Ke hobane'ng ha maoto a hao a teteaneng, joaloka a tlou?

Batho ba bangata ba na le maikutlo a hore maoto a teteaneng hobane mesifa e ntlafala haholoanyane, ke hore, hobane ba lula ba tsamaea letsatsi le leng le le leng, kapa ba roala lieta tse phahameng, e leng se fellang ka tsoelo-pele ea mesifa ea maoto, e tla fetoha e khutšoanyane le e teteaneng.
Ka hona, ha e le hantle 80% ea banana ha ba rate koetliso ea matla, ba tšaba koetliso ea matla, hobane ba nahana hore 'mele o matla' me litaba tsa mesifa li amana.Empa seo ha se nnete.

Lebaka leo ka lona maoto a tla ba a teteaneng ha se hobane mesifa e ntse e ntlafatsoa, ​​empa hobane mafura a maotong a mangata.Bophahamo ba mafura bo boholo ka makhetlo a mane ho feta ba mesifa.Ho lula nako e telele ho tla lebisa ho bokellaneng ha mafura, eseng ka lebaka la bongata ba mesifa.
Ho phaella moo, mesifa ea banana e thata ho itloaetsa, esita le bashanyana ba batla ho hlaolela lirope tse tsoetseng pele li thata haholo, 'me testosterone' meleng oa banana ke 1/20 feela ea bashanyana, 'me bothata ba ho hlahisa mesifa ke ho feta. ho feta makhetlo a 20 a bashanyana.U se ke ua lula u nahana hore seo u se nahanang se nepahetse, 'me u ithute haholoanyane ka kutloisiso e tloaelehileng ea ho phela hantle e le hore u se ke ua senya molekane oa hau.

Ponahalo ea maoto a tlou e bakoa ke mabaka a mangata, a tloaelehileng haholo ke hore lijo tse feteletseng li lebisa ho lik'hilojule tse phahameng, 'me li rata ho lula nako e telele' me li se ke tsa ikoetlisa, tse tla lebisa ponahalong ea maoto a tlou.
Ka hona, ho qala ka mabaka ana a mabeli, re ka etsa katleho ka mabaka ana a mabeli, e le hore maoto a tlou a rona a ka fokotseha 'me a fetoha maoto a malelele.
Ntlha ea pele ke ho rarolla bothata ba lik'hilojule tse feteletseng
Ho tloha lijong ho laola ho kenngoa ha lik'hilojule, ho ja lijo tse bobebe, ho tlohela lijo tsohle tse nang le lik'halori tse ngata, ho ja litholoana le meroho e mengata le lijo tse nang le protheine e ngata, e le hore metabolism ea bona e ka ntlafatsoa, ​​​​ho fokotsa lijo tsa caloric ka nako e le 'ngoe, empa hape ho potlakisa ho fokotsa mafura a tukang.
Ho feta moo, u lokela ho tlohela lintho tse monate tseo hangata u ratang ho li ja, haholo-holo banana, ba se nang khanyetso ea lintho tse monate.Le hoja lijo tse monate li le monate, empa tekanyo ea lijo tse monate ka mocheso o phahame haholo, empa hape e lebisa ho tsofalang ka potlako ea oxidative ea 'mele oa motho, kahoo, tsoekere ke ntho e nyenyane eo re lokelang ho e etsa.

Ntlha ea bobeli ke ho lula nako e telele
Kaofela re lula re lutse ka lebaka la mosebetsi le sekolo, empa re ke ke ra fetola seo.Leha ho le joalo, re ka ipehela nako ea ho fokotsa menyetla ea ho lula nako e telele, joalo ka ho ema le ho ema metsotso e 10-15 ka mor'a ho se etse hora, ho fokotsa khatello ea ho lula mokokotlong.Hape re ka sebelisa nako ea ho ea ntloana, nako ea ho tšela metsi ka kamoreng ea tee, ho ema ho fokotsa tšusumetso ea ho lula nako e telele ho 'mele, ha u lutse, u ka boela ua etsa li-tiptoe tse ngata,' me qetellong. re ka sebelisa nako ea ka mor'a mosebetsi ho ntlafatsa boikoetliso ba bona.
Ho phaella moo, ntho ea bohlokoa ka ho fetisisa bophelong ba rona ke boikoetliso, mohlala, u ka tsitlella ho ikoetlisa ka matsatsi a fetang 4 ka beke, ho boloka nako e fetang 1 hora nako le nako, u ke ke ua ba mafura (tlas'a motheo oa taolo ea lijo). ).

Ka ho theola sekhahla sa mafura a 'mele oa hau ka lintlha tse peli tse ka holimo, lebelo la mafura a leoto le tla fokotseha,' me maoto a tlou a tla lula hōle le uena.Leha ho le joalo, maoto a malelele ha a tšesaane, empa a ikoetlise.U lokela ho matlafatsa maoto a hao hore a be le sebōpeho e le hore u ka ba le letheka le letle le maoto a malelele.
Lintlha tse latelang ke sehlopha sa maoto a maoto a matle a phahamisang khato ea letheka, e le hore u ka fokotsa fatše lapeng, itloaetse maoto a hao a malelele, u khomarele khoeli hamorao, e le hore maoto a hao a malelele a ka pepesoa.
1, lehlakoreng le ka lehlakoreng (ka ho le letšehali le ka ho le letona makhetlo a 10, pheta lihlopha tse 3)

2. Phahamisa lengole la lateral sebakeng sa ho khumama (makhetlo a 10 ka lehlakoreng le letšehali le ka ho le letona, pheta lihlopha tse 3)

3. Phahamisa maoto ka mor'a ho khumama ka mangole (makhetlo a 10 ka lehlakoreng le letšehali le ka ho le letona, pheta lihlopha tse 3)

4. Ho phahamisa leoto ka mor'a hore u khumame (makhetlo a 10 ka lehlakoreng le letšehali le ka ho le letona, pheta lihlopha tse 3)

5. Li-squats (lipheta-pheta tse 15, lihlopha tse 3)

6. Hip Bridge (15 repetitions, 3 lihlopha)

7, phahamisa leoto la supine (makhetlo a 16-20, pheta lihlopha tse 3)

8, squat ea lunge (ka ho le letšehali le ka ho le letona makhetlo a 15, pheta lihlopha tse 3)

9. Phahamisa maoto ka mor'a ho sutumetsa (makhetlo a 15 ka lehlakoreng le leng le lihlopha tse 3 tsa ho pheta-pheta)