Lisete tsa Boikoetliso ba 'Mele: Tataiso ea Bokhabane ba ho Romela Linaheng Tse Ling
Na u se u loketse ho isa papali ea hau ea boikoetliso boemong bo latelang? Lisete tsa boikoetliso ke sesebelisoa sa hau sa ho qetela sa ho fihlela ts'ebetso e phahameng le 'mele o betliloeng. Ebang u motho ea ratang boikoetliso, motho ea qalang, kapa moatlelete ea nang le boiphihlelo, lisete tsa boikoetliso li fana ka ho hong bakeng sa motho e mong le e mong. Tataisong ena e felletseng, re tla ikakhela ka setotsoana lefatšeng la lisete tsa boikoetliso, re hlahlobe melemo ea tsona, likarolo, le kamoo li ka u thusang ho fihlela lipheo tsa hau tsa boikoetliso. Ho feta moo, re tla bua ka 'maraka o ntseng o hola oa lisete tsa boikoetliso tse romeloang kantle ho naha, e leng bopaki ba boipiletso ba tsona lefatšeng ka bophara le katleho ea tsona.
Lisete tsa Boikoetliso ba 'Mele oa Boikoetliso ke Eng?
Lisete tsa boikoetliso ba 'mele ke pokello ea lisebelisoa tsa boikoetliso tse etselitsoeng ho fana ka boikoetliso ba 'mele oohle. Hangata li kenyelletsa mefuta e fapaneng ea boima, li-resistive bands, le lisebelisoa tse ling tse ka sebelisoang ho shebana le lihlopha tse fapaneng tsa mesifa. Lisete tsena li ka sebelisoa lapeng, jiming, kapa esita le kantle, e leng se etsang hore li be le mekhoa e mengata haholo.
Melemo ea ho Sebelisa Lisete tsa Boikoetliso ba Gym
1. Bonolo le ho Feto-fetoha ha Lintho
Lisete tsa boikoetliso ba 'mele li fana ka boiketlo ba ho ba le lisebelisoa tse fapaneng tse fumanehang habonolo, ebang u lapeng kapa u le jiming. U ka etsa boikoetliso ba 'mele oohle ntle le ho hloka mechine e mengata.
2. E boloka litšenyehelo
Ho tsetela setsing sa boikoetliso ba 'mele ho ka ba le litšenyehelo tse tlase ho feta ho ba setho sa boikoetliso ba 'mele. Hang ha u se u e-na le lisebelisoa, u ka li sebelisa ka lilemo tse ngata, e leng se etsang hore e be letsete la nako e telele bophelong ba hau.
3. Ho iketsetsa
Lisete tsa boikoetliso li lumella ho fetoloa ho latela boemo ba hau ba boikoetliso le lipheo. U ka qala ka boima bo bobebe 'me butle-butle ua eketsa khanyetso ha u ntse u matlafala.
4. Molumo le Matla a Ntlafetseng a Mesifa
Ho sebelisa lisete tsa boikoetliso ba 'mele khafetsa ho thusa ho haha molumo le matla a mesifa. Ka ho kenyelletsa mefuta e fapaneng ea boikoetliso, u ka shebana le lihlopha tsohle tse kholo tsa mesifa, e leng se lebisang 'meleng o phethahetseng.
5. Ho Tenyetseha le Tekano e Ntlafalitsoeng
Ho kenyelletsa lisebelisoa tse kang li-resistance bands le libolo tsa botsitso kemisong ea hau ho ka ntlafatsa ho tenyetseha le ho leka-lekana, e leng tsa bohlokoa bakeng sa boikoetliso bo akaretsang le thibelo ea likotsi.
Ho Hlahloba 'Maraka oa Lefatše: Li-Gym Fitness Sets Export
Tlhoko ea lisete tsa boikoetliso ba 'mele tsa boleng bo holimo e eketsehile lefatšeng ka bophara, e leng se entseng hore 'maraka o matla oa lisete tsa boikoetliso ba 'mele o rekisoe kantle ho naha. Mokhoa ona o matlafatsoa ke temoho e ntseng e eketseha ea bophelo bo botle le boikoetliso, keketseho ea boikoetliso ba lapeng, le botumo bo ntseng bo hola ba boikoetliso ba matla ho pholletsa le lihlopha tse fapaneng tsa lilemo.
Ke Hobane'ng ha ho Eketseha ha Lisete tsa Boikoetliso ba Gym ho Romelloa Linaheng Tse Ling?
1. Phetoho ea Boikoetliso ba Lapeng: Seoa sa COVID-19 se potlakisitse mokhoa oa boikoetliso ba lapeng, e leng se ileng sa lebisa keketsehong ea tlhoko ea lisebelisoa tsa boikoetliso tse ka sebelisoang lapeng. Lisete tsa boikoetliso ba 'mele li lumellana hantle le tlhoko ena, li fana ka litharollo tse felletseng tsa boikoetliso ka mokhoa o kopaneng.
2. Boleng le Ntlafatso: Bahlahisi ba ntse ba tswela pele ho qapa botjha, ba hlahisa disebediswa tsa boleng bo hodimo le tse tshwarellang tse fihlelang maemo a matjhaba. Sena se entse hore disete tsa boikoetliso ba jimi tse romelwang kantle ho naha di batlwe haholo mebarakeng ho pota lefatshe.
3. Batho ba Tšusumetsoang ke Boikoetliso le Mecha ea Litaba ea Sechaba: Tšusumetso ea batho ba susumetsang boikoetliso le liforomo tsa mecha ea litaba ea sechaba e ke ke ea nyenyefatsoa. Kaha barati ba boikoetliso ba arolelana mekhoa ea bona ea boikoetliso inthaneteng, ho na le thahasello e ntseng e hola ea ho pheta boikoetliso bona, e leng se lebisang tlhokehong e eketsehileng ea li-sete tsa boikoetliso.
4. Phihlello: Linaha tse ngata joale li shebane le ho etsa hore lisebelisoa tsa boikoetliso li fumanehe habonolo. Ho romela lisete tsa boikoetliso kantle ho naha ho thusa ho koala sekheo, ho etsa hore lisebelisoa tsa boleng bo holimo li fumanehe ho bamameli ba bangata.
Mokhoa oa ho Khetha Sete e Nepahetseng ea Boikoetliso ba 'Mele
Ka dikgetho tse ngata tse fumanehang, ho kgetha sete e nepahetseng ya boikoetliso ba jim ho ka ba boima haholo. Malebela a mang a tla o thusa ho etsa qeto e nang le tsebo ke ana:
1. Hlahloba Lipakane tsa Hao tsa Boikoetliso
Utloisisa seo u batlang ho se finyella ka boikoetliso ba hao. Na u batla ho haha mesifa, ho theola boima ba 'mele, kapa ho ntlafatsa mamello? Lipakane tsa hao li tla laola mofuta oa lisebelisoa tseo u li hlokang.
2. Nahana ka Sebaka se Fumanehang
Haeba o hloma jimi ya lapeng, nahana ka sebaka seo o nang le sona. Kgetha sete e lekanang hantle sebakeng seo o se kgethileng sa boikoetliso ntle le ho se tlatsa.
3. Hlahloba boleng.
Tsetela ho lisebelisoa tsa boleng bo holimo tse tšoarellang le tse bolokehileng ho sebelisoa. Batla lihlahisoa tse tsebahalang 'me u bale litlhahlobo ho netefatsa hore u fumana boleng bo botle ka ho fetisisa bakeng sa chelete ea hau.
4. Batla ho Feto-fetoha ha lintho
Khetha sete e fanang ka lisebelisoa tse fapaneng ho lumella mefuta e mengata ea boikoetliso. Sena se tiisa hore u ka etsa boikoetliso ba 'mele oohle le ho boloka mokhoa oa hau oa boikoetliso o le monate.
5. Tekanyetso
Lisete tsa boikoetliso ba 'mele li tla ka litheko tse fapaneng. Beha tekanyetso 'me u batle likhetho tse fanang ka motsoako o motle ka ho fetisisa oa boleng le theko e tlase ka har'a theko ea hau.
Ho Qala ka Sete ea Hao ea Boikoetliso ba 'Mele
Hang ha o se o na le sete ea hau ea boikoetliso ba 'mele, ke nako ea ho e sebelisa! Mokhoa o bonolo oa boikoetliso ke ona ho u thusa ho qala:
Iphuthumatsa
Li-Jumping Jacks: metsotso e 3 Ho otlolla ka Matla: metsotso e 5
Mokhoa oa ho ikoetlisa
1. Dumbbell Squats: disete tse 3 tsa diphetoho tse 12
2. Kettlebell Swings: disete tse 3 tsa diphetoho tse 15
3. Mela ea Mabanta a Khanyetso: Lisete tse 3 tsa makhetlo a 12
4. Bench Press: disete tse 3 tsa diphetoho tse 10
5. Ho hula-hodimo: disete tse 3 tsa diphetoho tse 8 (sebedisa di-help bands haeba ho hlokahala).
6. Li-Slams tsa Bolo ea Meriana: Lisete tse 3 tsa makhetlo a 15
7. Lepolanka la Bolo le Tsitsitseng: Lisete tse 3 tsa ho tšoara metsotso e 1
Theola maikutlo
Ho Otlolla ho sa Fetoheng: Metsotso e 10
Qetello
Lisete tsa boikoetliso ba 'mele ke letsete le letle bakeng sa mang kapa mang ea ikemiselitseng leeto la bona la boikoetliso. Li fana ka mekhoa e fapaneng, boiketlo, le bokhoni ba ho etsa boikoetliso bo lumellanang le litlhoko tsa motho ka mong. 'Maraka oa lefats'e oa lisete tsa boikoetliso o ntse o atleha, o bonts'a katleho le botumo ba tsona lefatšeng ka bophara. Hore na u ikoetlisa lapeng kapa u le jiming, ho kenyelletsa sete ea boikoetliso ba boikoetliso kemisong ea hau ho ka u thusa ho fihlela lipheo tsa hau tsa boikoetliso ka katleho le ka thabo.
Joale, u emetse eng? Itokisetse boikoetliso ba hau kajeno 'me u qale tsela e lebisang ho uena ea phetseng hantle le ea matla!