A re be botšepehi. Ho sebetsa ha Treadmill ho khabisa hamonate haholo, ke ka lebaka leo re tlamehang ho sebetsa ka thata ho lula re susumetsoa. Tsela e 'ngoe ea ho etsa joalo ke ka ho fetola maemo a hau ka lintlha tse fapaneng ho pholletsa le ho ikoetlisa. Ka ho etsa sena, ha u fumane mosebetsi o mongata o tsoileng matsoho - Kaha ha u na slogging ka lebelo le le leng nako eohle - Empa ho ikoetlisa ho utloahala nako e khutšoanyane.
Hobane'ng? Hobane u tsepamisitse maikutlo linthong tse nyenyane haholo tsa ho ikoetlisa ho e-na le ho nahana-Wow, ke tlameha ho tsoela pele ho etsa joalo ka metsotso e 45 ?
Ho ikoetlisa ho akarelletsa ho eketsa lebelo la hau le / kapa ho tsamaea ka nako e khutšoane pele u ba khutlisetsa fatše. Eketsa kapa o fokotse lebelo ho ea ka boemo ba hao ba ho ikoetlisa 'me u sebelise Maemo a Hlalositsoeng a Hlalosang ho sebetsa maemong a bontšang hore na u leka ho etsa'ng. Fetola ho ikoetlisa ho lumellana le boemo ba hau ba ho ikoetlisa, lithahasello le lipakane. Hopola, u ka boela ua etsa sena ka thepa efe kapa efe ea ho ikoetlisa kapa ha u ntse u sebetsa ka ntle.
| Nako | Boima / lebelo | Boiteko bo nahannoeng |
|---|---|---|
| Metsotso e 5 | Ho futhumala ka tsela e bonolo, butle-butle ho eketsa matla a hao | 4-5 |
| Metsotso e 1. | Eketsa lebelo le ho theola 2 ho eketsa metsotsoana e meng le e meng e 15 | 6-7 |
| Metsotso e 1. | Lula sebakeng sena metsotso e 1 | 7-8 |
| Metsotso e 1. | Fokotsa lebelo le ho theola 2 ho eketsa metsotsoana e meng le e meng e 15 | 5-6 |
| Metsotso e 5. | Tsamaea kapa u mathe ka lebelo le leka-lekaneng | 5 |
| Metsotso e 1. | Ho eketsa lebelo le ho theola 3 ho eketsa metsotsoana e meng le e meng e mashome a mabeli | 6-7 |
| Metsotso e 1. | Lula sebakeng sena metsotso e 1 | 7-8 |
| Metsotso e 1. | Fokotsa lebelo le ho theola 3 ho eketsa metsotsoana e meng le e meng e mashome a mabeli | 5-6 |
| Metsotso e 5. | Tsamaea kapa u mathe ka lebelo le leka-lekaneng | 5 |
| Metsotso e 3. | Eketsa ka potlako kapa e sekama (kapa bobeli) ho fihlela | 7 |
| Metsotso e 5. | Tsamaea kapa u mathe ka lebelo le leka-lekaneng | 5 |
| Metsotso e 1. | Eketsa lebelo le ho theola 2 ho eketsa metsotsoana e meng le e meng e 15 | 6-7 |
| Metsotso e 1. | Lula sebakeng sena metsotso e 1 | 7-8 |
| Metsotso e 1. | Fokotsa lebelo le ho theola 2 ho eketsa metsotsoana e meng le e meng e 15 | 5-6 |
| Metsotso e 5. | Tsamaea kapa u mathe ka lebelo le leka-lekaneng | 5 |
| Metsotso e 3. | Eketsa ts'oaetso e le hore u sebetse feela sebakeng sa hau sa matšeliso | 6 |
| Metsotso e 5. | Lula fatše ka lebelo le bonolo | 4 |
| Kakaretso ea nako ea ho sebetsa: Metsotso e 45 |
Koetliso e eketsehileng ea ho nka nako
Nako ea koetliso ke tsela e ntle ea ho hlophisa mochini ofe kapa ofe oa lik'hamera, eseng feela treadmill. Ha e le hantle, o tla fumana mosebetsi o motle haeba o kopanya lebelo la hao, o sekametse le ho hanyetsa ho pholletsa le ho ikoetlisa, ho ntša 'mele oa hau sebakeng sa hau sa matšeliso ka nako e khutšoanyane ebe o lumella' mele oa hau hore o hlaphoheloe.
Kahoo, ho e-na le ho lula ka nako e lekanang bakeng sa ho ikoetlisa kaofela, u ka e senya joaloka mosebetsi o holimo.
- Khetha nako bakeng sa nako ea mosebetsi oa hau - Haeba u sa qala, u ka qala ka nako ea mosebetsi oa metsotso e 1. Boikoetliso bo tsoetseng pele bo ka leka bolelele bo fapaneng le matla.
- Khetha nako ea phomolo ea hau - Haeba u sa qala, u ka 'na ua batla ho ba le bonyane nako e lekaneng ea ho hlaphoheloa haeba ho se joalo. Kahoo, haeba u sebetsa ka thata metsotso e le 'ngoe, u ne u tla phomola ebe u hlaphoheloa metsotso e 1-2. Kapa ho fihlela u ikutloa eka u ka sebetsa ka thata hape.
- Khetha matla a hau - Ha u le nako ea mosebetsi oa hau, sheba hore na u tla eketsa matla joang. Haeba u le treadmill , u ka sebelisa ho sekama le ho potlaka. Haeba u le elliptical , u ka sebelisa lebelo le ho hanyetsa. Khetha matla ao u ikutloang a le thata 'me u rate ntho e itseng eo u ka e etsang ka nako e telele eo ue khethileng.
- Pheta-pheta -pheta linako tse ling tsa mosebetsi / phomolo bakeng sa kae kapa kae ho tloha ho 10-45 metsotso. Ha u ntse u sebetsa ka thata, khutsufatso ea mosebetsi oa hau e lokela ho ba. Kahoo, haeba u ntse u sebetsa, u re, Sekhao sa 5-6 sekhahla sena se hlokomelisoang ha u ntse u sebetsa, u lula u le boemong bo eketsehileng. Haeba o sebetsana le Level 8-9, u na le banaerobic haholo 'me u ke ke ua khona ho e boloka matla joalo ka nako e telele.
Mesebetsi e mengata ea Cardio Machine Interval
- Thuto ea ho kena ha Elliptical Interval
- 30-Minute Interval Workout
- 30-60-90 Thuto ea ho itšunya-tšunya ha metsoalle
- Koetliso ea nako bakeng sa ba qalang - Lekala la 3
Leka koetliso ea nako e le 'ngoe ka makhetlo a mabeli ka beke ho hlahisa lik'halori tse ngata le ho haha mamello.