Joaloka bana, kaofela ha rōna re ne re thabela ho qhoma thapo, empa ha re ntse re hōla, ho pepeseha ha rōna mosebetsing ona hoa fokotseha.Leha ho le joalo, ka sebele ropo ea ho qhoma ke mokhoa o molemo haholo oa boikoetliso o kopanyang mesifa e mengata.Ka tlaase mona ke melemo ea ho qhoma thapo, ho fapana ha eona, le mehato ea ho itšireletsa.
Nakong ea kemiso ea hau ea boikoetliso, ke khothaletsa ka matla ho kenyelletsa jump rope bakeng sa liphetho tse ntle tsa boikoetliso!Lintlha li bontša hore ka mor'a HIIT ea metsotso e 30, ho eketsa ropo ho ka u thusa ho chesa lik'hilojule tse eketsehileng tsa 800 letsatsi le leng le le leng, tse lekanang le hora ea ho sesa.Sena se etsa hore e be e phethahetseng bakeng sa ba batlang ho theola boima ba 'mele empa ba na le nako e lekanyelitsoeng.Jump rope e fana ka melemo e robeli e latelang:
1. Phello e Ikhethang ea ho Chesa Mafura
Ho qhoma ropo ka lebelo le tloaelehileng, moo o hemang hanyane empa o ntse o khona ho bua, ho ka chesa lik'hilojule tse ka bang 400 ka metsotso e 30, ho tšoana le ho matha metsotso e 60.Ho feta moo, ha boemo ba leholimo bo le bobe kapa u phathahane haholo, ropo ea ho qhoma e kopana le litlhoko tsa hau bakeng sa nako, sebaka le katleho!
2. Ho Eketseha ha Lesapo
Ntle le ho fokotsa mafura le ho khothalletsa bophelo bo botle ba pelo le methapo ea mali, ho qhoma ropo ho boetse ho etsa hore masapo a hōle le ho matlafatsa ho teteana ha masapo.Lipatlisiso li bontša hore basali ba qhomang thapo ka makhetlo a 50 ka letsatsi ba ka eketsa ho teteana ha masapo a bona ka 3-4% ka mor’a likhoeli tse tšeletseng, kahoo ba fokotsa kotsi ea lefu la ho fokola ha masapo.
3. Matla a Ntlafetseng
Bakeng sa limathi kapa limathi tsa litsela, ho qhoma ropo ke mokhoa o babatsehang oa ho koetlisa.Kaha maoto ka bobeli a na le matla a matla nakong ea thapo ea ho qhoma, e sebetsana le ho se leka-lekane ha mesifa le ho ntlafatsa tšebelisano-'moho le matla.
4. Mosebetsi o Ntlafetseng oa Cardiovascular
Ropo ea ho qhoma ke boikoetliso ba 'mele, boo, ka boikoetliso bo sa fetoheng, bo matlafatsang tšebetso ea pelo.Ha ts'ebetso ea hau ea pelo e ntse e matlafatsa, 'mele oa hau o amohela mekhoa ea koetliso e matla haholo, e ntlafatsa ts'ebetso ea liatleletiki.
5. Eketsa Mamello ea mesifa
Le hoja ropo ea ho qhoma e le boikoetliso ba 'mele, mokhoa oa ho qhomela o koetlisa mesifa e tlaase ea 'mele haholo.Ho eketsa lebelo la thapo ea ho qhoma ho boetse ho hloka matla a maholo a letsoho le mesifa ea mahetla, ho matlafatsa matla a 'mele a holimo le a tlaase.
6. Ho nkeha habonolo
E nang le lihapi tse peli le thapo, thapo ea ho qhoma e ka lekana le botlolo ea metsi ea 500ml ha e phuthoa, e nka sebaka se senyenyane ka mokotleng oa hau.Kahoo, u ka e jara kae kapa kae 'me ua ikoetlisa neng kapa neng ha u batla.
7. Ho bonolo ho sebetsa le ho ithabisa
Mehato ea thapo ea ho qhoma ha e thata, 'me hoo e ka bang bohle ba ka e etsa.Ka ho iphuthumatsa hantle pele u ikoetlisa, thapo ea ho qhoma ha e hlahise kotsi 'meleng.
8. Kotsi e tlaase ea Likotsi tsa Lipapali
Joalokaha ho boletsoe pejana, thapo ea ho qhoma e na le kotsi e fokolang ea likotsi tsa lipapali.Ba bangata ba ka ’na ba ipotsa, “Na ho qhoma thapo ha ho thata mangoleng?”Litsebi tsa bongaka li bontša hore khatello ea mangole nakong ea thapo ea ho qhoma e hlile e nyenyane ho feta nakong ea ho matha!Ho matha ho tsamaisa leoto le le leng ho ea ho matla a sebetsang, ka ho sisinyeha ha mangole ho rarahaneng, ho bakang tšusumetso e kholo mangoleng.Ka lehlakoreng le leng, thapo ea ho qhoma e kenyelletsa matla a lekanang maotong ka bobeli le matla a emeng, ho beha khatello e fokolang mangoleng.
Haeba maikutlo a hau a thapo ea ho qhoma a lekanyelitsoe ho tlolela holimo-le-tlase, hlahloba mekhoa ea boithabiso e entsoeng ke morupeli.Ho na le metsamao e meraro ea ba qalang e loketseng ba bacha ho qhoma ropo:
1. Dynamic Lateral Step Touch
Otlolla thapo ea ho qhoma ka mokhoa o tšekaletseng ho tšoaea sebaka sa mehato e ka thōko.Beha matsoho a hao ka tlhaho ka pel'a sefuba sa hau, maoto a hao a arohane ka bophara ba mahetla 'me mangole a kobehile hanyenyane.
Tsamaisa leoto la hao le letona ho ea ka ho le letona, 'me u tlise leoto la hao le letšehali haufi le lona ho ea ka ho le letona, u tsamaise' mele oa hau ka thōko joaloka lekhala ho ea qetellong ea thapo ea ho qhomela.Koba butle ho thetsa mofeng, ema, 'me u fallele pheletsong e 'ngoe ea mofeng oa thapo ea ho qhomela.Pheta ketso.
2. Jump Rope Shuttle Run
Hape, otlolla thapo ea ho qhomela fatše 'me u eme ka lehlakoreng le leng la mofeng, maoto a hao a arohane ka bophara ba mahetla le ho hata holim'a thapo.Butle-butle mathela pele ho fihlela u fihla pheletsong e 'ngoe ea thapo, u inamela fatše ho tšoara mofeng.Ema 'me u potlakele morao butle ho ea pheletsong e 'ngoe ea thapo, u thetse mofeng hape.Pheta ketso.
3. Qhomela ka Mahlakore ka Maoto Hammoho
Mena mofeng oa thapo ea ho qhoma ho-ho-hoe o eme ka lehlakoreng le letona la thapo.Beha matsoho a hao ka mor'a hao 'me u khumame hanyenyane mangole, u leka ho boloka maoto a hao a le hammoho.Tsoela pele, sebelisa matla ka 'mele oa hao, 'me u qhomele ka lehlakoreng le letšehali la thapo ha u ntse u eme ka lengole le kobehileng ha u theoha.
Le hoja thapo ea ho qhoma e na le kotsi e fokolang ea ho tsoa kotsi, ha e na kotsi ka ho feletseng.Litlhokomelo tse tšeletseng tseo u lokelang ho li ela hloko ke tsena:
1. Kgetho ya Thapo ya Tlola
Ho na le mefuta e fapaneng ea liropo tse fumanehang, ho kenyelletsa le tsa bana le koetliso, tse fapaneng ka bolelele le boima ba 'mele.Ho khetha bolelele bo loketseng bo tsamaellanang le litlhoko tsa hau ho tla ntlafatsa liphetho tsa hau tsa boikoetliso.Ho fumana bolelele bo nepahetseng ba thapo, hata holim'a thapo 'me u phahamise maqhama mahlakoreng ka bobeli.Ha likhahla tsa hau li etsa angle ea 90-degree, bophahamo bo lokela ho fihla ho pota mokhubu oa hau.Boima bo ka khethoa ho latela litakatso tsa motho, empa ba qalang ntle le motheo oa matla ba lokela ho khetha boima bo tloaelehileng.
2. Ha e khothalletsoe ho Batho ka bomong kapa ba nang le Maqeba a Mangole
Le hoja tšusumetso ea thapo ea ho qhoma e nyenyane, batho ba nang le boima bo feteletseng kapa histori ea maqeba a mangole ba na le mangole a fokolang ha a bapisoa le a mang.Ho eletsoa hore u se ke ua leka ho qhoma thapo ntle le ho buisana le mokoetlisi oa setsebi kapa ngaka haeba u labalabela ho leka.
3. Khetha Sebaka se Loketseng
Ho ikoetlisa sebakeng se sireletsehileng ke mohato oa pele oa ho qoba likotsi.Qoba ho qhoma thapo libakeng tse phahameng kapa mekatong e thata.Sebakeng seo, khetha pina e mathang ea PU lebaleng la lipapali kapa u behe 'mathe oa yoga ka tlas'a maoto a hau ho eketsa cushion.
4. Apara Athletic Shoes
A na u tloaetse ho qhoma ropo u sa roala lieta kapa u roala li-slipper lapeng?Tlohela mokhoa ona o mobe!Ho roala lieta tsa liatleletiki ho bohlokoa bakeng sa ho qhoma ropo.Lieta tse nang le elasticity e ntle le ho koaheloa li sireletsa maoto a hau, li thibela mathata le li-sprains.
5. Qhomela Bophahamo
Ha ho hlokahale hore u qhomele holimo haholo;ho tlolela holimo ha ho bolele hore ho chesa lik'hilojule tse ngata.Bophahamo ba ho qhoma bo khothalletsoang bo lekane feela ho lumella thapo hore e fete tlas'a maoto a hau.Ho qhomela holimo haholo ho eketsa moroalo mangoleng a hao 'me ho ka lebisa likotsing tsa maqaqailana.
6. Ho Iphuthumatsa le ho Otlolla Pele le Ka mor'a Koetliso
Hopola ho futhumala pele u ikoetlisa ho lokisa 'mele oa hau, ho thibela likotsi, le ho ntlafatsa ts'ebetso.Ka mor'a ho ikoetlisa, otlolla ho lumella mesifa ea hao e chesang ho feta hore e pholile butle-butle 'me u boele u tenyetsehe!
Nako ea poso: Nov-17-2023