Ho hloa mehato e tla ithuta: ho futhumala - ho hloa - ho tsamaea ka potlako - ho otlolla, metsotso e 8 ho futhumala metsotso e 40 ho hloa metsotso e 7 ho tsamaea ka potlako.
Tataiso ea Boemo ba ho hloa:
1. Boloka 'mele o itšetlehile ka pele ka mokhoa o itekanetseng, o se ke oa tiisa mpa feela, empa hape o koala mesifa ea marako ka hloko, mokokotlo o otlolohile joalokaha o hlephile, mahlo a tiile 'me a shebile pele, karolo ea mantlha ea motho e tšoana le tšepe. poleiti, qoba hunchback, 'me' mele o tsitsitse e le Tazan.
2. Matsoho ka tlhaho a sisinyeha ka mahlakoreng a mabeli a 'mele, u ka leka ho eketsa ho sisinyeha ka morethetho, ka tieo hore u se ke ua tšehetsa li-handrails mahlakoreng ka bobeli, u itšetlehile ka ho leka-lekana le matla a bona.
3. Ela hloko taelo ea ho theoha ha leoto, pele u lumella monoana ho ama fatše, ebe o fetela ho leoto, serope, lengole le monoana ka linako tsohle u lule u le moleng o otlolohileng, u qobe ka hare ho robeli ka ntle ho tse robeli, boloka ho tsamaya hantle.
Ha e sebetse treadmillhloa:
1. Tšoara matsoho 'me u sekamele ka ho toba kapa ka morao;
2. Masapo a mokokotlo a sa tsitsang le letheka;
3. Ho thella ha menoana, matla a leoto a ka pele;
4. Nka mehato e khutšoanyane.
Litlhophiso tsa gradient tsa mahlale le lebelo:
1. Metsotso ea pele ea 8 ea ho futhumala ka ho feletseng, letsoapo 8-10, lebelo la 3;
2. Joale metsotso e 8-40 e tletse sprint, letsoapo 13-18, lebelo la 4-6 (tokiso e feto-fetohang ho ea ka 'mele oa motho ka mong);
3. Ho elella qetellong ea metsotso e 7, butle butle butle 'me u tsamaee ka potlako, letsoapo 8-10, lebelo 3-4.
Qetellong ea boikoetliso ba hau, etsa bonnete ba hore u otlolla manamane, lirope le letheka. Namane e otlolla: Hata mohato ka leoto le le leng, sekamela pele, 'me u utloe ho otlolla mokokotlong oa namane ea hau. Serope se otlolohileng: Ema ka thōko ka leoto le le leng, u khutlele leoto le leng morao, 'me u tšoare leqaqailaneng la hao' me u le ise ho ea lethekeng la hao. Letheka le otlolohileng: Robala ka mokokotlo oa hao holim'a mathe a yoga ka maoto a kobehile, u behe leoto le leng holim'a le leng, u tšoere leoto la hao le ka tlaase 'me u hule pele. Tšoara mokhoa o mong le o mong ka metsotsoana e 20-30.
Tsena ke lintlha tsa mosebetsi oa ho hloa treadmill. Na u ithutile tsona? E-ea u e leke!
Nako ea poso: Oct-16-2024