Mohato oa Aerobics - Boikoetliso

Mehato ea aerobics ke moqapi o ikhethang oa mokoetlisi oa maiketsetso oa Amerika, e leng loketseng bakeng sa batho ba batlang ho tsosolosa foromo ea bona ka mor'a ho tsieleha, ho kula, le ho ba batlang ho tiisa maoto le likoti, ba ithute ho fetola 'mino le ho thaba. Boikoetliso bo sebetsang bakeng sa bohato ba ho etsa li-aerobics hangata bo nka metsotso e 20-30, lihlopha li tšoaroa bakeng sa 'mino o potlakileng.

Kahoo, a re qale ho sebetsa sebōpeho sa rōna ka ho ikoetlisa ka bohato ba ho etsa li-aerobics!

1. Re eme ka sefahleho le mohato, nka mohato ka leoto la hau le letona ho ea mohato, ebe u tloha, 'me ka tsela e' ngoe u theolele maoto fatše. Ena ke mohato o ka sehloohong oa bohato ba aerobics. Re etsa makhetlo a 10. Bakeng sa moroalo o ka nka matsoho a likoboana tse nyane.
2. Pheta tšimoloho ea boikoetliso ba pele, ha re ntse re le sethaleng, re theola leoto le letšehali ho ea fatše, lehlakoreng, ha re ntse re robala. Re khutlela leoto sethaleng, ebe re khutlela fatše ka maoto. Re pheta-pheta 6 ka lehlakoreng le leng.
3. Phahamisa ka leoto le letona ho ea bohato, ho tloha ka morao-ho fetela pele, ho theosa sethaleng. Ebe joale re ne re e-na le ho khutlela fatše, re theohela fatše, hape re theola leoto le letšehali. Re etsa makhetlo a 10.
4. Re phahamisetsa leoto le letona ho ea mohato, phahamisetsa ka ho le letšehali ka lengole, letsoho le letona le fihla holimo. Re theola leoto le letšehali ho ea fatše. Pheta makhetlo a 6 ka maoto.
5. Maoto a mabeli a qhomela holim'a mohato ebe o qhomela morao. Leka ho etsa boikoetliso ka motsotso o le mong, ho theohela likolokong, joaloka selemo. Re pheta makhetlo a 20.

Mekhoa e rarahaneng haholoanyane e bua ka boemo bo phahameng ba aerobics, ba boetse ba sebelisa li-dumbbells, libolo le li-tapi tse khethehileng.

Ka lebaka la ho rarahana habonolo ha bohato ba ho etsa li-aerobics, ha u chese lik'hilojule feela, empa hape ho matlafatsa pelo ea methapo ea pelo, ho phefumoloha, hape ho fana ka bophelo bo botle ba li-joints le li-ligaments tsa maoto. 'Mele o phetseng hantle, setšoantšo se setle le boikutlo bo botle - ke seo mohato oa ho ba le aerobics ho likete tsa basali! Koetlisa 'me u phele hantle!