Lithuto tsa Koetliso ea Matla bakeng sa Baholo
Rea tseba hore ke habohlokoa hakae hore re lule re le mafolofolo ha re ntse re hōla 'me, ha ho joalo, ke ntho e ntle. Empa ha rea lokela ho lula re mafolofolo ha re batla ho lula re phetse hantle ebile re le matla. E, re tlameha ho phahamisa litekanyo.
Che, ho phahamisa litekanyo hase feela bakeng sa baatlelete kapa litho tsa 'mele, ke tsa rona bohle, haholo-holo batho ba baholo. Ke ka e 'ngoe ea lintho tsa bohlokoa ka ho fetisisa tseo u ka li etsang bakeng sa' mele oa hao 'me ke ka lebaka lena.
Melemo ea Matla a Koetliso
Koetliso ea matla a ka:
- Fokotsa matšoao a lefu la osteoarthritis , lefu la tsoekere, lefu la ho fokola ha masapo , bohloko ba morao le ho tepella maikutlong
- Ho u thusa ho laola boima ba hau
- Ntlafatsa boemo ba hau
- Ho u thusa hore u robale hantle
- Ntlafatsa ho laola tsoekere
- Eketsa matla le mesifa ha u ntse u phahamisa metabolism
- Khothalletsa ho ba le boikemelo ha u ntse u hōla
Kahoo, u lokela ho etsa'ng le hore na u qala joang? ACSM / AHA Ketsahalo ea 'mele Keletso ea Batho ba baholo ba fana ka tlhahiso ea lenaneo le kenyeletsang:
- Liketso tsa 8-10 tse amanang le mesifa e meholo ea 'mele: Sefuba , morao , mahetleng , biceps , triceps , maoto le sekoti .
- 2-3 matsatsing a phomolo ka beke - Matsatsi a phomolo a lumella mesifa ea hau ho fetoha le holafala ha e boetse e lumella 'mele oa hau ho hlaphoheloa
- Ho sebelisa boima bo lekaneng ho tlatsa bonyane lihlopha tse 1 tsa 10-15 tsa li-reps tsa mosebetsi o mong le o mong
Ho theha Thuto ea Hao ea Matla
- Khetha Boikoetliso ba Hao - Haeba u sebetsa ka mechine, lenaneo le tloaelehileng la matla le ka kenyelletsa:
- Phatlalatso ea Leoto
- Khatello ea Sefuba (Sefuba)
- O lutse Row (Lats)
- Ho hlahisa litlhōlisano (Maqheku)
- Curl ea Trunk (Abs)
- Kakaretso ea morao
- Li-squats ('mele o ka tlase)
- Press Press Chestbell (Sefubeng)
- Ntoa e le 'Ngoe (Lats)
- Press Press (Maqheku)
- Crunch (Abs)
- Kakaretso ea morao
- Khetha Liqeto tsa Hao le Lihlahisoa - Tataiso e fana ka setšoantšo se seholo sa 10-15. Qala ka boima bo matla o ka phahamisa makhetlo a 15 ho tloaela ho ikoetlisa 'me butle-butle eketsa boima ba' mele le ho fokotsa boima ba hau ha u ntse u matlafala.
- Khetha Boima ba Hao - Sena se nka nako le boiteko, kahoo ho molemo ho phopholetsa lehlakoreng la tlhokomelo 'me u khethe boima ba' mele pele ho fumana fomu ea hau fatše. Ha u ikoetlisa haholoanyane 'me u matlafatsa matla a hao, ho bonolo haholo ho fumana khetho e nepahetseng ea boima ba' mele.
- Khetha Hangata Seo U se Koetlisang - Haeba u sa tsoa qala, u ka 'na ua qala ka matsatsi a mabeli a koetliso ea matla ka bonyane letsatsi le leng la phomolo pakeng tsa lona. Ha o ntse o matlafala, o ka eketsa letsatsi la boraro la koetliso ea matla.
Lisebelisoa
Barbour K, Blumenthal J. Koetliso ea ho ikoetlisa le ho tepella maikutlo ho batho ba baholo. Neurobiology ea Botsofali. 2005: 26 (1); 119-123.
Cussler E, Lohman T, Going S, et al. Boima bo fetotsoe ka matla ho koetlisoa ho bolela ho fetoha ha lesapo la bone ho basali ba Postmenopausal. Med. Sci. Lipapali Tsa Boithapollo, Vol. 35, No. 1, maq. 10-17, 2003.
Dunstan D, Daly R, Owen N, le al. Koetliso e Phahameng ea Khanyetso e Ntlafatsa Tlhokomelo ea Glycemic bathong ba Hōlileng ba nang le Mofuta oa 2 oa Lefu la tsoekere. Tlhokomelo ea lefu la tsoekere. Oct 2002; 25 (10): 1729-1736.
Kell R, Asmundson G. Ho bapisoa le Mefuta e 'Meli ea Mekhoa ea ho Koetlisa Liketsahalo tsa Pheliso ea Boikoetliso Boemong ba Phatlalatso ea Mahlomola a Nosepecific a Ntle a Khutšoanyane. J Strength Cond Res 23 (2): 513-523, 2009.
Nelson M, Rejeski W, Blair S, et al. Mosebetsi oa Boipheliso le Bophelo bo Botle ba Sechaba ho Batho ba Hōlileng ba Hōlileng: Khothatso e tsoang ho American College of Sports Medicine le American Heart Association. Ho potoloha . 2007; 116; 1094-1105.