Sengoli: John Pratt
Letsatsi La Creation: 18 Hlakubele 2021
Ntlafatsa Letsatsi: 23 November 2024
Anonim
Qigong for beginners. Qigong exercises for joints, spine and energy recovery.
Video: Qigong for beginners. Qigong exercises for joints, spine and energy recovery.

Litaba

Ho fokotsa palo ea mafura a mmele kamora ho ima ho kgothaletswa ho latela lijo tse tlase tsa khalori le boikoetliso bo matlafatsang mpa le mokokotlo ho ntlafatsa maemo, ho qoba bohloko ba mokokotlo, bo atileng haholo kamora hore ngoana a hlahe, ka lebaka la boemo bo bobe nakong ea bokhachane le ho nyantsha.

U ka qala ho ikoetlisa ho fokotsa boima ba mafura ho tloha matsatsing a 20 kamora ho hlaha ka mokhoa o tloaelehileng le matsatsi a 40 kamora karolo ea lesarean, kapa ho latela tataiso ea bongaka. Mehlala e meng ea boitlhakiso ho matlafatsa mesifa ea mpa kamora ho ima ke:

Ho ikoetlisa 1

O robetse ka mokokotlo, phahamisa letheka ho ea fihla bophahamong bo phahameng kamoo o ka khonang 'me u lule sebakeng seo motsotso o le mong ebe o theola letheka. Pheta boikoetliso makhetlo a 5.


Ho ikoetlisa 2

Robetse mokokotlong, boloka 'mele oa hau o ntse o le fatše ha o ntse o phahamisa maoto ka bobeli ka nako e ts'oanang joalo ka ha ho bonts'itsoe setšoantšong se kaholimo. Boloka maoto a hao a phahame ka motsotso o le mong, ha o ntse o boloka mesifa ea mpa e tšoeroe. Haeba ho hlokahala, phahamisa kapa u theole leoto la hao hanyane hanyane ho fihlela u utloa bohloko ba mpa. Etsa boikoetliso bona makhetlo a 5 khafetsa.

Ho ikoetlisa 3

Lula u le maemong a bontšitsoeng setšoantšong se kaholimo motsotso o le mong ebe u phomola. Pheta boikoetliso makhetlo a 5.

Ho ikoetlisa 4

Ema boemong bo bontšitsoeng setšoantšong se kaholimo mme maoto a hau a le haufi, theola letheka ho fihlela o batla o le fatshe ebe o phahamisa mmele wa hao ka matla a matsoho a hao. Theoha le tlase makhetlo a 12 ka tatellano. Ha u qetile, khutlela ho etsa letoto le tšoanang makhetlo a mabeli hape.


Ntle le boikoetliso bona, ho bohlokoa hore mosali a ikoetlise ka tsela e itseng ho chesa likhalori tse lekaneng le ho theola boima ba 'mele kapele. E ka ba rollerblading, baesekele, ho matha kapa ho sesa, mohlala.

Mokoetlisi oa 'mele o tla tseba ho itlhahloba mme a bontshe boikoetliso bo nepahetseng ka ho fetesisa bakeng sa mme e monyane, ha sepheo e le ho khutlisa sebopeho sa hae, ntle le merero ea kalafo. Empa ha ho na le diastasis ka mpeng, e leng karohano ea rectus abdominis, boikoetliso bo loketseng ka ho fetisisa bo hlalositsoe mona.

Mona ke boikoetliso bo botle bo lokelang ho etsoa kamora hore ngoana a hlahe hore a boele a be le mmele o motle, ka diastasis kapa ntle le eona ke:

Ntle le ho ja le ho ikoetlisa, seo u ka se etsang ho theola mpa kamora ho ima ke ho tlotsa tranelate e nang le caffeine ka sebopeho sa eona hobane e thusa ho chesa mafura a sebakeng seo. Mehlala e meng ea tranelate ena ho lahleheloa ke mpa ke tranelate ea Xantina e nang le theko e mahareng: R $ 50, le Cellu Destock, ea Vichy ea brand ka theko e mahareng 100 reais.


Bona hape:

  • Lijo ho theola mpa
  • Malebela a 5 a bonolo a ho theola boima ba 'mele le ho theola mpa

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