Haeba u batla ho hloekisa litšebeletso tsa hau tsa ka ntle , ke hobane'ng ha u sa sebelise sekolo se phahameng sa hau, sekolo sa bophelo bo botle kapa sekolo sa k'holejeng? Ho ikoetlisa ka potlako ho potoloha ho tla etsa hore 'mele oohle oa hao o be le motsoako oa liketso. Ho na le lipotoloho bakeng sa pina ka bobeli le li-bleacher empa, ha u se na li-bleachers, u li thuse kapa u li qobe ebe u pheta likarolo tsa lipina. U ka etsa hore ho ikoetlisa ho be thata kapa ho le bonolo ha u ntse u batla ka ho sebetsa ka thata kapa ho mo tšehetsa ho pholletsa le ho ikoetlisa.
1 - Track Track Workout
Litlhokomelo: Bona ngaka ea hau haeba u e-na le maloetse, likotsi kapa maemo a bongaka pele u etsa mosebetsi ona
Lisebelisoa: Tsela, sete sa bleachers kapa litepisi
Kamoo U ka Etsang Kateng Mosebetsi oa Potoloho
Qetella potoloho e 'ngoe le e' ngoe, u etse boikoetliso ka 'ngoe ka mor'a hore u se ke ua phomola. U ka 'na ua hloka ho kenya khefu pakeng tsa potoloho e' ngoe le e 'ngoe ho u tšoara. Sebetsa ka lebelo la hao mme u fetole mokhoa oa ho ikoetlisa ho lumellana le boemo ba hau ba ho ikoetlisa, thepa e fumanehang le lipakane.
Qala ka Track Track Workout
E-ba mofuthu - Tsamaea ka potlako bakeng sa Lap / 400 m
Tsamaea kapa otla ka lebelo le leka- lekaneng
2 - Track Track 1 - High Jogs
1/4 Lap / 100m High Jogs
- Ha u ntse u matha, tlisa mangole a hao holimo, ho phahamisa lekaneng haeba u ka khona. Etsa libaka tsa maoto 'me u lule u khumama ka mangole hore u amohele tšusumetso.
3 - Track ea Potoloho ea 1 - Likotlolo tsa Butt
1/4 Lap / 100m Likotlolo tsa Butt
- Matha, u phahamise maoto ka morao ho uena kamoo u ka khonang kateng, joalokaha eka u khaola letlalo la hao.
1/4 Lap / 100m Tsamaea kapa u mathe ka potlako kamoo u ka khonang
1/4 Lap / 100m Tsamaea kapa otla ka lebelo le leka-lekaneng
4 - Bleacher Potoloho ea 1
Tsamaea, otla kapa u matha litepisi tsa bleacher ebe u tsamaea fatše. 3-5 ho lahla (ho itšetlehile ka hore na ba phahameng ba tsoa hokae)
Mohato oa bobeli - bocha ba 16
- Sebelisa mohato ho li-bleacher kapa litepisi tse nang le terene ha ho hlokahala. Beha leoto le letona holim'a mohato mme o sutumelle holimo, o ama dikotlolo tse letšehali ho ea mohato. Qetella fatše pheta tsohle ka leoto le letona pele u fetela ka letsohong le letšehali.
5 - Bleacher Potoloho ea 1 - Triceps Dips
Litlhapi tse 20 tsa Triceps Dips
- Lula setulong se tlaase ka matsoho ka thōko letheka. Hlahla matsoho mme u boloke letheka le haufi le litepisi, o khumama le ho theoha fatše, o boloka mahetla fatše ho fihlela lilou li le likhato tse 90. Khutlela morao 'me u pheta-pheta li-20 hape.
6 - Bleacher Potoloho ea 1 - Ho nyoloha ha Thaba
Litlhōrō tse 20 tsa Thaba ea Thaba
- Beha matsoho holim'a mohato o ka tlase 'me u kene ka lepolanka. Tlisa lengole ka sefubeng ebe o fetola lengole le letšehali, o khumama ka mangole le ho tsoa ka morao ho 20.
7 - Track Track 2 - Ho tsamaea Lunge
1/4 Lap / 100m Ho Tsamaea Lunge
- Tsoela pele ka leoto le letona kahare, u boloke lengole le ka pele ka maoto. Tsamaea leoto le letšehali 'me u fetele pele ho kena ka har'a ntlo. Matšoafo a mang a tsamaeang bakeng sa 1/4 ea sekoti.
8 - Track Track 2 - Long Jump
1/4 Lap / 100m Nako e telele
- Tsoela pele ho ea kamoo u ka khonang ka maoto ka bobeli, ho theoha ka maoto ka bonolo. Tsoela pele bakeng sa 1/4 ea sekoti, haeba u ka khona.
9 - Track 'Mete oa 2 - Likotlolo tsa Butt le High Jogs
1/4 Lap / 100m Likotlolo tsa Butt
- Matha, u phahamise maoto ka morao ho uena kamoo u ka khonang kateng, joalokaha eka u khaola letlalo la hao.
1/4 Lap / 100m High Jogs
- Ha u ntse u matha, tlisa mangole a hao holimo, ho phahamisa lekaneng haeba u ka khona.
10 - Bleacher Potoloho ea 2 - Mohato oa bobeli
3-5 ho lahla (ho itšetlehile ka hore na ba phahameng ke ba phahameng hakae) Tsamaea, otla kapa u matha litepisi tsa bleacher ebe u tsamaea fatše
16 reps Step Ups
- 16 e khutlela ka lehlakoreng le leng.
11 - Bleacher Potoloho ea 2 - Pushups ea litepisi - Tlosa likhahla-hloko - Ho nyoloha ha lithaba
Litlhapi tse 20 tsa Triceps Dips
Litlhōrō tse 20 tsa Thaba ea Thaba
Pheta haeba u lakatsa kapa u pholile ka ho tsamaea ka maoto a 1-2 ho ea ka lebelo le bonolo, o lateloa ke Stretch
Ho hakanngoa nako ea ho sebetsa: metsotso e 30-60