Ke mekhoa efe eo ue hlokang ho fokotsa boima ba 'mele?

Haeba ka sebete u entse qeto ea ho khanna, sena ke hlooho ea hao e qalang. Ho totobetse hore e le hore u fokolise boima ba 'mele, u lokela ho koetlisa, empa ke sefe seo u ka se etsang ho fokotsa boima ba' mele - ho arabela ka ho hlaka, u ke ke ua ba le mokoetlisi ea tšoanelehang ka ho fetisisa.

Kahoo, joang ho theola boima ba 'mele ka thuso ea ho ikoetlisa - re batla lintho tse utloahalang tsa lisebelisoa tsa hau.

Pele, ho chesa mafura, ho ikoetlisa ho hlokahala. Tsena ke tsona tse sebetsang ka katleho le tse potlakileng ho etsa boima ba 'mele. Boikoetliso ba aerobic kapa ea cardio ba tswela, ba matha, ba tlōla thapo , ba tantša. Ntho e le 'ngoe eo u nang le eona nako e khutšoanyane ea phefumoloho.

Ea bobeli, motho a ke ke a kenyelletsa ho koetlisa matla. Haeba u tlosa mafura a hao feela, empa u se ke ua e nka ka mesifa, 'mele o ke ke oa shebahala o khahleha, mme mahlomola a hau nakong ea koetliso e tla ba a se nang thuso. Koetliso ea matla-ke ho sutumetsa, li-squats , li- dumbbells le ntho leha e le efe e boima, mohala, joalo-joalo.

Boikoetliso

  1. Tsamaea ka pele, retelehela ka ho tlōla, tlōla ka pele. Squat, ho tlōla ho fihlela moo ho ka khonehang, ho tloha sebakeng sena o itumella mme o phuthele sefahlehong, ho feta, ho ts'oanang. Re otla ka makhetlo a 20.
  2. Re nka leshano le totobetseng - re hatella leoto ho ea sefubeng, re le otlolla ka lehlakoreng le leng, ebe re le theola fatše. Re pheta leoto le leng le le leng. Machis maoto a bar a etsa makhetlo a 20.
  3. Re khumama, re qeta-hang-hang re hatelletse, re hula letsoho le le leng ebe re retelehela 'mele letsohong la hae. Re etsa makhetlo a 20.
  4. Re khutlela tlhōrōng ea leshano le maoto a tšolotsoeng. Re hula maoto ka bobeli ho li-socks ho ea fihla boemong ba sefubeng, ebe re phahamisa maoto a rona ka mahlakoreng ebe re khutlela FE. Re pheta makhetlo a 20.

Re etsa lipapali tsena ka makhetlo a mahlano. Ke hore, li-circles tse 5 tsa koetliso ea nako.