Ho na le libaka tse ngata papaling eo e sebelisetsoang ho lahleheloa ke boima ba 'mele. Haeba ho na le takatso ea ho fumana liphello tse ntle bakeng sa nako e khutšoanyane, joale khetha khepelo ea nakoana, e nang le menyetla e mengata ea bohlokoa.
Nako ea koetliso - ke eng?
Bakeng sa ba batlang ho potlakela ho re setsi se tla fokotsa mafura le ho etsa hore 'mele oa bona o be motle' me o lumellane le moo ho na le litaelo tse khethehileng papaling eo. Nako ea koetliso ea thuto e rarahaneng e amanang le mekhahlelo e fapaneng ea puso ea anaerobic le mebuso e fokolang (aerobic regime). Ha motho a sebetsa ka potlako, ho fumana matla 'mele o chesa mafura,' me ha o fetola matla a phahameng, lik'habohaedreite li sebelisoa.
Nako ea koetliso ea mafura a tukang
Joalokaha ho se ho boletsoe, koetliso ea mofuta ona e thusa ho fokotsa boima ba 'mele haholo,' me hoa khoneha ka lebaka la menyetla e mengata. Ka lebaka la ts'ebetsong ea mosebetsi o matla le o itekanetseng, mekhoa ea metsoako e potlakile, 'me boemo ba mesifa bo ntlafatsa, e leng ho thusang ho ntlafatsa phomolo ea' mele. Ho fumana matla, 'mele o sebelisa lihlahisoa feela tsa mafura, eseng glycogen. Koetliso ea sekhahla se matla haholo e tlatsetsa litšenyehelong tsa lik'hilojule, esita le ka mor'a lihlopha. E le hore u fumane liphello, u lokela ho sebetsa ka morero o khethehileng.
- Khoeling ea pele, etsa lisebelisoa tsa matla, u ele hloko ka ho khethehileng thekenoloji. Matsatsi a mabeli a cardio-load a kenngoa, 'me re qala ka metsotso e 20. Ka koetliso e ntle ea 'mele, koetlisa metsotsoana e 30. ka matla a maholo le ka lebelo le khutsitseng.
- Ka khoeli ea bobeli, ho hlokahala hore u fetole mekhoa ea matla 'me u lokela ho e etsa ka makhetlo a mane ka beke. U lokela ho koetlisa ho ea ka leano lena: motsotso oa boikoetliso bo matla haholo, metsotso ea halofo ea cardio e matla, metsotso e meraro ea cardio ka lebelo le khutsitseng, motsotso oa matla a koetliso bakeng sa sehlopha se seng sa mesifa le joalo-joalo.
- Ka khoeli ea boraro, ho kgothaletswa ho sebelisa protocol ya Tabata .
Nako ea koetliso ho ea ka mokhoa oa Tabata
Koetliso ea protocol ea Tabata e ratoa ka ho khetheha, kaha e fana ka liphello tse tsotehang. E pakoa hore metsotso e 4. mesebetsi ena e lekana le metsotso e 45. ho matha ka lebelo le bohareng. Koetliso ea nako ea joalo e kenyeletsa tšebeliso ea libaesekele tsa boikoetliso, empa u ka e nkela sebaka ka ho roka, ho phallela, mekoloko ea lifofane le joalo-joalo. Bakeng sa lihlopha, khetha mekhoa ea ho ikoetlisa e amanang le mesifa e mengata: li-push-ups, li-squats, li-jump, li-twist, li-pull-up le tse ling. Nako ea koetliso Tabata feta ka mokhoa o itseng:
- E tlameha ho futhumala, e leng metsotso e mehlano.
- Lihlopha tse robeli tsa koetliso e phahameng, e leng metsotso e 4 e fetileng. Nako le nako e nka metsotsoana e 20. ka ho sithabela ha metsotsoana e 10.
- Ka matla a maholo, ho otla ho lokela ho ba 60-85% ea boholo bo amohelehang. Nakong e setseng bohlokoa bo theohela ho 40-60%.
Nako ea koetliso ea bicycle e tsamaeang
Litholoana tse ntle tsa mokhoa oa ho theola boima ba 'mele li ka fumanoa ha u sebetsa ka libaesekele, moo u ka behang mekhoa e fapaneng. Khahlano e lokela ho khethoa ka bomong, ho nahanela lintlha tsa bona tsa 'mele. Taba ea hore mokhoa o khethiloeng ka mokhoa o nepahetseng o tla bontša boikutlo bo nyenyane bo chesang bo tla hlaha mesifa ka mor'a hore e palame metsotso e 20. ka lebelo la lik'hilomithara tse 30 / h. Bohloko bo bontša hore ho na le moeli o fetang o amohelehang oa mocheso. Mekhoa ea koetliso e fana ka maikutlo a ho latela melao e mengata:
- Nako ea thuto ke metsotso e 20-30.
- Ka beke ho hlokahala hore u khanne lithupelo tse tharo.
- Etsa bonnete ba hore u etse mosebetsi oa ho ikoetlisa, e leng mosebetsi ofe oa metsotso e 10. ka lebelo la lik'hilomithara tse 20 / h.
- Mokhoa oa motheo o fana ka maikutlo a ho etsa li-cycle tse 10 ka mokhoa ona: metsotsoana e 30. ho senya likhahla ka lebelo le lekanang le mosebetsi o lekanang le lik'hilomithara tse 20 / h.
- Ho tsosolosa ho phefumoloha, ikoetlisa ka metsotso e 5. ka 10-15 km / h.
Nako ea koetliso thupelong e fokolang
Ho matha ho nkoa e le mokhoa o ka sehloohong oa ho ikoetlisa, o thusang ho theola boima ba 'mele, ho hlahisa mesifa le ho ntlafatsa maemo a mmele le' mele. Tharollo e nepahetseng bakeng sa ba lakatsang ho fumana sephetho se potlakileng ke koetliso ea nakoana ho treadmill. Ntlha ea pele, bala palo ea hau e kholo, u tlose lilemo tsa hau ho tloha ho 220. U lokela ho koetlisa ka tekanyo ea maqhubu a 65-85% ea boholo.
E le hore u fumane sephetho, u hloka nako e feletseng le lebelo le leholo ho khetha motho ka bomong le ho mo feta hammoho le mokoetlisi kapa ngaka. Ka tlaase mona ke mohlala oa hore na thuto ea nako e kae ho treadmill, moo ION e leng tekanyo ea tekanyetso ea motho ka mong, e ka shebahala. E le hore ho be le boemo ba matla a lichelete, tekanyo ea lintlha tse 10 e sebelisoa, moo 0 e leng boemo bo holimo le 10 e leng boholo.
Nako ea koetliso thupelong
Khetha tataiso e hlahisoang ke batho ba batlang ho ba le mpa e otlolohileng ka ho phomola hamonate ntle le mafura a feteletseng. Nako ea koetliso ea ho lahleheloa ke boima ba 'mele e lokela ho tšoaroa habeli ka beke ho ba qalang, mme joale, o lokela ho eketsa thuto e' ngoe hape. Etsa bonnete ba ho etsa mofuthu ho futhumatsa 'mele, ka mohlala, ho sebelisa maralla, ho phahamisa sebaka, ho phunya leoto le joalo joalo. Ho khothalletsoa ho haha thuto ka tsela e latelang:
- Boikoetliso ba matla, ka mohlala, ho sotha mochine o ka holimo;
- Boikoetliso ba 'mele - ho matha sebakeng se setseng;
- boikoetliso ba pelo - ho fofa ka ho phahamisa maoto;
- Boikoetliso ba matla - ho sotha mochine o ka tlaase;
- cardio exhalation - ho tlōla ho tloha leshanong la khatiso;
- boikoetliso ba pelo - maoto ka maoto;
- boikoetliso ba matla - ho sotha oblique;
- boikoetliso ba cardio - litlhoko tsa mahlakoreng;
- boikoetliso ba cardio - o loma ka phetoho e fapaneng ea maoto.
Nako ea koetliso - kotsi
Kaha tataiso ena lipapaling e fana ka boikarabelo bo tebileng ba mosebetsi, ho hlokahala hore u nahane ka li-contraindications tse teng. U ke ke ua sebetsana le batho ba nang le mathata a methapo ea pelo le maloetse a mangata a sa foleng. Nako ea koetliso ea lipapali e hanyetsanoa ho batho ba ncha papaling eo, kaha mojaro o tebileng o ka ba kotsi ho bona. Kalafo e entsoeng ka tsela e sa etsoang hantle e ka lebisa mefuteng e sa tšoaneng ea bophelo bo botle, kahoo atamela lihlopha ka tsela e nang