Lipatlisiso li Fumana Boima ba Bophelo bo Tsoetseng Pele ho Feta Cardio bakeng sa ho Feta Bohloko bo Khutšoanyane
Haeba u e-na le bothata ba morao, ho na le litaba tse monate tse tsoang ho phuputso ea morao-rao e bonts'itseng boikoetliso le liphello tsa eona tse ntle ha ho tluoa tabeng ea bohloko.
Thuto e ne e le nyenyane empa liphello li tšepisa. Ho ne ho e-na le batho ba 27 ba nang le bothata ba ho khutlela morao thupelong, e neng e sheba liphello tsa koetliso le ho koetlisoa ha aerobic.
Bafuputsi ba ile ba tlaleha hore ba ileng ba kenya letsoho sehlopheng sa koetliso ea ho loantša boima ba 'mele ba bile le ntlafatso ea 60% ea bohloko le mosebetsi. Ba fuoeng sehlopha sa boikoetliso ba aerobic ba ileng ba kenya letsoho liketsong tse tloaelehileng tse kang ho tsamaea kapa ho tsamaea, ba ntlafalitsoe feela ke 12%.
Sehlopha sa koetliso ea ho hanyetsa se sebelisa lenaneo le feletseng la koetliso ea 'mele oa' mele , matsatsi a mararo ka beke libeke tse 15. Barupeluoa ba eketsehile boima ba 'mele bo phahamisitsoe libeke tse tharo, ho fokotseha boima ka beke e' ngoe le e 'ngoe (bakeng sa ho hlaphoheloa)'
Ha e ntse e le thuto e nyenyane, buisana le ngaka ea hau pele u itlhahloba.
Lenaneo lenaneong lena le ne le kenyelletsa lihlopha tse latelang tsa lihlopha tse tharo tsa batho ba robong.
Mohloli
Kell, R; Asmundson, G. A Ho bapisoa le Mefuta e 'meli ea Mekhoa ea ho Koetlisetsa ho Koetlisetsa Boithaopo Boemong ba Puso ea Chronicle ea Nonspecific Low-Back Pain. Journal of Strength & Conditioning Research. 23 (2): 513-523, March 2009.
1 - Press Press
Boikoetliso ba moriana oa maoto bo akarelletsa ho senya boima ba bona ka maoto. Matšoao a fumanoang thupelong ena a kenyelletsa 'mele o ka tlaase.
2 - Ts'ebetso ea Leoto
Mokhoa oa ho atolosa maoto ka leoto o sebelisa ho hanyetsa joalo ka litekanyo tsa mochine o itseng. Mosebetsi o fetisa maoto a bona khahlanong le mohaho o boima le o boima. Li-quadriceps ke mesifa e meholo e sebetsang mosebetsing ona.
3 - Lejoe la Curl
Mokokotlo oa leoto o sebelisa mesifa ea hamstring 'me e kenyelletsa mosebeletsi ho thibela maoto a hae khahlanong le mokoko o boima ka mor'a bona, hangata ha a robetse bencheng e leng karolo ea mochine.
4 - Tlaleho ea Benche
Mochine oa khatiso oa benche o ntse o utloahala. Motho ea sebetsang o robala bencheng e bataletseng ka maoto fatše 'me o phunya boima ba' mele. Koetliso ena e sebetsa 'mele o ka holimo, ho akarelletsa sefuba, mahetla le mesifa ea letsoho.
5 - Shebisa Khatiso
Joaloka mochine oa khatiso oa benche, mochine oa khatello o sebelisa benche ka morao o phahameng, o fana ka leihlo le fetohang le phahamisang 'mele o ka holimo oa motlakase e le hore mokokotlo oa bona o lule holim'a benche e sekametseng. Boikoetliso bona bo sebetsa le 'mele o ka holimo, empa ka ho hatisa haholo mahetleng a sefubeng.
6 - Lat Latella
Lehla le theoha ke boikoetliso bo ka sehloohong bo khutlisetsang morao.
7 - Tlhōlisano ea Mahetla
Mochine oa mahetla o sebelisa likoboana tse peli tse neng li tšoaroa ka mahetleng 'me li ntšoa hloohong.
8 - Curl ea Biceps
Biceps curl ke boikoetliso bo tloaelehileng bo hahang li-biceps, mesifa e ka pele ea letsoho le ka holimo.
9 - Triceps Pushdown
The triceps phallela e sebelisa ho hanyetsa ho sebetsa mesifa ka morao ka letsoho le ka holimo.
10 - Ho qhaqha ka mpeng
E mong le e mong eo a mo ratang haholo, ab crunch ke mokhoa oa motheo oa ho ikoetlisa o sebelisetsoang ho matlafatsa mesifa ea torso.
11 - Ab Crunch ho Ball ea Koetliso
Eketsa bolo ea boikoetliso (ka linako tse ling e bitsoa bolo ea Switzerland kapa botsitso) ho tsebo e tloaelehileng, 'me u fumana boikoetliso bo thata haholo bo tšehetsang morao ha u ntse u etsa li-crunches. Ho thusa ho leka-lekanya bolo, mesifa ea stabilizer e sebelisoa, e thusang ho ntlafatsa tekano.
12 - Superman ea tloaelehileng
Koetliso ena e etsoang sefahleho se shebile fatše. E akarelletsa ho kenyetsa mesifa ea hao ho hula maoto, hlooho le sefuba fatše. Sena se matlafatsa mesifa le morao.