Ho sa tsotellehe hore batho ba ntse ba ntlafala le ho feta ha ba sebetsana le litaba tsa lipapali le tsa bophelo bo botle, barupeli ba ntse ba botsa lipotso ka mokhoa oa ho phunyeletsa libeke tse lekaneng kapa ho fokotsa boima ba 'mele feela meleng, joalo-joalo. Ha ho likarabo tsa lipotso tsena. ho theha boima ba mesifa, ho hlakile hore matsatsi a supileng ha a lekaneng, 'me ho lahleheloa ke boima ba' mele ho ke ke ha khoneha - motho leha e le ofe o tla theola boima ba 'mele ka ho feletseng, eseng karolo e' ngoe ea 'mele. Mabapi le hore na u ka pompa likoti tse ntle joang, sehlooho sena se tla tšohloa.
Ho potlakile hakae ho phunya menyako?
Ba bangata ba lumela hore ho finyella tšusumetso e potlakileng, ho lekane ho itloaetsa letsatsi le leng le le leng. Leha ho le joalo, sena ha se joalo. Bakeng sa ho potlakisa liphetho tse kholo ho hlokahala ho latela melao-motheo e joalo:
- Fetola lijo tsa hau - tlosa phofo le monate, eketsa chate ea kotteng, nama, tlhapi, lebese le lihlahisoa tsa lebese, chisi le mahe. Kantle le liprotheine tse lekaneng, mesifa e ke ke ea matlafatsoa le ho hōla.
- Li koetliso li etsoa ka makhetlo a mararo ka beke, 'me li tletse, ho ikutloa eka ke mokhathala, ka nako e ka tlaase ho metsotso e 40.
- Ketsing eohle, sebelisa moroalo o moholo ka ho fetisisa ho uena - ha e le hantle boima ba dumbbells kapa bar e lokela ho ba ka 6 - 12 lik'hilograma.
Hang-hang ho ka boleloa hore, "ka potlako haholo" mabapi le mesifa ea masapo - sena se tsoa likhoeli tse 3 kapa ho feta. Ha e le hantle, mesifa e tla theoha hanyane ka hanyane mme e shebahale eka e khahleha, empa sephetho sa nnete se tla hlaha ka likhoeli tse tseletseng - selemo. Ipehele nako e telele 'me u se ke ua lumela lipale tseo mesifa e ka hlahelang' meleng oa hao matsatsing a 'maloa.
Tsela e potlakileng ea ho phunyeletsa marako
Kahoo, a re ke re shebeng litšoantšiso tse nkoang e le tse atlehang ka ho fetisisa ha ho etsoa likoti tse ntle:
- Li-squats tse nang le likobo tsa likobo tse nang le ho tlosoa ha likoti morao, lihlopha tse 3 tsa makhetlo a 15.
- Li-Squats "Plie" kapa "Sumo" tse nang le maoto a hlaliloeng haholo, lihlopha tse 3 tsa makhetlo a 15.
- Ho phahamisa leoto le otlolohileng ho tloha ho "boemong bohle ba bane", lihlopha tse 3 tsa makhetlo a 15.
- Ho phahamisa lengole ka mangole ho tloha ho "boemong bohle ba bone", lihlopha tse 3 tsa makhetlo a 15.
- Ho tloha sebakeng sa "ho robala ka morao ka mangole a khumame" ho arohana ha marako a tsoang fatše - pele ka mangole a arohane, joale ka ba fokotsehileng. Ka kakaretso, mekhoa e mabeli e na le makhetlo a 15 ho seo le ka phetolelo e 'ngoe.
- Koetlisetsa Smith simulator, lihlopha tse 3 tsa makhetlo a 15.
- Koetlisa mochine oa Gakka, lihlopha tse 3 tsa makhetlo a 15.
- Litlhaselo tsa khale ka li-dumbbells, tse 3 li atamela ka makhetlo a 15.
- Litlhaselo tse tebileng le li-dumbbells, lihlopha tse 3 tsa makhetlo a 15.
- Ho khutlisetsa leoto la hau ho simulator, lihlopha tse 4 tsa makhetlo a 12 leoto le leng le le leng.
- Mantsoe ana a sebelisoang mosebetsing ka mong o lokela ho nka bonyane halofo. Ha u ntse u le mafolofolo haholoanyane u sebetsana le mesifa, kapelenyana u tla bona sephetho.