Thepa ea Bohlokoa ea Boikoetliso Bakeng sa ho Bula Sebaka sa Boikoetliso: Tataiso e Felletseng - Hongxing

Ho Tseba Lintho Tseo U Lokelang ho ba le tsona bakeng sa ho Qalisoa ka Katleho ea Koetliso

Ho bula sebaka sa boikoetliso ke ntho e thabisang e u lumellang hore u thehe sebaka seo batho ka bomong ba ka hahamallang lipakane tsa bona tsa ho ikoetlisa. Ho fana ka boiphihlelo bo phethahetseng bakeng sa litho tsa hau, ho bohlokoa ho tsetela ho tse nepahetsenglisebelisoa tsa ho ikoetlisa. Sehloohong sena, re tla hlahloba lisebelisoa tsa bohlokoa tseo u lokelang ho li reka ha u bula sebaka sa boikoetliso.

1. Lisebelisoa tsa Cardiovascular: Ho matlafatsa Mamello le Cardio Fitness

Lisebelisoa tsa pelo li theha mokokotlo oa boikoetliso bofe kapa bofe, kaha li thusa litho ho ntlafatsa mamello ea tsona, ho chesa lik'hilojule, le ho matlafatsa boikoetliso ba pelo. Nahana ka ho tsetela lisebelisoa tse latelang tsa cardio:

a) Treadmill: E loketse ho tsamaea, ho matha, kapa ho matha, li-treadmill li fana ka khetho e fapaneng ea ho ikoetlisa e loketseng batho ba maemo ohle a ho ikoetlisa.

b) Libaesekele tse emeng: Mechini ena e nang le tšusumetso e tlase e fana ka boikoetliso bo botle ba cardio ha e ntse e fokotsa khatello ea maikutlo manonyeletsong. Batla likhetho tse kang libaesekele tse otlolohileng kapa libaesekele tsa recumbent ho amohela likhetho tse fapaneng tsa basebelisi.

c) Ellipticals: Ho fana ka boikoetliso bo feletseng ba 'mele, bo fokolang, li-ellipticals li kopanya mesifa ea' mele e ka holimo le e ka tlaase ka nako e le 'ngoe.

d) Mechini ea ho Soka: Mechini ena e fana ka boikoetliso bo boima ba 'mele kaofela, e kopanyang lihlopha tse ngata tsa mesifa le ho ntlafatsa boikoetliso ba pelo.

2. Thepa ea Matla a Koetliso: Matla a ho haha ​​le mesifa

Lisebelisoa tsa koetliso ea matla li bohlokoa ho batho ba batlang ho haha ​​​​mesifa, ho eketsa matla, le ho ntlafatsa sebopeho sa 'mele ka kakaretso. Nahana ka likhetho tse latelang tsa lisebelisoa:

a) Boima ba Mahala: Li-dumbbell, li-barbell, le lipoleiti tsa boima ke lisebelisoa tse fapaneng tse lumellang basebelisi ho etsa boikoetliso bo fapaneng bo lebisang lihlopha tse fapaneng tsa mesifa. Tsetela ka mefuta e fapaneng ea boima ba 'mele ho amohela basebelisi ba maemo a fapaneng a matla.

b) Mechini ea Resistance: Mechini ena e fana ka metsamao e tataisoang le e laoloang, e etsa hore e lokele ba qalang kapa ba nang le litlhoko tse itseng tsa ho nchafatsa. Batla mechini e shebileng lihlopha tse kholo tsa mesifa, joalo ka mechini ea khatiso ea sefuba, metjhini ea ho hatisa maoto le metjhini ea likhoele.

c) Power Racks le Smith Machines: Likaroloana tsena tsa lisebelisoa li loketse boikoetliso bo kopaneng joalo ka li-squats, likhatiso tsa benche le likhatiso tsa mahetla. Ba fana ka likarolo tsa polokeho le sethala se tsitsitseng sa ho phahamisa boima.

3. Thepa e sebetsang ea Koetliso: Ho Eketsa Mefuta-futa le Mefuta-futa

Lisebelisoa tse sebetsang tsa koetliso li se li tumme haholo lilemong tsa morao tjena, kaha li lumella basebelisi ho etsa boikoetliso bo etsisang metsamao ea 'nete le ho ntlafatsa boikoetliso bo felletseng ba ts'ebetso. Nahana ka ho kenyelletsa lisebelisoa tse latelang:

a) Libolo tsa Meriana: Libolo tsena tse boima ke lisebelisoa tse feto-fetohang bakeng sa boikoetliso ba 'mele o felletseng, koetliso ea mantlha le metsamao e sebetsang.

b) Bakoetlisi ba ho Suspension: Litsamaiso tsena li sebelisa likhoele tse feto-fetohang le boikoetliso ba 'mele ho ntlafatsa matla, botsitso le ho tenyetseha.

c) Kettlebells: Kettlebells e fana ka phihlelo ea ho ikoetlisa e matla le e thata, e lebisang lihlopha tse ngata tsa mesifa le ho matlafatsa tšebelisano.

d) Mabokose a Plyometric: Mabokose ana a tiileng a sebelisoa bakeng sa boikoetliso ba ho phatloha, joalo ka ho qhomela ka lebokoseng, ho qhomela holimo, le ho qhomela ka morao.

4. Thepa le Lisebelisuoa tse Eketsehileng: Ho ntlafatsa Boiphihlelo ba Setho

Le ha lisebelisoa tse boletsoeng ka holimo li theha setsi sa boikoetliso, ho bohlokoa ho nahana ka lisebelisoa le lisebelisoa tse ling ho ntlafatsa boiphihlelo ba setho ka kakaretso. Tsena li ka kenyelletsa:

a) Cardio Theatre: Kenya lithelevishene kapa mekhoa ea boithabiso sebakeng sa cardio, ho lumella litho ho thabela boithabiso ha li ntse li sebetsa.

b) Sebaka sa Koetliso ea ho Otlolla le Koetliso: Nehelana ka sebaka sa ho otlolla mats, li-roller tsa foam, libolo tsa botsitso, le lisebelisoa tse ling ho thusa ho feto-fetoha ha maemo le koetliso ea mantlha.

c) Thepa ea Boikoetliso ba Sehlopha: Ho ipapisitse le linyehelo tsa boikoetliso ba boikoetliso, tsetela ho lisebelisoa bakeng sa litlelase tsa boikoetliso ba sehlopha, joalo ka li-yoga mats, lihlopha tsa ho hanyetsa, le sethala.

d) Likamore tsa Locker le Lisebelisoa tsa Shaoara: Fana ka lilockers, lishaoara le libaka tse feto-fetohang ho netefatsa boiketlo ba litho tsa hau.

Ha u reka lisebelisoa tsa boikoetliso, ho bohlokoa ho nahana ka lintlha tse kang boleng, nako e telele, likarolo tsa polokeho le boiketlo ba basebelisi. Batlisisa ka bahlahisi le barekisi ba thepa ea boikoetliso ba 'mele ba nang le botumo bo botle,' me u nahane ka ho batla likeletso tsa litsebi ho netefatsa hore u etsa liqeto tse nepahetseng.

Qetellong, ho bula sebaka sa boikoetliso se atlehileng ho hloka ho shebisisa ka hloko lisebelisoa tsa bohlokoa tsa boikoetliso tse hlokahalang ho fana ka boiphihlelo bo felletseng ba ho ikoetlisa bakeng sa litho tsa hau. Ka ho tsetela ho lisebelisoa tsa cardio, lisebelisoa tsa boikoetliso ba matla, lisebelisoa tsa boikoetliso tse sebetsang, le lisebelisoa tse ling, o ka theha tikoloho ea boikoetliso e lumellanang le lipheo le likhetho tse fapaneng tsa boikoetliso. Hopola ho etelletsa pele boleng, polokeho, le boiketlo ba basebelisi ho netefatsa khotsofalo le katleho ea nako e telele bakeng sa hau le litho tsa hau.