U shebile Liolimpiki 'me u bone' mele eo e matla, e loketseng ... e fumana joang ka tsela eo? Lihora le lihora tsa koetliso ea matsatsi, libeke, lilemo.
Boholo ba rona ha re na nako, matla kapa tšekamelo ea ho koetlisa joalo, empa ho na le seo re ka se etsang ho ba joaloka baatlelete. Baatlelete ba bangata ba Liolimpiki ba arolelana ntho e tšoanang - Ba na le matla, matla, mamello le taeo.
Litaba tse monate ke hore, ha ho hlokahale hore u be oa li-Olympi ho hlaolela lintho tseo kaofela. Ntho e 'ngoe le e' ngoe eo ue hlokang ke ho ikoetlisa ho phephetsang libaka tsohle le tse ling.
Ts'ebetso ena e tsoetseng pele ea lik'hilograma e etsa joalo ka motsoako oa matla le boikoetliso ba cardio. Hase feela hore u tla matlafatsa matla a ho ikoetlisa, u tla boloka pelo ea hau e phahame ho matlafatsa mamello mme o tla phahamisa matla a matla.
Ho ikoetlisa hona ho na le ntho e 'ngoe le e' ngoe eo ue hlokang ho koetlisa joaloka moatlelete, ha u tloha boithapollong bo bong ho ea ho o mong o nang le phomolo e nyenyane kapa e se nang phomolo ho boloka pelo ea hau e phahama.
Potoloho e 'ngoe le e' ngoe e kenyelletsa li-exercises tse 5: 2 boima bo phahameng ba cardio bo sebelisa le mekhoa e meraro ea matla. Hangata ho etsoa ka nako e ka etsang motsotso, empa u ikutloe u lokolohile ho fetola boikoetliso bo bong le bo bong ho lumellana le kemiso ea hau.
Ka mor'a ho ikoetlisa, joalokaha ho bontšoa, ka phomolo e khutšoanyane pakeng tsa ho ikoetlisa, ho tla nka metsotso e 60-65.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang.
Thepa e hlokahalang
Li- dumbbells tse fapaneng haholo, bolo ea boikoetliso , mohato kapa litepisi, sehlopha le meriana bolo (e nkang boima ba 'mele haeba ho hlokahala).
How To Do Advanced Cardio le Matla Potoloho
- Etsa mosebetsi o mong le o mong potolohong, e mong ka mor'a e 'ngoe, ho phomola lipakeng tsa ho ikoetlisa ha ho hlokahala
- Bakeng sa ho ikoetlisa nako e telele, potoloho ka 'ngoe e na le makhetlo a mabeli U ka boela ua etsa potoloho e 'ngoe le e' ngoe bakeng sa ho ikoetlisa nako e khutšoanyane.
- Haeba e le lekhetlo la pele u etsa mosebetsi ona, ikoetlisa ka 'ngoe ka nako e le' ngoe u ithute ho ikoetlisa.
- Hlahloba matla a hau mosebetsing mme o kgutle morao haeba tekanyo ea pelo ea hau e phahame haholo.
- Fetola ho ikoetlisa ha ho hlokahala mme u qobe ho ikoetlisa ho bakang bohloko kapa bo ferekanyang.
Iphuthumatsa
Tsamaea le ho theosa le litepisi tsa ho fofa kapa khetha mofuta ofe kapa ofe oa boikoetliso oa cardio bakeng sa metsotso e 3-5.
1 - Potoloho ea 1: Ho Jumping Jacks ho ea Mohato
Ema ka pel'a mohato o 4-8-inch 'me u qhomele mohato oa maoto ka bobeli. Etsa fatše fatše (kapa u theohele fatše ho fetola) 'me u etse jack e qhomang. Ka mor'a ho khutlela maoto hammoho, khutlela morao ho mohato. Tsoela pele ho fapanyetsana le ho qhomela mohato o nang le jack fatše bakeng sa ho khutlela ho 24.
2 - Lungung tse ka pele le tse ka morao
Tšoara litebelisoa tse lekaneng le ho ema ka leoto le letona. Phunya serethe ho khutla, phahamisa lengole bakeng sa bothata bo leka-lekaneng 'me u nke leoto le letona ho khutlela morao. Khuta hape ka makhetlo a 12 ka leoto le letona. Ka potoloho ea bobeli, pheta phetoho ena ka leoto le letšehali bakeng sa ho khutlela ho 12. Haeba u ntse u etsa potoloho e le 'ngoe feela, etsa mahlakore ka bobeli.
3 - Setulo sa Lula se Nang le Leoto
Ka bolo ea boikoetliso e tšehetsang morao, ho theohela ho fihlela ho fihlela lirope li bapisoa le fatše. Phahamisa leoto le letona ho tloha fatše ka lisenthimithara tse seng kae, ka tlaase 'me u phahamise leoto le letšehali fatše. Boloka 'mele oa theoha' me o qobe ho theola le ho theoha. Tsoela pele ho fetola mahlakore bakeng sa motsotso o le mong.
4 - Squats
Tšoara litekanyo tse boima feela mahetleng kapa mahlakoreng a hao le squat ho fihlela mangole a le hoo e ka bang likhato tse 90. Phahamisa halofo ea theoha 'me u theohele fatše pele u emisa hohle.
Eo ke phetoho e le 'ngoe. Khuta hape bakeng sa ho khutlela ha 15.
5 - Ho fofa nako e telele
Tsoela pele ho ea kamoo u ka khonang ka maoto ka bobeli, ho theoha ka maoto ka bonolo. Tsoela pele ho marang-rang a mararo (kapa sebaka se seholo seo u nang le sona), rumella ho sokoloha 'me u nke marotholi a mararo hape. Pheta metsotso e le 'ngoe.
REPEAT Potoloho ea 1, ho ikoetlisa 1-5.
6 - Potoloho ea 2: Burpe e nang le baholehi ba lithaba
Squat 'me u behe matsoho fatše. Ka mokhatlong o phatlohang, khutlela maoto ka morao sebakeng sa ho sututsa. Tlisa leoto le letona ho lona, o ama leanoana ka tlase fatše ebe o fetola maoto moeeng, o khutlisetsa leoto le letona le leoto le letšehali. Hula leoto le letšehali, khutlela maoto pakeng tsa matsoho le ema. Ho feletse tse 12.
7-Mehato ea Bobeli
Ema ka morao sethaleng sa lisenthimithara tse 15 'me u tšoare litekanyo tse boima. Beha leoto le letona holim'a mohato, fetisetsa boima ba serethe 'me u suthele serethe ho kena mohato. Butle-butle khutlela morao 'me u phete nako e 15 pele u fetola mahlakoreng.
8 - Tiptoe Squats
Ema ka maoto ka lehlakoreng le leng le lehlakoreng la maqhubu le squat , u beha matsoho fatše. Tsoha holim'a litlhoko tsa hau ha u ntse u phahamisa letheka ho ea siling 'me u otlolle mangole ka hohle kamoo u ka khonang. Squat khutlela fatše, u lule ka menoana ea hau 'me u phete ka morao ho 20.
9 - Ho bolaea Lunge
Fumana sebakeng sa lunge le mokokotlo oa maoto a phomolo ho sethaleng kapa sethaleng. Tšoara litebelisoa tse bobebe 'me u theohele ka lehlakoreng le leng, u nke torso ho lesoba le boima ba theoha (ka morao). Ho tloha moo, otlolla lengole le ka pele lefung. Tlosa lengole ebe u sutumelletsa morao ho qala, o pheta ka makhetlo a 12 ka leoto le letona. Nakong ea potoloho ea bobeli, pheta phetoho ena ka leoto le letšehali.
10 - Ho foqoha ha Squat Squer
Beha matsoho ka mor'a hlooho, o kene ka ntle. Seka mangole ka squat, mangole ka mor'a menoana le torso e itšetlehile ka pele. Etsa ka holimo kamoo o ka khonang, ho theoha ka mangole a bonolo ho ea squat. Pheta metsotsoana e 60.
REPEAT Potoloho ea 2, ho ikoetlisa 1-5.
11 - Potoloho ea 3: Froggy o oa
Squat fatše 'me, ka mokhatlong o phatlohang, o phahamisa fatše, o tlōla moeeng mme o phunya lirethe tsa hao hammoho. Naha ka mangole a kobehileng 'me u khutlele kahare ho sekepe sa hau ho itokisetsa ho fofa ho latelang. Pheta bakeng sa ho khutlela morao ho 10, phomotse metsotsoana e seng mekae mme u pheta.
12 - Squat, Curl le Press
Tšoara litebelisoa tse bohareng 'me u eme ka leoto le letona, leoto le letšehali ka morao. Sheba fatše, u ama litekanyo ho fihlela fatše (ka morao). Tšoara litekanyo ka li-biceps curl ebe o hatella litepisi holimo ha u ntse u sutumelletsa ho ema. Fokotsa litekanyo le ho pheta-pheta li-12 hape. Ka potoloho ea bobeli, pheta phetoho ka leoto le letšehali.
13 - Pushups e tsitsitseng
Ha u le maemong a pushup, ka mangole kapa menoana, tsamaea ka letsohong le letšehali (u boloke letsoho le letona) ebe u etsa pushup. Bakeng sa pushup e latelang, nka letsoho le letona ka pele le letsohong le letšehali. Tsoela pele ho fapanyetsana mahlakoreng, ho tlatsa li-16 hape.
14 - Litlhōlisano tsa Dumbbell
Koala ho fihlela torso e bapisoa le ka tlaase 'me e be le litekanyo tse boima matsohong ka bobeli. Koola likhahla ebe o hula litekanyo ho fihlela likhahla li lekana le torso. Fokotsa le ho pheta ka makhetlo a 8 khafetsa, e lateloa ke tse 8 tse nyenyane, tse fokolang.
15 - Litlhakane tsa Lintsoane ho ea Mehato le Likokoana-hloko tsa Jumping
Ema ka pel'a sethala se senyenyane kapa se senyenyane. Tlanya ka leqhoa le letšehali ho ea mohato, kapele u fetole maoto moeeng 'me u tlanye mohato ka letsoho le letona. Mehato e meng ea ho potlakela ho khutlela morao ka 16 'me u etse li-jacks tse 16 tse hlahang. Pheta makhetlo a 2 hape.
REPEAT Potoloho ea 3, ho ikoetlisa 1-5.
16 - Potoloho ea 4: Lehlakore le lehlakoreng Ho Jumpha Lunge
Nka leoto le letona ho lehlakoreng le leng 'me u khumama ka letsohong la mohatlatsi, u theohele tlase kamoo u ka khonang le ho ama letsoho fatše. Ka potlako fetisetsa maoto moeeng hore o fetele ka lehlakoreng le leng. Tsoela pele ho fetola mahlakore bakeng sa motsotso o le mong.
17 - Squeezes ea Rear Delt
Tšoara sehlopha sa ho hanyetsa bohareng, matsoho a otlolohileng ka pel'a hao. Finyella maqhubu a mahetla 'me u hule sehlopha e le hore matsoho a hlahe mahlakoreng a kang lifofane (lifate li shebile setulong). Khutlela ho qala le ho pheta-pheta ho khutlela morao ho 10 ho lateloa ke lisebelisoa tse 10 tse liehang ho laola, tse laoloang.
18 - Likhatello tsa Sefuba
Tšoara lisebelisoa tse boima holim'a sefuba, matsoho a otlolohile. Koala likhahla ka mochine oa khatiso . Tobella boima bo lekanang holimo, theolela fatše ebe o hatella hohle. Khuta hape bakeng sa li-12 hape.
19 - Press ea Arnold
Qala ka matsoho a kobehileng ka pel'a setopo, lifate tsa palema li shebane le sefubeng. Ha u ntse u hatella matsoho holim 'a hlooho, potoloha liatla. Fokotsa ho theohela fatše, ho khutlisetsa matsoho ho khutlela sebakeng se qalang le ho pheta-pheta li-12 hape.
20 - Litlhapi tsa Squat
Ka tlaase ho squat, mangole ka mor'a menoana, ho senya fatše kamoo u ka khonang kateng. Tloha moeeng, u nke matsoho holimo. Naha ka mangole a bonolo 'me u phete metsotso e le' ngoe.
REPEAT Potoloho ea 4, ho ikoetlisa 1-5.
21 - Potoloho ea 5: Plyo-Jacks
Qala ka maoto hammoho 'me u qhomele, u nke maoto ka lehlakoreng le leng, u theohele ka sekotlolo se tlaase. Tloha mme u khutlisetse maoto hammoho (jack slowly jumping jack). Phahamisa matsoho holimo ho eketsa matla. Etsa sena ka metsotsoana e 30, phomola metsotsoana e seng mekae, 'me u phete metsotsoana e meng e 30.
22 - Litšitiso
Tšoara boima bo boima bo boima bo boima matsohong ka bobeli 'me u khumame ho fihlela torso e lekana le fatše. Tšoara matsoho ebe u hula likhapha ho fihlela boemong ba tsona. U tšoara boemo boo, otlolla matsoho ka morao ho uena, ho penya mesifa ea triceps. Khuta hape bakeng sa li-16 hape
23 - Biceps Curls
Tšoara litekanyo tse boima 'me u kokotse likhapha, u tlise litekanyo ka li- biceps curl . Fokotsa boima bohle ho ea tlaase, phahamisa mahlakoreng 'me u theohele hape. Eo ke phetoho e le 'ngoe. Khuta hape bakeng sa li-12 hape.
24 - Li-Dips
Lula setulong kapa benche mme u phahame, u boloka letheka haufi le benche. Koola likhahla mme o theohele ho fihlela likhahlo li le li-angles tse 90 tsa majoe. Khutlela ho fihlela ho qala boemo. Pheta metsotso e le 'ngoe.
25 - Li-Curls tsa Hammer
Tšoara litekanyo tse boima le liatla tse ntseng li shebane le tsona. Koola likhapha le ho pota litekanyo tsa mahetla, ho boloka liatla li shebane. Fokotsa ho theolela fatše le ho pheta-pheta li 15 hape.
REPEAT Potoloho ea 5, ho ikoetlisa 1-5.