Boikoetliso ba banana nakong ea ho omisa 'mele

Ho fapana le banna, basali ke ka seoelo ba nang le boleng ba mesifa bo ikhethang kapa bonyane. Ka hona, nakong ea ho omisa 'mele, banana ba khothaletsoa ho kenyelletsa boikoetliso ba mantlha mesebetsing ea bona ho boloka molumo o hlokahalang oa mesifa.

Ho qoba ho ba le botsoa le ho fokola nakong ea boikoetliso, o ka nka 15-20 ml ea L-carnitine metsotso e 20 pele ho moo. Ntho e 'ngoe hape e hlakileng ea sethethefatsi sena ke keketseho ea palo ea likhalori tse chesitsoeng nakong ea boikoetliso.

Kahoo, ha re shebeng hore na ke mekhoa efe ea ho omisa 'mele ea banana e tla sebetsa hantle le hore na o ka e sebelisa joang ka nepo molemong oa hau oa thupelo Tlhaloso e qaqileng ea mokhoa oa ho etsa boikoetliso bo bong le bo bong bo ka tlase e ka fumanoa karolong ea boitlhakiso ba sefapano.

Mojaro oa Cardio

Koetliso ea Cardio ke karolo ea bohlokoa molemong oa ho omisa. Ho matha kapa ho tsamaea treadmill, baesekele ea boikoetliso, kapa ho hata holim'a setepisi kapa ellipse ke litlhahlobo tse ntle ka ho fetisisa tsa ho omisa 'mele bakeng sa banana. Chelete e lekantsoeng ea matla nakong ea mojaro o joalo ke li-calories tse 600-700 ka hora, e leng se etsang hore ho be bonolo ho etsa khaello ea likhalori tse hlokahalang bakeng sa ho theola boima ba 'mele bo fetelletseng.

Cardio e ka etsoa e le boikoetliso bo ikemetseng, kapa e ka kopanngoa le koetliso ea matla ka ho etsa metsotso e 30-60 ea ho tsamaea ka treadmill kapa baesekele e emeng pele kapa kamora 'mele oa hau o moholo. Sena se tla hlophisa methapo ea pelo le methapo ea methapo bakeng sa koetliso e atlehang mme e tla ntlafatsa haholo lits'ebetso tsa lipolysis.

Re khothaletsa ho tsepamisa maikutlo ho tse kholo mabapi le ho chesa likhalori. Tafole e bonts'a data bakeng sa hora ea koetliso.

Ho ikoetlisa ka litekanyo tse eketsehileng

Boikoetliso bo etsoang jiming ha bo bohlokoa ho banana nakong ea ho omisa 'mele. Ha li je feela likhalori tse ngata (ho fihlela ho likhalori tse 450 ka hora), empa hape li thusa ho boloka molumo oa mesifa. Ka tlase re tla sheba boikoetliso bo 'maloa ba mantlha bo tla re thusa ho sebetsana ka katleho le mesebetsi ena ka bobeli: ho theha khaello ea matla mme o se ke oa senya lisele tsa bohlokoa tsa mesifa.

Qalong, o lokela ho qala ho ikoetlisa ka ho sebelisa litekanyo tse fokolang, le ho beha mokhoa o nepahetseng o tla u sireletsa kotsing, ikopanye le morupeli ea tšoanelehang oa boikoetliso. Haeba u batla ho etsa tsoelo-pele e tebileng, koetliso ea ho hanyetsa e lokela ho etsoa khafetsa - bonyane makhetlo a 2-3 ka beke.

Boikoetliso bakeng sa mahetla le matsoho

Boikoetliso bo latelang bo bohlokoa bakeng sa mahetla le matsoho:

• Ho phahamisa bara bakeng sa li-biceps,
• Li-curls tsa Dumbbell,
• Swing dumbbells ho ea mahlakoreng
• Ho lutse mochini oa khatiso oa dumbbell.

Boikoetliso bona bo tla bopa li-deltoids, li-biceps le li-triceps ntle le ho imetsa likhahla le likhoele.

Boikoetliso bakeng sa sefuba

Bakeng sa mesifa ea sefuba, leka tse latelang:

• Bench o tobetsa
• Mochine oa khatiso oa benche ea Dumbbell
• Ho hlahisa li-dumbbells tse leshano,
• Ho ina hodima mekoallo e sa lekanang

Ho ipapisitse le sekhahla sa benche, khatello ea mojaro le eona ea fetoha. Ha benche e sekama haholoanyane, likarolo tse kaholimo tsa mesifa ea pectoral li sebetsa, bencheng e otlolohileng karolo e kantle ea sefuba e imetsoe haholo, libencheng tse nang le tšekamelo e mpe (e shebileng tlaase) karolo e ka tlase ea sefuba ea sebetsa.

Boikoetliso ba morao

Boikoetliso ba morao:

• Ho hula bareng,
• Hyperextension,
• Ho hula holimo,
• Khumama holim'a mola oa li-barbell.

Motsoako ona oa melamu e emeng le e otlolohileng e tla u lumella ho etsa mesifa eohle ea morao ntle le ho theha mojaro oa axial o sa hlokahaleng mokokotlong. Mesifa e ntlafalitsoeng ea mokokotlo e tla lumella banana ho hatisa sekhahla sa lipapali tsa halofo e holimo ea 'mele.

Boikoetliso bakeng sa abs

Boikoetliso bakeng sa abs:

• lephaka,
• ho sotha ka mefuta e fapaneng,
• ho phahamisa maoto ka leketlileng,
• baesekele.

Ka ho kenya likarolo tse kaholimo le tse tlase tsa mesifa ea rectus abdominis, o tla bopa kapele mesifa ea mpa, e kopaneng le mpa e sephara e tla shebahala e le molemo haholo. Se ke la lebala ho ikoetlisa, ke ona feela boikoetliso bo ka chesang mafura a visceral a feteletseng le ho fokotsa letheka.

Boikoetliso ba maoto le matsoho

Boikoetliso bo latelang bo loketse maoto le marao:

• squats,
• tobetsa leoto
• matšoafo a nang le barbell kapa li-dumbbells,
• Litakatso tsa Maromania

Tsena ke boitlhakiso ba mantlha bo sebetsang li-quadriceps, li-adductors, li-hamstrings le li-glute, tse tla hlahisa mesifa ea halofo e tlase ea 'mele, molumo, bobebe le ponahalo ea lithane.

Boikoetliso bo sebetsang

Boholo ba boikoetliso ba sefapano bo kopanya likarolo tsa mosebetsi oa aerobic le anaerobic, o o lumellang ho eketsa ts'ebeliso ea matla nakong ea boikoetliso (ho fihlela ho li-calories tsa 800 ka hora), ho potlakisa metabolism, ho jarolla lihlopha tsohle tse kholo tsa mesifa le ho ntlafatsa mosebetsi oa methapo ea pelo.

Mesebetsi e tloaelehileng haholo ea ho omisa 'mele ea banana ke:

• Qhomela Squats,
• Ho tlolela hodima lebokose
• Litumelo,
• Ho hloa lithapo (boikoetliso bo jang matla haholo).

Hlahloba, kopanya boitlhakiso bo fapaneng mohahong o le mong, beha palo ea mekhoa, ho pheta-pheta, ho potoloha kapa nako ea ho phethela se rarahaneng, mamela 'mele oa hau, ebe o ka etsa moralo oa koetliso o leka-lekaneng o ka fihlelang lipheo tsa hau tsa lipapali ka nako e khuts'oane ka ho fetisisa.

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