Mokhoa oa ho theola boima ba 'mele

Lirapa tse ngata ke bothata ba hona joale bo amang boholo ba baahi ba lefatše. Hona le mekhoa e mengata e fapaneng eo u ka lekang ho felisa bothata bona ka eona, 'me ho tla buisanoa ka bona sehloohong sena.

Mokhoa oa ho theola boima ba 'mele

Boima bo feteletseng ha bo shebahale hampe feela, empa le litlamorao tse mpe bakeng sa bophelo bo botle ka kakaretso. Ka boima bo feteletseng ho motho, mosebetsi oa tšilo ea lijo, pelo, liphio le litho tse ling tsa kahare li ka sitisoa.

Kotsi e Feteletseng ea Bophelo

Ho na le maemo khafetsa ha motho a qala bophelo ba hae bo botle, a nona haholo, 'me ka lebaka lena, ho hlaha mafu a bobeli, a lebisang liphellong tse mpe.

Ke ka hona ho leng bohlokoa haholo ho latela melaoana ea phepo e nepahetseng le phepo e nepahetseng, hammoho le ho lekola boima ba hau le bophelo bo botle.

U ka thibela ponahalo ea boima bo feteletseng joang?

E le hore u se ke ua loantšana le liponto tse eketsehileng, ho molemo hore u se ke oa li fumana, 'me bakeng sa sena u tlameha ho latela likeletso le melao e' maloa feela.

Ho thibela ponahalo ea boima bo feteletseng boo u bo hlokang:

  • Se ke oa nona haholo
  • hlokomela metheo ea phepo e nepahetseng;
  • fa mmele metsi a lekaneng;
  • Se ke oa ja lijo tse kotsi;
  • ho bapala lipapali.

Malebela ana ohle a bonolo ho latela, hobane ha a hloke boikitlaetso bo matla, nako, le chelete e nyane.

Mokhoa oa ho thibela ponahalo ea boima bo feteletseng

Ho ja lijo tse phetseng hantle le ho kenela lipapali, motho a ke ke a boloka mmele oa hae o le hantle, empa o tla ntlafatsa bophelo bo botle le bophelo bo botle ka kakaretso.

Ka ho etsa lipapali u ntlafatsa bophelo ba hau bo botle

U ka fokotsa boima ba 'mele joang ntle le ho lematsa bophelo bo botle?

Leha ho le joalo, haeba ho na le mathata a boima bo feteletseng, ho tla hlokahala hore mokhoa oa setsebi le mamello mona.

Pele ho tsohle, o tla hloka ho lahla lijo tse halikiloeng, li-preservices, lijo tse bonolo, lino tse khabisitsoeng ka khabone le joala - lihlahisoa tsena li kotsi 'meleng.

'Mele o hloka mokelikeli o lekaneng - metsi a hloekileng, eseng kofi, maro le lino tse ling, empa metsi a hloekisitsoeng.

Tloaelo e lekanyelitsoeng ea metsi a letsatsi ka letsatsi ke lilithara tse 2-3, empa kaofela ho latela boima ba motho.

Ho tlosa boima bo feteletseng, ha ho hlokahale hore u latele lijo tse matla, u lape le ho lula liholong tsa lipapali matsatsi.

U tlameha ho latela likeletso tse bonolo feela tse tla u thusa hore u se ke oa theola mmele, empa hape tsa tlisa bophelo bo botle le 'mele bakeng sa sena seo u se hlokang:

1. Phepo e nepahetseng. Ho bohlokoa ho kenyelletsa lijong tsa hau tsa beke le beke: meroho le litholoana tse ncha (radash, libanana, tamati, likomkomere, joalo-joalo), nama e phehiloeng, mahe, linoko tsa tlhaho, lebese le lihlahisoa tsa lebese le bolila, lijo-thollo, lijo tsa leoatleng, tlhapi, litapole le meroho .

Phepo e nepahetseng bakeng sa ho theola boima ba 'mele

2. Lijo tse tloaelehileng. Ho ja ho lokela ho ba ka likarolo tse nyane makhetlo a 3 ka letsatsi, ho nona ho feta tekano ho thibetsoe ka thata.

Haeba ho ba le moea o sa thibaneng oa tlala lipakeng tsa lijo, o ka etsa seneke ka ho ja apole, yoghur ea mafura a tlase kapa banana.

Sejo se Ikhethileng

3. Tsela ea bophelo bo mafolofolo. Ho theola boima ba 'mele ha u hloke lijo tse matla, empa lipapali tse sebetsang ke karolo ea bohlokoa bakeng sa ho theola boima ba' mele ka nepo.

Ha ho hlokahale ho ngolisa sebakeng sa boikoetliso, ho tla lekana ho nka maeto phakeng, ho ikoetlisa pele ho robala le ka mor'a ho robala, hammoho le squat le ho etsa lintho tse bonolo tsa motlakase.

Mohlala, li-push-ups tse tsoang fatše, boikoetliso moleng le lithaong tse otlolohileng, boikoetliso leboteng la boikoetliso le liropo tsa ho tlola li nepahetse bakeng sa ho tlosa liponto tse eketsehileng, ho tlisetsa 'mele molumo, le ho fa mesifa phomolo le sebopeho.

Papali e tla thusa ho tlosa liponto tse eketsehileng

Ha ho lokele feela ho latela lijo tse thata le ho bolaoa ke tlala, empa hape ho kotsi, hobane hangata sena se lebisa maemong a utloisang bohloko le ho feta. Ke ka lebaka leo u hlokang ho rarolla bothata khahlano le boima bo feteletseng.

Ho latela likeletso tse hlahang sengolong sa kajeno, motho a ka khona ho lahla habonolo liponto tse eketsehileng, a etsa hore 'mele oa hae o be hantle,' me bophelo ba hae bo ile ba phela hantle.

Eketsa ka tlhaloso

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