Lisebelisoa tsa boikoetliso li fetohile haholo lilemong tse mashome a seng makae tse fetileng. Ka botumo ba bophelo bo botle le boikoetliso, li-gyms tsa morao-rao hase feela sebaka sa koetliso ea 'mele, empa hape ke sebaka seo theknoloji le mekhoa e tloaelehileng ea koetliso e kopantsoeng ho eona. Sengoliloeng sena se tla hlahloba lisebelisoa tse tloaelehileng libakeng tsa boikoetliso ba sejoale-joale le ho hlahisa karolo ea bona ea ho ikoetlisa.
Thepa ea Aerobic
Thepa ea Aerobic ke e 'ngoe ea lisebelisoa tse tsebahalang haholo libakeng tsa boikoetliso, tse loketseng batho ba batlang ho ntlafatsa bophelo bo botle ba pelo, ho chesa lik'hilojule le ho ntlafatsa bophelo bo botle ka kakaretso. Mofuta ona oa lisebelisoa haholo-holo o kenyelletsa:
Treadmill:Ho ka etsahala hore ebe treadmill ke e 'ngoe ea lisebelisoa tsa aerobic tse atileng haholo sebakeng sa boikoetliso. E lumella basebelisi ho fetola lebelo le ho sekamela ho latela litlhoko tsa botho ho etsisa libaka tse fapaneng tsa kantle. Li-treadmill li loketse batho ba maemo ohle a boikoetliso, ebang ke ba tsamaeang habonolo kapa limathi tsa marathone tse hloahloa.
Mochini oa elliptical:Mochine oa elliptical o fana ka boikoetliso bo fokolang ba aerobic bakeng sa ba batlang ho qoba khatello e feteletseng mangoleng le manonyeletso. E kopanya metsamao ea ho matha, ho hata, le ho thelelisa, 'me e na le phello e ntle ho mesifa ea 'mele e ka holimo le e ka tlaase.
Baesekele e bilikang:Libaesekele tse bilikang le tsona li atile libakeng tsa boikoetliso, haholo ho ba ratang koetliso ea nako e telele. Basebelisi ba ka fetola khanyetso ho etsisa maikutlo a ho palama kapa ho theosa.
Mochini oa ho Soka:Mochini oa ho soka sekepe ke sesebelisoa sa boikoetliso ba 'mele o felletseng se ka koetlisang mokokotlo, maoto, matsoho le mesifa ea mantlha. Mochini oa ho soka sekepe o etsisa ketso ea ho soka seketsoana, e thusang haholo ho ntlafatsa tšebetso ea pelo.
Thepa ea Matla a Koetliso
Thepa ea koetliso ea matla ke karolo ea bohlokoa ea boikoetliso 'me e ntlafatsa matla a mesifa, mamello le sebōpeho sa' mele. Mofuta ona oa lisebelisoa o kenyelletsa:
Li-dumbbells le li-barbells:Li-Dumbbells le li-barbell ke lisebelisoa tsa mantlha tsa koetliso ea matla 'me li loketse boikoetliso bo fapaneng ba metsoako e kang squats, deadlifts, le likhatiso tsa benche. Ka litekanyo tsena tsa mahala, basebelisi ba ka ntlafatsa matla le mesifa ka katleho.
Rake ea koetliso ea mesebetsi e mengata:Hangata li-racks tsa koetliso tse nang le mesebetsi e mengata li kenyelletsa li-barbell racks, li-pull-up bars, le li-attachments tse ling, tse lumellang basebelisi ho etsa mefuta e mengata ea boikoetliso ba matla joaloka li-squats, likhatiso tsa benche le li-pull-ups. Ke khetho e nepahetseng bakeng sa ba batlang ho ikoetlisa ka matla a mmele o felletseng.
Mechini ea koetliso ea matla:Lisebelisoa tsa mofuta ona hangata li tsitsitse 'me li ka sebelisoa ho ikoetlisa lihlopha tse itseng tsa mesifa, tse kang mechine ea koetliso ea maoto, sefuba le mokokotlo. Ka lebaka la likarolo tsa moralo oa lisebelisoa tsena, basebelisi ba ka etsa koetliso e matla ka mokhoa o sireletsehileng haholoanyane, haholo-holo bakeng sa ba qalang koetlisong ea matla.
Kettlebell:Kettlebell ke sesebelisoa sa boima ba 'mele se chitja se nang le mofeng, se loketseng ho koetlisa matla a matla joalo ka ho tsubella, ho hatella le ho kotama. Moqapi oa eona o lumella basebelisi ho sebelisa lihlopha tse ngata tsa mesifa ka nako e le 'ngoe le ho ntlafatsa tšebelisano le matla a mantlha.
Lisebelisoa tse sebetsang tsa koetliso
Lisebelisoa tse sebetsang tsa koetliso li se li atile haholo lilemong tsa morao tjena, haholo-holo ho ba batlang ho ntlafatsa bokhoni ba bona ba ho etsa mesebetsi ea letsatsi le letsatsi ka koetliso. Mofuta ona oa lisebelisoa o kenyelletsa:
Thapo ea ntoa:Battle rope ke sesebelisoa se sebelisoang bakeng sa koetliso ea nako e telele, e koetlisang mesifa ea letsoho, mahetla, mokokotlo le maoto ka ho tsoka thapo kapele. Ha e ntlafatse matla feela empa hape e ntlafatsa haholo mamello ea pelo.
Elastic band:Elastic band ke sesebelisoa sa boikoetliso bo bobebe se loketseng ho otlolla, ho koetlisa matla le koetliso ea ntlafatso. Basebelisi ba ka sebelisa lihlopha tsa elastic ho etsa lithupelo tse fapaneng tsa ho hanyetsa ho ntlafatsa mamello le matla a mesifa.
Bolo ea meriana le kettlebell:Meriana bolo le kettlebell li loketse koetliso ea ho phatloha, 'me li ka sebelisa mesifa ea mantlha le matla a' mele oohle ka metsamao e kang ho lahlela, ho hatella le ho potoloha.
Sistimi ea koetliso ea ho emisoa ea TRX:TRX ke sesebelisoa se sebelisang boima ba 'mele oa hau bakeng sa koetliso, se loketseng koetliso ea 'mele o felletseng. Basebedisi ba ka fetola bolelele le angle ea thapo ho eketsa kapa ho fokotsa bothata ba koetliso, e loketseng batho ba maemo ohle a ho ikoetlisa.
Qetello
Li-gyms tsa sejoale-joale li fana ka lisebelisoa tse fapaneng tse fapaneng ho kopana le batho ba nang le litlhoko le lipheo tse fapaneng tsa boikoetliso. Ho tloha ho lisebelisoa tsa koetliso ea matla a setso ho ea ho lisebelisoa tsa aerobic tse kopantsoeng le lisebelisoa tsa theknoloji, ho ea ho lisebelisoa tsa koetliso tse sebetsang tse ikamahanyang le bophelo ba letsatsi le letsatsi, libaka tsa boikoetliso li fetohile sebaka se setle sa hore batho ba phehelle bophelo bo botle le 'mele o matla. Ho sa tsotellehe hore na u novice kapa letsoho la khale, ho khetha thepa e nepahetseng le ho e kopanya le moralo o utloahalang oa koetliso ho ka finyella liphello tse ntle ka ho fetisisa tseleng ea ho ikoetlisa.
Nako ea poso: 08-12-2024
