Mehleng ea kajeno ea tlhokomelo ea bophelo bo botle, ho theola boima ba 'mele e se e le sepheo se phehelloang ke batho ba bangata. Ho matha ke mokhoa o tloaelehileng oa ho theola boima ba 'mele, o loketseng lipapali tsa batho ba bangata.

Joale, ho matha ho ka fihlela phello e nepahetseng ea ho theola boima ba 'mele joang ka nako e khuts'oane? Mona ke lenaneo le sebetsang la libeke tse 8 ho theola boima ba 'mele.

Lenaneo la ho matha libeke tse 1-2: ho tsamaea ka potlako ho kopantsoe le ho matha

Pele u qala ho matha, etsa mesebetsi e bonolo ea ho lokisetsa, e kang ho tsamaea, ho futhumala, joalo-joalo Libekeng tsa pele tsa 1-2, re ka sebelisa motsoako oa ho tsamaea ka potlako le ho matha ho fokotsa bothata ba koetliso, e le hore ho be bonolo. ho e khomarela, 'me butle-butle ho ntlafatsa ts'ebetso ea cardiopulmonary le bokhoni ba liatleletiki, tse kang: ho tsamaea ka potlako metsotso e 5, ho matha ka metsotso e 5, ho pheta-pheta, ho khomarela metsotso e 50-60 nako le nako.

Morero oa ho matha libeke tse 3-4: Phetoho ea ho matha khafetsa

Ho qala bekeng ea boraro, bokhoni ba rona ba liatleletiki bo ntlafetse 'me re ka fetela ho mathang a tšoanang, ke hore, ho matha ka lebelo le tsitsitseng la lik'hilomithara tse 6-8 ka hora.

Bekeng ea boraro, nako ea ho matha e ka eketseha butle-butle ho fihlela metsotso e 30-40, 'me e setseng ke matsatsi a 1-2 ka beke. Bekeng ea bone, o ka eketsa nako ea ho matha ka mokhoa o nepahetseng ho fihlela metsotso e ka bang 40-50.

Lenaneo la libeke tse 5 ho isa ho tse 6: Ho matha ho kopantsoe le li-squats

Bekeng ea bohlano le ea botšelela, re ka eketsa ts'ebetso ea squat motheong oa ho matha, e ka matlafatsang sehlopha sa mesifa ea 'mele le ho ntlafatsa boleng ba metabolism ho finyella phello e ntle ea tahlehelo ea boima ba' mele.

Mokhoa o ikhethileng ke ho matha metsotso e 10, ebe u hlophisa li-squats tse 20, u phete, u khomarela metsotso e ka bang 40, ho theoha, palo ea hau ea li-squats e ka bang 80.

Moralo oa ho matha libeke tse 7-8: ho matha + ho matha ka potlako

Bekeng ea bosupa le ea borobeli, re ka sebelisa motsoako oa ho matha le ho matha ka potlako. Ena ke koetliso ea nako e matla haholo, e ka eketsang lebelo la pelo ka potlako, ea boloka 'mele o le boemong bo phahameng ba metabolism ka mor'a koetliso,' me e tsoele pele ho ja lik'hilojule ho finyella phello e ntle ea ho chesa mafura.

Tsela e tobileng ke ho matha metsotso e 5, ho matha ka potlako bakeng sa motsotso o le mong, ho pheta-pheta, le ho khomarela lipotoloho tse ka bang 4.

Ka lenaneo lena la libeke tse 8 la ho theola boima ba 'mele, le kopantsoeng le taolo ea lijo tsa mahlale, u ke ke ua fihlela sephetho se nepahetseng sa ho theola boima ba 'mele feela, empa hape le ho ntlafatsa 'mele oa hau, ho ntlafatsa boikoetliso ba hau ba' mele, le ho tiisa 'mele oa hau ka mor'a hore u fokotsehe.