Na u kileng ua ba bohareng ba ho apara ha ka tšohanyetso u sheba fatše 'me u nahana, "O tsoa hokae?" Ka letsatsi le leng u na le lehlakoreng' me ho bonahala eka ke letsatsi le hlahlamang u sa e etse. Mohlomong mafura a mangata a neng a lula lintlheng le maotong a hau moo a leng teng hona joale a falletse hantle ho mpa. Kapa, mohlomong sefuba se seholo ke ntho eo u neng u loana le eona bophelong bohle ba hao mme u qetella u e-na le ho lekaneng. Kapa, joalo ka ba bang ba bangata, ha lilemo li ntse li tsamaea butle, ho joalo le ka boholo ba letheka la hao. Ho sa tsotellehe hore na sesosa ke eng, ha se kotsi. Ka hona ho feta tsohle, ke habohlokoa ho tlosa mafura a mpa hore u phele hantle. Ka hona, mosebetsi ona o chesang mafura a mpa o hlahile!
1 - Tlhahiso ea hau ea lihlahisoa tsa hao tsa boleng ho fokotsa menyetla ea bophelo
'Nete ke hore mafura a mpa ke mafura a kotsi ka ho fetisisa. Banna le basali ka ho tšoanang, mafura a potolohileng bohareng - kapa "sebopeho sa apole" - e bontša leraba le tebileng la mafura. Mafura a visceral ha a u sitise ka ntle feela, empa a pota-potile litho tsa hau tsa ka hare ho u kenya kotsing ea mathata a mangata a maholo ho feta boholo ba li-pant. Ho ea ka Mayo Clinic, mafura a mpeng a eketsa kotsi ea lintho tse ngata:
- Lefu la Mafu
- Mofuta oa 2 oa lefu la tsoekere
- Kankere e Khanyang
- Apnea ea ho robala
Robert Eckel MD, Mopresidente oa American Heart Association, o akarelletsa tsohle tseo empa hape le mafu ana a mahlaba a mangata a eketsa lenane lena:
- Khatello ea Mali e Phahameng
- Stroke
Kahoo mafura a mpa hase taba e monate. Ho ntse ho le joalo, ho itšoara ka boholo bo nyane le ho ikutloa u le betere ka tsela eo u shebahalang ka eona e ntse e le matla a ho fetola. "Lebaka leo" u batlang ho fetola ha le bohlokoa ho feta "joang." Kahoo u tlosa mafura a mpa joang? Ke ipehela hore u utloile sena pele: E ja hantle 'me u ikoetlise!
Ke 'nete. Ho ja lijo tse hloekileng tse tletseng liprotheine tse omeletseng, tse nang le lik'habohaedreite tse rarahaneng (haholo-holo litholoana le li-veggies), le mafura a phetseng hantle ke a bohlokoa! Skip sa tsoekere. Nix matla a trans. Lahla bohobe bo tšoeu le pastas. Ja karolo e nyane ea lintho tse nepahetseng le halofo ntoa ea hao e hlōloa. Leha ho le joalo, ho ea ka Sekolo sa Bongaka sa Harvard, ho ikoetlisa ke tekete ea hau! Harvard Health Publications e re: "Hona joale litsebi li hatisa hore mokhoa oa bophelo, haholo-holo boikoetliso, ke tsela e molemo ka ho fetisisa ea ho loantša mafura a visceral." Tlalehong eo, a re e phethe!
Ena secheso sa mafura a mpa se etselitsoe ho matlafatsa le ho tiisa mesifa ea bohareng ba karolo. Leha ho le joalo, kaha re tseba hore ho fokotseha ha letheba ke tšōmo, ho boetse ho kenyelletsa nako ea cardio ho chesa lik'hilojule tse thusang mafura a mangata. Bakeng sa boikoetliso bo bong le bo bong, tobetsa lebitso ho bona lifoto le ho bala tlhaloso e feletseng ea hore na u ka etsa joang.
Ho futhumala hamonate: Tšoara habobebe sebakeng sa metsotso e 2 ebe u oela ka thata ka nako ea pele ea cardio!
2 - Phello ea sekepe
Etsa sekhahla sa Plank
Metsotsoana e 30: Tšoara lepolanka.
Metsotsoana e 15: Phomolo.
Metsotsoana e 30: Tšoara lepolanka.
E-ea ho nako e latelang ea cardio.
3 - High Knee Run
High Knee Run
Metsotsoana e 20: Ema ka thata.
Metsotsoana e 10: Phomolo.
Etsa sena ka makhetlo a mane.
4 - Ho arohana ho arohana
Phapang ea ho arohana
Metsotsoana e 20: Ema ka thata
Metsotsoana e 10: phomola
Etsa sena ka makhetlo a mane.
5 - Full Star Plank
Full Star Plank
Metsotsoana e 30: Tšoara lepolanka.
Metsotsoana e 15: Phomolo.
Metsotsoana e 30: Tšoara lepolanka ka lehlakoreng le leng.
E-ea ho nako e latelang ea cardio.
* Haeba o na le leha e le efe ya letsoho kapa lehetleng, o ka fetola sesebelisoa sa hau.
6 - Khutsana hamorao
Khutsana ka morao
Metsotsoana e 20: Ema ka thata
Metsotsoana e 10: phomola
Etsa sena ka makhetlo a mane.
7 - Baesekele
Sebaesekele
Metsotsoana e 60: Ema ka thata empa e laoloe.
8 - Skaters
Skaters
Metsotsoana e 20: Ema ka thata
Metsotsoana e 10: phomola
Etsa sena ka makhetlo a mane.
9 - Tlatsoana ea Leoto le Mabeli
Ho otloloha ha Leoto le Mabeli
Metsotsoana e 30: Etsa leoto le otlolohileng.
Metsotsoana e 15: phomola
Metsotsoana e 30: Etsa leoto le otlolohileng.
10 - Boholo ba 'Mele
Motsoako oa Motsoako
Metsotsoana e 20: Ema ka thata
Metsotsoana e 10: Phomolo
Etsa sena ka makhetlo a mane.
11 - 'Mele o tletseng' mele o feletseng
Roll-Ups e feletseng
Etsa li-roll-up tse 10 tse liehang, tse feletseng.
Ena ke ts'ebetso e kholo ea ho qeta kahobane ha e matlafatse feela abdominus e fetohang, empa e boetse eu lumella hore u qete ka sefahleho se setle sa hamstring.