Koetliso ea matla, e tsejoang hape e le koetliso ea ho hanyetsa, e bolela boikoetliso ba karolo ea 'mele khahlanong le khanyetso, hangata ka lihlopha tse ngata, tse ngata tsa ho phahamisa boima ba' mele ho ntlafatsa matla a mesifa.Ho ea ka phuputso ea 2015 e entsoeng ke General Administration of Sport, ke karolo ea 3.8 lekholong feela ea banna le karolo ea 1 lekholong ea basali ba ka holimo ho lilemo tse 20 ba ipabolang ka koetliso ea matla.
>> Koetliso ea matla e na le litsebo
Ho sa tsotellehe ho hlokomoloha koetliso ea matla, melemo ea eona ea bophelo bo botle e mengata.Ka mor'a lilemo tse 40, mesifa ea motho e qala ho fokola.Koetliso ea matla e ka matlafatsa mesifa le li-ligamente, ea hlasimolla masapo, ea ntlafatsa ho teteana ha masapo le ho thibela le ho lieha ho lahleheloa ke masapo.Ho ikoetlisa kamehla ho ka boela ha thusa ho bōpa 'mele oa hao, ho u thusa ho theola boima ba' mele, le ho theola tsoekere ea mali.Leha ho le joalo, ho na le mekhoa e meng ea koetliso ea matla e lokelang ho lateloa ke melao-motheo e latelang:
1. Etsa koetliso e hlophisitsoeng ka makhetlo a 2-3 ka beke.Tlohela bonyane lihora tse 48 lipakeng tsa boikoetliso ho fa mesifa ea hau nako ea ho lokisa.
2. Qala ka lihlopha tse kholo tsa mesifa (sefubeng, mokokotlo, maoto) ebe u sebetsa le lihlopha tse nyenyane tsa mesifa (mahetleng, liphatlalatso, abs).Boikoetliso ba 'mele ke boikoetliso bo kenyelletsang manonyeletso a fetang a mabeli, joalo ka li-barbell squats tse sebetsang mesifa ea serope le li-hull-ups tse khutlisetsang mesifa ea morao.Boikoetliso ba sehlopha sa mesifa se senyenyane se kenyelletsa manonyeletso a mabeli feela 'me a fumaneha sebakeng se seng, joalo ka likhatiso tsa benche bakeng sa mahetla le li-curls tsa mpa bakeng sa mesifa ea mpa.
3. Khetha mojaro o ka phetoang ka makhetlo a 8 ho isa ho a 12 ntle le ho phahamisa.Haeba u qala ho ikoetlisa, kapa matla a fokola, u ka khetha boima bo bobebe ho pheta makhetlo a 10 ho isa ho a 15.
4. Batho ba hōlileng le bakuli ba nang le khatello ea kelello ba lokela ho lekanya khatello ea mali pele ba e-na le matla, hobane ho tšoara phefumoloho ea bona ka koetliso ea matla ho tla etsa hore khatello ea mali ea bona e phahame.Lihlopha tsena tse peli tsa batho li boetse li lokela ho ela hloko khetho ea boima e seng kholo haholo.
Ntle le ho itšetleha ka mechini, baetsi ba 'mele ba ka boela ba etsa boikoetliso ba boima ba' mele joalo ka li-squats tsa leoto le le leng le li-push-ups.Ka tsela efe kapa efe, taeo ea motsamao ke ea bohlokoa ka ho fetisisa.Haeba bohloko bo hlaha nakong ea boikoetliso, ho ka etsahala hore kotsi e bakoa ke boemo bo fosahetseng kapa boikoetliso bo feteletseng.U lokela ho emisa ka nako 'me u ee sepetlele ho ea hlahlojoa.
>> Sehlopha sa rekere ho aha matla
Bakeng sa baahi ka kakaretso, mokhoa o molemo ka ho fetisisa oa ho ikoetlisa o buelloang ke makhetlo a mararo ho isa ho a mahlano ka beke, boikoetliso ba aerobic bo matla bo itekanetseng bonyane metsotso e 30 nako le nako;Hape etsa makhetlo a 2 ~ 3 ka beke ea mojaro o mahareng, 'mele oohle oa boikoetliso bo matla ba sehlopha sa mesifa se seholo;Pele le ka mor'a boikoetliso, ka ho feto-fetoha ha boikoetliso ba ho otlolla.
Koetliso ea matla ke ea bohlokoa.Empa ho batho ba bangata, ka lebaka la mosebetsi kapa nako, ho thata ho ea boikoetlisong ho ea haha matla, kahoo re ka sebelisa boikoetliso ba matsoho ntle le boima ba 'mele.Boikoetliso bo tloaelehileng ba mahala bo kenyelletsa squats, push-ups, belly curls, mapolanka le hip Bridges.Haeba seo se sa u lekana, leka lesela la elastic.
E entsoe ka latex ea tlhaho, lihlopha tsa elastic li sebetsa hantle ho ntlafatsa matla a mesifa, ho tsamaea le ho fetoha ha maemo.Ha ho bapisoa le thepa e tsitsitseng, sehlopha sa elastic se bonolo ho se jara, se bonolo ho se sebelisa, ho feto-fetoha ha maemo a phahameng a boikoetliso, se ka kopanngoa boemong leha e le bofe, koetliso ea sefofane, ts'ebetso e matla, ts'ebetso e phahameng.Ka kopo hlokomela hore matla a elastic a na le khanyetso e fapaneng 'me hangata a khetholloa ka mebala.Baetsi ba fapaneng ba tla sebelisa mebala e fapaneng, joalo ka mosehla o mong molemong oa khanyetso ea 1.4 kg, e tala molemong oa khanyetso ea 2,8 kg, mokoetlisi ho latela boemo ba bona ba matla a ka khetha e loketseng.U se ke ua leka ho hanyetsa haholo qalong.Kopa mokoetlisi oa hau "tlhahiso ea boikoetliso".
Bakeng sa motho ea tloaelehileng, lihlopha tsa elastic li sebelisoa hamolemo ho haha mamello ka lihlopha tse kholo tsa mesifa.Ka mohlala, ho itloaetsa gluteus maximus, ho ema kapa ho itšetleha ka holimo ho ka ts'oaroa ka lehlakoreng le leng la thapo sebakeng se tlaase, ntlha e 'ngoe e tsitsitse ka leoto ka lesela la maqaqailaneng, exhale ho phahamisa leoto ka morao le holimo, boloka. 1 ~ 2 metsotsoana, inhale ho tsosolosa, fetola leoto;Ho aha li-pectoral tsa hau, phuthela lesela la elastic ka mor'a mahare a mahetla 'me u le tšoare ka matsoho a mabeli ho etsa li-push-ups.Mosifa o mong le o mong ho phethela ketso ea 12 ho isa ho makhetlo a 20 / lihlopha, 2 ho ea ho 3 lihlopha / linako, 2 ho isa ho makhetlo a 3 ka beke.U ka sebelisa lihlopha tse teteaneng tsa rekere ho aha lihlopha tse kholo tsa mesifa.U ka boela ua phutha lihlopha tse teteaneng ka likhoele tse peli kapa ho feta ho eketsa khanyetso.
Mokoetlisi o lokela ho hlahloba hore na ha a lumellane le lihlahisoa tsa latex le hore na lesela la elastic le robehile.Haeba e sebelisoa khafetsa, hopola ho e khutlisa kamora likhoeli tse 1-2.Itloaetse ho ela hloko motsamao o tloaelehileng, ka ho phefumoloha.
>> Koetliso ea matla e chesa mafura joang?
Ho e senya, koetliso ea matla e fapane le boikoetliso bo tsoelang pele joaloka ho matha.E finyelloa ka lihlopha tsa metsamao, ka khefu pakeng tsa sehlopha ka seng sa metsamao.Kahoo hora ea koetliso ea matla e bonahala e nka hora;Empa ha e le hantle, nako ea koetliso e sebetsang e ka ba metsotso e 20-30 feela, 'me nako e setseng ke phomolo.Ke hobane'ng ha u hloka ho phomola?Hobane ha u ntse u phethela sehlopha se seng le se seng sa metsamao, ha ho na boikoetliso ba oksijene, bo tla lebisa ho bokelleng ha lactic acid, ka hona ka mor'a sehlopha ka seng sa boikoetliso, u tla utloa ho ruruha ha mesifa, joale o hloka ho phomola ho metabolize lactic acid.
Ho latela molao-motheo oa metabolism ea matla, boikoetliso ba anaerobic bo itšetlehile haholo ka tsoekere ho fana ka matla.Ts'ebetsong ea ho bola ha anaerobic ea tsoekere, lintho tse nang le asiti tse kang lactic acid li tla hlahisoa.Kahoo ho bonahala eka koetliso ea matla ha e chese mafura?Joale koetliso ea matla e chesa mafura joang?
Pele ho tsohle, koetliso ea matla e matlafatsa tlhahiso ea lihomone tse itseng, ea bohlokoa ka ho fetisisa ke testosterone.Liphuputso li fumane hore ka mor'a koetliso ea matla, litekanyetso tsa testosterone li tla eketseha, 'me testosterone e na le karolo e hlakileng ea ho sebelisoa ha mafura, ho eketsa lihlahisoa tsa mesifa, le ho khothalletsa tlhahiso ea lisele tse khubelu tsa mali, e ka' nang ea e-ba mokhoa o ka sehloohong oa ho koetlisa matla ho chesa mafura.Koetliso ea matla e matlafatsa tlhahiso ea testosterone ka nako e khutšoanyane, e lekaneng ho ba le phello e latelang ho lipolysis.
Taba ea bobeli, leha o chesa tsoekere nakong ea boikoetliso ba matla, phefumoloho ea hau e ntse e potlakile nakong ea phomolo, 'me u ntse u ka chesa mafura a mang.U ka utloisisa hore u chesa tsoekere nakong ea koetliso ea matla le mafura nakong ea phomolo.
Ha e le hantle, ka kakaretso, koetliso ea matla e ka 'na ea e-ba boholo ba motheo oa endocrine.
Nako ea poso: Dec-07-2022