Joang ho hlaolela phefumoloho?

Haeba u latela mokhoa o phelang oa bophelo bo botle le boikoetliso, joale u hloka phefumoloho e ntle. Mokhoa oa ho hlaolela mamello le ho hema - balang boitsebisong bona.

Ntlafatso ea ho phefumoloha, joalo ka batho e re, e khothalletsoa ke mesebetsi e nahannoang ka mokhoa o nahanang oa lipapali tseo tse emelang mosebetsi oa aerobic. Mefuta e joalo e ameha: ho tsamaea ka lipapali, ho matha, ho bapala ka lebelo le libaesekele, ho sesa, ho roka, ho hloa lithaba. Koetliso, e tloaelehileng bakeng sa lipapali tsena, ho hlahisa pelo ea mesifa le ho eketsa molumo oa matšoafo. Hape, ka lits'ebeletso tse tloaelehileng, boemo ba lijana bo ntlafatsa - ba fetoha haholoanyane.

Joang ho hlaolela lisebelisoa tse phefumolohang ho sebetsa?

Tlhōrō ea li-exerciso tseo re li khethileng li tla thusa ho potlakela ho hlaolela sebaka sa phefumoloho. Molao o moholo oa katleho ke ho tloaeleha ha lihlopha.

1. Etsa phefumoloho e matla khafetsa le lipululo. Qala ho ikoetlisa ho tloha metsotso e le 'ngoe, butle-butle eketsa mojaro.
2. Etsa phomolo e matla le khutso ea ho hema. Joale, ho e-na le hoo, ho lokela ho koahetsoa, ​​'me ho tsoa ha moea ho khutsitse.
3. Nka phefumoloho e tebileng, e liehe haholo. Ebe joale qala ho hlahisa moea ka likaroloana tse nyenyane ho ea qetellong. Tšoara phefumoloho ka hohle kamoo ho khonehang. U lokela ho ba le boikutlo ba hore mapafo a hau a sebetsa.
4. Nka phefumoloho e liehang le e tebileng, bala ho mashome a mararo 'me u tsoe butle-butle.
5. Nka phefumoloho e tebileng, butle-butle ho bala ho leshome, u kene hape, ho fihlela u utloa matšoafo a hao a tletse.
6. Etsa phefumoloho e khutšoanyane ka nko ea hao, ebe o fetisa molomo oa hau ka molomo.

Ha u etsa li-exercises, joale e nepahetse Ho phefumoloha ke senotlolo sa koetliso e atlehileng. Leka ho etsa lintho tse latelang tsa ho phefumoloha nakong ea ho sutumelletsa kapa ho lula holimo:

1. Phefumoloha feela ka ho theoha, le ho phalla ha u phahamisa.
2. Nka phefumoloho e tebileng, tšoara phefumoloho ea hau 'me ka nako ena etsa boholo ba li-squats kapa li-push-ups.
3. Hona joale phallela mme u fetele ho fihlela bofelong. Hape qala ho etsa push-ups kapa set-ups .
4. Ka lebaka la mekhoa ena e bonolo, u ka hlaolela phefumoloho ea hau ho feta, haeba koetliso ea hau e tla ba e matla le e tloaelehileng.