Ho sebetsana ka katleho le lefu la tsoekere la 2 qalong kapa ho fokotsa boemo ba mokuli ea nang le lefu la tsoekere la mofuta oa 1 e ka ba lintlha tse peli: ho ja le ho ikoetlisa. Tšusumetso ea lintlha tsena ka bobeli e lebisa ho fokotseheng ha tsoekere ea mali, ho fokotseha hoa litlamorao tse mpe tsa lefu la tsoekere.
Hobaneng u ikoetlisa bakeng sa lefu la tsoekere?
Ho ikoetlisa bakeng sa lefu la tsoekere ho fana:
- Ho fokotseha ha tekanyo ea tsoekere ea mali (nakong ea ha motho a ikoetlisa ka matla, matla a bolokiloeng ka har'a lisele a a ja, 'me ba khona ho monya karolo e ncha ea tsoekere maling).
- Fokotsa mafura a mmele le taolo ea boima ba 'mele.
- Fetola mofuta oa cholesterol maling le maboteng a methapo ea mali. Ka polelo ea bongaka, phapang ea cholesterol ka mefuta e 'meli ea amoheloa - letsoalo le tlase le le phahameng. Ho ikoetlisa ho hlahisa maemo a ho fetola mofuta o kotsi oa k'holeseterole (letsoalo le tlase) hore e be sebopeho se seng (letsoalo le phahameng), e sebetsang bakeng sa 'mele oa motho.
- Fetolela khatello ea methapo ea kelello e fetoha motsamao.
- Lefu la tsoekere la Bophelo.
Ho ka etsoa eng ka lefu la tsoekere: boikoetliso ba aerobic
Boikoetliso bo khothalletsoang ke batho ba lefu la tsoekere ke aerobic. Polelo ee e bolelang?
Boikoetliso ba aerobic ha bo fane ka keketseho e kholo ea matla a mesifa, empa sena ha se bohlokoa ho lefu la tsoekere. Ntho ea bohlokoa ke hore boikoetliso ba aerobic bo ka fokotsa tsoekere ea mali le ho fokotsa mafura a mmele. See se etsahala joang?
Ntho e ka sehloohong ho li-aerobic process ke oksijeneKa mojaro o tsitsitseng, kamehla ho lekane hore karabelo e tsoele pele.
Lisele tsa litho li sebelisa mehloli ea matla 'me li hloka hore e phethe hape ka potlako. Sebete se ntša tsoekere maling, empa tsoekere e ke ke ea kenngoa ka mabaka a mabeli: ha ho na insulin e lekaneng kapa e sa lekaneng (ka hona glugose ha e khone ho feta marakong a methapo ea mali liseleng) mme ha ho na oksijene e lekaneng (hore oxidation e etsahale). Ka hona, tsoekere e phahameng ea mali le ho haella ha matla liseleng lia thehoa, hangata ho lahleheloa ke kelello, komisi.- Ho tsamaea, ho tsamaea (ntle le ho jara meroalo e boima, ka lebelo la hau, haholo ha monate kamora lijo tsa mots'eare, lijo tsa hoseng kapa lijo tsa hoseng).
- Ho tsamaea butle (ho phefumoloha ka khutso).
- Ho sesa (ha ho tlholisano).
- Ho palama cycling.
- Li-rolling, skates, ho thellelisa lehloeng la naha (ka thabo, ntle le tlholisano le batho ba bang).
- Likolo tsa motjeko (ntle le likarolo tsa lefika le roll le boikoetliso ba 'mele).
- Li-aerobics tsa metsi.
Ke eng e ke keng ea etsoa ka lefu la tsoekere?
- Matha marathone.
- U ka se tsamaee u matha haholo ho ba nang le lefu la tsoekere (o ka sesa le ho palama baesekele), hammoho le ba nang le lefu la tsoekere le omeletseng la tsoekere kapa ba na le bohloko bo otlang nameng ba bona.
- U ke ke ua etsa dumbbells ka mathata a mahlo.
- Ho ipeha ka palo e eketsehileng ea li-ketones (acetone) ka har'a moroto ho khethiloe ke likhoele tsa liteko.
- Khafetsa etsa boikoetliso ba matla (li-dra-ups, push-ups, sebetsa le bara).
- Fana ka ts'ebetso ea 'mele ka tsoekere e phahameng ea mali (e seng holimo ho 15 mmol / l).
Likarolo tsa thuto ea 'mele bakeng sa lefu la tsoekere
- Hoa hlokahala ho lekanya tsoekere ea mali pele le ka mor'a lithuto.
- U ka ikoetlisa kamora ho ja lijo tsa hoseng, batho ba nang le lefu la tsoekere ha ba khone ho its'oara "ka mpeng e se nang letho."
- Morero o ka sehloohong oa ho hlahloba boemo ba 'mele nakong ea litlelase - boikoetliso bo etsoa ho fihlela ho tepella ho se hokae, ho se ho se joalo.
- Bolelele ba nako bo itšetlehile ka tekanyo ea lefu la tsoekere. Bakeng sa bakuli ba nang le mohato o matla oa lefu lena, nako ea ho ikoetlisa e lekanyetsoa metsotso e 20 ka letsatsi. Ka ho lekana - metsotso e 3040 ka letsatsi. Boemong ba pele ba lefu lena, nako e khothalletsoang ea ho ikoetlisa ke metsotso e 50-60 letsatsi le letsatsi.
Lenane la Boikoetliso ba Lefu la Tsoekere
Ho ikoetlisa ho ka aroloa ka lihlopha:
- Phepelo ea aerobic ho theola tsoekere e maling.
- Boikoetliso bakeng sa maoto.
- Boikoetliso ba ho phefumoloha.
Boikoetliso ba 'mele ba ho tloaetse ho potoloha ha mali maotong
Boikoetliso bona bo etsa hore phallo ea mali e kenelle maotong, e thibele masapo a mokokotlo le ho fokotsa bohloko ba mesifa.
- Ho ema: tsamaisa (jara boima) leotong - ho tloha masokisi ho ea bohareng ba leoto le serethe, ebe u khutlela ho li-socks.
- Ho phahama menoaneng le ho oela maotong kaofela.
- U lutse setulong: tsamaisa menoana ea hau - e phahamisa, e otlolle, e theole fatše. Nka pensele ka menoana ebe u e fetisetsa sebakeng se seng, ka tsela e fapaneng le leoto ka leng.
- Ho sisinyeha ho potoloha ka menoana.
- Ho sisinyeha ho potoloha le serethe - ha lisokisi li phomotse fatše (boikoetliso bona bo sebetsa leqaqailaneng mme bo kenya tšebetsong phallo ea mali ka hara leqaqailana).
- Ho robala mokokotlong oa hau - baesekele - re nahana ka baesekele e nahanang.
Koetliso e 'ngoe le e' ngoe e etsoa ka makhetlo a 10, 'mele kaofela o nka metsotso e 10 ho isa ho e 15.
Lefu la tsoekere la Dumbbell
Koetliso ea Dumbbell bakeng sa lefu la tsoekere e khothalletsoa ho fihlela metsotso e 15 ka letsatsi. Re khothaletsa boikoetliso bo latelang:
- Ho ema ka li-dumbbells matsohong: phahamisa matsoho ka mahlakoreng ebe u a theola tlaase, u a jere ka matsoho a otlolohileng ka pel'a hau.
- Phahamisa letsoho le leng le nang le dumbbell holim'a hlooho ea hau, u e khumamele ka setsoe mme u theole brashe ea dumbbell tlase mokokotlong oa hau (ka morao ho hlooho ea hau).
- Phahamisa 'me u otlolle matsoho ka li-dumbbells ho ea mahlakoreng. Tsamaisa matsoho ho tloha ka lehlakoreng ho ea pele le ka morao.
- Matsoho a nang le li-dumbbells tlase. Phahamisa marang-rang a lithunya, o inama.
Ho ikoetlisa ka lefu la tsoekere
Ho phefumoloha phefumoloho ho tsoa ho Professionalologist Vilunas
Mokhoa ona o ipapisitse le ho eketsa palo ea oksijene e kenang liseleng. Nakong e tlang, sena se matlafatsa ts'ebetso ea lisele tsa beta tse hlahisang insulin. Ho na le keketseho ea insulin maling.
Mokhoa oa ho phefumoloha ka mokhoa o boima o ts'oana le mokhoa oa ho phefumoloha ka mokhoa o hlakileng (boikoetliso bo tsejoang ba ho hema molemong oa ho matlafatsa mmele le psyche). Inhale le exhale ka molomo, ha moea o mongata o kena matšoafong. Inhale e khuts'oane ebile e matla, exhale e telele (metsotsoana e 3).
Ho khothalletsoa ho sebelisa ho phefumoloha ho joalo ka metsotso e 2-3 makhetlo a 'maloa (3 ho isa ho 6) ka letsatsi.
Gymnastics Strelnikova
Boikoetliso bona ba ho phefumoloha bo ipapisitse le phefumoloho e lerata e nang le lerata nako le nako ea ho phefumoloha ka makhetlo a 60 ka motsotso. Meea e phefumolohang e kopantsoe le mesebetsi ea 'mele, eo, ka nako ea ho hema, e hatellang sefuba kantle (ka morethetho o kokotele ka pele, kapa squat, kapa u inamise mahetleng, jj.). Ka lebaka la boikoetliso ba ho phefumoloha, mats'oafo a tletse ka oksijene mme oksijene e tletse ka litho tsohle le lisele. Molumo oa Vascular oa tsosolosoa, phallo ea mali e kenngoe tšebetsong, ho hlokahalang bakeng sa batho ba lefu la tsoekere.
Mokhoa oa Strelnikova oa ho phefumoloha o iphumane e le mokhoa o sebetsang oa ho loantsha sefuba, tšoaetso ea vaerase, bronchitis ea asthmatic le lefu la pelo. Lethathamong la li-contraindication ho lihlopha ho latela mokhoa oa Strelnikova - ke boteng ba mali a tsoang ka hare feela.
