Sebelisa Deck ea Cards ho Etsa Mosebetsi oa Hao
Sebaka se bonolo sa likarete ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho itokisetsa mosebetsi oa hau. Le hoja lik'hamphani tse 'maloa li sebelisitse lipapali tsa papali ea boithabiso ka ho khetheha bakeng sa mekhoa ea ho ikoetlisa, ha ho na lebaka la ho tsoa le ho reka setoana haeba u e-na le sebaka se setle sa ho bapala likarete tse lutse ho pota-potile ntlo ea hau. Sohle seo u se hlokang ho rera sebaka sa hau sa karete ea ho ikoetlisa ke lethathamo la litlhahlobo (mehlala e seng mekae e kenyelelitsoe ka tlase), timer, le sete sa likarete.
1. Khetha Seo U se Tsebang ho Etsa Mosebetsi
Haeba u batla ho etsa kemiso ea 'mele e phethehileng, ho hlokahala hore u khethe mekhoa e metle ea ho phahamisa lebelo la pelo ea hau, joaloka likhetla tsa ho qhomela. Haeba o batla ho lebisa tlhokomelo ho koetliso ea matla, ho hlokahala hore u khethe mekhoa ea ho itšireletsa, e kang mochine oa sefuba oa sefuba sa dumbbell. Haeba o batla ho kopanya ka bobeli, o lokela ho khetha boikoetliso bo bongata bo ka etsang bobeli, joaloka likhalase tsa squat, burpees, curls lunge, kapa li-push-ups.
2. Khetha Mesebetsi e Mene feela
Khetha mekhoa e mene e tsamaisanang le mosebetsi oa hau oa ho ikoetlisa. Mona ho na le litlhahiso tse ling tse khothalletsoang, tse kenngoa liketsong tse thehiloeng ho tsepamisoang kelellong:
- Ho ikoetlisa ka 'mele o feletseng: Squats , push-ups , jacks jacks, le set-ups
- Koetliso ea 'mele e tlaase: Squats, matšoafo , marokho, le lifuba tse boima
- Koetliso ea 'mele o ka holimo-limo: Ho pata-pota , melahare e meholo , maqhubu a mahetla le triceps dips
- Koetliso ea litšebeletso: Li -sit-ups, likoloto tsa maoto, likhahla tsa lehong le li-oblique tse sothehileng
- Cardio Workout: Ho jump jacks, mangole a maholo, ba hloa lithaba le li- burpees
U hloka maikutlo a eketsehileng a ho ikoetlisa? Hlahloba 'mele ona o ka tlaase , ' mele o ka holimo , motsoako o moholo , le boikoetliso ba cardio .
3. Beha Mong le e mong oa Boikoetliso ho Etsa seaparo ka Deck
Feela e mong le e mong oa lithuto tsa hau tse 'nè ho e' ngoe ea liaparo tsa likarete. Ka mohlala, haeba u ntse u etsa mosebetsi o feletseng oa 'mele o bontšitsoeng ka holimo, u ka' na ua ikopanya le litlhahlobo tsa karete ka tsela e latelang:
- Squats = Diamond
- Push-ups = Lipelo
- Ho Jumping Jacks = Ho qeta nako
- Set-ups = Li-club
Ho u thusa ho hopola hore na ke boikoetliso bofe bo amanang le sutu efe, e ngole fatše pampiring e le hore u lule haufi le sebaka sa hau sa likarete. Ka tsela ena o ka hlahloba habeli mosebetsi o lokelang ho o etsa ha o hula karete e itseng ho tloha ka setulong.
4. Tseba Lintlha tsa Hao
Ha u ntse u sebetsa ka ho bapala likarete, nomoro ea karete e emela palo ea likoloto tseo u tla li etsa. Ka mohlala, karete e 'meli e emela pheta-pheta tse peli. E toba pele.
Ntle ho moo, sena se qhekella ka likarete tsa sefahleho, joaloka jacks, malesaane, marena le mahese.
Bakeng sa likarete tsa sefahleho, o na le likhetho tse peli. Ntlha ea pele, u ka khetha ho fa karete e 'ngoe le e' ngoe ea sefahleho e lekanang le ho pheta-pheta ho 10, kahoo ho sa tsotellehe hore na u na le karete ea sefahleho, kamehla u etsa palo e le 'ngoe ea ho khutlela morao. Ka tsela e 'ngoe, u ka beha karete e' ngoe le e 'ngoe ea sefahleho palo e fapaneng ea ho pheta-pheta. Ka mohlala, li-jacks li ka 'na tsa emela mehla e 11, lihlopha tse 12 li khutlela morao,' me marena a 13 a khutla.
Boemong bofe kapa bofe, etsa qeto ea hore na u etse'ng ka li-aces. U ka ba tšoara joaloka karete ea sefahleho, u ba fa ho lekanang le ho pheta-pheta ho 10 kapa ho feta, kapa u ka ba tšoara e le 'ngoe, u ba fa kakaretso e le' ngoe.
Ka bokhutšoanyane, palo kapa nomoro e lekanang le karete eo ue hulang ho tloha seterekeng ke palo ea likhapi tseo u tla li etsa.
- Ace = 1 rep, 10 kapa 14 ho khutla, khetho ea libapali
- 2 = 2 hape
- 3 = 3 hape
- 4 = 4 hape
- 5 = 5 hape
- 6 = 6 ho khutlela morao
- 7 = 7 hape
- 8 = 8 hape
- 9 = 9 hape
- 10 = ho khutla ha 10
- Jack = 10 kapa 11 ho khutlela morao, khetho ea lipapali
- Mofumahali = Mokoloko oa 10 kapa oa 12, khetho ea libapali
- Morena = 10 kapa 13 ho khutlela morao, khetho ea lipapali
Ka mohlala, u sebelisa mokhoa oa ho ikoetlisa oa 'mele o hlalositsoeng ka holimo, haeba u hula lipelo tse 10 ho tloha ka setulong, u ka etsa lintho tse 10 tse potlakileng. Haeba u hula li-spades tse tšeletseng ho tloha teronkong, u ka etsa li-jacks tse tšeletseng tsa ho qhomela.
5. Khetha Nako ea Nako
Hona joale kaha u itokiselitse ho ea u hloka ho etsa qeto ea hore na u ikoetlisa nako e kae.
Ke khopolo e ntle ho etsa lihlopha tse ling tse 'nè tsa ho ikoetlisa bonyane metsotso e 5 ho isa ho e 10. Haeba o batla ho ikoetlisa nako e teletsana, iphe nako e khutšoanyane ea metsi, fetola liketso tsa hau, 'me u tsoele pele.
Ka mohlala, haeba u etsa mosebetsi oa 'mele o feletseng metsotso e 10 ea pele, ha u qetile, beha likabelo tse ncha sutu e' ngoe le e 'ngoe,' me u etse mosebetsi o tlaase oa 'mele ka metsotso e mehlano, joale ho ikoetlisa' meleng ka metsotso e mehlano, bakeng sa kakaretso ea metsotso e 20 ea kakaretso ea 'mele.
6. Qala ho Sebetsa
Sohle se setseng ke ho fihla mosebetsing! Beha timer kapa u behe leihlo ka hora. Tšoaea likarete tsa hau mme u hule karete ea pele ho seteng. Etsa mosebetsi o khethiloeng bakeng sa palo e abetsoeng ea ho pheta-pheta, ebe hang-hang u hula karete e 'ngoe setulong. Tsoela pele ho hula likarete le ho ikoetlisa ho fihlela nako ea hao e fela. Feela joalo, o rerile mme o kenyelletse ts'ebetso ea hau ea ho ikoetlisa u sa sebelise letho empa e le mokete oa likarete!
Lentsoe le Tsoang ho
U se ke ua tšaba ho ba le tsebo ea ho bōpa le ho eketsa melao ea hao kapa ho sotha. Ka mohlala, haeba u etsa sutu e tšoanang ka makhetlo a mararo ka tatellano, u ka eketsa bothata, joaloka ho tšoara lepolanka la metsotso e 60 pele u tsoela pele ka karete e latelang. U ka boela oa e fetola mokhathala oa basebetsi ka ho sebelisa likarete tse peli tsa likarete. Motho oa pele oa ho etsa joalo ka tsela ea hae ea likarete o lokela ho etsa hore motho e mong a je lijo tsa mantsiboea.