U entse qeto ea ho theola boima ba 'mele. U batla ho tlosa boima ba hao bo feteletseng kapele kamoo ho ka khonehang. "Joang ho theola boima ba 'mele ka nako e khuts'oane?" U ile ua qala ho etsa lipatlisiso.
Ha ke tsebe hore na u kopane le liphetho tsa mofuta ofe, empa ho theola boima ba 'mele ka nako e khuts'oane ha se mokhoa o phetseng hantle. Ha e tšoarelle ka nako e telele 'me u ke ke ua fumana liphetho. Lebaka la sena ke "Litsela tse 1 tse bonolo tsa ho theola ponto e le 20 ka bekeKe e hlalositse sehloohong sa ka. U ka bala sehlooho seo pele ebe u tsoela pele ho bala sehlooho sena.
Joang ho theola boima ba 'mele ka nako e khuts'oane?
Haeba u batla ho theola boima ba 'mele ka tsela e phetseng hantle' me ka nako e ts'oanang u theole boima ba 'mele ka mokhoa o tsitsitseng, hlahloba malebela a latelang:
Mokhoa oa ho theola boima ba 'mele ka nako e khuts'oane?
1- E-ba le moralo oa kamehla le o leka-lekaneng oa lijo
Ja meroho e mengata, litholoana, lijo-thollo, liprotheine le mafura a phetseng hantle. Lula hole le lijo tse tsoekere le tse phehiloeng ka hohle kamoo ho ka khonehang.
2- Qala ho ikoetlisa
Iphe nako ea ho etsa lintho tsa 'mele tse kang ho tsamaea, ho matha, ho sesa kapa ho palama baesekele bonyane metsotso e 30 ka letsatsi. Boikoetliso ba Cardio bo u thusa ho chesa mafura.
3- Hlokomela ho noa metsi
Ho noa bonyane lilithara tse 2 tsa metsi ka letsatsi ho thusa metabolism ea hau hantle le ho boloka takatso ea hau ea lijo e le taolong.
Qala ho ja lijo tsa hau ka lipoleiti tse nyenyane. Hlokomela ho ja ka ho hlafuna butle. Ka tsela ena, u tla ikutloa u khotše ka nako e khutšoanyane 'me u tla ja lijo tse fokolang.
5- Leka ho fokotsa khatello ea maikutlo
Ho ka etsahala hore u be boima ba 'mele ha u imetsoe kelellong. U ka sebelisa mekhoa ea ho phomola e kang yoga, ho thuisa kapa boikoetliso bo tebileng ba ho hema ho fokotsa khatello ea kelello.
6- Ela hloko mekhoa ea hau ea ho robala
Ho robala ka ho lekaneng le boleng ba boleng ke ntho ea bohlokoa ts'ebetsong ea ho theola boima ba 'mele. Etsa bonnete ba hore u robala lihora tse 7-8. Ho hlokometsoe hore batho ba sa robaleng ka ho lekaneng ba nona.
7- U se ke ua hlokomoloha lijo tse bobebe
Ho ja lijo tse bobebe tse phetseng hantle lihora tse latelang ka mor'a lijo tsa hau tsa mantlha ho lelefatsa maikutlo a ho khora le ho fokotsa takatso ea ho ja ho feta tekano.
8- Fokotsa tšebeliso ea joala
Joala bo na le lik'hilojule tse se nang letho 'me bo baka boima ba' mele. Ha u noa joala, ela hloko hore u noe tekanyo e lekanyelitsoeng ntle le ho feta ho feta tekano.
9- Ikhothatse
Mokhoa oa ho theola boima ba 'mele o ka ba phephetso. Ke ka lebaka leo ho leng bohlokoa hore u itlhahise. Ipehele lipakane 'me u boloke koranta ea letsatsi le letsatsi kapa beke le beke ho latela tsoelo-pele ea hau. Arolelana tsoelo-pele ea hau le motsoalle ea u tšehetsang.
10- Iphe meputso
Beha meputso e menyenyane ho keteka likatleho tsa hau. Tsena e ka ba lintho tse kang ho reka buka e ncha kapa ho qeta nako u etsa ketso eo u e ratang. Ka tsela ena o ka eketsa tšusumetso ea hau.
Hopola hore ho bohlokoa haholo ho theola boima ba 'mele ka tsela e phetseng hantle ho e-na le ho theola boima ba' mele kapele. E-ba le mamello bakeng sa liphello tsa nako e telele le tse sa feleng. U ka nahana ho batla thuso ho setsebi sa phepo e nepahetseng kapa setsebi sa lijo.
Qetellong, sepheo sa motho e mong le e mong oa metabolism le ho theola boima ba 'mele li fapane. Se ke oa ipapisa le ba bang 'me u etse lintlafatso tse nyane mohatong ka mong. E-ba le mamello, u se ke ua tšaba ho oa, 'me u thabele ho finyella lipakane tsa hau.
