPMs). Khutlela ho RP-70-80 ka metsotsoana e 30 ebe ue khutlisetsa ho fihlela ho 110 bakeng sa metsotsoana e 30. Tsoela pele mokhoa ona pina eohle.
Nako: metsotso e 3 ¼
Lebelo (RPM): 70 - 110
Bothata (RPE): 7-8
Pina: " Khauta " Kiiara
Seo u lokelang ho se etsa: Ke nako ea ho pholile. Lahlela ho hanyetsa ha hao tseleng e bataletseng 'me u tsamaee butle butle ka metsotso e le' ngoe. Ha u ntse u boloka maoto a sisinyeha, lutse e le molelele setulong, 'me u nke bohale bo tebileng , ebe u etsa letoto la ' mele o holimo . Tloha ka baesekele 'me u latele le letoto la ' mele o tlaase ha u ntse u eme fatše.
Nako: metsotso e 3¾
Lebelo (RPM): 50+
Bothata (RPE): 3-4
Iphe nakoana ho itlhahloba ka seiponeng 'me u ipehele litšoantšo tse phahameng tse hlano bakeng sa ts'ebetso e matla. U tletse mosebetsi ona! Etsa bonnete ba hore u noa metsi a mangata lihora tse 'maloa tse latelang ho tlatsa seo u se lahlehileng ka ho fufuleloa,' me u sebelise mochine oa majoe maotong a leoto ha u ikutloa u le bohloko hamorao. Ka holim'a tsohle, hopola hore hosasane u tla ba le matla ho feta uena pele ho leeto lena.