Koetliso ea Cardio, e tsejoang hape e le boikoetliso ba aerobic, ke e 'ngoe ea mefuta e atileng haholo ea boikoetliso.E hlalosoa e le mofuta ofe kapa ofe oa boikoetliso o koetlisang pelo le matšoafo ka ho khetheha.
Ho kenyelletsa cardio mesebetsing ea hau ea letsatsi le letsatsi e ka ba e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho ntlafatsa ho chesa mafura.Ka mohlala, tlhahlobo ea liphuputso tse 16 e fumane hore ha batho ba ntse ba ikoetlisa haholoanyane, ba lahleheloa ke mafura a mpa.
Liphuputso tse ling li fumane hore boikoetliso ba aerobic bo ka eketsa boima ba mesifa le ho fokotsa mafura a mpa, ho potoloha letheka le mafura a 'mele.Liphuputso tse ngata li khothaletsa metsotso e 150-300 ea ho ikoetlisa ka matla ka beke, kapa metsotso e ka bang 20-40 ea boikoetliso ba aerobic ka letsatsi.Ho matha, ho tsamaea, ho palama libaesekele le ho sesa ke mehlala e seng mekae feela ea boikoetliso ba cardio bo ka u thusang ho chesa mafura le ho qala ho theola boima ba 'mele.
Mofuta o mong oa cardio o bitsoa HIIT cardio.Ena ke seshene ea lithupelo tsa nako e telele.Ena ke motsoako oa metsamao e potlakileng le linako tse khutšoane tsa ho fola ho phahamisa lebelo la pelo ea hau.
Phuputso e 'ngoe e fumane hore bahlankana ba neng ba etsa metsotso e 20 HIIT makhetlo a 3 ka beke ba lahleheloa ke karolelano ea 12kg ea mafura a' mele libeke tse 12, leha ho se na liphetoho tse ling lijong tsa bona kapa mokhoa oa bona oa bophelo.
Ho ea ka phuputso e 'ngoe, ho etsa HIIT ho ka thusa batho ho chesa lik'hilojule tse fetang 30% ka nako e lekanang le ea mefuta e meng ea boikoetliso, e kang ho palama baesekele kapa ho matha.Haeba u batla feela ho qala ka HIIT, leka ho fapanyetsana ho tsamaea le ho matha kapa ho matha ka metsotsoana e 30.U ka boela ua fetola lipakeng tsa boikoetliso bo kang li-burpees, push-ups, kapa squats, u nka khefu e khutšoane lipakeng.
Nako ea poso: May-05-2022