Ho ithabisa ho tloaelehile ho nkoa e le lefu la pelo - le phephetsa pelo le matšoafo ha u ntse u tsamaea bolelele ba letamo, u qhoqholla likopi tseo. Empa ho shebella ho sesa habonolo feela ho etsa hore mosebetsi o be o khutšoanyane. Ha u tsamaea metsing, mocha o mong le o mong o etsa mesebetsi khahlanong le ho hanyetsa tlhaho ea metsi ka boeona-pusong e 'ngoe le e' ngoe, katleho e 'ngoe le e' ngoe, ho phunya ho hong le ho otla, ho hloka hore u tlose metsi ho pota-potile 'mele oa hao, u o suthise.
Eo, ka boeona, e fana ka monyetla oa ho ntlafatsa mamello ea mesifa. Hape ho bolela hore o ka rera ho itokisetsa ho sebetsa ho matlafatsa ts'ebetso ea koetliso ea ho sesa, ho sebelisa lisebelisoa le ho ikopanya ha lisebelisoa tsa 'mele oa boipheliso ho theha matla.
"Ho fumana matla, u ka etsa lintho tse fapa-fapaneng," ho bolela Kim Evans, e leng Fitness Specialst le morupeli ea nang le boikoetliso ba sehlopha se nang le boiphihlelo ba khethehileng mefuteng eohle ea ho ikoetlisa metsing nakong ea Spring Lake Community Fitness le Aquatic Center. "Haeba u se u ntse u sesa, u tla fumana matla a mangata a holimo kapa a fokolang ka ho arola mosebetsi oa hau oa ho ikoetlisa, u ikoetlisa 'mele feela' me u nke lithupelo tsa 'mele o fokolang feela. U ka boela ua fumana matla ka ho' 'ho fetisetsa' mele oa hau ka metsing. Ka mohlala, o ka etsa mokoloko oa ho sesa kapa oa ho pholletsa le naha ka metsing a sa tebang kapa a tebileng, a sa tsitsitseng ho feta ho sesa, a eketsa ho hanyetsa . "
Ho sa tsotellehe hore na boemo ke bofe, Evans o bolela hore lisebelisoa tse tloaelehileng tsa ho sesa, tse kang libapali, ho sesa maqeba, ho sesa marotholi, esita le li-noodle tsa letamo, li ka eketsa boiteko ba hao ba koetliso. Nahana ka eona-ha u feta metsing ka mokhoa o atlehileng, ho ba bonolo haholoanyane ho etsa mosebetsi oa hau.
Ka tsela e ts'oanang, ha o ntse o feta metsing ka mokhoa o fokolang, ho thata haholo hore o ikoetlise. Lisebelisoa tse kang li-kickboards le ho sesa maqeba a etsa hore lefu la hao kapa mehato e se ke ea atleha ka ho eketsa sebaka sa 'mele oa hao, o qobella hore u sebetse ka thata ho fokotsa metsi. Phello ke ts'ebetso e thata, ea ho haha matla.
Ho na le litsela tse ngata tsa ho kenyelletsa mosebetsi oa matla ka mokhoa oa hau oa ho sesa. Nahana ka litlhahiso tse latelang, ebe u iketsetsa pono ha u ntse u ntlafatsa mosebetsi oa ho sesa.
Koetliso ea ho Itlhakisa ho Rata ho Matla Matla
E le hore u fumane matla ka ho ikoetlisa ho sebelisang feela ho sesa, ke habohlokoa hore u tsepamise maikutlo linthong tse tharo: matla a ho ikoetlisa, ho hanyetsa, le ho qapa lenaneo. Rob Jackson, mokoetlisi oa botho, koetliso ea phepo e nepahetseng, le Ironman Athlete ba fana ka tlhahiso ea hore ba sebelise li-paddles tsa ho sesa, tse kang Speedo's Power Paddles, ho ba le khanyetso e matla ka lebelo le leng le le leng.
"Ho hanyetsa ho feta ho hloka matla a eketsehileng ho hula ka metsing," Jackson o re, o phaella ka hore mofuta oa hau oa bohlokoa haholo. "U lokela ho etsa bonnete ba hore mesifa e kholo ea morao ea hao e etsa mosebetsi o mongata. Haeba u utloa mahetla a hao a oela pele ho morao, u sesa ka mokhoa o futsanehileng." Etsa bonnete ba hore o hula ka metsing ka mokokotlo oa hao, ho e-na le ho tsuba mahetleng.
Ho matlafatsa matla, haholo-holo matla a 'meleng, Jackson o fana ka mosebetsi o latelang:
- Limithara tse 100 ho itlosa bolutu, ho lebisa tlhokomelo ka foromo
- Metsotsoana e 30 e phomola
- Limithara tse 50 ho khaola feela, ka ntle le kickboard ho fumana thuso
- Methapo a 50 a sefuba, ho lebisa tlhokomelo ka foromo
- Metsotsoana e 30 e phomola
- Litlhōrō tsa limithara tse 100 tse sebelisang li-paddles, tsepamisa maikutlo ho 'mele o ka holimo; o ka kenya buoy pakeng tsa maoto a hao ho thusa ho boloka letheka
- Limithara tse 50 tsa ho sesa, ho shebana le foromo
- Metsotsoana e 30 e phomola
- Mokhoa o motlakase oa limithara tse 100 o sebelisa li-paddles, tsepamisa kelello ho etsa litlhaka tse khōlō ka letsoho le leng le le leng
- Methapo a 50 a sefuba, ho lebisa tlhokomelo ka foromo
- Metsotsoana e 30 e phomola
- Mokhoa o motlakase oa limithara tse 100 o sebelisa li-paddles, tsepamisa mohopolo ka ho ts'ehetsa metsi ka morao
- Limithara tse 50 ka morao
- Metsotsoana e 60 e phomola
- Mokhoa o motle oa limithara tse 100 o sebelisang li-paddles, lebisa tlhokomelo ho boiteko bohle
- Metsi a 50 a bonolo ho lokisa fatše
Ho latela Jackson, bolelele ba mosebetsi ona bo tla fapana, ho itšetlehile ka hore na u potlakile hakae. Kakaretso ea sebaka se koahetsoeng ke limithara tse 850, ka hona haeba u le sesa ka sekhahla ea ntseng a nka metsotso e 'meli le halofo ho koahela limithara tse 100, u ka lebella ho koahela kemiso ena metsotso e 30 kapa ka tlase.
Boikoetliso ba 'mele oa Carweight le Cardio ho Matlafatsa Matla
"Mofuta o motle oa ho sesa bakeng sa ho koetlisa matla ke ho kopanya cardio ka ho ikoetlisa ka 'mele," ho re Kyra Young, mokoetlisi oa botho le mong'a Red Pear Life, ea fanang ka mosebetsi oa ho sesa ho bareki ba nang le matamo a bona. Ho ea ka Young, mofuta ona oa mofuta o thusa ho boloka mesebetsi e thahasellisang, ho senya monotone ea ho sesa nako e tsoelang pele.
Mocha o boetse o supa Plate ea Speedo Push ha a khetha sesebelisoa sa koetliso ea ho thibela metsi. "Push Plate e ka sebelisoa ho eketsa ho hanyetsa menyetla e mengata eo u neng u tla e etsa ka kettlebell kapa dumbbell ha u e etsa fatše, joaloka li-presses tsa sefubelu."
Haeba u se na phihlelo ea Push Plate, u ka etsa lipapali tse tšoanang ho sebelisa kickboard, le hoja Plate Plate e etsa hore litlhahiso tsena li laolehe haholoanyane ka ho sebetsa hantle le moralo o monyenyane. Ka lehlakoreng le leng, li-cardboard li thatafalloa ke ho lula li le tlas'a metsi.
Ka tloaelo bacha ba na le bareki ba etsoang ka lekhetlo le le leng kapa a mabeli a lebelo le itseng, ba lateloa ke setšoantšo sa liketso tsa bodyweight tse entsoeng ka metsing. Leha ho le joalo, bakeng sa ba sesang ba nang le tsebo e ngata , o sebelisa li-exercising tse ling tsa metsi, joalo ka tse hlalositsoeng ka tlaase mona, sebakeng sa lisebelisoa tse ling. Mona ke e 'ngoe ea litloaelo tsa hae:
- Backstroke, lesapo le le leng . Haeba u sesa se fofang, kopa kickboard sefubeng sa hau bakeng sa ho tsuba, ho lebisa tlhokomelo ho setha sa hau ho e-na le ho otla hohle.
- Li-jump squats, li pheta-pheta tse 20 . Ema ka lethekeng-metsi a tebileng, maoto a hao a le bophara ho feta mahetla-bophara bo arohane. Ho boloka boima ba hao lirethe tsa hao, qobella letheka la hao hape ebe u oela fatše ho fihlela mahetla a hao a koahetsoe ke metsi. Tlanya ka matla ka maoto a hao mme o tlōla moeeng ka hohle kamoo u ka khonang. Ha u fihla fatše, tsoelapele ka mokhoa ona.
- Senya sekheo, li pheta-pheta tse 20 . Emela metsi a mahetla ka maoto a hao hammoho, matsoho a hao a fetisitsoe ka ho toba ka pel'a sefubeng ka bophahamo ba mahetla, matsoho a hao a tobane le ka hare. Etsa maoto ka morao ha u ntse u bula matsoho ka mahlakoreng, boemo bo kang ba linaleli. Hang-hang u fetole leeto leo, u khutlele maotong a hau ha u ntse u khutlisetsa matsoho ka pel'a sefubeng sa hau. Tsoela pele ho fofa ka potlako kamoo u ka khonang kateng.
- Ho pushups, ho pheta-pheta ho 20 . Ema ka lethekeng- ho ea ka metsi a tebileng, o shebile lehlakoreng la letamo. Beha matsoho a hao lerakong kapa letamo, kahoo liatla tsa hau li tsamaisane le mahetla a hao, likhahla tsa hau li atolositsoe. Ho boloka 'mele oa hao o otlolohile, koola likhahla tsa hau mme o theola sefuba sa hao leboteng. Ha lilomo tsa hao li koahetse lik'hilograma tse 90, u fetole leeto le ho atolosa likhahla tsa hao.
- "Liropo tsa bohata," li-jumps tse 20 . Ema ka lethekeng-ho leba metsi a tebileng le maoto a hao a lutse-lehlakoreng le leng, lilomo tsa hao li kobehile 'me matsoho a hao a phallela mahlakoreng, joalokaha eka u tšoere thapo e otlang. Etsa selikalikoe sa marang-rang bakeng sa litsupa tse 20, ho hema le ho theoha ha u ntse u potoloha lifahleho tsa hao le lifahleho tsa hau.
- Ka pele e phahamisa ka ho sebelisa Push Plate, e 10 ho isa ho 20 e khutlela morao . Ema hole le maoto ka mahetla a tebileng a tšoere liphaphatha tsa Plate Plate matsohong ka bobeli. Eketsa matsoho ka kotloloho ka pel'a sefubeng sa hau e le hore sethala sa Push Plate se tšoane le fatše. Etsa sekoti sa hau, 'me u boloke molumo oa hao o otlolohile, otlolla matsoho a hao molomong metsing ho fihlela matsoho a hao a le mahlakoreng a hao' me Push Plate e ka pel'a lirope tsa hau. Khutlisa leeto mme u hule Push-Plate ho khutlela metsing ho ea sebakeng se qalang.
- Butt e khaola, lipepa tse 20 ka leoto. Ema ka lehlakoreng la metsi a tebileng 'me u phalle sebakeng sa hau, u hule serethe ho ea ka sefahleho sa hao ka jog.
- Litsela tse sebelisang Push Plate, lichelete tse 20 (li-reps tse 10 ka letsoho) . Ema ka maoto a hao a otlolohile, leoto la hao le letšehali ka pel'a letsoho la hau, ka metsing a tebileng. Tšoara Plate Plush ka letsohong la hao le letona, u tšoere e 'ngoe ea litšepe tsa setsi hore sethala se bapane le fatše. Ema ka letheka, u beha letsoho la hao le letšehali ka lehlakoreng la hao le letšehali bakeng sa ts'ehetso, letsoho la hao le letona le fanyeha ka ho toba ho tloha lehetleng la hao, ka ho toba ho ea fatše. Kopanya mesifa ea morao ea hau mme u hula sepate sa Push ho ea molumo oa hau ha u ntse u otlololla setlolo sa hau. Ha Plate Plate e kopana le 'mele oa hau, khutlisetsa mocha le ho sutumetsa sesebelisoa ho ea pele. Tlatsa likhahla tsohle ka lehlakoreng le leng pele u fetola mahlakoreng.
- Ho phalla metsi, lesapo le le leng . Jog ka morao le ho pholletsa le letamo. Haeba letamo la hau le na le metsi a tebileng le a tebileng, 'me ha u ikutloe u phutholohile ho tsamaea ka metsing a tebileng, ho sesa kapa ho ba le litlhapi ho fihlela qetellong.
- Matšoafo a fokolang, likhahla tse 20 (li-10 li khutla ka leoto) . Emela metsing a tebileng a mahlahahlaha, maoto a hao a pota-potiloe ke leoto la hau le letona mohato o moholo ka pel'a leoto la hao le letšehali. Ho boloka molumo oa hao o otlolohile, o khumama mangole ka bobeli mme o theola mangole a hao ka morao. Ha metsi a kopana le sefubeng kapa bophahamo ba mahetla, otloloha moeeng, a fetole maoto a hau hore u tsamaee ka leoto la hau le letšehali ka pel'a tokelo ea hau. Hang-hang itšoare ka moeeng o mong ho tsoela pele ho ikoetlisa.
- Ho fetoha ha oblique ho emeng ho sebelisa Push Plate, metsotsoana e 30 . Ema ka sefubeng ka metsi a tebileng le maotong a hao-lehlakoreng le leng. Tšoara Plate Plate e sebetsana ka matsoho ka bobeli ka pel'a poto ea hau, kahoo sepale se behiloe ka hohle ho ea fatše le 'meleng oa hao. Emisa sekoti sa hau, 'me u boloke' mele oa hau o tlaase, o senya lehare la hao ho ea ka ho le letona, o hulela Push Plate ka ho hanyetsa metsi. Khutlisetsa mokhatlo ona mme o sotha molumo oa hau ho ea kamoo u ka khonang ka ho le letšehali. Tsoela pele metsotsoana e 30 e feletseng.
- Flutter e otla lebōpong la leoatle, le ho khutlela holimo . Tšoara leboteng la letamo, matsoho a otlolohileng le marapo a koaletsoeng. Phahamisa maoto ka morao ho uena 'me leqhubu le li khaole ka potlako le ka thata kamoo le ka khonang bakeng sa ho pheta-pheta.
"Etsa lihlopha tse tharo ho isa ho tse hlano tsa potoloho eohle, ho itšetlehile ka boemo ba hao ba ho ikoetlisa," Young o hlalosa. "Ka ho sebelisa mekhoa ea ho ikoetlisa, u ka 'na ua sisinyeha, ua matlafatsa ho ikoetlisa ha u ntse u tuka lik'halori le matla a ho haha." E etsa ka tsela ena, kemiso eohle e lokela ho nka metsotso e ka bang 45 ho ea ho e 60.