Tafole ena ea boikoetliso ba potoloho ea matsatsi a 7 e ka u thusa ho itloaetsa ho ikoetlisa khafetsa le ho fana ka koetliso le phomolo letsatsi le leng le le leng. Mona ke se reriloeng bakeng sa letsatsi le leng le le leng lenaneong:

Mantaha: Cardio

Ke mokhoa ofe o betere oa ho qala beke ho feta ka ho ikoetlisa ka matla? Ikemisetse ho nka metsotso e 45 ea boikoetliso ba 'mele, joalo ka ho matha, ho palama baesekele, kapa ho tsamaea. Sena se lokela ho etsoa ka lebelo le phutholohileng, ho bolelang hore u ka khona ho bua nakong ea boikoetliso ba hau empa u ntse u fufuleloa.
Ha e le hantle, lebelo la pelo ea hau e lokela ho ba pakeng tsa 64% le 76% ea tekanyo e phahameng ea pelo ea hau, ho latela Centers for Disease Control and Prevention (CDC). Molao o motle oa ho fumana lebelo le phahameng la pelo ea hau ke ho tlosa lilemo tsa hau ho tloha ho 220. Ka mohlala, haeba u le lilemo li 30, lebelo la pelo ea hau le phahameng e tla ba 185 beats ka motsotso (bpm). Ka hona, lebelo la pelo ea hau e lokela ho ba lipakeng tsa 122 bpm le 143 bpm nakong ea boikoetliso bona.
- Melemo e meng ea Koetliso ea Cardio?

Labobeli: 'Mele o ka Tlase

Ho khothalletsoa lihlopha tse tharo tsa ho pheta-pheta tse 10 tsa boikoetliso bo latelang (khutsa motsotso o le mong pakeng tsa sete ka 'ngoe 'me u tsepamise maikutlo ho boloka phefumoloho ea hau e tsitsitse, phefumoloho e tebileng e ka khutsisa ho otla ha pelo ea hau hamolemo)
Bakeng sa ba qalang, ho eketsa boima ba 'mele ha hoa lokela ho ba khetho ea pele. Pele ho moo, ba hloka ho ntlafatsa metsamao ea bona ea lithupelo ho fihlela ba e-na le boiphihlelo metsamaong ea lithupelo 'me ba khona ho phethela lithupelo hamonate. Sena ke sa bohlokoa haholo, hobane se ka qoba kotsi ka katleho. Ka mor'a moo, ke nako ea ho eketsa boima bo lekaneng hoo li-reps tsa hau tse seng kae tsa ho qetela li tla chesa mesifa ea hau le ho etsa hore pelo ea hau e pompe.

? Li-squats:Itheohele joalokaha eka u lutse setulong. Ema ka maoto a arohaneng ka bophara mahetleng, maoto a bataletse fat?e. Sutumelletsa morao ho ema.
-- Ke Squat efe eo e leng "Morena oa Matla"?

? Deadlifts: Maoto a arohaneng ka bophara ba mahetla, sutumelletsa letheka morao, mangole a khumama hanyenyane, ebe o khumama pele. (Boloka mokokotlo oa hau o otlolohile) T?oara barbell kapa para ea dumbbells matsohong a hau. Phahamisa lit?epe tse boima ka ho sutumelletsa letheka la hao pele u ntse u boloka mokokotlo oa hao o bataletse. Butle-butle theola boima ba 'mele fat?e.
?Thepa ea Hip: Lula fat?e ka mahetla ka mor'a hao holim'a benche kapa setulo se tsitsitseng. Ha maoto a hao a le fat?e, sutumelletsa letheka la hao holimo 'me u hatelle li-glutes ho fihlela mangole a hao a le lehlakoreng la 90-degree. Theola letheka la hau ho khutlela fat?e.
? Lunge: Ema sebakeng se arohaneng hore leoto le leng le be maoto a seng makae ka pele ho le leng. Boloka 'mele oa hau o otlolohile, khumama mangole ho fihlela lengole la hao le ka morao le le lisenthimithara tse seng kae ho tloha fat?e 'me serope sa hao se ka pele se bapa le fat?e. Khutlela sebakeng sa ho qala ka lirethe tsa hau. Etsa sena ka mahlakoreng a mabeli.

Tlhokomeliso e potlakileng: Pele u qala lenaneo la koetliso ea matla, ho bohlokoa ho qeta metsotso e 10 ho isa ho e 15 u futhumala ho thibela kotsi. Li-stretch tse matla li buelloa (nahana ka ho phahama ha lengole le li-hip kicks) ho fumana mali a phallang ho ea mesifa le ho tsamaisa manonyeletso ka mokhoa o feletseng oa ho sisinyeha ha bona.

Laboraro: 'Mele o ka Holimo le Bohareng

Hang ha u se u qetile ho futhumatsa, u tla sebetsa li-biceps, triceps le pecs ka mehato e meraro e fapaneng:

?Sekhahla sa Biceps:T?oara li-dumbbell letsohong le leng le le leng (kapa "barbell" ka matsoho ka bobeli) u t?ele litsoe ka mahlakoreng a hau 'me matsoho a hau a phahamisitsoe a bapile fat?e. Koba litsoe tsa hau, tlosa boima mahetleng a hao, 'me u khutlele sebakeng sa ho qala.
?Triceps Dip:Lula setulong kapa bencheng 'me u t?oare bohale bo haufi le letheka la hau. Tlosa letheka la hao setulong 'me u theole' mele oa hao e le hore litsoe tsa hao li kobehe ka lehlakoreng la 45- kapa 90-degree. Ikgoromele morao sebakeng sa ho qala.
?Khatiso ea Sefubeng:Robala ka mokokotlo oa hao bencheng maoto a hao a bataletse fat?e 'me u t?oare dumbbell letsohong le leng le le leng (kapa t?oara barbell ka matsoho a mabeli). Ka matsoho a hau a shebaneng le 'mele oa hau, matsoho a shebile pele, otlolla likhapha tsa hau ebe o sutumelletsa boima holimo. Theola boima ba 'mele ho khutlela sebakeng sa ho qala.

Etsa sete e 'ngoe le e' ngoe ea boikoetliso ka makhetlo a 10, u phomole motsotso o le mong pakeng tsa sehlopha ka seng, bakeng sa kakaretso ea lihlopha tse tharo.

Labone: Phomolo e Mahlahahlaha le ho Pholoha

Matsatsi a mararo ka tatellano a tla u siea u tsoha u le bohloko kajeno, kahoo phomola kajeno 'me u fe' mele oa hao nako ea ho hlaphoheloa. Ho ea ka ACSM, bohloko ba mesifa bo bakoa ke meokho ea microscopic ka har'a likhoele tsa mesifa e bakoang ke koetliso ea matla, 'me le hoja sena se utloahala se t?oenyehile, ke ntho e ntle le ho bolela hore mesifa ea hau e tla lokisa ho feta kamoo e neng e le kateng pele. matlafala.
"Ntle le [matsatsi a phomolo], o ka senya mesifa ea mesifa le lisele tse hokahaneng tse kang li-tendon le li-ligaments," ho bolela Erin Mahoney, mokoetlisi oa motho ea tiisitsoeng, le mothehi oa EMAC Certifications. Sena se eketsa kotsi ea ho tsoa kotsi mme se thibela mesifa ea hau ho haha ????matla.
Haeba u sa opeloa haholo kapa u sa khathetse, ho khothalletsoa hore u ikoetlise le ka matsatsi a phomolo. Ho tsamaea kapa ho otlolla ho nepahetse 'me ho tla imolla ho tiea ha mesifa ka mor'a ho ikoetlisa.

Labohlano: 'Mele o ka tlase o tsepamisitse maikutlo ho Glutes

Ka mor'a letsatsi la phomolo, itokisetse ho sebetsa mesifa ea maoto hape - lekhetlong lena u tsepamisitse maikutlo holim'a li-glutes tsa hau (aka letheka). Ho qala boikoetliso bona, ho khothaletsoa ho futhumatsa mokokotlo oa hau ka boikoetliso ba sehlopha sa bohanyetsi, joalo ka squats, glute bridges, le clamshell, bakeng sa mekoloko e meraro.
Hang ha 'mele oa hau o chesa, u tla qala ho sebetsa ka lit?epe. Ho khothaletsoa ho pheta-pheta ha 10 bakeng sa lihlopha tse tharo tsa boikoetliso bo nang le li-hinged (tse kang li-deadlifts, ho phunya letheka, le ho phunyeletsa ha noka ea leoto le le leng) tse lebisang ho glutes le hamstrings.
Le hoja matla a eketsehileng e le molemo o le mong oa koetliso ea boima ba 'mele, e fana ka ho hongata ho feta moo.

Moqebelo: 'Mele o ka Holimo

Bakeng sa boikoetliso ba hau ba ho qetela bekeng, ke khothaletsa ho tsepamisa maikutlo mokokotlong oa hau le mahetleng. Joalo ka letsatsi le fetileng, o hloka ho futhumatsa mesifa ea hau ka ho e sebetsa pele o qala ho phahamisa lit?epe.
Ka mor'a moo, o tla phethela lithupelo tse hlano tse boima bakeng sa reps tse 10 le lihlopha tse tharo. Lithupelo tsena li kenyelletsa:

?Tobetsa Mahetla:Lula kapa u eme ka dumbbell letsohong le leng le le leng bophahamong ba mahetla, liatla li shebile ka ntle, likhaba tse kobehileng ka lehlakoreng la 90-degree. Sutumelletsa boima holimo ho fihlela matsoho a otlolohile 'me boima bo fihla holimo. Butle-butle ho ea sebakeng sa ho qala.
?Phahamisa ka morao:E eme kapa u lutse ka dumbbell letsohong le leng le le leng, matsoho ka mahlakoreng a hau, kopanya mokokotlo oa hau, 'me butle-butle u phahamise boima ba' mele ka lehlakoreng le leng ho fihlela matsoho a hao a t?oana le fat?e. Butle-butle khutlela sebakeng sa ho qala.
?Reverse Fly:Ema ka maoto a arohaneng bophara ba mahetla, a kobehile hanyenyane thekeng, 'me u t?oere dumbbell letsohong ka leng. Phahamisa matsoho a hao ka mahlakoreng a hau, u kopanye mahare a mahetla hammoho. khutlela boemong ba ho qala.
? Dumbbell-Single-arm Row:Beha letsoho le le leng ka tlas'a lehetla 'me letsoho le otlolohile holim'a benche. Beha lengole le ts'oanang le bencheng le leoto le leng ka thōko, leoto le bataletseng fat?e. Ho t?oara dumbbell ka lehlakoreng le leng, rola likhahla tsa hau ho ea mahlakoreng a hao ho fihlela li bapile fat?e. Theola 'me u phete ka lehlakoreng le leng.
?Lat hula fat?e:U sebelisa pulley, t?oara bar ka matsoho a shebile ka ntle 'me u arohane ka bophara ba mahetla. Etsa bonnete ba hore u lutse bencheng kapa u khumama fat?e. Ebe, hula barbell tlase sefubeng sa hau 'me butle-butle u khutlele sebakeng sa ho qala.

Sontaha: Letsatsi la ho phomola le ho hlaphoheloa

E, kajeno hape ke letsatsi la phomolo, u ka etsa boikoetliso bo bonolo ba ho tsamaea kapa ho otlolla ka mokhoa o tloaelehileng, e le hore mesifa le 'mele oa hao li ka hlaphoheloa ka ho feletseng le ho phomola. Ehlile, ho phomola letsatsi lohle le hona ho lokile! Matsatsi a phomolo a mahlahahlaha le a phomolo ka ho feletseng a bohlokoa haholo morerong oa koetliso ea beke le beke, haeba u ela hloko 'mele oa hao, ntho e' ngoe le e 'ngoe e tla ntlafala!