Li-gymnastics tse se nang boikaketsi: hore na ke eng le melemo e meholo

Litaba

• 1. Lokisa letheka hantle
• 2. Tlosa mesifa ea hau ea morao
• 3. Ho loantša moroto le ho lahleheloa ke mantle
• 4. Thibela hernias
• 5. Loantša ho kheloha ha kholomo
• 6. Ntlafatsa ts'ebetso ea thobalano
• 7. Ntlafatsa boemo le botsitso
• Mokhoa oa ho ikoetlisa ka mokhoa o hatellang
• Ho ikoetlisa ka mokokotlo

Li-gymnastics tsa ho itšoara hampe ke mokhoa o qapiloeng lilemong tsa bo-70 'me o se o le maemong a boithapollo le litleliniking tsa tlhabollo, hobane ntle le ho matlafatsa mesifa ea mpa le ea mokokotlo, ho bonts'itsoe hore e na le thuso e le mokhoa oa ho thibela le ho phekola liphetoho tse' maloa joalo ka hernias, liphetoho sebakeng sa thobalano, ho leka-lekana le boemo ba mmele.

Ho etsa li-gymnastics tsa ho itšireletsa, motho o tlameha ho ntša moea o mongata ka ho fetesisa ebe o 'anya' mpa hohle ho kena, a siea ntle le ho hema le ho boloka khutsufatso ena e phahameng. Motsamao ona o ntlafatsa ho sebetsa ha mala, o ntlafatsa letheka le ho ntlafatsa ho ema, ho loantša bohloko ba mokokotlo le ho se leka-lekane kamorao ho mmele.

Melemo ea mantlha ea li-gymnastics tse nang le khatello ea maikutlo ke:

1. Lokisa letheka hantle

Ho itšireletsa ho fokotsa mokokotlo oa mpa ka lebaka la mokokotlo oa isometric o bolokiloeng nako e telele nakong ea boikoetliso. Ha o anya litho, ho ba le phetoho khatello ea kahare ea mpa e hlahisang rectus abdominis, hape ke sesebelisoa se setle sa ho loants'a diastasis ka mpeng, e leng ho tlosoa ha mesifa ea rectus abdominis nakong ea bokhachane.

2. Tlosa mesifa ea hau ea morao

Ka boikoetliso bona ho na le phokotso ea khatello ea mpa mme methapo ea mokokotlo e tla sithabetsoa, ​​e leng molemo haholo ho fokotsa bohloko bo sa foleng ba mokokotlo, ho thibela le ho loants'a li-disc tsa herniated.

3. Ho loantša moroto le ho lahleheloa ke mantle

Nakong ea khutsufatso e etsoang, mesifa ea perineum e ananeloa ho ea holimo, e beha senya hape le ho matlafatsa li-ligamente, tse li tšehetsang li le molemo haholo ho loantšeng ho ntša metsi, ho se its'inyehe esita le ho phatloha ha popelo.

4. Thibela hernias

Ha motho a hatelloa ka matla ho ka etsahala hore a thibele li-disc tsa herniated, inguinal le mpa hobane mokhoa ona o fokotsa khatello ea ka mpeng le ho hlophisa 'mele kaofela.

5. Loantša ho kheloha ha kholomo

Boikoetliso bo botle bakeng sa ho loants'a liphapano tsa mokokotlo joalo ka hyperlordosis, scoliosis le hyperkyphosis hobane e khothaletsa ho hlophisa bocha le ho hokahanya mokokotlo le noka.

6. Ntlafatsa ts'ebetso ea thobalano

Ha o etsa boikoetliso bona ho na le keketseho ea phallo ea mali tikolohong e haufi e ntlafatsang kutloisiso le monyaka.

7. Ntlafatsa boemo le botsitso

Mokhoa ona o ntlafatsa molumo oa mesifa, o fokotsa mosebetsi le tsitsipano ea lihlopha tsa mesifa tse sebetsang ka mokhoa o fetelletseng le ho eketsa molumo oa lihlopha tse sebetsang tlase, ho tloaela molumo oa 'mele oohle. Ha e kopantsoe le boikoetliso bo bong joalo ka piramite kapa lepolanka la mpeng, mohlala e thusa ho ntlafatsa maemo a mmele mme ha e kopantsoe le boikoetliso bo joalo ka ts'ehetso ka leoto le le leng feela kapa ho etsa sefofane kapa naleli ho thusa ho ntlafatsa botsitso ba mmele.

Mokhoa oa ho ikoetlisa ka mokhoa o hatellang

Ho qala, o hloka feela ho lula le maoto a hau a tšetse le ho hula moea ka tloaelo ebe o etsa moea o qobelloang o ntšang moea oohle matšoafong a hau. Ha o fihla ntlheng ena, o lokela ho anya mpa, o boloke apnea ena nako e telele kamoo o ka khonang, ho fihlela ho le bohlokoa ho hema. Ebe u hema ka mokhoa o tloaelehileng 'me u ikoetlise hangata hangata.

Ha o tseba mokhoa ona, o ka fetola boemo ba hau ba mmele ho otlolla mesifa e meng 'meleng oa hau, ka mohlala, o rata mokokotlo oa hau. Sheba boikoetliso bo 4 ba ho itšoara hampe boo u ka bo etsang lapeng.

Ho ikoetlisa ka mokokotlo

Ho ikoetlisa hantle mokokotlong oa hau ke:

1. Boloka maoto a hao a le bophara ba letheka 'me u ntše moea oohle matšoafong a hao' me u anye mpa ka hare;
2. Tlohela pele, o leka ho ama fatše ka matsoho, ho boloka maoto a otlolohile. 'Mele oa hau o lokela ho ema hantle joalo ka piramite;
3. U lokela ho ema boemong bona ha feela u sa khone ho hema, ebe u hema ka mokhoa o tloaelehileng ebe u phahama butle.
4. U ka ema ka letsoho 'me ua sututsa fatše ka matsoho, u boloka lesapo la mokokotlo le hlooho li hokahane hantle, haeba u ka boloka bohato le liatla tsa hau li bataletse fatše.

U ka etsa li-gymnastics tsena tse itšoarellang letsatsi le letsatsi, u itlama hore u tla lula u khutsufalitsoe ke ho koaleha moea ka nakoana hohle kamoo ho ka khonehang. Ha ho na bonyane kapa palo e phahameng ea ho pheta-pheta 'me u ka etsa ka hohle kamoo u nahanang hore e phutholohile ebile ha e tšoaroe ke hlooho.