Eng kapa eng eo u e buang, leha ho le joalo leshano la mokhoa o phelang oa bophelo bo botle, 'me le eona palo e nyenyane e etsa mosebetsi oa eona. Kajeno, ke batho ba sa boneng le ba sa utloeng litsebeng ba lulang motseng, ba lahlehileng merung ea taiga, ha ba tsebe hore lenaneong la ho lahleheloa ke boima ba 'mele, ha ho hlokahale ho kenyelletsa lijo feela, empa ho koetlisetsoa lipapali kamehla. Hase bothata ba ho khetha lijo, hona joale li ngata haholo ebile li monate ebile lia atleha. Empa ka lenaneo la koetliso bakeng sa basali, ho thata haholoanyane, mme mosebetsi o feta ho feta ha u il'o ithuta lapeng. Ke etsa tlhahiso ea ho hlahloba mefuta e 'meli ea lenaneo la koetliso bakeng sa ho lahleheloa ke boima ba' mele: bakeng sa basali bao pele ba neng ba sa fane ka meriana ea bona ea 'mele kamehla le ba ba koetlisitsoeng kamehla, empa ka mabaka a itseng ba tlohetse mosebetsi ona.
Khetho ea 1
Kahoo, haeba ue mong oa ba tsebang ka lipapali ka bobona, joale re u khothalletsa hore u leke ho theola boima ba 'mele anaerobic workouts. Lithupelo tsena li matla haholo, ka hona ho feta ho tsona ho tla ba ho feta. Ka hona, banana ba ratoang, re theha lenaneo la rona la koetliso ea ho lahleheloa ke boima ho latela lintlha tse latelang.
- Ho futhumala: o lokela ho kenyelletsa mekhoa e mengata ea ho otlolla le mefuta e seng mekae ea boithaopo, mohlala ka tsela e bonolo ea metsotso e 2-3.
- Karolo e kholo: mona ho na le mekhoa e metle ea ho ikoetlisa. E ka ba thapo ea ho qhomela, ho koetlisetsoa li-simulators, eng kapa eng. Molao o ka sehloohong - nako e setseng e lokela ho ba e fokolang. E-re, u sisinya mochine oa khatiso, 'me pakeng tsa mekhoa eo u iphe nako ea ho phomola ka metsotso e seng mekae. Hona joale phomolo ha ea lokela ho ba metsotso e fetang 15-20 pakeng tsa ho ikoetlisa. Tsela, haeba u khetha ho matha ka mofuthu, joale u ka emisa, matha pele, empa ka potlako ea potlako, joalokaha eka u matha letšoao la limithara tse lekholo ka nakoana, ebe u khutlela morao. Tabeng ena, nako ea ho tsamaea ka potlako e lokela ho ba makhetlo a mararo ho feta nako ea peiso ea sprint.
- Ho otla: ho kokobetsa moea, ho etsa lintho tse otlolohileng le ho phomola. Ho tsamaea hantle le ho tsamaea butle le ho phahamisa le ho theola matsoho.
Khetho ea 2
Haeba u se u sa kenelle lipapaling pele, joale ho rarahaneng ha banaerobic ha ho lumellane le uena, kahoo fokotsa aerobics ea hao - e matha, e sesa, e tantša. Hopola feela hore nako ea koetliso ha ea lokela ho ba metsotso e ka tlaase ho 20, le ka tlase ho makhetlo a mararo ka beke hape, ha ho hlokahale - phello e tla ba e fokolang. Ho bohlokoa ho tlatsetsa meroalo ea aerobic ka matla a ho ikoetlisa - e seng feela ho theola boima ba 'mele, empa le ho fana ka sebopeho ho' mele o motle. 'Me u ka leka ho ikoetlisa ka yoga, ba tla eketsa ho feto-fetoha ha maemo le ho thusa ho theola' mele. Mesebetsi e latelang ke ea bohlokoa ho etsa lihlopha tse 4 tsa makhetlo a mabeli ka bonngoe, empa u lokela ho hema ka botebo.
- Sebaka sa ho qala (PI) se thehiloe ka mpeng, matsoho ka thōko. Butle-butle re phahamise hlooho re be re shebile ka metsotsoana e 30, ebe re otlolla matsoho ka pel'a rona 'me, re itšetlehile ka likhapha tsa rona, phahamisa sefuba ho tloha fatše. Boemong bona, u boetse u hloka ho lieha metsotsoana e 30. Joale re tsoela pele ho phalla mokokotlo ebe re otlolla ka holimo, re qhaqha likhahla fatše ebe re hatisa liatla, hlooho e tla lahleloa morao. Kahoo re ts'oara metsotsoana e meng e 30 re khutlela IP.
- PI - matsoho a ne a tšela ka tlas'a sefuba, maoto a arohana hohle 'me a khumama ka mangole. Re phahamisa lirethe fatše ebe re qhomela holimo, re otlolla maoto, re theoha ka hloko ho tloha ho lethekoana ho ea serethe. Ho fofa ho lokela ho etsoa 10.
- IP - e robala fatše, matsoho ka thōko. Re phahamisetsa maoto a rona holimo, re khumama ka mangole, re hula mangole hloohong ka hohle kamoo ho khonehang. Re na le boemo ba metsotsoana e 30 mme re etsa "birch" ka holimo kamoo ho ka khonehang, ho thusa ka matsoho, ho tšoara joalo ka metsotsoana e meng e 30. Ebe o khumama butle ebe o khutlela ho FE.
- IP - maoto a arohane haholo, 'mele o tsitsitsoe, matsoho a phomola fatše. Re hula menoana ho fihlela re utloa tsitsipano ea mesifa, tšoara joalo ka metsotsoana e 30. Joale ho tloha sebakeng sena re etsa tlhaselo, e hlahisa leoto le letona mme e khumama leoto le letona, matsoho a phomola fatše ka mahlakoreng ka bobeli a leoto. Re tšoarella joalo ka metsotsoana e 30, 'me re otloloha, re hulela holimo, re sa fetole boemo ba maoto. Re tšela matsoho a rona ka morao 'me re eme joalo ka metsotsoana e 30.
Joalokaha u ka bona, mananeo a koetliso ea boima ba 'mele a ka etsoa malapeng kapa holong ea boithabiso.