Sengoli: Joan Hall
Letsatsi La Creation: 28 Hlakubele 2021
Ntlafatsa Letsatsi: 12 November 2024
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Haeba u na le bothata ba bongaka kapa u motho e moholo ea holileng, u ka ba kotsing ea ho oa kapa ho khoptjoa. Sena se ka baka masapo a robehileng kapa likotsi tse mpe le ho feta.

Ho ikoetlisa ho ka thusa ho thibela ho oa hobane ho ka:

  • Etsa hore mesifa ea hau e be matla le ho fetoha habonolo
  • Ntlafatsa botsitso ba hau
  • Eketsa hore na o ka ba mafolofolo halelele hakae

U ka etsa boikoetliso bo latelang neng kapa neng ha kae kapa kae. Ha o ntse o matlafala, leka ho tšoara boemo bo bong le bo bong nako e teletsana kapa ho eketsa litekanyo tse bobebe maqaqailaneng a hao. Sena se tla eketsa hore na boikoetliso bo sebetsa hantle hakae.

Leka ho ikoetlisa metsotso e 150 ka beke. Etsa boikoetliso ba ho matlafatsa mesifa matsatsi a 2 kapa ho feta ka beke. Qala butle butle 'me u hlahlobe mofani oa tlhokomelo ea bophelo ho etsa bonnete ba hore u ikoetlisetsa mofuta o nepahetseng. U kanna ua batla ho ikoetlisa u le mong kapa ho kena sehlopheng.

Ha o ikoetlisa, etsa bonnete ba hore o hema butle le ha bonolo. Se ke oa phefumoloha.

U ka etsa boikoetliso bo leka-lekaneng nakong ea mesebetsi ea letsatsi le letsatsi.


  • Ha u ntse u emetse moleng lebenkeleng, leka ho leka-lekanya ka leoto le le leng.
  • Leka ho lula fatše le ho ema ntle le ho sebelisa matsoho.

Ho matlafatsa manamane a hao le mesifa ea maqaqailana:

  • Tšoara tšehetso e tiileng ea teka-tekano, joalo ka morao setulong.
  • Ema ka mokokotlo o otlolohile 'me u khumame mangole ka bobeli.
  • Sutumelletsa menoaneng ea hau holimo kamoo ho ka khonehang.
  • Butle-butle lirethe tsa hau fatše.
  • Pheta makhetlo a 10 ho isa ho a 15.

Ho etsa hore marao a hao le mesifa ea hau ea morao e matlafale:

  • Tšoara tšehetso e tiileng ea teka-tekano, joalo ka morao setulong.
  • Ema ka mokokotlo o otlolohileng, maoto a bophara ba mahetla, 'me u khumame mangole ka bobeli.
  • Phahamisa leoto le le leng ka morao ho uena, ebe u khumama ka lengole 'me u tlise serethe sa hau.
  • Butle-butle leoto la hau le khutlele sebakeng se emeng.
  • Pheta makhetlo a 10 ho isa ho a 15 ka leoto ka leng.

Ho etsa hore mesifa ea hau ea serope e be matla le ho fokotsa bohloko ba lengole:


  • Lula setulong se ka morao se otlolohileng maoto a hau a le fatše.
  • Otlolla leoto le le leng ka pel'a hau ka hohle kamoo ho ka khonehang.
  • Butle-butle leoto la hau morao.
  • Pheta makhetlo a 10 ho isa ho a 15 ka leoto ka leng.

Ho o nolofaletsa ho potoloha:

  • Lula setulong se ka morao.
  • Beha leoto le leng setulong se tlaase ka pel'a hao.
  • Otlolla leoto la hau le setulong ebe o nanabetsa letsoho la hao lehlakoreng lena.
  • Tšoara metsotsoana e 10 ho isa ho e 20. Ebe u lula fatše.
  • Pheta makhetlo a 5 ka leoto ka leng.

Ho tsamaea ke tsela e ntle ea ho ntlafatsa matla, botsitso le mamello.

  • Sebelisa molamu kapa motsamao ha ho hlokahala bakeng sa ts'ehetso.
  • Ha o ntse o matlafala, leka ho tsamaea mobung o sa lekanang, joalo ka lehlabathe kapa lehlohlojane.

Tai Chi ke boikoetliso bo botle bakeng sa batho ba baholo ba phetseng hantle ho thusa ho ntlafatsa botsitso.

Ho sisinyeha habonolo le boikoetliso ka letamong la ho sesa ho ka thusa ho ntlafatsa botsitso le ho aha matla.

Haeba u na le bohloko, ho tsekela, kapa ho hema ka thata nakong ea boikoetliso kapa kamora ho ikoetlisa, emisa. Bua le setsebi sa hau sa 'mele, mooki kapa mofani ka seo u nang le sona le pele u tsoela pele.


  • Boikoetliso ba ho tenyetseha

Setsi sa Naha sa webosaete ea Botsofali. Mefuta e mene ea boikoetliso e ka ntlafatsa bophelo ba hau le bokhoni ba hau ba 'mele. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. E ntlafalitsoe ka la 2 Mmesa, 2020. E fihlile ka la 8 June, 2020.

Setsi sa Naha sa webosaete ea Botsofali. Thibela ho oa le ho robeha. www.nia.nih.gov/health/prevent-falls-and-fractures. E ntlafalitsoe ka la 15 Hlakubele 2017. E fihlile ka la 9 Mmesa, 2020.

Sherrington C, Fairhall NJ, Wallbank GK, le al. Ho ikoetlisa bakeng sa ho thibela ho oela ho batho ba baholo ba lulang sechabeng. Setsi sa Cochrane Database Rev. 2019; 1: CD012424. PMID: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.

  • Ho ikoetlisa le ho ikoetlisa
  • Ho oa

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