Ha o hloka sesh e ntle ea mofufutso empa o sa khone ho ea setsing sa boikoetliso, boikoetliso ba lapeng bo ka utloahala e le khetho ea bobeli. Ehlile, o ka phahamisa li-dumbbells mme oa phunya lepolanka le nang le mahlakore a mane , empa ho thoe'ng ka cardio? Ho thoe'ng ka boikoetliso boo ba ho ikutloa hamonate, ho lla ha 'mino, ho pompa li-endorphin tse etsang hore pelo ea hao e pompehe? Litaba tse monate: Tse ling tsa boikoetliso bo thata ka ho fetisisa ba pelo bo ka etsoa ka 6 x 2 matheba a yoga ka kamoreng ea hau ea ho phomola.
Melemo ea Boikoetliso ba Cardio ke Efe?
Cardio, kapa boikoetliso ba aerobic, bo bohlokoa bakeng sa bophelo bo botle. Ho etsa boikoetliso ba aerobic ho tla thusa ho boloka pelo ea hau, matšoafo le tsamaiso ea potoloho ea mali e lekana le ho sebetsa. Cardio e molemo bakeng sa pelo, ho bolela LA Danny oa tlola . 'Me pelo e matla ke senotlolo sa bophelo bo bolelele. Boikoetliso ba mofuta ona bo khothalletsa phallo ea mali e phetseng hantle, bo fana ka matlafatso ea li-endorphin le ho eketsa matla a matšoafo. Hape ke mokhoa o motle oa ho fokotsa kotsi ea lefu la pelo, lefu la tsoekere le k'holeseterole e phahameng.
Ha li kopane ka bohlale le mesebetsi ea anaerobic, joalo ka ho phahamisa boima, cardio e ka ba molemo le ho feta. Ho thusa ho hlalosa sena, Saltos o rata ho sheba cardio e le lijo tse theolelang ka mor'a thupelo ea mantlha. Mabenkele a hau a glycogen - matla ao 'mele oa hau o a bolokang liseleng - a sebelisoa hamolemo bakeng sa ho phahamisa boima joalo ka koetliso ea matla. Sena se bakoa ke hore boikoetliso ba anaerobic bo kenyelletsa ho phatloha ka potlako ho etsoang ka matla a maholo ka nako e khuts'oane. Ho qeta mofuta oo oa boikoetliso, ’mele oa hao o chesa ka matla a nkiloeng ho tsoekere (e leng tsoekere e bonolo e hlahisoang ke lik’habohaedreite). Ho etsa cardio ka mor'a ho ikoetlisa ka matla ho lumella 'mele oa hao hore o kene ka har'a mabenkele a mafura, e leng nako eo u ka qalang ho bona phetoho ea boima ba hau. Ntlha ea bohlokoa, koetliso ea matla le cardio li ntle ka botsona, empa ha li etsoa hammoho ka tsela e nepahetseng, lia hlolla.
Ho lokisa boemo ba hau ba 'mele lapeng, khetha boikoetliso boo u bo ratang bo mehlano lethathamong le ka tlase' me u phethe mekoloko e meraro u sebelisa palo e khothaletsoang ea reps bakeng sa motsamao o mong le o mong. Ho qala, leka ho palama libaesekele lithupelong tse linaleli tse hlano mokoetlisi oa rona ea lulang sebakeng seo Danny a li ratang haholo (lipompo tsa menoana, ho matha ka lisekoere, lijeke tsa mapolanka, thapo ea ho tlola le litebele tsa moriti). Bakeng sa khafetsa, latela tataiso ea hae eo ho leng bonolo ho e hopola: Etsa mefuta e 'meli e telele ea cardio (metsotso e 30 max) habeli ka beke. Etsa likhahla tse khutšoane tsa cardio (metsotso e 15 ho isa ho e 20 max) makhetlo a mararo ka beke. Ho phatloha ho khuts'oane ho lokela ho kenyelletsoa qetellong ea matsatsi a koetliso ea matla. Sena ke seo ke se khothaletsang ho bareki bohle ba ka. E loketse ho e sebetsa joalo ka Camila Coehlo ? Ha re etseng sena.
RELATED: 12 Boikoetliso ba Boima ba Mahala boo u ka bo etsang ka phaposing ea hau ea ho phomola
Digital Art ka Mckenzie Cordell1. Mangole a Phahameng
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba noka. Phahamisa lengole la hao le letšehali ho ea sefubeng. Ka potlako theola 'me u fetole, u tlise lengole la hao le letona sefubeng sa hau.
Mohato oa 2: Potlakisa lintho ha u ntse u boloka sebopeho le ho fapanyetsana maoto. U lokela ho tsamaea ka lebelo le potlakileng, joalokaha eka u ntse u matha ka lebelo le phahameng.
Mohato oa 3: Tsoela pele ka motsamao ona metsotsoana e 30 ho isa ho e 60. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell2. Thepa ea Butt
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba noka. Tlisa serethe sa hao se letona ho fihla buting. Ka potlako theola 'me u fetole, u tlise serethe sa hao se letšehali ho ea fihla buting.
Mohato oa 2: Potlakisa lintho ha u ntse u boloka sebopeho le ho fapanyetsana maoto. Lula holim'a libolo tsa maoto a hau joalokaha eka u ntse u matha sebakeng.
Mohato oa 3: Tsoela pele ka motsamao ona metsotsoana e 30 ho isa ho e 60. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell3. Lipompo tsa menoana
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba noka, a shebane le litepisi, setuloana kapa bolo ea khale ea bolo.
Mohato oa 2: Tloha sebakeng 'me u nyolle leoto le letona ho tlanya ntho e ka pele ho uena. Ka nako e le 'ngoe theola' me u nyolle leoto le letšehali ho tlanya ntlha e ka pele ho uena. Eketsa lebelo la hau ho fihlela u otla ka libolo tsa maoto a hau.
Mohato oa 3: Tsoela pele ka motsamao ona ka metsotsoana e 30 ho isa ho e 45. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell4. Li-Jumping Jacks
Mohato oa 1: Ema ka maoto a hao hammoho, matsoho a phutholohile ka mahlakoreng a hau.
Mohato oa 2: Koba ka mangole hanyenyane 'me u qhomele holimo, u phutholla maoto a hao ho fihlela a batla a arohane ka mahetla. Beha matsoho a hao a otlolohile, ka nako e le 'ngoe u a otlolle ebe u a otlolla hloohong.
Mohato oa 3: Khutlela morao sebakeng sa ho qala, khutlisetsa maoto a hau ka hare 'me matsoho a hao a khutlele ka mahlakoreng a hau. Kakaretso ea li-reps tse 20 kaofela. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell5. Li-Jack Jacks
Mohato oa 1: Qala ka maoto a mane ka ho sutumetsa matsoho a hau ka tlase ho mahetla a hau. Boloka mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o kopane.
Mohato oa 2: Tlolela maoto a hao ka bophara 'me u khutlele hammoho joalokaha eka u ntse u etsa jacking jack. Sheba pele 'me pelvis ea hau e tsitsitse.
Mohato oa 3: Qetella makhetlo a 20. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell6. Squat Jumps
Mohato oa 1: Ema maoto a hao a arohane hanyane ho feta bophara ba noka. Koba ka mangole 'me u tsubelle fatše joalokaha eka u ntse u etsa squat e tloaelehileng ea boima ba' mele. Kopanya matsoho a hau ka pel'a sefuba sa hau.
Mohato oa 2: Kenya letsoho la hau le matla ka maoto a hau ha u ntse u qhomela holimo ka ho phatloha. Otlolla maoto a hau ha u ntse u qhomela holimo moeeng, u theole matsoho a hao fatše. Leka ho qhomela holimo kamoo u ka khonang.
Mohato oa 3: Ha u fihla fatše, theola 'mele oa hau fatše ho squat ho qeta rep e le' ngoe. Boloka motsamao ona o le bonolo ebile o potlakile, o theohe ha bobebe kamoo ho ka khonehang.
Mohato 4: Qetella li-reps tse 10 kaofela. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell7. Ho matha ka Sebopeho sa Sekwere
Mohato oa 1: Thala lisekoere tse inahaneloang fatše, tse ka bang maoto a mahlano ka lehlakoreng ka leng.
Mohato oa 2: U shebane le kamore e ka pele nako eohle, qala nqa e kaholimo ho le letšehali 'me u potolohe sekwere ka maoto a potlakileng bakeng sa motsotso o le mong.
Mohato oa 3: Pheta ka tsela e fapaneng motsotso o le mong. Ena ke sete e le 'ngoe. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell8. Li-Burpees
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba mahetla, matsoho a phutholohile.
Mohato oa 2: Squat fatše, beha matsoho fatše ka pel'a hao 'me u qhomele maoto a hao morao. Ho ikutloa u le matla? Etsa push-up e le 'ngoe ha u le boemong bona.
Mohato oa 3: Tlolela maoto a hau pele, ema u khutletse ka har'a squat, qhomela holimo 'me u fihlele matsoho a hau holimo. Ena ke rep e le 'ngoe.
Mohato 4: Tsoela pele motsamao ona ka metsotsoana e 30 ho isa ho e 60. Phomola 'me u phete.
* Li-Burpees ha li bonolo. Tlatsa tse ngata kamoo u ka khonang ka nako e reriloeng esale pele ha u ntse u boloka sebopeho se setle.
Digital Art ka Mckenzie Cordell9. Qhomela Thapo
Mohato oa 1: Tšoara thapo eo u e ratang haholo 'me u fumane sebaka sa mahala. Ha u na siling e phahameng? Head kantle.
Mohato oa 2: Ema 'me u tšoare thapo ea ho qhoma ka matsoho a mabeli. Beha thapo ea ho qhoma ka mor'a lirethe tsa hau 'me u tšoare molamu o mong le o mong haufi le letheka la hau.
Mohato oa 3: Sebelisa matsoho a hao ho khutlisetsa thapo holimo le holim'a hlooho ea hau. Qala ho qhoma, u behe maoto a hao a le haufi, mangole a kobehile hanyenyane 'me u phahamise mahlo a hao a shebile pele. Ha ho hlokahale hore u qhomele holimo haholo. Maoto a hau a lokela ho ba hoo e ka bang inch e le 'ngoe feela ho tloha fatše.
Mohato 4: Tsoela pele motsamao ona ka metsotsoana e 60. Phomola 'me u phete.
Digital Art ka Mckenzie Cordell10. Bahloela Lithabeng
Mohato oa 1: Qala ka maoto a mane ka ho sutumetsa matsoho a hau ka tlase ho mahetla a hau. Boloka mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o kopane.
Mohato oa 2: Tlisa lengole la hao le letona sefubeng sa hao ka hohle kamoo u ka khonang. Ka potlako fetola maoto, u hule lengole la hao le letšehali ha u ntse u khutlisetsa leoto la hao le letona morao. Beha marako a hao fatše 'me letheka la hao le lekana, matha mangole a hao ka hare le ka ntle ho fihlela le ka potlako kamoo u ka khonang.
Mohato oa 3: Qetella makhetlo a 20 (10 leotong le leng le le leng). Phomola 'me u phete.
Digital Art ka Mckenzie Cordell11. Shadow Boxing
Mohato oa 1: Ema ka pel'a seipone, motho eo u lulang le eena ea se nang lehlohonolo kapa sebaka leha e le sefe ka tlung ea hau.
Mohato oa 2: Haeba u le letsoho le letona, qala ka leoto la hao le letšehali hanyenyane ka pel'a letsoho la hao le letona. Haeba u le letsoho le letšehali, qala ka leoto la hao le letona hanyenyane ka pel'a le letšehali. Etsa litebele ka matsoho a hao 'me u tlise matsoho a hao sefubeng sa hao, u boloke matsoho a hao a lumellana le mohlahare oa hau.
Mohato oa 3: Qala moriti oa litebele, ho lahlela litebele tse fapaneng joalo ka li-jabs, lihakisi, lifapano le li-uppercuts. Lula u le bobebe maotong a hao, u tsamaee ka potlako pele le morao ka libolo tsa menoana ea hau.
Mohato 4: Tsoela pele ka motsamao ona ka metsotso e 3. Phomola 'me u phete.
*Nakong eohle ea boikoetliso bona, boloka matsoho le matsoho a hao a le holimo ho sireletsa sefahleho sa hau joalokaha eka u ka har'a lesale la litebele.
Digital Art ka Mckenzie Cordell12. Motjeko
Mohato oa 1: Kenya 'mino.
Mohato oa 2: Motjeko! Ka mantsoe a Meredith Grey, ha re e tantšeng. Motjeko oa Cardio o na le melemo e makatsang ea bophelo bo botle, 'meleng le kelellong. Ntle le ho chesa mafura le ho matlafatsa mesifa ea hau, ke e 'ngoe ea boikoetliso bo fokolang bo ka u fang boikoetliso ba 'mele o feletseng oa aerobic. E boetse e mpa e le matlafatso ea maikutlo 'me e ka ba mokhoa o monate oa ho qhaqha monotony oa boikoetliso ba letsatsi le letsatsi. Bakeng sa ena, ha ho na litaelo tsa mohato ka mohato. Kenya pina eo u e ratang haholo 'me u tantše joalokaha ho se motho ea u shebileng.
Ha u na bonnete ba hore na u qale hokae ha u itloaetsa boikoetliso ba hau? Mona ke tse ling tsa litlelase tseo re li ratang tsa cardio tseo u ka li shebellang hona joale:
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