Mokhoa o motle oa ho fumana 'mele o phethahetseng oa toned

'Mele o phethahetseng o lumellanang ke toro ea basali ba bangata ba nang le bothata ba ho bokella mafura libakeng tse itseng tsa' mele Mafura ana a thata ho nyamela a ke ke a angoa haholo ke lijo. libaka tse itseng tsa 'mele' me u fumana joang 'mele o lumellanang hantle oo motho e mong le e mong a o lorang ka mosali ??

Lipapali tsa mefuta eohle li bohlokoa haholo 'meleng oa motho, kaha ha li thuse feela ho susumetsa phallo ea mali le ho chesa lik'hilojule, empa hape li boloka matla a' mele ka tsela e phetseng hantle le e thata.

Boikoetliso boo batho ba bo etsang boa fapana, 'me bo fapana pakeng tsa litlhoko tsa motho e mong le tsa e mong. Ba bang ba ipha nako ea ho ikoetlisa kapa ho ea litlelaseng tsa boikoetliso, ha ba bang bona ba khetha ho iketsetsa lenaneo la bona la ho ikoetlisa.

Leha ho le joalo, motho o batla litsela tsa ho fokotsa libaka tse itseng 'meleng eseng tse ling, kapa ho haha ​​sebopeho sa 'mele oo a o ratang.

Mabapi le sena, mokoetlisi oa lipapali Hilda Al-Hammal Salha o netefalitse hore "ho sebetsa sebakeng se itseng sa 'mele ho hloka ho sebetsa' meleng ka kakaretso le ho tsepamisa maikutlo libakeng tsena ka tsela e fapaneng ho latela tlhoko ea motho ka mong," a eketsa ka hore "Lithupelo li arotsoe lipakeng tsa boikoetliso ba cardio le boikoetliso ba 'mele, empa litholoana tsa ho theola boima ba 'mele le ho tiisa 'mele li tla potlaka.

Pele o kena mefuteng efe kapa efe ea boikoetliso, ho lahleheloa ke mafura sebakeng se itseng sa 'mele, hoa lokela ho hlokomeloa hore lipapali li tlameha ho tsamaea le lijo tse phetseng hantle, tse thehiloeng ho:

Eketsa protheine lijong, e sebetsang ka nako e telele ho fokotsa mafura a 'mele.

- Qoba hole le tsoekere le tsoekere e ekelitsoeng

- Ho fokotsa lik'habohaedreite lijong

- Ja lijo tse nang le fiber e ngata

Ka mor'a moo, o lokela ho tseba hore boikoetliso ba cardio bo arotsoe ka likarolo tse 'maloa:

Ho tsamaea (treadmill), ho tlōla-tlōla ka ropo, Elliptical, ho matha, ho palama baesekele le boikoetliso ba Aerobic.

Hona joale, hoa khoneha ho bua ka calisthenics bakeng sa libaka tse latelang:

1- Mpa: Sebaka sena ke se seng sa libaka tsa bohlokoa ka ho fetisisa 'meleng tseo motho a batlang ho tlosa mafura ho tsona, empa se lokelang ho tsejoa ke hore boleng ba lijo bo ama haholo-holo ho thehoa ha mafura ana. Ka hona, o lokela ho latela lijo tse tsamaeang le boikoetliso ba cardio ho kenyelletsa boikoetliso ba mpa le thekeng.

2- Lehlakore le ka tlase la 'mele Lehlakoreng le ka tlase la' mele le kenyelletsa letheka, lirope le marako. Basali ba lula ba tšoeroe ke bothata ba ho tlosa mafura libakeng tsena. Ka hona, ho khothaletsoa ho eketsa boikoetliso ba squatting ho boikoetliso bo boletsoeng pejana. Boikoetliso ba boima bo ka boela ba eketseha hobane ba thusa ho tiisa le ho matlafatsa mesifa ea maoto le butt.

3- Boikoetliso ba Hands Triceps le Biceps bo thusitse ho tiisa sebaka sa matsoho le ho ba thibela ho thella ha nako.

Tabeng ena, Salha o ile a bontša hore “palo ea boikoetliso ka ’ngoe e phetoa ka makhetlo a 10, ’me a phaella ka hore mokhoa oa ho eketsa palo ena o fapana ho ea ka sepheo, ebang ke ho eketsa boima ba ’mele kapa ho theoha.” E boetse e hatisa "tlhoko ea ho ikoetlisa ka mokhoa ona tlas'a tlhokomelo ea mokoetlisi, hobane e ka baka bohloko kapa bohloko ba disc, haeba e etsoa ka tsela e fosahetseng."

Le hoja liphuputso tsa saense li bontšitse hore batho ba ikoetlisang ka hora ea bosupa mantsiboea ba robala hamolemo ho feta ba bang. Leha ho le joalo, Salha o ile a bontša hore “karabelo ea ’mele e fapana ho ea ka motho ho ea ho e mong, empa hoseng le motšehare ke linako tse molemohali tsa ho ikoetlisa.”

'Me haeba motho a tlameha ho ikoetlisa thapama kapa bosiu, "ho molemo ho feta lihora tse 3 pele a robala, hobane boikoetliso bona bo eketsa lebelo la pelo le ho pompa mali 'meleng. Kahoo, mocheso oa ’mele oa phahama, ’me tekanyo ea cortisol ea phahama ka eona, e leng se amang mokhoa oa ho robala.”

Mabapi le nako ea ho fumana sephetho se lakatsehang, mokoetlisi oa lipapali o ile a supa “bohlokoa ba ho ikoetlisa ho tloha hora ho ea ho hora le halofo, bonyane makhetlo a XNUMX ka beke le ho feta makhetlo a XNUMX ka beke,” a hlalosa hore “ ho fihlela sepheo ho hloka mamello le nako, ho latela karabelo ea 'mele o mong le o mong