Selelekela:

1. Li-Treadmills: Motheo oa Boikoetliso ba Pelo

Maikemisetso a rona a mantlha ke ho fana ka bareki ba rona lefats'eng ka bophara ka boleng bo holimo, theko ea tlholisano ea thekiso, phano e khotsofatsang le bafani ba maemo a holimo.

Li-treadmill ke karolo ea bohlokoa ea boikoetliso bofe kapa bofe ba khoebo. Li fana ka sebopeho se bonolo sa basebelisi, se lumellang batho ho beha lebelo leo ba le batlang le maemo a tlase. Li-treadmill tse tsoetseng pele li tla li na le likarolo tse kang ho lekola lebelo la pelo, mananeo a ho ikoetlisa a seng a setiloe, le lipontšo tse sebetsang. Hore na o semathi se qalang kapa semathi se nang le boiphihlelo, li-treadmill li fana ka mokhoa o fapaneng le o sebetsang oa ho chesa lik'hilojule le ho ntlafatsa mamello ea pelo le methapo.

2. Bakoetlisi ba Elliptical: Boikoetliso bo fokolang, bo matla bo phahameng

Bakoetlisi ba elliptical ba phethahetse ho ba batlang ho fokotsa tšusumetso manonyeletsong a bona ha ba ntse ba etsa boikoetliso bo matla haholo. Mechini ena e etsisa mokhoa oa tlhaho oa ho tsamaea kapa oa ho matha ha o ntse o fokotsa khatello ea kelello mangoleng, lethekeng le maqaqailaneng. Ka maemo a feto-fetohang a ho hanyetsa le mananeo a ka khonehang, bakoetlisi ba elliptical ba loketse basebelisi ba maemo ohle a boikoetliso 'me ba fana ka boiphihlelo bo botle ba ho ikoetlisa ka botlalo.

3. Libaesekele tse emisitsoeng: Spin Tsela ea Hao ea ho Atleha

Libaesekele tse emisitsoeng li se li tumme haholo, haholo-holo ka keketseho ea litlelase tsa libaesekele tsa kahare. Ba fana ka boikoetliso bo tlase ba 'mele bo makatsang, bo shebileng quadriceps, hamstrings le glutes. Libaesekele tsa sejoale-joale tse emisitsoeng li na le likarolo tse fapaneng joalo ka maemo a ho hanyetsa a feto-fetohang, mananeo a ho ikoetlisa a hahelletsoeng kahare, le lipontšo tsa dijithale ho latela tsoelo-pele ea hau. Hore na o rata baesekele ea setso e otlolohileng kapa mofuta oa recumbent bakeng sa boiketlo bo eketsehileng, libaesekele tse emeng li fana ka mokhoa o sebetsang oa ho chesa lik'hilojule le ho ntlafatsa bophelo bo botle ba pelo.

4. Mechini ea Koetliso ea Matla: Haha mesifa le ho Matlafatsa Matla ka Kakaretso

Li-gyms tsa khoebo ha lia phethahala ntle le mefuta e mengata ea mechine ea koetliso ea matla. Ho tloha ho mochine oa khatiso oa sefuba le oa leoto ho ea ho mechine ea bicep le tricep, mekhoa ena ea lisebelisoa e lebisa lihlopha tse khethehileng tsa mesifa le ho lumella ho haha ​​mesifa e sebetsang hantle. Ka boima bo ka feto-fetohang, litulo tse phutholohileng, le litsamaiso tse hlophisitsoeng hantle tsa ho potoloha, mechini ea koetliso ea matla e fana ka tikoloho e bolokehileng le e sebetsang bakeng sa batho ba maemo ohle a ho ikoetlisa ho matlafatsa, ho ntlafatsa molumo oa mesifa, le ho ntlafatsa ts'ebetso ka kakaretso.

5. Thepa ea Koetliso e Sebetsang: Amohela ho Fetoha

Lisebelisoa tse sebetsang tsa koetliso, tse kang lihlopha tsa ho hanyetsa, kettlebells, le liropo tsa ntoa, li fana ka phihlelo e ikhethang le e fapaneng ea ho ikoetlisa. Lisebelisoa tsena li lumella metsamao e mengata e kopanyang lihlopha tse ngata tsa mesifa ka nako e le 'ngoe. Li molemo ka ho khetheha bakeng sa botsitso ba mantlha, ho leka-lekana, le koetliso ea ho feto-fetoha ha maemo. Hangata e sebelisoa koetlisong ea potoloho kapa boikoetliso ba HIIT (High-Intensity Interval Training), lisebelisoa tsa koetliso tse sebetsang li eketsa mefuta e fapaneng le matla a kemiso ea hau.

Qetello:

Ho tsetela ho lisebelisoa tse ntle ka ho fetisisa tsa boikoetliso ba khoebo ho bohlokoa ho fihlela lipheo tsa hau tsa boikoetliso ka katleho le ka nepo. Ebang ke boikoetliso ba pelo le methapo, koetliso ea matla, kapa koetliso ea ho sebetsa, lisebelisoa tse boletsoeng ka holimo li fana ka boleng bo ikhethang, ho feto-fetoha ha maemo, le ts'ebetso e tšoarellang nako e telele. Hopola ho buisana le setsebi sa boikoetliso ba 'mele kapa mokoetlisi oa hau ho hlophisa mokhoa oa hau oa ho ikoetlisa ho latela litlhoko le bokhoni ba hau bo ikhethileng. Lumella lintlha tsena tsa boleng bo holimo tsa boikoetliso ba 'mele hore li fetole leeto la hau la boikoetliso le ho u thusa ho etsa matsapa a bohlokoa molemong oa bophelo bo botle le bophelo bo botle.

Re ka thabela haholo monyetla oa ho etsa khoebo le uena le ho thabela ho hokela lintlha tse ling tsa lihlahisoa tsa rona. Boleng bo botle haholo, litheko tsa tlholisano, thomello e fihlang ka nako le litšebeletso tse tšepahalang li ka netefatsoa.