Ha ho tluoa tabeng ea boikoetliso, ho na le mekhoa e mengata ea ho e hlophisa hore e ka ferekanya ha o qala ho theha lenaneo la ho ikoetlisa.
Haeba u nahana ka tataiso , e leng tlhahiso ea hore u etse cardio bonyane matsatsi a 5 ka beke, matla a koetlisa lihlopha tsa hao tsa mesifa ka makhetlo a mabeli ka beke, 'me ha u qeta nako e' ngoe le e 'ngoe ho itšireletsa, ho bonahala eka u hloka lihora tse ngata ka letsatsi hore ue tšoanele kaofela ho .
Ha ho ntse ho na le litsela tse ngata tsa ho potoloha taba ena, e 'ngoe eo u ka' nang ua se nahane hore e sebetsa ka makhetlo a mabeli ka letsatsi. Le hoja e se ntho eo u batlang ho e etsa ka nako e telele, ho ikoetlisa habeli ka letsatsi ho na le melemo e mengata.
O ka khoneha mosebetsing oohle oa hao o sebetsang, o kguthale ka makhetlo a mabeli, o chesa lik'hilojule tse ngata, mme mohlomong o pholletsa le tahlehelo eo ea tahlehelo ea boima ba 'mele.
Melemo le Likotsi tsa Mesebetsi e 'Meli ea Letsatsi le Letsatsi
Sehloohong sa hae, " The Pros and Cons of Working Out Two a Day ," setsebi Laura Williams o bua ka melemo e totobetseng: U ntse u sebetsa ho feta, ho boleloang hore u chesa lik'hilojule tse ngata le ho sireletsa 'mele oa hao linthong tse kang lefu la pelo le botenya.
Molemo o mong ke hore o ka eketsa tshebetso ea hau. Ka ho arola mesebetsi ea hau, u ka sebelisa lenane la koetliso e eketsehileng, e bolelang hore u ka finyella lipakane tsa hao kapele.
Seo se ka ba molemo ho moatlelete kapa motho ea hlōlisang, empa mofuta ona oa koetliso hase feela bakeng sa melemo.
Ho ikoetlisa kamehla ho ka sebelisa mokhoa ona ka litsela tse fapa-fapaneng, ho u fa likhetho tse ling tsa hore na u sebetsa joang.
Melemo
Ho qeta nako e khutšoanyane ho ikoetlisa ho bontšitsoe hore e sebetsa hantle, ha ho joalo, ho feta ho ikoetlisa nako e telele. Hase feela seo, ha o sebetsa ka makhetlo a mabeli ka letsatsi o fumana habeli ka mor'a ho tsuba, lik'hilojule tseo u li chesang ka mor'a hore u ikoetlise ha 'mele oa hao o ntse o sebetsa ho u khutlisa sebakeng sa hau sa pele.
Melemo e meng e kenyelletsa:
- Nako e eketsehileng ea ho ikoetlisa - Ha u qeta nako e ngata u ntse u sebetsa, lik'halori tse ngata tseo u li chesang ka kakaretso le, haeba sepheo sa hau ke ho theola boima ba 'mele , ke molemong oa hau.
- U ka lumellana le mefuta e meng ea boikoetliso - Ho na le litsela tse ngata tsa ho theha mosebetsi oa bobeli oa letsatsi, joalokaha u tla bona mona ka tlaase, empa molemo o mong o etsa mefuta e sa tšoaneng ea koetliso ho pholletsa le letsatsi. U ka 'na ua etsa cardio hoseng' me ua koetlisa matla hamorao letsatsing, ka mohlala.
- Ho lahleheloa ke lik'hilograma tse seng kae tsa ho qetela - Le hoja tse peli-le-ngoe e ka 'na ea se ke ea e-ba ntho eo u batlang ho e etsa ka linako tsohle, e ka ba e ntle libeke tse' maloa ho u thusa ho lahleheloa ke liponto tse seng kae tse manganga tse manganga.
- Ho hlahisa matla a mangata - Ka nako e 'ngoe, mantsiboeeng a mantsiboea kapa mantsiboeeng a ho ikoetlisa, ebang ke cardio, matla, kapa ho fetoha ha maemo, ho ka matlafatsa matla a hau ha u e-shoa qetellong ea letsatsi.
Mathata
Ha e le hantle, mesebetsi e 'meli ka letsatsi e na le litšitiso tse itseng ho itšetlehile ka mosebetsi oo u o etsang le kamoo u sebetsang ka thata kateng. Ba bang feela ba ho boloka kelellong ba kenyelletsa:
- Ho tlohela ho feta - Haeba u etsa boiteko bo matla haholo ho ikoetlisa ka makhetlo a fetang a le 'ngoe, u ipeha kotsing ea ho itšoarella , ho senyeha maikutlo, esita le ho ntša kotsi.
- Mokhathala - Boholo ba rona re na le sekhahla se itseng sa circadian, re ikutloa re le mafolofolo likarolong tse ling tsa letsatsi ho feta ba bang. Haeba o leka ho kenya ts'ebetso ea ho ikoetlisa ka ho eketsehileng, u ka 'na ua thatafalloa ho tsoha matla ka mor'a hore u se u ntse u sebetsa hang.
- Mofufutso oa motsoako - Ho itšetlehile ka seo u se etsang, ho sebetsa ka letsatsi le leng le le leng ho kenyeletsa ho fetoha liaparo tsa ho ikoetlisa, ho futhumatsa, ho etsa mosebetsi oa ho ikoetlisa, ho pholile, ho fufuleloa, joalo-joalo. Ho ka 'na ha e-ba ngata hore u be le phihlelo ka makhetlo a mabeli ka letsatsi.
- Ho ja lijo tse eketsehileng - Ke 'nete hore ntho e' ngoe e ka etsoang ha u sebetsa ho feta ke hore u ka rata ho ja ho feta. 'Mele oa hau o hloka oli bakeng sa boikoetliso bohle, empa ho ka' na ha hlokahala hore u shebane le lijo tsa hau ha u eketsa nako ea ho ikoetlisa.
Litlhahiso tsa ho sebetsa hantle
Lintho tsa bohlokoa tsa ho sireletseha, tse sebetsang tse peli ka letsatsi, ke tsa pele, mefuta ea mosebetsi oo u o khethang, oa bobeli, ho etsa bonnete ba hore u na le matsatsi a phomolo ho eona ho lumella 'mele oa hao hore o phomole, o folise, mme o hōle o le matla.
- Leka ho sebetsa ka matla haholo hoseng - Haeba u etsa ntho e thata, e kang koetliso e phahameng ea nako e telele , leka ho etsa mosebetsi ona oa pele le ho ikoetlisa ka tlase haholo letsatsing.
- Iphe nako e ngata pakeng tsa ho sebetsa - Iphe nako e ngata pakeng tsa ho sebetsa le ho etsa bonnete ba hore u ja hantle ho fa 'mele oa hao matla ao u a hlokang.
- Hydrate - Tsela e 'ngoe ea ho loantša mokhathala le ho boloka' mele oa hau o ts'oanela ho etsa bonnete ba hore u noa metsi a lekaneng letsatsi lohle. Haeba mosebetsi oa hau o le matla, u ka ba ua batla ho noa sesebelisoa ho boloka li-electrolyte tsa hao li lekana.
- Qala habonolo - Haeba ha o e-s'o ka oa etsa matsatsi a mabeli a letsatsi, phutholoha ho eona. U ka 'na ua khomarela kemiso ea hau ea tloaelo ea hoseng ea cardio kapa ea matla' me u etse ntho e khutšoanyane le e bonolo hamorao letsatsing ho lumella 'mele oa hao hore o tloaele ho sebetsa ho feta.
- Etsa matsatsi a phomolo ea hau - Ha ho hlokahale hore u batle ho ikoetlisa ka makhetlo a mabeli ka letsatsi letsatsi ka leng, e leng se fanang ka 'mele oa hao nako ea ho phomola. Leka ho hlophisa letsatsi la phomolo kapa ho ikoetlisa habonolo pakeng tsa ho sebetsa ha hao ka matsatsi a mabeli.
- Sheba matšoao ao ue hlokomelang - Haeba u ikutloa u khathetse kapa ts'ebetso ea hau e ntse e fokotseha, seo se ka 'na sa e-ba pontšo ea hore u etsa haholo. Haeba ho joalo, iphe nako ea ho lumella 'mele oa hau ho hlaphoheloa.
Mefuta ea Matsatsi a Mabeli a Matsatsi a ho Koetlisa
Ho na le litsela tse ngata tsa ho arola mesebetsi, ho na le hoo e ka bang moeli ho seo u ka se etsang. Ka tlaase u tla fumana likhetho tse 'maloa bakeng sa ho sebetsa ka matsatsi a mabeli.
Cardio Routine e 'Meli
Koetliso ea mofuta ona ke hangata lipapali tse etsoang ho itokisetsa marathon halofo kapa marathons e feletseng. Ba ka 'na ba tsoa ho matha hoseng' me ba etsa e mong ho matha hamorao letsatsing la ho haha mamello le maele.
Bakeng sa motho ea tloaelehileng, linako tse ngata tsa cardio li na le morero o fapaneng. U ka 'na ua batla ho senya cardio ea hau hobane ha u na nako ea metsotso e 30 kapa hora e feletseng.
Tabeng eo, u ka 'na ua batla ho ikoetlisa ka nako e khutšoanyane, metsotso e 10 ho isa ho e 20 ka makhetlo a mararo ka letsatsi. American College of Sports Medicine e fana ka maikutlo a hore mokhoa ona oa cardio o ka thusa ho fokotsa mokhathala le boithati, bohle ha u ntse u lumella hore u fumane melemo ea cardio.
Etsa bonnete ba hore ha u etse lipapali tse ngata tsa boikoetliso bo matla , kaha sena se ka lebisa ho tlatlapa le ho ntša kotsi.
Mohlala oa Bobeli-Letsatsi la ho Koetlisa Cardio
Haeba u tsamaea, u matha kapa u etse ntho e 'ngoe ea cardio, u ka arola mosebetsi oa hau ka bobeli likarolong tse peli tse fapaneng. Ka tlase ke kgetho e le 'ngoe ea ho etsa mesebetsi e' meli e fapaneng ea cardio ka letsatsi le le leng ntle le ho e fetisa.
- Koetliso ea 1 - hoseng - metsotso e 15: Ho tsamaea ka potlako kapa ho tsamaea
- Koetliso ea bobeli - ho fihlela ka metsotso e 20: lipotoloho tse 2 tsa 10-Minute Home Low Impact Home Cardio Workout
Koetliso ea Bobeli-Letsatsi la Matla
Hangata sena ke khetho ea baetsi ba 'mele kapa baatlelete ba batlang ho eketsa matla le boholo, empa ho ikoetlisa kamehla ho ka boela ha rua molemo koetliso ea mofuta ona hafeela u ntse u sebetsa lihlopha tse fapaneng tsa mesifa.
Mohlomong tsela e bonolo ka ho fetisisa ea ho arola mosebetsi oa hau ke ka ho etsa 'mele o moholo nakong ea ho ikoetlisa le' mele o tlaase ho o latelang. U ka 'na ua theoha' mele hoseng kaha hangata ho na le litšenyehelo tse ngata ho feta ho ikoetlisa 'meleng.
Mohlala oa Bobeli-Matla a Letsatsi la Koetliso
Ka moralo ona, o tla arola ho sebetsa ka makhetlo a mabeli ka beke le bonyane letsatsi le le leng la phomolo pakeng tsa lona. Koetliso ea ho qetela ke mosebetsi oa potoloho o kopanyang motlakase le matla kahoo o na le ntho e fapaneng ka ho fapaneng le e sebetsang hantle.
Hape, ho etsa sena beke kapa tse peli ho hantle, empa ha u batle ho e fetisa ka matsatsi a mabeli a letsatsi.
Letsatsi la 1
- Koetliso ea 1 - ke matla a 'mele oa matla le matla a ho sebetsa
- Ho ikoetlisa 2 - bosiu bo matla ba 'mele le matla a ho sebetsa
Letsatsi la bobeli
Rest kapa Light Cardio
Letsatsi la boraro
Cardio. Mekhoa e meng:
Letsatsi la 4
- Koetliso ea 1 - ke ' mele oa Lower Body Superset Workout
- Ho ikoetlisa 2 - bosiu bo bongata ba 'mele o moholo
Letsatsi la 5
Ho ikoetlisa - Yoga , ho otlolla, kapa ho fofa
Letsatsi la 6
Cardio le Matla a Potoloho ea Potoloho
Letsatsi la 7
Mosebetsi oa phomolo kapa o bobebe
Matla a mabeli-A-Day le Cardio bakeng sa Feshene le tahlehelo ea boima ba 'mele
Mohlomong ena ke eona moralo o fumanehang ka ho fetisisa bakeng sa motho ea tloaelehileng ea batlang ho theola boima ba 'mele, ho loka, le ho matlafatsa le ho mamella ntle le ho feta. Hobane ho na le mefuta e sa tšoaneng ea mesebetsi, e meng e matla le e meng e khanyang, o sebetsa libakeng tse ngata tsa ho ikoetlisa ha u ntse u lumella 'mele oa hau ho hlaphoheloa letsatsi ka leng.
Letsatsi la 1
Koetliso ea 1 - High Intensity Cardio
Bakeng sa thupelo ea hau ea pele, u tla etsa mosebetsi o khutšoane oa potoloho oa cardio. Kamor'a ho futhumala, o tla etsa lihlopha tse ngata tsa thuto, e 'ngoe ka mor'a e' ngoe, e mong le e mong ka metsotsoana e 30. Ho tlatsa potoloho e le 'ngoe, ho akarelletsa le mofuthu-holimo, ho tla u nka metsotso e fetang 10.
U ka qetella potoloho e 'ngoe bakeng sa ho sebetsa nako e teletsana kapa, haeba u batla ho etsa ntho e fapaneng le e fapaneng, etsa potoloho ea hau ea bobeli pele ho Thupelo ea Bobeli, e leng mosebetsi oa hau oa' mele o holimo.
Litlhokomelo
Sheba ngaka ea hau haeba u e-na le maemo a bophelo 'me u tlōle kapa u fetole boikoetliso leha e le bofe bo sa utloiseng.
| Nako / Likoloto | Koetlisa |
| Metsotso e 5 | Ho futhumatsa - Ho futhumatsa ka ho sebedisa cardio e khanyang joaloka ho tsamaela sebakeng se itseng, mohato o amang, ho phallela sebakeng se jwalo, joalo-joalo. |
| 30 sec | Ho nyoloha ha Thaba - Sebakeng sa mapolanka, matsohong le menoaneng, matha mangole ka hare le ka ntle kapele kamoo u ka khonang. |
| 30 sec | Li-lung tsa plyo - Sebakeng se ka thōko, leoto le le leng le ka pele le leoto le le leng ka morao, le theohela ka squat. Tloha 'me u fetole maoto moeeng hore o theohe ka leoto le leng pele. |
| 30 sec | Ho fofa nako e telele - Ha u tsamaea maoto, u robala ka tlase kamoo u ka khonang 'me u qhomele ka pele kamoo u ka khonang, u fihle ka maoto ka bobeli, maoto a kobehile. Khutlela ho qala le ho pheta. |
| 30 sec | Froggy Jumps - Squat fatše, o ama matsoho ka bobeli fatše. Ka mokhatlong o phatlohang, qholela holimo kamoo u ka khonang, o tobetsa lirethe hammoho moeeng. Naha ka mangole a bonolo mme u pheta. |
| 30 sec | High Knee Jogs - Ho ema holimo, ho khumama mangole holimo kamoo u ka khonang. |
| 30 sec | Ho Jumping Jacks - Senya maoto ha u ntse u potoloha matsoho. Khutlela morao 'me u phete. |
| 30 sec | Li-Burpe - Squat 'me u behe matsoho fatše. Etsa kapa o khutlisetse maoto ka lepolanka, etsa pushup (ho ikhethela), ebe u khutlela maotong hape u eme. |
| 30 sec | Speed Skaters - Tsamaea ka ho le letona ka hohle kamoo o ka khonang, ho theoha ka leoto le letona le ho o senya ka morao. Etsa ka letsohong le letšehali, u etse ntho e ts'oanang 'me u tsoele pele ho fapana. |
| 30 sec | Heel Digs - Qala ka maoto hammoho 'me u qhomele, u fihle ka leoto le letona le serethe se setšehali fatše ka pel'a hao. Khutsa hape ka hohle kamoo u ka khonang, fetola maoto le setulo serethe se nepahetseng. |
| 30 sec | Setsi sa Ski - Ka sethaleng matsohong le menoaneng, rumella mangole ho ea ka ntle ho setsoe se nepahetseng. Khutlela morao 'me u phete ka lehlakoreng le leng. |
| 30 sec | Burpee Squats - Ka sethaleng, tlohela maotong 'me u eme ka sekotlolo se tlaase haholo, u nke matsoho a otlolohile. U se ke ua ema hohle. Beha matsoho fatše, otla maotong ebe o pheta. |
| Kakaretso ea nako ea ho sebetsa: 10.5 metsotso |
Koetliso ea 2-Koetliso ea 'mele o moholo
Ka cardio ea hau ntle le haeba u etsa qeto ea ho etsa potoloho ea cardio e le mofuthu bakeng sa ho ikoetlisa), mokhoa ona o lebisa tlhokomelo 'meleng o ka holimo, o fa' mele o tlase phomolo.
Ena ke mokhoa o tobileng oo u tla etsa ho ikoetlisa ka oona kapa ho feta bakeng sa sehlopha se seng le se seng sa mesifa, ho etsa se seng le se seng bakeng sa lihlopha tse tharo tsa likoloto tse 12. Ts'ebetso ena e tla latela hang-hang ke boikoetliso ba 'Toast', e leng sepheo se reretsoeng ho lebisa sehlopha se le seng sa mesifa se se nang phomolo ho eketsa matla le khalori e tukang.
Sebelisa boima bo lekaneng hoo o ka phethang ho khutlela ha 12 feela. Ha u e-na le boima ka ho fetisisa, u ka 'na ua hloka phomolo e eketsehileng pakeng tsa litekanyetso.
Litlhokomelo
Sheba ngaka ea hau haeba u e-na le maemo a bophelo 'me u tlōle kapa u fetole ho ikoetlisa leha e le ho utloisang bohloko.
Lisebelisoa
Li-dumbbells tse fokolang tse fapaneng, band-band, bench kapa setulo.
| Boikoetliso | Nako / Ho khutla / ho beha |
| Ho futhumala - Ho futhumala ka boikoetliso ba motlakase kapa bobebe ba mosebetsi o mong le o mong. | Metsotso e 5 |
| Khatello ea Sefuba - Ho lla ka bencheng kapa fatše, tšoara litekanyo ka ho toba sefubeng. Koala likhahla ka mochine oa sefubelu, ho tlisa likhapha tse fetang sekhahla sa maoto (matsoho a kang sepheo sa sepheo). Tobella litekanyo le ho pheta-pheta li-12 hape. Phomolo ea 20-60 metsotso pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Lintsintsi tsa Sefuba - Ho lla ka bencheng kapa ka fatše, tšoara litekanyo ka holim'a sefuba le liatla tsa matsoho tse shebaneng le tsona. Ho boloka likhahla tse nyenyane liphatleng, theola litekanyo ho ea mahlakoreng ho fihlela boemong bo phahameng. Tlanya sefuba ho khutlisa litebelisoa morao ho qala le ho pheta-pheta li-12 hape, ho phomola metsotsoana e 20-60 pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Ho hlatsoa litlhapi: Pushups - Boemong ba pushup, ka mangole kapa menoana, theohela tlas'a pushup ho fihlela sefubeng se oela fatše, kapa ka tlaase kamoo u ka khonang. Tlatsa lihlopha tse tharo, u phomole ka bokhutšoane feela pakeng tsa li-set. | Beha 1: 12 hape |
| Tlhōrō ea sekoti - Tšoara boima bo boima ka letsohong le letona 'me u fane ka letheka, u khutlele fatše' me u phomole sefahleho sa hao se letšehali lehetleng la hao le letšehali bakeng sa tšehetso. Koola sefahleho, u se hule ho ea torso ebe u khutlela morao hape bakeng sa li-12 hape. Fetola mahlakoreng 'me u phete li-sete tse tharo. Ha ho hlokahale hore u phomole haholo ha u ntse u fetola libetsa. | 3 x 12 ho khutlela morao |
Ho furalla Lintsintsi - Emela 'me u tšoare litekanyo, ho tsoa kathekeng e le hore morao o otlolohe, liatla li shebane. Ha u ntse u khumama ka matsoho, finyella maqhubu a mahetla ho phahamisa likhapha ho fihlela boemong bo holimo (ho etella pele ka likhahla). Sheba fatše mme u phete. Phomolo ea 20-60 metsotso pakeng tsa ho khutlela morao. | 3 x 12 ho khutlela morao |
| Ho hlatsoa litlhapi: Phahameng e holimo le Band - Koahela sehlopha ho potoloha ntho e tiileng e ka pel'a hau, e hula ka morao le ho tšoara matsoho ka bobeli matsoho ka ho toba mahetleng, lifate tsa palema li shebile fatše. Finyella maqhubu a mahetla 'me u khutlisetse matsoho molomong oa matsoho (matsoho a lokela ho lumellana le likhato tse 90, ho lekana le fatše). Ho lokolloa halofo feela, hula likhapha ho khutlela morao hape ebe u lokolla. Eo ke phetoho e le 'ngoe. | 16 x 1.5 reps |
| Tlhōlisano ea lihlooho - Ema ka maoto lehlakoreng-bophara, litekanyo li otlolohile ka holimo. Fokotsa litekanyo tsa boleng bo phahameng, ho khelosa likhahlolo ho sepheo sa litekanyetso, litekanyo tsa lintlheng. Tšoara morao 'me u phete, u phomole metsotsoana e 20-60 pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Kamoso e phahamisa - Ema, maoto a mokhoka-bophara ka ntle, litekanyo mahlakore a hau. Etsa likhapha tse nyenyane liphatleng, phahamisa matsoho holimo le ho ea mahlakoreng ho ea mahetleng. Fela fatše mme u phete, u phomotse metsotsoana e 20-60 pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Ho hlatsoa litlama - Maoto a mahetla - Tšoara litepe 'me u qale ka matsoho haufi le lirope. Nka litekanyo tsa morao morao, ho fihlela boemong ba mahetla, u li potolohe ho ea fihla ka pel'a lirope. Khuta ka makhetlo a 10, ebe u khutlela morao 'me u khutlele morao ka morao. | Beha 1: 10 ho khutlela morao Beha 2: 10 khutlela morao |
| Biceps Curls - Ema ka maoto lehlakoreng-bophara 'me u tšoare litekanyo ka pel'a maotla. Koola likhahla le ho pota litekanyo le ho theoha bakeng sa li-12 hape. Phomolo ea 20-60 metsotso pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Lithako tsa maiketsetso - Lula ka bencheng 'me u nke boima ka letsohong le letona, sekoahelo ka hare ho letheka le letona. U sebelisa lesoba ha u ntse u khumama, u kokotse boima ba 'mele. Tlatsa lihlopha tsohle mme u fetole mahlakoreng. U ka 'na ua hloka phomolo e ngata ho tloha ha u ntse u fetola mahlakoreng. | 3 x 12 ho khutlela morao |
| Ho hlahisa litlolo - Ho hlahisa li- Curls tsa Hammer - Tšoara lieta tse nang le liphaphatha tse shebaneng le tsona 'me u etse li-biceps curls tse robeli, u emise halofo. Bakeng sa litlhapi tse robeli tse latelang, qala ka holimo le ka tlaase ho moo. Bakeng sa ho qetela tse robeli, li-curl hohle ho ea holimo. | Setemoso se le seng, 24 ho khutlela morao |
| Triceps Extensions - Lula 'me u tšoare boima bo boima matsohong ka bobeli. Nka boima bo ka holimo holimo 'me u khumamele likhapha, u nke boima ba hau. Tlanya li-triceps ho khutlisa boima ba tsona ebe o pheta-pheta li-12 hape, ho phomola metsotsoana e 20-60 pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Triceps Kickbacks - Emela 'me u tšoare litekanyo matsohong ka bobeli. Tlhahiso ho tloha lethekeng ho fihlela mokokotlo o bataletse ebile o lekana le fatše 'me o hula litlhōrō ka pel'a torso. Ho etsa likhama ka botsitso, eketsa litekanyo ka morao ho uena. Fela fatše mme u phete hape ka li-12 hape, ho phomola metsotsoana e 20-60 pakeng tsa lisebelisoa. | 3 x 12 ho khutlela morao |
| Ho Tsamaea ka Moriana - Triceps Pushups - Kena sebakeng sa pushup, matsoho a atamelane hammoho le mangole kapa menoana. Koola likhahla 'me u theohele pushup. Matsoho a hau a lokela ho ba tlas'a moferefere e le hore matsoho a hao a hlahise 'mele, a shebane le li-triceps. Tšoaea mme u pheta. | Reps 16 |
Letsatsi la bobeli
Kakaretso ea 'Mele o otlolohileng
Letsatsi la boraro
Koetliso ea 1 - Steady State Cardio
Khetha ntho leha e le efe eo ue ratang-e tsamaeang, e tsamaeang, e tsamaeang ka libaesekele, kapa ka mochine ofe kapa ofe oa cardio 'me u sebetse ka matla a tekanyo bakeng sa metsotso e 20 kapa ho feta.
Thupelo ea 2 - Koetliso ea 'Mele e tlaase
Kamora 'mele o tsitsitseng oa cardio, maoto a hao a lokela ho ikutloa a le motle' me a itokiselitse ho ea thupelong ea 'mele o tlase. Kemiso ena e kenyelletsa lipotoloho tse 'nè, e' ngoe le e 'ngoe e na le mekhoa e meraro e fapaneng ea ho ikoetlisa bakeng sa' mele o tlase Etsa koetliso e 'ngoe ka mor'a e' ngoe bakeng sa potoloho ka 'ngoe, phomola' me u phete.
Bakeng sa ho ikoetlisa hakhutšoanyane, etsa potoloho e le 'ngoe feela ea li-exercising.
Litlhokomelo
Sheba ngaka ea hau haeba u e-na le bothata ba bongaka 'me u tlōle kapa u fetole lintho tse u khathatsang.
Lisebelisoa
Li-dumbbells tse fokolang tse fapaneng, botebo ba ho hanyetsa, mohato kapa litepisi, bolo ea boikoetliso.
| Koetlisa | Reps / Sets |
| Ho futhumala - Bontša bonyane lik'hilograma tse 5 tsa cardio kapa liphetoho tse futhumetseng tsa mosebetsi o mong le o mong. | |
| Potoloho ea 1: Li-Squats - Tšoara lieta ka letsohong le leng le le leng, maoto a sephaka-bophara bo arohane. Seka mangole ebe u khutlisetsa letheka ka squat, o theohela tlase kamoo u ka khonang. Kenella lirethe ho ema le ho pheta. | Reps 16 |
| Litlamorao - Ka maoto a letheka-bophara bo arohaneng, boima bo ka pel'a maotla, lesoba lethekeng, 'me u khutlisetsa morao mokokotlo le mahetleng morao, theola litekanyo ka hohle kamoo o ka khonang, ho theola maoto. Lula u khumame ka mangole (u se ke ua robala). Ema 'me u phete. | Reps 16 |
| Li-lung - Ka tsela e makatsang , leoto le ka pele le leoto le letšehali, le khumama ka mangole ho fihlela mangole a mabeli a ka bang 90. Tšoara morao 'me u pheta-pheta nako e 16 pele u fetola mahlakoreng. | 16 e khutlela ka lehlakoreng le leng |
| Pheta hape | |
| Potoloho ea 2: Makala a Tsamaeang - Tšoara litepisi le mehato ho ea pele, ho khumama mangole ho li-angles tse 90. Tlisa leoto ka morao 'me u tsoele pele ho tsamaea, u nke leoto leo ka hare ho lona. Tsoela pele ka kamoreng, ho fapanyetsana matšoafo. | Reps 16 |
| Litepisi tsa Lehlakoreng le Mane - Etsa hore sehlopha se hanyetse tlas'a maoto a mabeli 'me u khomarela lintlheng e le hore ho be le tsitsipano ho sehlopha. Eba ka ho le letona mme u theohele ka squat, hape u boloke tsitsipano holim'a sehlopha. Tsamaea leoto le letšehali mme u tsoele pele ho tsamaea le ho phallela kahare ho kamoreng. Ha u fihla qetellong, khutlela ka tsela e 'ngoe. | Reps 16 |
Litlhapi Tse le Mong Tse Metsing - Tšoara sekoti se le seng, u nke leoto le letona ka morao ho uena, u phomole leetong. Ho boloka boima ka leoto le letšehali le ho khumama hanyenyane ka mangole, khutsa ka letheka 'me u boloke sefahleho se sephara ha u ntse u theola boima ba fatše, u phalla leoto. Finyella glits ho khutlela morao le ho pheta-pheta li-16 ho khathatsa mahlakoreng. | Reps 16 |
| Pheta hape | |
| Potoloho ea 3 : Squat e kholo - ema ka maoto, menoana ka ntle. Tšoara boima bo boima matsohong ka bobeli 'me u theohele ka squat, ho etsa bonnete ba hore mangole a lula a lumellana le menoana. Tšoara ka lirethe ho ema le ho pheta. | Reps 16 |
| Mothati oa bohato - Ho sebelisa mohato kapa oa bobeli ho nyolohela litepising, tšoara litekanyo matsohong ka bobeli 'me u behe leoto le letona mohato. Tšoara serethe ho ea pele. Fokotsa leoto le letšehali ho khutlela fatše, u boloke leoto le letona ka nako eohle. Khuta ka makhetlo a 16 hape u fetole mahlakoreng. | Reps 16 |
| Squat Goblet - Tšoara boima kapa kettlebell matsohong ka bobeli le maoto ka bophara. U khumama ka mangole ebe u khutlisetsa letheka ha u ntse u theohela ka squat, boima ba sefubeng le likhahla tse lebellang likhama tsa ka hare. Ha u ntse u eme, tobetsa boima ba 'mele ebe u potoloha ka ho le letona. Pheta ho falla, ho potoloha ka ho le letšehali. Tsoela pele ho fetola mahlakoreng. | Reps 16 |
| Pheta hape | |
| Potoloho ea 4 : Sefapano sa Criss Outer - Ka botle ba hao ba ho hanyetsa, robala fatše 'me u kenye lebotho tlas'a maoto ka bobeli. Nka maoto ka ho toba moeeng, o phunyeletsa sehlopha ebe o hula matsoho ho eketsa tsitsipano ho sehlopha. Ha maoto a ne a atisa ho bula maoto ka lehlakoreng le leng, a lebisa maqeba a ka ntle. Khuta hape bakeng sa li-16 hape. | Reps 16 |
| Inner Thigh Ball Squeezes - Robala fatše 'me u behe bolo pakeng tsa maoto a hao, u nke meomo e otlolohile moeeng. Squeeze bolo 'me u tlohele ho tsamaea hanyane, u boloke tsitsipano bolo. | Reps 16 |
| Hamstring Rolls on the Ball - Ho robala, beha lirethe tsa hao holim'a bolo ebe u phahamisa letheka. Ho tloha moo, kenang bolo le ho tsoa. | Reps 16 |
| Pheta hape |
Qetella ka 'mele o tlase o otlolohile .
Letsatsi la 4
Phomolo kapa Ketsahalo ea Leseli
Letsatsi la 5
Koetliso ea 1 - Boemo bo itekanetseng ba Cardio
Koetliso ea 2 - Yoga kapa ho otloloha
Letsatsi la 6
Cardio / Matla Potoloho
Bakeng sa ho ikoetlisa ha kajeno, o tla kopanya cardio le matla hore e be mosebetsi o le mong oa ho potoloha ho bolaea, kahoo o tla etsa mosebetsi o mong feela kajeno. Koetliso ena e kenyeletsa likarolo tse hlano, e 'ngoe le e' ngoe e e-na le tšebetso ea cardio, phetoho ea matla ea 'mele, phetoho ea' mele e holimo le boikoetliso ba motheo. U ka kena mosebetsing oa ho ikoetlisa hang ka nako e khutšoanyane ea ho ikoetlisa kapa pheta potoloho ka makhetlo a mangata kamoo u ratang kateng.
E mong le e mong o falla ka mor'a hore a se ke a phomola pakeng tsa ha u ka khona.
Litlhokomelo
Sheba ngaka ea hau haeba u e-na le bothata ba bongaka 'me u tlohele ntho leha e le efe e bakang bohloko kapa e sa thabiseng.
Lisebelisoa
Li-dumbbells tse fapaneng tse nang le boima, bolo ea boikoetliso, Letlalo la ho robala kapa thaole haeba u e-na le lehong le thata.
| Nako | Koetlisa |
| Metsotso e 5 | Ho futhumatsa - Ho futhumatsa ka ho ikoetlisa habonolo, ho eketsa butle-butle ho etsa hore 'mele oa hao o itokisetse ho ikoetlisa ka matla. |
| 30 sec | Squat Jumps - Ka maoto a letheka-bophara bo arohane, theohela ka squat ho leka ho ama menoana ea hau fatše. Etsa ka holimo kamoo u ka khonang 'me u khutlele ka squat, u pheta metsotsoana e 30. |
| 30 sec | Squat Press - Tšoara boima boemong ba lehetla, maoto a lehetla-bophara bo arohane. Squat 'me ha u ntse u ema, tobetsa litepisi holimo. Pheta metsotsoana e 30. |
| 60 sec | Tlhaloso ea lihlooho / Litala tse otlolohileng - Qala ka maoto a maoto-bophara ka bophara, litekanyo ho mahetleng a nang le liatla. Tobella boima ba holimo le ho theoha metsotsoana e 30. Fokotsa litekanyo e le hore ba phomole ka pel'a lirope, lifate li shebane le maotla. Koola likhahla ebe u li hula kahare, u phalla molumo ho fihlela litekanyo li le sefubeng. Etsa fatše mme o pheta metsotsoana e 30. |
| 60 sec | Li-Woodchops - Ka maoto ka bophara, tšoara boima matsohong ka bobeli le squat. Etsa ka lehlakoreng le letšehali, u tlisetse sekoti ka ntle ho leoto le letona. Ha u ntse u eme, senya boima ba 'mele oa hao e le hore boima bo be holimo le ho le letšehali. Etsa bonnete ba hore u tsamaea ka leoto le letona ho qoba ho utloisa lengole bohloko. Pheta metsotsoana e 30 ka lehlakoreng le leng. |
| 30 sec | Li-Burpe - Squat ebe li beha matsoho fatše pel'a maoto. Khutsa maoto hape ka lepolanka (kapa u tsamaee maotong ha u hloka phetoho). Khutsa maoto hape, ema 'me u qhomele (ho ikhethang). Pheta metsotsoana e 30. |
| 30 sec | Taba ea ho jara - Squat le ho beha matsoho fatše. Tsamaea matsoho ho fihlela u le sethaleng. Etsa pushup (ho ikhethela), otlolla matsoho mme u eme, u pheta metsotsoana e 30. |
| 30 sec | Pushups - E-ea sebakeng se pushup, matsoho a maholo ho feta mahetleng le ho phomola ka mangole (ho bonolo) kapa menoana e boima (e thata). Ha u se u khutletse morao 'me u se u sa kene ka hare, koala likhahlopha ho ea holimo, u theohe tlase kamoo u ka khonang. Phunya le ho pheta metsotsoana e 30. |
| 30 sec | Plank - Kenang ka setulo sa mapolanka, ho phomola holim'a likhapha le menoana le ho boloka sefahleho se sephara le ho se hokae. Haeba sena se le thata, phomola ka mangole. Tšoara metsotsoana e 30 ntle le ho qhaqha kapa ho phunyeletsa letheka. |
| 30 sec | High Knee Jogs - Ho lla holimo, ho khumama mangole ho ea fihla lintlheng le ho phunya matsoho holimo ho eketsa matla. Pheta metsotsoana e 30. |
| 30 sec | Lunge e ka morao ka lirola - Tšoara li-dumbbells le mohato o khutlang ka leoto le otlolohileng le nang le leoto le letona. Tlhahiso ho tloha lethekeng le ka morao e otlolohile 'me u hulele likhahla holimo. Fokotsa litekanyo, otlolla le ho khutlela morao ho qala le ho pheta ka lehlakoreng le leng ka metsotsoana e 30. |
| 30 sec | Methati e Phahameng - Tšoara litebo le lintlheng ho tloha lethekeng, khutlela fatše 'me u se ke ua kena. Litekanyo li lokela ho fanyeha ka tlase tlas'a mahetleng ka liatla tse shebaneng le kamoreng e ka morao. Finyella maqhubu a mahetla 'me u li khumamele, u li hule le ho ea mahlakore (li-knuckles li lokela ho tobana le fatše). Etsa fatše mme o pheta metsotsoana e 30. |
| 60 sec | Leqhoa le koaletsoeng ka sekepe sa ho qhaqha - kena ka lehlakoreng le le leng, u phomole ka letsohong le letšehali. Maoto a hau a ka kenngoa ka thōko, e 'ngoe e ka holim'a e' ngoe, e pota-pota-e 'ngoe ka pel'a e' ngoe, kapa u ka tsamaea ka lengole le le leng fatše bakeng sa phetoho. Nka letsoho le letona 'me u le fe ka tlas'a' mele joaloka eka u fihla ka morao kamoreng. Pheta metsotsoana e 30 ka lehlakoreng le leng. |
| 30 sec | Baqhoqholi ba Ice - Ho tloha sebakeng se seholo sa mahlakoreng, tlohang menoaneng kapa ho tlōla, ho potoloha letsoho le letona ho pota-pota le ho theosa ha u ntse u fihla. Khutsa hape, nako ena e potoloha le ho theola ka letsoho le letšehali. |
| 60 sec | Leka Lunge le Triceps Extensions - Qala ka maoto hammoho 'me u nke boima ka letsohong le letšehali le sekoti se kobehileng, boima bo ka lebokoseng. E-ea ka ho le letona ho ea lehlakoreng le leng. Leoto le letšehali le lokela ho otloloha, lengole le letona le koaletsoe ka letheka, maoto a mabeli a supa pele. Ha u ntse u lla, eketsa letsoho le letšehali ka katleho ea triceps. Feta metsotsoana e 30 ka lehlakoreng le leng. |
| 30 sec | Litlhaka - Ka setulong kapa bencheng, tekanyo e matsohong a hao, maoto a otlolohile ka pel'a hao. Koola likhahla ka triceps li pota, li e-ea ho hoo e ka bang likhato tse 90 liphatleng tsa hao. Tšoaea morao 'me u phete. |
| 30 sec | Spiderman Plank - Sebakeng sa plank, matsohong le menoaneng le ka morao, tlisa lengole le letona, le le ama ka lehlakoreng le letona. Nka leoto ka morao 'me u nke lengole le letšehali ho lehlakoreng le lebong le letona le letona. Tsoela pele ho fetola lengole metsotsoana e 30. |
| 60 sec | Lumella Lunge - E-ea sebakeng sa lunge, leoto le letona le ka morao leoto le letšehali. U khumama ka mangole 'me u tlōle holimo kamoo u ka khonang. Naha ka mangole a bonolo. Etsa metsotsoana e 30 ka letsohong le letona 'me u tsamaee. |
| 30 sec | Pivot Squat ka Biceps Curl - E-ea ka libaka tse pharaletseng 'me u tšoare litekanyo tse nang le lipale tse nang le liatla tse peli tse shebaneng le tsona. Koala mangole ka squat' me, ha u ntse u hatella morao, koahela litekanyo ka harepa ea hamore. |
| 30 sec | Biceps Curls - Tšoara litekanyo ka pel'a lirope, lifate tsa palema li shebile ka ntle 'me li phunye boima le ho theoha. |
| 30 sec | Phallo ea Ball - Etsa fatše 'me u nke matsoho ka ho toba le maotong, hape u tšoere bolo ea boikoetliso pakeng tsa maoto. E-ba le bohobe le ho fokotsa matsoho le maoto fatše. Ba khutlisetse morao 'me u nke bolo ka matsohong a hao, u theolele matsoho le maoto ho fatse hape. Tsoela pele, ho fapanyetsana bolo pakeng tsa matsoho le maoto ka metsotsoana e 30. |
| Kakaretso ea nako ea ho sebetsa: metsotso e 17.5 | |
Letsatsi la 7
Phomolo
Leha ho le joalo ha u theha mosebetsi oa hau oa bobeli ka letsatsi, lebisa tlhokomelo matla le matla a hao. E ka 'na ea e-ba e thata' meleng ho etsa ho feta ho ikoetlisa, e le ho phutholoha ho eona 'me u mamele' mele oa hao.
> Mehloli:
> ACSM | Litaba tsa Litaba. "ACSM e Qala Litlhahiso Tse Ncha ka Nako le Boleng ba ho ikoetlisa." http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise.
> Holmstrup M, Fairchild T, Keslacy S, Weinstock R, Kanaley J. Makhetlo a mangata a ho ikoetlisa ka nako ea 12-h ea nako e fokotsa lebelo la tsoekere ho feta mokhoa o lekanang oa ho ikoetlisa. Metabolism . 2014; 63 (4): 510-519. doi: 10.1016 / j.metabol.2013.12.006.