Lenaneo la ho lahleheloa ke 'mele

Haeba o batla ho theola boima ba 'mele ka potlako le ka katleho, o hloka lenaneo le feletseng la tahlehelo ea boima ba' mele. Re fana ka kgetho ea hau: lijo tse sireletsehileng tse thehiloeng ho phepo e nepahetseng, tse fokolang le ho ikoetlisa habonolo 2-3 makhetlo a beke. Tabeng ena, o tla lahleheloa ke 1-2 kg ka beke, i.e. 5-10 lik'hilograma ka khoeli.

Lenaneo la ho lahleheloa ke 'mele

Lenaneo leha e le lefe la ho lahleheloa ke boima ba 'mele le qala ka ho ja, hobane ho feteletseng le khaello ea phepo e nepahetseng ke sera se seholo sa tumellano. Ho ja lijo tse hakanyetsoang, tse ka etsoang le tse lokelang ho fapana, li tla ba tse latelang:

1. Kamore ea lijo tsa hoseng: oli e tsoang ho mahe a mabeli kapa mahe a halikiloeng, kapa phehiloeng mahe a 2, kapa karolo ea leha e le efe ea poro + ntle le tsoekere.
2. Ea lijo tsa hoseng tsa bobeli: litholoana.
3. Mantsiboea: ho ja sopho leha e le efe le sengoathoana sa bohobe, o ka eketsa salate ea meroho e bonolo.
4. Snack: pakete ea halofo ea mahae a tlaase a mafura kapa khalase ea yogurt, kapa yogurt ntle le ho tlatsa, kapa karolo ea chisi 20g.
5. Lijo tsa lijo: nama e monate, litlhapi kapa likhoho tse monate tsa meroho (meroho e mecha le e phehiloeng e tla etsoa).
6. Hora e le 'ngoe pele ho litoro: khalase ea yogurt e pshatlehileng (o ka eketsa khaba ea li-bran).

Ho tsoa ho phepo ho tlosoa ka ho feletseng mafura, lijana tse halikiloeng, li-pastry tse tsoang pasta ho ea ho baka, le lipompong tsohle ntle le litholoana le li-dessert tsa tsona (li ka ba lijo tsa motšehare feela).

Lenaneo la ho ikoetlisa bakeng sa tahlehelo

Ho itšetlehile ka kemiso ea hau, mosebetsi le lintho tse ling tseo u ka li khonang ikhethele ka ho feletseng mofuta ofe kapa ofe oa mosebetsi. Litokisetso tse peli - kapa u etsa makhetlo a mararo ka beke metsotso e 40-60, kapa habeli, empa ka lihora tse 1.5. Molemo ka ho fetisisa khetho ea pele. U ka khetha ntho efe kapa efe:

• ho matha sebakeng seo, ebang ke lebala la lipapali, kapa ho nyoloha litepisi;
• thupa ea torsion kapa thapo e tlōlang;
• lihlopha bakeng sa lithuto tsa video tsa fitness tsa lehae;
• tantši, aerobics, mohato oa sehlopha;
• ho ikoetlisa le joalo-joalo.

Ho molemo ho kopanya matla le aerobic meroalo. Ka mohlala, matha hanngoe ka beke, le lithupelo tse ling tse peli bakeng sa ho inehela thutong ea matla. Ho lumeloa hore ena ke mokhoa o molemo ka ho fetisisa oa ho theola boima ba 'mele.