Botle bo botle, bo botle ke pakane ea basali ba bangata. E le hore ue finyelle, u lokela ho etsa boiteko bo bongata, hobane mafura a sebakeng sena a tsamaea butle haholo le nako e telele. Mosebetsi o tla ba le litsela tse 'maloa, hobane feela mokhoa o kopanetsoeng o tla finyella litholoana tse ntle.
Ho tlosa mafura ka mpeng ea hao - phepo e nepahetseng
Litsebi tsa phepo e bolela hore mokhoa oa ho theola boima ba 70% o itšetlehile ka phepo e nepahetseng. Ke ka lebaka leo u lakatsang ho theola boima ba 'mele, ho hlokahala hore u ntlafatse phepo ea hao ka ho feletseng, u fane ka melao e teng. Ho hlokahala hore u tlohele mafura a kotsi le lik'habohaedreite tse bonolo, u fe liprotheine le lik'habohaedreite tse rarahaneng. Lihlahisoa tse ntle ka ho fetisisa tsa lijo ke: litlhapi, likhoho kapa veal, mahe, lihlahisoa tsa lebese bo bolila, lijo-thollo, meroho le litholoana. Haeba o batla ho tlosa mafura kapele, u lokela ho felisa lijo tse kotsi, kaha li lebisa mafura. Sehlopha sena se kenyeletsa: lihlahisoa tsa phofo, lipompong tse fapa-fapaneng, lisebelisoa tse tsuba, lihlahisoa tse feliloeng, tse hahiloeng le tse monate. Litsebi tsa phepo ha li khothaletse ho khomarela lijo, hobane phello e tla ba ea nakoana. Etsa hantle lijo tsa hao hantle, ja bonyane makhetlo a mane ka letsatsi mme ka linako tse ling u itumelle ntho e thibetsoeng e le hore u se ke ua senya.
Tsela ea ho tlosa fatše mafura ka mpeng - boikoetliso
Ho khothalletsoa ho fana ka khetho ho koetliso ea nako, e ileng ea bonahala e atleha nakong ea mafura a tukang. Ka mohlala, o ka mathela libaka tse khutšoanyane. Ho hlokahala bakeng sa metsotso e 20. matha ka potlako kamoo ho ka khonehang 'me lebelo le lieha ho khutlisa phefumoloho,' me ntho e 'ngoe le e' ngoe e pheta hape. Haeba o sebetsa ka simulator, joale mosebetsi o bobebe, hobane o tlameha feela ho khetha lenaneo le loketseng.
Batho ba bangata ba nahana ka ho tlosa mafura a mangata ka mpeng, ho etsa bar, maralla, li-squats le mekhoa e meng ea boikoetliso e amanang le mesifa ea mpa ka morao, empa ho kgothaletswa ho eketsa mojaro oa cardio, o tla potlakisa ts'ebetso ea mafura a tukang 'meleng oohle, ho kenyelletsa ka mpeng.
Litlhahiso tse ling mabapi le ho tlosa mafura a ka hare ka mpeng
Joalokaha ho se ho boletsoe, e le hore u finyelle liphello tse ntle, mokhoa o kopanetsoeng oa hlokahala. Ho phaella ho phepo e loketseng le ho ikoetlisa, ho na le litlhahiso tse eketsehileng ho ntlafatsa phello ea ho theola boima ba 'mele.
Mokhoa oa ho tlosa mafura ka mpeng e ka tlaase:
- Tlhokomelo ea metsi a leka-lekana ke ea bohlokoa haholo. Ntho e 'ngoe le e' ngoe ke hore metsi a thusa ho tlosa lihlahisoa tsa ho bola, 'me sena ke sa bohlokoa bakeng sa mokhoa oa ho theola boima ba' mele. Letsatsi le leng le le leng o hloka ho noa bonyane 1.5 a etsang dilitara tse metsi.
- Ho hlokahala hore ho potlakisa metabolism , ntle le eo o ke keng oa theola boima ka mpeng. Bakeng sa sena ke habohlokoa ho lula u le mafolofolo
tsela ea bophelo, mohlala, ho tsamaea ho feta, ho etsa mosebetsi o fapaneng oa matsoho, joalo-joalo. - Leka ho qoba maemo a sithabetsang, hobane a lebisa sethaleng sa lik'hilograma tse eketsehileng. Ke ka khatello ea maikutlo motho a jang lijo tse kotsi tse thusang ho ntlafatsa maikutlo. Fumana thuto bakeng sa hau, e tla sitisa mathata a teng mme u phutholohe.
Ntlha e 'ngoe ea bohlokoa, eo ke ratang ho e hatisa - ho etsa mekhoa ea litlolo. Li ka etsoa salon le lapeng. Ho na le lipalo tse ngata tsa diresepe bakeng sa li-wraps, li-massage le lihlahisoa tse fapa-fapaneng tse ntlafatsang phello ea ho theola boima ba 'mele.