Boikoetliso ba 3 ho fokotsa letheka lapeng

Litaba

• 1. Mpa ea ka morao
• 2. Ho tšela mpa
• 3. Mpa ka mpeng
• Litlhahiso tse akaretsang

Boikoetliso bo matlafatsang thekeng bo boetse bo thusa ho tiisa mesifa ea mpa, ho etsa hore mpa e tiee, ntle le ho thusa ho ntlafatsa ts'ehetso ea mokokotlo, ho khothaletsa ntlafatso ea maemo le ho qoba bohloko ba mokokotlo bo ka bakoang ke ho ba boima bo feteletseng le bofokoli ba mpeng.

Hore boikoetliso bona bo sebetse, ho bohlokoa hore boikoetliso le bona bo etsoe ho thusa ho potlakisa metabolism, joalo ka ho tsamaea ka potlako, ho matha, ho palama baesekele, hape ho bohlokoa ho ikoetlisa ka matla le ho ba le phepo e nepahetseng le e lekaneng bakeng sa morero.

Boikoetliso bo 3 ba ho tiisa letheka bo ka etsoang lapeng ke:

1. Mpa ea ka morao

Motho o lokela ho robala ka mekokotlo, a khumame ka mangole ebe a beha maoto a bona fatše. Joale, ntle le ho sotha molala, phahamisa 'mele hanyane, hokela mpa le ho otlolla matsoho ka pele ho' mele, o leka ho ama letsoho le letona ho ea leoto le letona ebe le letsoho le letšehali ho leoto le letšehali, e le 'ngoe ka nako. Ho kgothaletswa ho etsa lihlopha tse 3 tsa ho pheta-pheta tse 20 kapa ho ea ka tataiso ea setsebi sa thuto ea 'mele.

2. Ho tšela mpa

Ho etsa boikoetliso bona, motho o tlameha ho robala ka mokokotlo, ho khumama maoto le ho tšela leoto le leng ho le leng. Ebe u nka setsoe se ka lehlakoreng le leng ho leba leotong le kobehileng, u pheta lihlopha tse 3 tsa ho pheta-pheta tse 20 kapa ho latela tlhahiso ea morupeli.

Ho eketsa matla a boikoetliso bona, maoto a ka emisoa moeeng, a ka bang 90º, mme mahlakore ka bobeli a ka sebetsoa ka nako e le 'ngoe, joalo ka ha eka motho o palame baesekele.

3. Mpa ka mpeng

Mofuta ona oa mpa o etsoa ka bolo ea pilates. Bakeng sa sena, motho o tlameha ho tlohela bolo, a ts'ehetsa botlaaseng ba mokokotlo, ebe o etsa motsamao oa mpa, o lula a etsa mokokotlo oa mesifa ea mpa.

Litlhahiso tse akaretsang

Boikoetliso ba ho fokotsa letheka bo ka etsoa letsatsi le letsatsi mme matla a lokela ho eketsoa beke le beke. Mokoetlisi a ka khothaletsa mefuta e felletseng ea boikoetliso ho ntlafatsa ts'ebetso, empa ntle le boikoetliso, ho bohlokoa hore o se ke oa ja lijo tse nang le mafura le tsoekere, kapa oa noa lino tse tahang. Sheba malebela a ho fokotsa letheka.

Malebela ke ana a ho fepa a ka u thusang ho fumana liphetho tse ling hape: