Ke ja lijo tse thata letsatsi le leng le le leng.Ke noa metsi feela ho e-na le soda
Ke hobane'ng ha ke ntse ke nona?
Ha ho na 'mele oa tlhaho oa mafura;ke feela hore o dumela ntho e itseng.
1
Ho ja hanyenyane ho tla potlakisa ho chesa mafura
Mokhoa ona o ka bona phello e itseng ka nako e khutšoanyane feela, 'me o tla baka tšenyo' meleng ka nako e telele.
Liteko tse loketseng tsa saense li pakile hore haeba u ja lik’hilojule tse ka tlaase ho 800 ka letsatsi, bophelo ba hao bo tla be bo le kotsing.
√:Hoa hlokahala ho eketsa palo ea boikoetliso motheong oa lijo tse phetseng hantle ho netefatsa ho kenngoa ha saense ea protheine, lik'habohaedreite le mafura.Haeba u batla ho theola boima ba 'mele kapele, u ka leka boikoetliso ba nakoana ba HIIT bo phahameng haholo.Impulse FitnessHIIT lisebelisoa tsa koetliso li ka fihlela litlhoko tsa hau ka botlalo, ka kopo, tobetsa sehokelo bakeng sa lintlha tse ling.
2
Ke batla feela ho lahleheloa ke mafura karolong e itseng
"Ke mpa feela ke batla ho etsa hore matsoho a be tšesaane", "Ke mpa feela ke batla ho etsa hore mpa e ka tlaase e be sephara" ... Empa ho lahleheloa ke karolo e itseng ea mafura ha e eo.
√:Li-sit-ups ha lia lekana haeba u batla ho felisa mpa e mafura.Seo u se hlokang feela ke koetliso ea 'mele o felletseng.Ho joalo le ka likarolo tse ling.
3
Boikoetliso ba Aerobic bo etsa hore batho ba be mosesaane, koetliso ea matla e etsa hore batho ba be matla
Batho ba bangata ba nahana hore koetliso ea matla e tla etsa hore 'mele o teteane le ho tlala mesifa.Ha e le hantle, ha ho bonolo hakaalo hore motho a phele hantle.
√:Haeba u batla ho theola boima ba 'mele ha u ntse u bōpa, u tlameha ho eketsa koetliso ea matla ho phaella ho koetliso ea aerobic.Ha boima ba mesifa bo ntse bo eketseha, metabolism le eona ea eketseha.
Impulse Fitness e na le mefuta e mengata ea lithupelo tsa lihlahisoa tsa matla, tse ka kopanang le tsohle tsa haumatlalitlhoko tsa koetliso, ka kopo, tobetsa sehokelo bakeng sa lintlha.
√:Rera mokhoa o hlophisitsoeng oa koetliso, o tsepamisitse maikutlo ho koetliso ea matla a motsoako le ea tsamaiso, ka tekanyo e loketseng ea matla a tlaase a aerobic le HIIT, 'me u fetole mokhoa oa aerobic nako le nako.
4
Ha motho a ntse a fufuleloa, ho sebelisoa mafura ka potlako
Palo ea mofufutso e amana le palo ea litšoelesa tsa mofufutso tseo motho a nang le tsona le bongata ba metsi a bolokiloeng 'meleng, ho e-na le hore mafura a chesoe ebe o fetoha mofufutso.
5
Ho otlolla ho ka etsa hore maoto a hao a slimmer
Lebaka le ka sehloohong la ho potoloha ha leoto le leholo ke ho bokella mafura, 'me mokhoa oa ho fokotsa ho bokella mafura ke ho ikoetlisa kamehla le ho laola lijo tsa hau.Ho otlolla ho ke ke ha etsa hore selikalikoe sa hau se be nyane.
√:Ho otlolla ho ka thoba mesifa ka mor'a boikoetliso bo matla le ho tsosolosa mesifa e thata le e khutsufalitsoeng ka mor'a boikoetliso ho bolelele bo phutholohileng ka ho fetisisa.Ka hona, le hoja ho otlolla ka mor'a ho ikoetlisa ho ke ke ha e-ba masesaane maoto, ho tla boloka mesifa e le boemong bo botle ka ho fetisisa.
6
Khaola li-carbs ha u ntse u ja
Li-carbohydrate li 'nile tsa nkoa e le lira tse kholo ka ho fetisisa tsa ho theola boima ba' mele ka nako e telele, kahoo nakong ea tahlehelo ea mafura, batho ba bangata ba qoba ho ja li-carbs pele kapa ka mor'a ho ikoetlisa.
√:U se ke ua tšaba ho ja li-carbs pele le ka mor'a koetliso.Sepheo sa bona se seholo ke ho chesa matla, eseng ho ba fetola mafura.
E-ja li-fibre tse ngata le li-carbs tse rarahaneng, 'me u khaole li-carbs tse "mpe" joalo ka lijo-thollo tse phehiloeng le bohobe bo tšoeu.
