Ha ho na boikoetliso ba bokahohle kapa lijo tse bohlale tse tla u pholosa ho senyeha ha bophelo, bothata bo tummeng. Ho loantša boima bo feteletseng ho ka ba feela ka morero le ka mokhoa o hlakileng ka thuso (masoabi bakeng sa thibelo) ea phepo e loketseng le ntho leha e le efe ea mafura a ho chesa mafura. Re hatisa: 'mele oa hau o tla bolokeha ka hoo e batlang e le mofuta ofe oa motlakase. Mona ntho e ka sehloohong ke ho falla.
Empa ka tsela e tloaelehileng, tse ntle ka ho fetisisa mafura a chesang a ikoetlisa ke motsoako oa li-cardio-load le koetliso ea matla. Hlalosa ho ikhethang ha motsoako ona o bonolo haholo. Cardio e potlakisa ho otloa ha pelo le ho phefumoloha, hammoho le eona, metabolism e boetse e ts'oaroa, kahoo matla a rona a ho chesa mafura. Ke ka lebaka leo o sa khoneng ho etsa ntle le mofuta ofe kapa ofe oa "koetliso ea pelo":
- ho matha;
- ho sesa;
- baesekele;
- ho tlōla thapo;
- ho tantša.
Ntho ea bobeli ea ho ikoetlisa ka mahlahahlaha a monate ke koetliso ea matla. U se ke ua tšoha lentsoe lena, hobane ha se ka ho hula le ho hatella litekanyo tse boima. Koetliso ea matla ke li-squats, li-push-ups, ho phunyeletsa mochine oa khatiso, mekokotlo le ntho e 'ngoe le e' ngoe. Ho ikoetlisa feela ho u qobellang hore u sebetsane le mesifa e ka etsa hore u "se u ntse u le" ka lentsoe. Ka lebaka la matla a koetliso, 'mele o khaotsa ho ba o fofang,' me mesifa e hlahang sebakeng se seng sa mafura e ke ke ea u lumella hore u fokolise mesifa ea hao, hobane mesifa e ja lijo tsa lik'halori.
Boikoetliso
Mokhoa oa rona o rarahaneng oa ho ikoetlisa ke mosebetsi oa libaka tse hlano tsa mathata bakeng sa basali. Ke ka li-triceps (ke hore, moo mafura a leketlileng ha ho phahamisa matsoho), mafura a chesang a mongoana le mahlakoreng, lirope tsa ka hare le maotong.
Tsena ke li-exercising tse chesang tsa mafura tse fetolang ponahalo ea hau ntle le ho tsebahala ka khoeli feela. Empa hafeela o tla nehela letsatsi le leng le le leng mosebetsing ona o thata ka metsotso e 10.
- Re qala ka li -triceps - re hloka likobo tsa boima tse boima ba lik'hilograma tse 2-3, kapa libotlolo tsa metsi kapa lehlabathe. Re nka setopo sa metsu - re phahamisa leoto le letšehali mme re khumama, leoto le letona-re le beha hape ebe re le otlolla. Re khumama 'mele o lekana le fatše, sekoahelo se nepahetseng se phahamisoa ka morao,' me letsoho le letšehali le phomola ka letheka le ka pele. Ho tloha boemong bona, re qala ho senya setlolo - butle-butle le ho tsoa moeeng, re utloa mosebetsi oa li-triceps tsa rona. Karolong e ka holimo, ha e le hantle e le ea bobeli, re na le tsitsipano ea mesifa, ebe re phutholoha letsoho mme re e theola ho FE. Etsa li pheta-pheta tse 20 letsohong le leng le le leng.
- Diamond ts'ebetsong-re beha matsoho a rona hammoho, re theola matsoele matsohong a rona, fatše maoto a rona a robala maotong. Re oela matsohong ebe rea phahama. Re etsa makhetlo a 20.
- Boka - re nyolohela holimo, ho khumama matsoho ka lihlopha 'me re penya menoana ka marang-rang. Re beha leoto le le leng ka thōko. Re etsa hore re fokotse ka lehlakore - re phahamisa leoto le letona matsohong, 'me' mele oa theoleloa maotong, ebe re theola leoto ebe re o hulela sefubeng, matsoho a ntse a phallela ka leoto. Re na le litsela tse ling tse tsamaeang ka lehlakoreng le leng. Re etsa makhetlo a 20 ka leoto.
- Tobetsa - etsa bar ea boikoetliso. Re nka palo ea bar, ebe re itokisa - ha re loma re hula maoto matsohong 'me re qhomela morao. Re pheta makhetlo a 20.
- Kamore ea ka hare ea maotla - maoto a le bophara ho feta mahetleng, lisilo li aroloa ka thoko, re robala le ho beha matsoho mahetleng. Ho tloha sebakeng sena rea qhomela, re hula mekotla fatše, 'me re khutlela squat. Re etsa makhetlo a 20.
- Likoti - re oela fatše, re robala ka morao, matsoho hammoho le 'mele, maoto a khumama ka lengole. Matsoho a fihlella lirethe, re tlosa pelvis fatše, re lokisa boemo bona. Boemong bona, re ne re khumama mangole ka makhetlo a 20 mme re phahamisa maoto ka mahlakoreng, empa likoti ha lia lokela ho falla.