Na u tseba melemo eohle e leshome ea ho ikoetlisa?

Mehleng ea kajeno, ho na le mekhoa e mengata ea ho ikoetlisa, 'me batho ba bangata ba ikemiselitse ho ikoetlisa ka mafolofolo.Empa boikoetliso ba batho ba bangata e lokela ho ba feela ho bopa 'mele ea bona e metle!Ha e le hantle, melemo ea ho kenya letsoho ka mafolofolo boikoetlisong ba 'mele ha se sena feela!Joale melemo ea ho ikoetlisa ke efe?A re ithuteng ka eona hammoho!
1. Lokolla khatello ea bophelo le mosebetsi
Ho phela sechabeng sa kajeno se nang le khatello e phahameng, ho na le lintho tse ngata tseo u lokelang ho tobana le tsona letsatsi le leng le le leng hoo batho ba bang ba sitoang ho mamella habonolo, tse kang ho tepella maikutlong, ho ferekanngoa ha matla joalo-joalo.Ho na le mokhoa o motle oa ho e etsa.U ka e fufuleloa.Batho ba mathang ba na le liphihlelo le maikutlo a joalo.Ha ba kopana le mathata, maikutlo a bona a tla fetoha.
Joale molao-motheo o tobileng ke ofe?Ho bonolo haholo hore lipapali tse sebetsang li tla etsa hore 'mele ea rona e hlahise mofuta oa lintho tse molemo ho' mele le likelello tsa rona, ke hore, "endorphin" e bitsoang "happiness hormone".Ka boikoetliso, 'mele o tla hlahisa karolo ena e ngata, e etsang hore u ikutloe u phutholohile ebile u thabile!Kahoo haeba u batla ho imolla khatello, joale u ikoetlise ka mafolofolo!

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2. Fitness sexy, e ka hohela mahlo a batho ba pota-potileng
Ke ngoanana ofe ea sa rateng monna ea 'mele o thata, matsoho a teteaneng le mpa e bataletseng?Banna ba sexy ba tla etsa hore basali ba se ke ba khona ho iphelisa.Letotong la lifilimi le TV, setšoantšo sa 'mele o hlobotseng o koahetsoeng ka lipalesa tsa rosa se senola collarbone, eo hangata e etsang hore banana bohle ba lebaleng la lifilimi ba hoeletse.
Haeba ka letsatsi le leng a qala ho ikoetlisa ka tšohanyetso, o tlameha ho rata motho ea haufi le eena.A ka fumana sehlooho kapa a itšepa haholoanyane ka ho ikoetlisa.

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3. Eketsa matla
Ho ikoetlisa ka makhetlo a 2-3 ka beke ho ka eketsa matla a 'mele ka 20% le ho fokotsa mokhathala ka 65%.Lebaka ke hore boikoetliso bo ka ntlafatsa metabolism ea rona, ho matlafatsa matla a rona a 'mele, le ho eketsa secretion ea dopamine bokong, e ka etsang hore re se ke ra ikutloa re khathetse haholo!

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4. Ho ikoetlisa ho ka haha ​​kholiseho ea ho sebetsana le mathata
Ho lahleheloa ke cheseho ea bophelo, ho tepella maikutlo ho tla etsa hore banna ba ikutloe ba se na thuso, ba se na bokhoni, ba sitoa ho etsa letho.Kahoo tharollo e bonolo ka ho fetisisa ke ho iphelisa.
Hafeela u ntse u ipehela lipakane tsa boikoetliso butle-butle qalong ea ho ikoetlisa, joale ka ho phethahala butle-butle ha lipakane, banna ba tla khona ho lula ba e-na le maikutlo a thabileng le ho iketsetsa boitšepo bakeng sa bona.Taba ea bobeli, boikoetliso ba nako e telele bo ka thusa banna ho hlaolela mekhoa e metle ea ho phela, ho etsa hore 'mele ea bona e phele hantle, hape ho tlise liphetoho tse ntle tsa kelello ho banna.

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5.Fitness e khothalletsa ho robala hantle
Ho robala hantle bosiu ho tla ntlafatsa mohopolo oa hau, tlhahiso le maikutlo.Ho ikoetlisa ke senotlolo sa ho robala hantle.Ho ikoetlisa kamehla ho ka u thusa ho robala kapele le ho teba.

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6. Ho phela hantle 'meleng ho ka thefula methapo ea mali le ho thibela mafu a pelo
Lipapali tse tloaelehileng le tsa saense le tsona li ka ba le tšusumetso e ntle ho morphology, sebopeho le ts'ebetso ea tsamaiso ea pelo.Mohlala, kamora koetliso ea mamello ea matla a nepahetseng, e ka ntlafatsa le ho ntlafatsa bokhoni ba phepelo ea mali le bokhoni ba metabolism ea mesifa ea pelo, ea fokotsa ho beoa ha mafura leboteng la methapo ea mali, ea bapala karolo e ntle ho thibela ho thatafala ha methapo ea mali, hape le ho thibela ho thatafala ha methapo ea mali. thibela ho hlaha ha mafu a myocardial ischemic.

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7. Ntlafatsa mohopolo
Kaofela re batla ho ba le mohopolo o betere oa ho tobana le mathata a mosebetsi kapa litlhahlobo.Ho latela lipatlisiso tsa morao-rao tse hatisitsoeng koranteng ea boithuto ba boko ba boitšoaro, boikoetliso ba aerobic bo ka eketsa palo ea lihomone tse maling ka mohopolo!

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8. Ha ho bonolo ho tšoaroa ke serame
Hona joale, mokhoa o nepahetseng oa batho ba nang le boikoetliso bo fokolang ba nang le monyetla oa ho tšoaroa ke serame ha o hlake, empa o hatisitsoe ho British Journal of sports medicine Liphuputso tsa morao-rao li bontša hore batho ba ikoetlisa ka makhetlo a fetang a mahlano ka beke ke 46% e fokolang. tshoaroa ke sefuba hofeta ba ikoetlisa hang kapa ho se ikoetlise.Ho phaella moo, batho ba ikoetlisang kamehla ba na le 41% matsatsi a seng makae a matšoao ka mor'a hore ba tšoaroe ke sefuba, 'me 32% - 40% e fokotse matla a matšoao a fokolang.Bafuputsi ba hakanya hore ho ikoetlisa ho ka thusa ho ntlafatsa sesole sa 'mele!

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9. Kenyelletsa tšebetsong
Selemong se fetileng, phuputso e entsoeng ho basebetsi ba liofisi ba 19803 e bonts'itse hore basebetsi ba nang le mekhoa ea ho ikoetlisa ba sebetsa hantle ka 50% ho boqapi, bokhoni ba ho fana ka maikutlo le tlhahiso ho feta basebetsi-'moho le bona ntle le ho itekanela.Liphetho tsa lipatlisiso li phatlalalitsoe ho Journal of Public Health Management.Ka hona, lik'hamphani tse ntseng li eketseha United States li kentse libaka tsa boikoetliso bakeng sa basebetsi hore ba li sebelise selemong sena!

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10. Eketsa mesifa ho thusa ho theola boima ba 'mele
Ka keketseho ea mesifa e tlisoang ke koetliso ea matla a mesifa, tekanyo ea metabolism ea 'mele e tla eketseha butle-butle tlas'a boemo bo tsitsitseng, kahoo o tla chesa lik'hilojule tse ngata letsatsi le leng le le leng.Phuputso e fumane hore bakeng sa ponto e 'ngoe le e' ngoe ea mesifa e ekelitsoeng 'meleng, ho ne ho jeoa 35-50 kcal e eketsehileng ka letsatsi.


Nako ea poso: Jun-19-2020