Haeba u sa ikoetlise maoto, u e etsetsa lefeela!

Banna le basali ba lokela ho ela hloko koetliso ea maoto, leoto ke sehlopha se seholo ka ho fetisisa sa mesifa ea 'mele, bohlokoa ba koetliso ea maoto bo fihla hōle haholo.

Bashemane ba ka khothalletsa secretion ea testosterone, ho boloka matla a matla, litekanyetso tsa testosterone li ka khothalletsa ho hōla ha mesifa, ho etsa hore u be matla haholoanyane, ho boloka boemo bo bocha.

Koetliso ea maoto ea banana e ka ntlafatsa matheka a bataletseng le maoto a teteaneng, a theha letheka le tletseng, a etsa mela e thata ea maoto, 'me a be le sebōpeho se kobehileng.

Boikoetliso ba batho ba maoto ba koetliso ea maoto bo ka leka-lekanya tsoelo-pele ea 'mele, ho u thusa ho senya nako ea botlolo, ho ntlafatsa botsitso ba maoto a ka tlaase, matla a phatlohileng, e le hore u phahamise boima bo bongata, u hlaolele mohala o motle oa' mele.

Koetliso ea maoto bakeng sa batho ba batenya e ka eketsa dikahare tsa mesifa, ea matlafatsa boleng ba metabolism ea motheo, ea u lumella ho ja lik'hilojule tse ngata letsatsi le leng le le leng, ka katleho ho ntlafatsa bokhoni ba ho chesa mafura le ho bōpa, le ho theha 'mele o mosesaane.

Batho ba hōlileng, masapo a masapo a tla fokotseha, a tsitlelle ho koetlisoa ha maoto a ka khothalletsa ho kenngoa ha khalsiamo, ka katleho ho ntlafatsa lesapo la masapo, empa hape ho thibela ho senyeha ha mesifa, maoto a fokolang, ho tsuba, ho ntlafatsa ho feto-fetoha ha maoto, ho boloka maoto a matla le a tenyetsehang.

Ba qalang ba qala ho koetlisa maoto joang? Re ka qala ka boima bo tlaase kapa boikoetliso ba maoto a mahala 'me butle-butle re eketsa bothata ba koetliso, e le hore re ka ikoetlisa ka mokhoa o atlehileng le ka mokhoa o sireletsehileng.

Tse latelang li arolelana sehlopha sa liketso tsa koetliso ea maoto tse loketseng ba qalang, ithute mokhoa oa ts'ebetso, fokotsa lebelo la ts'ebetso, e le hore u ntlafatse phello ea koetliso ea maoto, u boloke nako ea boikoetliso ba matsatsi a 3-4.

1. Squat (15 reps, 4 lihlopha tsa ho pheta-pheta)

Motsamao 2. Lunge ka ho le letšehali le ka ho le letona (lipheta-pheta tse 10-15 ka lehlakoreng le leng, lihlopha tse 2)

Ketso ea 3. Squat ea leoto le le leng (lipheta-pheta tse 10-15 ka lehlakoreng le leng, lihlopha tse 2)

Movement 4, ho ema ka lehlakoreng le leng ho phahamisa leoto (makhetlo a 15 ka lehlakoreng le leng, lihlopha tse 2 tsa ho pheta-pheta)

Movement 5. Lunge squat (makhetlo a 10-15 ka lehlakoreng le leng, lihlopha tse 2 tsa ho pheta-pheta)

Movement 6, jumping lunge squat (lipheta-pheta tse 10-15 ka lehlakoreng le leng, lihlopha tse 2)