Mefuta e 5 ea Likotlo tsa ho Sesa le Melemo ea Tsona ea Bophelo

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Ho sesa ke o mong oa mesebetsi e khotsofatsang ka ho fetisisa ea ho ikoetlisa. Mokhoa o mong oa ho ikoetlisa, ho qeta nako e itseng ka letamong ho ka u tsoela molemo haholo. Ho sa tsotelehe lilemo kapa boiphihlelo, ho sesa ho fana ka melemo e mengata ea bophelo bo botle. Liphuputso li senotse hore ho sesa ke e 'ngoe ea lipheko tse sebetsang bakeng sa khatello ea maikutlo le khatello ea mesifa. E kenyelletsa motsamao oa 'mele oohle oa hau mme e na le mefuta e mengata ea boikoetliso ^[1] .

Ho sesa hora e le 'ngoe ho ka chesa likhalori tse ka bang 500, ka lebaka la hore letsoalo la metsi le feta makhetlo a 800 ho feta moea. Sena se hloka hore mesifa ea hau e sebetse haholoanyane, e chese li-calories. Ho sesa khafetsa ho ka thusa ho boloka bophelo ba hau ba kelello le ba mmele ka kakaretso ^[pedi] .

Melemo ea ho sesa

Ho chesa lik'hilojule tse ngata joaloka ho matha, ho sesa ho u thusa ho theola boima ba 'mele ntle le ho ba le litlamorao manonyellong le masapong a hau. Ho sesa ho molemo haholo bakeng sa bophelo bo botle ba hau kaha ke boikoetliso bo sebetsang bakeng sa 'mele oa hau kaofela, bo thusa ho theola boima ba' mele, bo ntlafatsa masapo le mesifa, bo tšehetsa bophelo ba hau ba kelello ebile bo u thusa ho robala hantle ^[3] .

Ntle le tsena, boikoetliso bo na le thuso molemong oa bophelo bo botle ba pelo le methapo, bo loketseng bakuli ba ramatiki, bo ka ba molemo ho batho ba nang le asthma mme bo eletsoa ke basali ba baimana. Ho sesa ho ka thusa bana ba nang le lefu la ho holofala ha masapo kaha ho ntlafatsa tšebetso ea makoloi. Ho ntlafatsa ho fetoha ha maemo le ho hokahana ha mmele, ho sesa ho ka theola maemo a triglyceride, haholoholo ho batho ba tsofetseng. Boithuto bo tiisitse hore ho sesa ho ka eketsa neurogeneis hape ^[4] .

Kaha joale u fuoa leseli la melemo e akaretsang ea ho sesa e ka bang le bophelo bo botle ba kelello le 'meleng, a re ke re boneng melemo e fanoang ke mefuta e khethehileng ea ho sesa.

Hape bala: Melemo e 10 e Khanyang ea ho Sesa eo U Lokelang ho e Tseba

Mefuta ea Ho Sesa Stroke Le Melemo ea Tsona

Ho sesa ho tloha molemong oa ho matlafatsa mesifa ea hao le bophelo ba methapo ea pelo, ho ka ntlafatsa bophelo ba hau mekhoeng e fapaneng. Mona, re tla shebana le mefuta e mehlano e fapaneng ea lipolao tsa ho sesa le melemo e itseng ea bophelo bo botle eo e nang le eona. Mekhabiso ea ho sesa e tla hlahlojoa sengoloeng sa hajoale ke seterateng sa freestyle, stroke, serurubele, mokokotlo, sefuba le lehlakore ^[5] .

1. Leqeba la Freestyle

Joang ho: Mofuta o tloaelehileng ka ho fetesisa oa liropo tsa ho sesa, seterateng sa freestyle se hloka hore o boloke mmele oa hau o otlolohile. Moea oa hau o lokela ho beoa ka nako ho latela lipolao tsa hau, o sekamise hlooho ea hau ka nqane hore o heme ka linako tse sa fetoheng. Joale, o hloka ho raha ka thata ka maoto mme ho seng joalo, le matsoho a hau - o tlisa letsoho le leng ka metsing ha le leng le phahama ka lehlakoreng le leng. ^[6] .

Melemo: E boetse e bitsoa mokhoa oa pele oa ho sesa, o nkoang e le mokhoa o potlakileng le o sebetsang ka ho fetesisa oa ho sesa. E fa 'mele oohle oa hau boikoetliso ka lebaka la ho sisinyeha ha matsoho le maoto hoo e ho hlokang. Setaele se sebelisa matsoho le maoto ka bobeli mme khanyetso ea metsi e sebetsa hantle mesifa ea hau. E sebelisa mokokotlo oa hau, matsoho, molala, mahetla, sefuba, mokokotlo o kaholimo le maoto. Kahoo, ho ka netefatsoa hore ts'oaetso ea ho khasa e thusa ho theola mesifa ea hau ea morao mme e matlafatsa manonyeletso a hau - ka ho o fa boikoetliso ba 'mele o felletseng le molumo ^[7] .

Haeba o le boima ba lipakeng tsa 55-60 kg, o kanna oa chesa likhalori tse 330. Mme, haeba o le boima ba lipakeng tsa 65-70 kg, o ka chesa likhalori tse 409 ha o otloa ke stroke halofo ea hora.

2. Leqeba la serurubele

Joang ho: E 'ngoe ea liropo tse thata, leqeba la serurubele le etsoa ka ho sesa sefubeng ka matsoho ka bobeli a tsamaeang ka mokhoa o lumellanang. Ka mantsoe a mang, o hloka ho phahamisetsa matsoho ka bobeli ka holim'a hlooho ea hau ka nako e le ngoe ebe o sutumetsa ka metsing ebe o fetisetsa 'mele oa hau pele o sebelisa matsoho. Maoto a hau a tla tsamaea ka ho sisinyeha ha dolphin, e leng maoto a hau a tla otloloha mme a ts'oaroe ha o raha le bona ^[8] .

Melemo: Leqeba la serurubele le hloka hore o sebelise mantlha ea hau. Ka ho sebelisa matla a mpeng, o tla hloka ho tsitsisa 'mele oa hau hore o tsebe ho tsitsinyeha. Joalokaha 'mele oa hau o kaholimo o amehile, setorouku se thusa ho theola matsoho, sefuba, mpa le mesifa ea morao. Kaha sena se hloka hore motsamao oa maoto le matsoho a tsamaee hantle, setorouku se ka ntlafatsa maemo a hau le ho fetoha ha maemo. Ka mantsoe a mang, lefu la serurubele le thusa ho matlafatsa mmele oa hau le mmele o kaholimo ^[9] .

Ho etsa stroke sa serurubele halofo ea hora ho ka thusa ho chesa likhalori tse 330 haeba o le boima ba lipakeng tsa 55-60 kg. Lik'hilojule tse 409 bakeng sa motho ea 65-70 kg le lik'halori tse 488 bakeng sa motho ea 80-85 kg ^[9] .

3. Ho otloa ke mokokotlo

Joang ho: Joalo ka stroke se hahabang, mokokotlo o hloka hore o sebelise matsoho le maoto. Phapang e le 'ngoe feela ke hore o robala ka mokokotlo ebe oa phaphamala sebakeng sa sefahleho ka metsing. Ha o ntse o qala stroke, ke matšoafo a hau feela a lokelang ho ba kaholimo mme ntho e ngoe le e ngoe e lokela ho ba tlasa metsi. Boloka 'mele oa hao o tsepame ka hohle kamoo ho ka khonehang ha u ntse u sesa le ho raha ka maoto u ntse u phahamisa letsoho le le leng ka nako. Khutlisetsa matsoho a hau ka metsing ka arc e emeng ka ha e tla lumella metsi hore a huleloe 'meleng oa hau ho u lumella ho fetela pele ^[10] .

Melemo: Leqeba lena le thusa ho lelefatsa mokokotlo oa mokokotlo, o tla etsa hore o shebahale o le molelele mme o lule o eme hantle. E boetse e thusa ho toning mesifa mahetleng a hao, maoto, matsoho, maraong le ka mpeng. Ha mokokotlo o hloka ho sisinyeha ha letheka, mofuta ona oa stroke o loketse batho ba lutseng lihora tse telele mosebetsing kapa hae. Backstroke e thusa ho chesa likhalori tse ngata ^[7] .

Ho etsa stroke ka halofo ea hora ho chesa likhalori tse 240 haeba o le boima ba lik'hilograma tse 55-60 le lik'hilojule tse 355 ho motho ea boima ba lik'hilograma tse 80-85.

4. Sefuba

Joang ho: Ho etsa sefuba, o hloka ho tsamaisa maoto ka tsela e ts'oanang le ea ha senqanqane se raha moo mangole a tla kobeha ebe o raha ka tlase ka metsing. Ho qala ka letsoele, matsoho a hau a tla sisinyeha ka leqeba le le leng ebe o sutumetsa metsi. Ho sututsa hona ho etsa hore hlooho ea hau e tsoe ka metsing, ho o fa nako ea ho hema. Sefuba ha se u bakele khatello ea mokokotlo le mokokotlo ^{[leshome le motso o mong]} .

Melemo: Joalokaha setaele sa stroke se hloka hore o sebelise maoto a hau ho feta matsoho, se a thusa ho ntlafatsa mesifa ea leoto. Breaststroke e thusa ho ntlafatsa ts'ebetso ea mesifa ea leoto le ho tenya mesifa ea hau ea morao. Hape ha e bake bohloko lehetleng la hao, ho fapana le mefuta e meng ea lipelo. Leqeba le molemo bakeng sa mesifa ea sefuba mme o phahamisa mokokotlo oa hau o kaholimo le li-triceps ^[12] , ^[13] .

Ho etsa leqeba la sefuba halofo ea hora ho ka chesa likhalori tse 300 ho isa ho 444 ho latela boima ba 'mele oa hau.

5. Sidestroke

Joang ho: O kopuoa ho sesa ka lehlakoreng le leng o rapame (ka mahlakore a hau). Matsoho a tla sebelisoa joalo ka masokoana, 'me le letona le lule le phomotse ha letsoho le letšehali le ntse le tsamaea. Maoto a hau a tla tsamaea ka mahlakore a fapaneng ka maoto a kobehileng, 'me o otlolohe ha a kopana. E le hore u tsamaee kapele ka maoto, bula maoto ka bophara ho fana ka maikutlo a eketsehileng ^[14] .

Melemo: Boemo bo ka thoko bo thusa 'mele oa hau kaha bo lumella mamello e eketsehileng. Ha e khathale mesifa ea hau joalo ka ha e etsoa ka boiteko bo fokolang. Ha e lumelle khatello e fetelletseng mahetleng a hao, mangole le mokokotlo o ka tlase. E thusa ho ntlafatsa phefumoloho ea hau le matla a mesifa le mamello ^{[leshome le metso e mehlano]} .

Ho otloa ke lehlakore ka halofo ea hora ho tla chesa likhalori tse 236 haeba boima ba hau bo le 55-60 kg, 280 calories haeba o le boima ba 70-75 kg, 327 calories haeba o le 80-85 kg, le 372 calories ha o le 90kg .

Ka Tsebiso ea ho Qetela ...

Kopanya lipakeng tsa mefuta e fapaneng ea seterouku, e le ho ikoetlisa ka botlalo le ho qoba ho tenoa ke mokhoa o monate oa boikoetliso. Ho sesa hammoho le bophelo bo botle ba bophelo bo kenyelletsang phepo e nepahetseng le phepo e nepahetseng ke karabo ea mantlha bakeng sa bophelo bo botle. Kaha joale u se u tseba ka melemo e metle e fanoang ke lichapo tse fapaneng tsa ho sesa, tsoela pele u iphumanele letangoana la ho sesa. Ho tla ba molemo ho uena habeli, ha ho nahanoa ka mocheso o chesang ka ntle!

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