Ho chesa mafura lapeng

E le ho etsa bonnete ba hore mafura a chesang lapeng, o lokela ho atamela taba ena ka mokhoa o fapaneng, mme o kenyeletse bophelo ba hau le ntho e 'ngoe le e' ngoe e tlatsetsang mafura a mafura 'me, ho fapana le moo, kenyeletsa tsohle tse tla u thusa ho li tlosa.

Mafura a potlakileng a chesang lapeng

E le hore u sebetsane ka katleho le mosebetsi ka nako e khutšoanyane, u lokela ho laola lijo tsa hau. Ka sebele, ke ka lebaka la matla a mangata ao 'mele o qobelloang hore o boloke lisele tsa mafura.

Ntle ho lijo:

• lijo leha e le life tse halikiloeng;
• mafura 'ohle (li-lard, botoro, nama ea kolobe, margarine le ho ba le lijo le lijo tsa bona);
• tsoekere le tsohle tse monate (haholo-holo lijana, li-biscuits, likuku, tsokolate ea lebese);
• bohle ba phofo (ho tsoa pasta, likopi, li-dumplings ho bohobe le meqolo).

Ho e-na le hoo, lijo li lokela ho ameha ka liprotheine: ja mahe a lijo tsa hoseng, buckwheat le nama - bakeng sa lijo tsa motšehare, chankase chisi e le bohobe, tlhapi kapa likhoho le meroho - bakeng sa lijo tsa motšehare.

Ho ikoetlisa ka mafura a tukang lapeng

Bakeng sa tahlehelo ea boima ba 'mele, ho hlokahala ho kopanya li-cardio-load ka matla, ena ke tsela e bonolo le e potlakileng ka ho fetisisa. Mafura a tukang lapeng a khoneha feela haeba u latela lijo le ho ikoetlisa kamehla - 3-4 linako tse ling ka beke metsotso e 40-60. Bakeng sa ho ikoetlisa lapeng, ho ikoetlisa ho joalo ho loketse:

1. Ho ruruha ka thapo e tlōlang (metsotso e 15).
2. Ho matha sebakeng (15 metsotso).
3. Ho matha litepising kapa litlelase le sethala (metsotso e 15).
4. Boima bo lekanang (15 metsotso).
5. Li-squats tse nang le li-dumbbells (lihlopha tse 3 tsa linako tse 15).
6. Litlhaka le li-dumbbells (lihlopha tse 3 tsa linako tse 15).
7. Litlatsetso tse tsoang fatše ke tsa khale (lihlopha tse tharo tsa linako tse 10).
8. Boikoetliso ba matsoho le li-dumbbells (lihlopha tse 3 tsa linako tse 15).

Ho tsoa lithupelong tse tharo tsa pele ho ho ikoetlisa, ho lekane ho kenyelletsa e le 'ngoe kapa tse peli ho khetha, ebe o tsamaisa mosebetsi o feletseng le ho qeta ho otlolla . Ha u qeta nako e telele u matha kapa u tlōla, ha e le hantle, mafura ao a arohana ka katleho.