Mokhoa oa bophelo o phetseng hantle o fetohile mokhoa oa 'nete lilemong tsa morao tjena. Karolo ea eona ea bohlokoa ke 'mele o "se nang mafura" o nang le mesifa e pompetsoeng hantle. Sena se ka fumaneha feela ka ho kopanya koetliso e nang le boiphihlelo le phepo e nepahetseng.
Ho na le tlhaiso-leseling e ngata mabapi le lijo tse khethehileng bakeng sa ho omisa le ho theola boima ba 'mele webosaeteng ea rona. Empa kajeno re tla sheba e 'ngoe ea likhetho bakeng sa koetliso ea "ho chesa mafura" ka botlalo. Ena ke nako ea thupelo ea mafura. Mokhoa ona ke eng le hore na o ka o sebelisa joang, bala ka tlase.
Koetliso e sebetsa joang
Hobaneng ha lentsoe "ho chesa mafura" le le matshwao a qotso? Ka lebaka le bonolo hore koetliso ea nako ea ho theola boima ba 'mele, joalo ka koetliso efe kapa efe, e ka bitsoa ho chesa mafura ka maemo feela.
Koetliso ea matla, leha e le "bakeng sa phomolo", ha e chese mafura ka bo eona. Bohlokoa ba koetliso ea nako le eona bo fapane hanyane - ntho ea mantlha mona e tla ba ho potlakisa lits'ebetso tsa ts'ebeliso ea metabolic, tse tla eketsa ts'ebeliso ea likhalori ho pholletsa le letsatsi. Ho chesa mafura ka kotloloho ho ka etsahala tlasa maemo a mang ha o ntse o etsa cardio ea nako e telele, empa ts'ebetso ea ho theola boima ba 'mele e ntse e tla itšetleha ka lijo, hobane haeba o ja lipompong letsatsi lohle kamora koetliso, o tla nona feela.
Kahoo hopola - ho ikoetlisa feela ha hoa lekana ho theola boima ba 'mele, leha e le hore e sebetsa hantle haholo. Hape o hloka ho lekola lijo tsa hau.
Ho theha khaello ea likhalori
Ha re shebeng melao-motheo e meng ea ho tlosa mafura a mangata.
Bakeng sa ho theola boima ba 'mele, ntle le koetliso e matla, o hloka ho theha khaello ea likhalori. Ka mantsoe a bonolo feela, o hloka ho ja lik'hilojule tse fokolang ho feta tseo u li sebelisang motšehare. Ntle le boemo bona, puisano eohle e tsoelang pele ha e na thuso. Khaello ha ea lokela ho ba kaholimo ho 20% ea tloaelo. Haeba u ja hanyane, litlamorao e tla ba tse fapaneng.
Ho bonahala eka, koetliso e amana joang le eona? O ka ja hanyane feela, oa boloka khaello mme oa theola boima ba 'mele. Empa ha re fetiseng metheo eohle ka mekhahlelo.
Kahoo, ntho ea pele ea ho theola boima ba 'mele ke ho theha khaello ea likhalori. Empa ho bohlokoa ho hopola hore 'mele ea rona e fumana matla a sieo mehloling e' meli: ho tsoa mehloling ea rona ea mafura le mesifa ea rona. Haeba re sa sebelise mesifa ka mafolofolo, ke hore, koetliso, ke boima ba mesifa bo tla sebelisoa haholo ho koahela litlhoko tsa matla.
Hape, joalo ka ha ho boletsoe, koetliso ea nako e potlakisa metabolism, e lebisang ho ts'ebeliso e eketsehileng ea likhalori ke 'mele. Sekhahla sa hau se ka hola, ka mohlala, ho tloha ho 1600 ho isa ho 1800-1900 kcal ka letsatsi, se tla u lumella ho ja ho feta eseng ho ipolaisa tlala. Ho ikoetlisa ka bohona ho hloka litšenyehelo tse itseng tsa matla.
Ke ka hona - phello e ntle ts'ebelisong ea metabolism le likhalori, hammoho le ho boloka mesifa ha o ntse o theola boima ba 'mele - re hloka koetliso ho kenyelletsa le phepo e nepahetseng.
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Koetliso ea Androgen
Ho chesa mafura ho laoloa ke lihormone tsa khatello ea maikutlo tse kang adrenaline le norepinephrine. Empa tšusumetso ea lihormone tse ling le eona e bohlokoa. Ka mohlala, cortisol e ka senya mesifa 'me, ka lehlakoreng le leng, e khothalletsa ho boloka mafura.
Le li-hormone tsa kholo le testosterone nakong ea boima ba 'mele li sebetsa ka tsela ea hore mesifa e se ke ea phethoa. Sena se bolela hore re tlameha ho etsa bonnete ba hore li hlahella holima semelo sa rona sa lihormone. Tsamaiso e ikhethang ea lithethefatsi ha se mohopolo o motle ho motho ea ratang ho bapala; ho molemo ho e tlohella baatlelete ba litsebi. Ke ka hona bo-ramatsete ba hlokang koetliso. Ke ka lebaka la koetliso moo 'mele oa motho o hlahisang li-androgens le lihormone tsa kholo tseo re li hlokang haholo. Phuputso e bonts'a hore koetliso ea nako e bonts'a keketseho e tšoaeang ea maemo a testosterone.
Bohlokoa ba boithapollo ba 'mele
Ho na le melaoana e mengata ea koetliso ea "ho chesa mafura". Koetliso ea nakoana e nepahetse molemong ona. Bohlokoa ba eona ke bofe? Ho khethoa bonyane boikoetliso bo habeli: e 'ngoe ea tsona e etsoa ka mokhoa o phatlohang, ka lebelo le phahameng le matla ka nako e khuts'oane (metsotso e 10-120). Ba qalang ba lokela ho qala ka bonyane ba metsotsoana e 10-15 ea matla a phahameng.
Ea bobeli e etsoa ntle le ho phomola kamora boikoetliso ba pele, empa ka setaele sa aerobic - ka lebelo le tlase ka matla a mahareng kapa a tlase. Boikoetliso ba bobeli bo sebelisoa e le nako ea phomolo 'me bo lokela ho nka nako e telele ho feta nako ea pele. Bakeng sa ba qalang - makhetlo a 3-5. Baatlelete ba nang le boiphihlelo ba ka nka nako e lekanang ea matla a holimo le a tlase.
Ha e le hantle, koetliso e na le linako tse ling tsa "ho phatloha" le linako tsa "phomolo". Ho ka ba le lipotoloho tse 5-15 joalo ka botlalo ntle le phomolo lipakeng tsa tsona. Nako eohle ea ho ikoetlisa ke metsotso e 10-30.
Mehlala ea karolo e matla haholo ke: ho matha ka lebelo le phahameng haholo kapa le haufi, ho tlola thapo ka lebelo le phahameng, ho palama ka sekhahla baesekeleng e emeng, haeba ho ikoetlisa ka matla, ho ikoetlisa ka matla a maholo. Karolo e nang le matla a tlase: ho matha, ho tsamaea, ho palama butle ka baesekele e emeng, 'me maemong a matla - phomola feela, nakong eo o ka tsamaeang ho potoloha holo, o khutlisa lebelo la pelo ea hau.
Ka tsela, mabapi le pulse. Koetliso ea nakoana e etsoa hantle ka ho hlahloba lebelo la pelo. Pelo ea matla a phahameng e lokela ho ba lipakeng tsa 80-95% ea boholo. Empa ka nako e ts'oanang, o ke ke oa etsa karolo ena kaofela ka lebelo la pelo la 95% - ho molemo ho fokotsa mojaro. 95% ke moeli o kaholimo, o ka fihlelloang ka linako tse ling feela. Bakeng sa ba qalang, 80-85% e lekane. Karolo ea matla a tlase e matha ka bongata ba 40-60% ea boholo.
Mefuta ea ho koetlisa mafura
Hangata, koetliso ea nako e chesang ea mafura e utloisisoa e le karolelano ea pelo. Ho matha, ho tlola thapo, ho tlolela sebakeng, ho sesa, baesekele e emeng, baesekele, ellipsoid, mochini oa ho soka sekepe, jj kaofela li ntle bakeng sa ho theola boima ba 'mele ka katleho. Se ke la lebala feela hore koetliso ea linako e kenyelletsa mefuta e 2 ea mojaro - o boima ebile o bobebe. Hape ke habohlokoa ho eketsa koetliso ea matla a khale e le hore mesifa e se ke ea "senyeha" ka khaello ea lik'halori. Sena ke sa bohlokoa ka ho khetheha ho ba seng ba ntse ba e-na le mesifa e hlomphehang. Bakeng sa ba qalang, ho lumelloa feela ho sebelisa karohano ea pelo ho theola boima ba 'mele, ebe o nona ka thuso ea boitlhakiso ba khale.
Koetliso ea matla e sebelisoa khafetsa, hangata ke banana le ba qalang - e ba loketse haholo. Kapa ka nako ea mejaro ho baatlelete ba nang le boiphihlelo.
Ka mor'a moo, ha re shebeng mefuta ea mantlha ea koetliso ea nako ea ho theola boima ba 'mele.
Nako ea ho ikoetlisa
Khetho e bonolo ka ho fetesisa eo u ka e etsang lebaleng la lipapali ke se bitsoang nako ea ho chesa mafura. Ua futhumala, 'me u otlolle hanyenyane lisebelisoa tsa ligamentous-tendon. Kamora moo, o matha sebaka se itseng, o fapanyetsana matsapa a motsotsoana ho isa ho 10 ho isa ho a mararo ka linako tse lekantsoeng tsa ho matha. Ka khetho ena, ho bohlokoa ho hopola hore nako e khutsitseng ea ho matha ha ea lokela ho ba telele haholo - e sa feteng metsotso e 2-3. Sena sohle se latela boemo ba hau ba koetliso.
Haeba u se na letho ho boloka nako, ho na le tsela e bonolo ea ho tsoa - etsa likhaohano ho latela sebaka. Mohlala, o na le lebala la lipapali la khale la limithara tse 400. U hloka ho tsamaisa karolo e otlolohileng (e ka bang limithara tse 100), ebe u tsamaea ka bobeli le karolo ea bobeli e otlolohileng, u khutlise moea. Ha nako e ntse e feta, o ka eketsa linako tsa hau tsa ho matha ka potlako.
Haeba ho se na lebala la lipapali haufi le ntlo kapa u sa rate ho matha libakeng tse bulehileng, le hona ha se bothata. Boikoetliso bo tšoanang bo ka etsoa setsing sa boikoetliso treadmill. Ho lekane feela ho fetola lebelo la eona le ho nyoloha ha eona ka linako tse ling.
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Boikoetliso ba nakoana
Boikoetliso bo ka eletsoa ho fapanya "ho phatloha" le / kapa ho sututsa ka squats se lekantsoeng.
E kanna ea shebahala tjena: ka metsotsoana e 10-20, palo e phahameng ea ho hula ka k'hothone e entsoe, e tlolela bareng, moatlelete o fetohela ho li-squats ntle le boima, a li etsa ka mokhoa o lekantsoeng, butle metsotsoana e 30-60. Kamora squat sa ho qetela, ho hatisoa leshano mme palo e phahameng ea li-push-up e etsoa ka metsotsoana e 10-20. E latelang li-squats hape, tse lateloang ke li hula. Me ho joalo le ka lipotoloho tse 5-10. Boikoetliso bo tsitsitseng joalo ka lepolanka le bona bo loketse nako ea "phomolo".
Khetho e ntlehali bakeng sa litebele e ka ba ho chencha thapo e matla ka ho fetesisa ka linako tsa ho tlola ho lekantsoeng bonyane metsotso e 10.
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Protocol ea Tabata
Lenaneo la nako ea koetliso ea ho theola boima ba 'mele le lona le ka ipapisa le se bitsoang "protocol ea Tabata". E rehiloe lebitso la mongoli - rasaense oa Japane Izumi Tabata.
Sistimi e ne e sebelisoa qalong ho koetlisa batho ba skaters. Ona ke mofuta oa boikoetliso bo matla haholo. Moelelo oa ona ke ho ikoetlisa ka lebelo le phahameng metsotsoana e 20 (eo o hlokang ho pheta makhetlo a ka bang 30) ka nako ea phomolo ea metsotsoana e 10. Kamora ho phomola, mosebetsi o matla o etsahala hape, ebe o phomola - joalo-joalo joalo joalo metsotso e 4. Sena se lateloa ke phomolo e khuts'oane le karolo e ncha ea metsotso e 4.
U ka etsa motsamao o ts'oanang, o ka fapanya mefuta e 2 kapa ho feta, o ka etsa e ncha nako le nako. Boikoetliso ba 'mele bo loketse ba qalang - li-burpees, li-push-up, squats, squats tse nang le ho qhomela ka ntle, ho hula, mekoallo e tšoanang. Baatlelete ba nang le boiphihlelo ba ka khetha ho ikoetlisa ka litekanyo tse ling. Maemo a khetho a bonolo: ts'ebeliso ea sehlopha se seholo sa mesifa le bokhoni ba ho ikoetlisa ka lebelo le phahameng.
Ho ikoetlisa ka thepa ea pelo
Haeba u tloaetse ho ikoetlisa feela, sebelisa mechini e fumanehang moo, joalo ka baesekele le ellipsoid, bakeng sa koetliso ea "cardio" ea nako.
Koetliso ea nako le mochini oa elliptical oa ho theola boima ba 'mele e sebetsa haholo. Mohlala oa boikoetliso bo joalo: metsotso e 5 ea ho futhumala, ho fihlela 50-60% ea mojaro ho tloha sekhahla se phahameng sa pelo. Ebe metsotso e 2 ea mosebetsi 50-60% ea boholo le metsotso e 1 ea mosebetsi 80-85%. Sebetsa metsotso e 20-30, 'me qetellong u phomole motsotso o 5 butle butle haholo.
Malebela a ho hlophisa koetliso
Ho fumana litlamorao tse phahameng ho tsoa koetlisong ea nako (ka ho chesa mafura), o tlameha ho latela melaoana e latelang ea ho hlophisa ts'ebetso ea koetliso:
- Ho bohlokoa ho nka li-amino acid tsa BCAA hanghang le pele ho koetliso.
- Pele o fetela karolong ea mantlha - ka kotloloho ho likhefutso - o hloka ho futhumala ka botlalo, ho etsa mofuthu o kopaneng oa 'mele oohle le lihlopha tse 1-2 tsa lithupelo tseo o rerileng ho haha koetliso ea hau ho tsona. Ka tlhaho, ka lebelo le lekantsoeng le ka boima bo bobebe.
- Phola metsotso e 5-10 kamora koetliso. U ka e tlatselletsa ka ho otlolla.
- Haeba u sebelisa nako e kenang, nka sebaka sa `` cardio '' ea maemo a tlase ka eona. Ka nako e ts'oanang, ikoetlisa hape ka mokhoa oa matla (ka tlhaho, matsatsing ao u sa tsamaeeng). Phello ea mokhoa ona oa ho chesa mafura e tla ba ea bohlokoa haholo.
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Mananeo a ho ikoetlisa malapeng
Re se re ngotse kaholimo hore na re ka hlophisa joang koetliso ea nako e loketseng. Joale ha re tsebe hore na o ka ikoetlisa joang ntle le ho tsoa hae le ntle le ho sebelisa lisebelisoa tse ling.
Ho ikoetlisa ka nako ea lapeng:
| Ho ikoetlisa lebitso | Mosebetsi, nako / palo ea ho pheta-pheta |
| Ho matha habonolo sebakeng | Ho futhumala - metsotso e 5 |
| Qhomela | Etsa metsotso e 20 ka bongata bo boholo |
| Ho tsamaea ka boiketlo | Metsotsoana e 40, re khutlisa pulse |
| Ho matha habonolo sebakeng | Phola - metsotso e 5 |
Hoa hlokahala ho etsa mekoloko e 15-20 ea ho kotama le ho tsamaea. U ka etsa boikoetliso bo bong. Mohlala, ka makhetlo a 3 ka beke, u robala ka letsatsi la pele, u sutumetsa matsoho ka letsatsi la bobeli, 'me ka letsatsi la boraro u peta.
Lenaneo la Gym Interval
Ha re le sebakeng sa boikoetliso, e ka ba booatla ho se sebelise sebetsa se ka sehloohong ntoeng ea mesifa ea boleng bo phahameng - li-barbell le li-dumbbells. Ke litekanyo tsa mahala tse ka etsang mojaro o phahameng ho feta mesifa.
Nako ea ho ikoetlisa e ka shebahala tjena:
| Ho ikoetlisa lebitso | Mosebetsi, nako / palo ea ho pheta-pheta |
| Ho ikoetlisa ka baesekele | Ho futhumala - metsotso e 5 |
| Barbell Trasters | Metsotsoana e 20 ho isa ho e matla ka hohle kamoo ho ka khonehang, lisete tse 3, metsotsoana e 40-60 e phomola lipakeng tsa sete, nakong eo re tsamaeang butle ho potoloha holo |
| Mochine oa khatiso oa benche ea Dumbbell | Metsotsoana e 20-40, lihlopha tse 3, phomolo metsotsoana e 40-60 lipakeng tsa li-sets |
| Mohala oa barbell o kentsoeng | Metsotsoana e 20-40, lihlopha tse 3, phomolo metsotsoana e 40-60 lipakeng tsa li-sets |
| Sehlopha sa Barbell Front | Metsotsoana e 20-40, lihlopha tse 3, phomolo metsotsoana e 40-60 lipakeng tsa li-sets |
| Treadmill, ho tsamaea | Phola - metsotso e 5 |
Ela hloko: lenaneo lena ha lea etsetsoa motho ea qalang; boiphihlelo ba koetliso ea matla le boiphihlelo ba mokhoa o nepahetseng oa hlokahala.
Nako ea ho phefumoloha e bohlokoa haholo: lenaneong lohle ha ua lokela ho phefumoloha le khatello. U phefumoloha ka nako ea boikhathollo, exhale ka boiteko.
Lenaneo la ho ikoetlisa ka matla le ho ikoetlisa
Motsoako o nepahetseng oa ho ikoetlisa ka nako ea boikoetliso o ka shebahala tjena:
| Ho ikoetlisa lebitso | Mosebetsi le palo ea ho pheta-pheta |
| Letsatsi la pele. Matla | |
| Mochini o hatisang ka maoto | Ho futhumala - metsotso e 5 |
| Swing kettlebell ka matsoho ka bobeli | Metsotsoana e 20 ho isa ho e 40 ka matla kamoo ho ka khonehang, li-sets, 5, phomola metsotsoana e 40-60 lipakeng tsa lisete |
| Sehlopha sa Barbell Front | Metsotsoana e 20 ho isa ho e 40, lihlopha tse 5, phomolo metsotsoana e 40-60 lipakeng tsa li-sets |
| Ellipsoid | Phola - metsotso e 5 |
| Letsatsi la bobeli. Cardio | |
| Mochini o hatisang ka maoto | Ho futhumala - metsotso e 5 |
| Treadmill, e matha ka lebelo | Metsotsoana e 15 |
| Treadmill, ho tsamaea | Metsotsoana e 45, kakaretso ea lipotoloho tse 15 ka motsotso |
| Mochini o hatisang ka maoto | Phola - metsotso e 5 |
| Letsatsi la boraro. Matla | |
| Ellipsoid | Ho futhumala - metsotso e 5 |
| Ho ina hodima mekoallo e sa lekanang | Metsotsoana e 20 ho isa ho e 40, lihlopha tse 5, phomolo metsotsoana e 40-60 lipakeng tsa li-sets |
| Ho nka molamu sefubeng ka 'mala o moputsoa | Metsotsoana e 20 ho isa ho e 40, lihlopha tse 5, phomolo metsotsoana e 40-60 lipakeng tsa li-sets |
| Ellipsoid | Phola - metsotso e 5 |
| Letsatsi la bone. Cardio | |
| Ho ikoetlisa ka baesekele | Ho futhumala - metsotso e 5 |
| Ho ikoetlisa ka baesekele, lebelo le phahameng | Metsotsoana e 15 |
| Ho ikoetlisa ka baesekele, lebelo le bonolo | Metsotsoana e 45, kakaretso ea lipotoloho tse 15 ka motsotso |
| Ho ikoetlisa ka baesekele | Phola - metsotso e 5 |
Ho sa tsotelehe mofuta oa koetliso eo u e khethang, haeba u latela melaoana le lijo, ka sebele e tla u tlisetsa litholoana tse ntle tsa ho chesa mafura a ka tlasa letlalo.
