Mokhoa oa ho sebelisa boikoetliso ba kantle

Litaba

• Melemo ea boikoetliso ba kantle
• Ho hlokomela boikoetliso ba kantle

Bakeng sa ho sebelisa boikoetliso ba kantle, lintlha tse ling li lokela ho tsotelloa, joalo ka:

• Etsa mesifa pele ho qala lisebelisoa;
• Etsa metsamao butle butle le butle butle;
• Etsa lihlopha tse 3 tsa ho pheta-pheta tse 15 sesebelisoa ka seng kapa u latele litaelo tse hatisitsoeng ho e 'ngoe le e' ngoe ea tsona;
• Boloka boemo bo botle ba 'mele mesebetsing eohle;
• Apara liaparo tse loketseng le liteki;
• Se ke oa sebelisa lisebelisoa tsohle ka letsatsi le le leng, oa li arola ka matsatsi a fapaneng ho latela hore na setsi sa boikoetliso se teng kae;
• U se ke ua ikoetlisa haeba u utloa bohloko, ho ba le botsoa, ​​ha u tšoeroe ke feberu kapa u sa phele hantle;
• Etsa boikoetliso hoseng kapa thapama ho baleha letsatsi le matla.

Boteng ba mosuoe bo bohlokoa bonyane matsatsing a pele e le hore a fane ka litaelo tse hlokahalang tsa hore na a sebelise lisebelisoa joang le hore na ke makhetlo a makae a lokelang ho etsoa nakong ea boikoetliso bo bong le bo bong. Ho khetha ho ikoetlisa ntle le tlhokomelo e nepahetseng ho ka lebisa ho nts'etsopele ea likotsi tsa masapo, joalo ka ho phatloha ha li-ligaments, li-stretches le tendonitis tse ka qojoang ka ts'ebeliso e nepahetseng ea lisebelisoa.

Melemo ea boikoetliso ba kantle

Melemo ea ho ikoetlisa ka ntle ke:

• Bolokolohi ba boikoetliso;
• Khothaletsa boiketlo ba 'mele le maikutlo;
• Ntlafatsa ntlafatso ea sechaba le puisano;
• Matlafatsa mesifa le manonyeletso;
• Fokotsa menyetla ea ho tšoaroa ke lefu la pelo le methapo ea pelo;
• Cholesterol e tlase le khatello e phahameng ea mali;
• Fokotsa kotsi ea lefu la tsoekere;
• Fokotsa khatello ea maikutlo, khatello ea maikutlo le matšoenyeho le
• Ntlafatsa khokahanyo ea makoloi le boemo ba 'mele.

Ho hlokomela boikoetliso ba kantle

Ha u e-ea boithapollo ba ka ntle, tlhokomelo e lokela ho nkuoa joalo ka:

• Qala feela boikoetliso kamora ho fumana litaelo ho tsoa ho tichere;
• Roala katiba le setlolo se sireletsang letlalo letsatsing;
• Noa metsi a mangata kapa seno sa maiketsetso sa mofuta oa Gatorade, nakong ea lipakeng tsa boikoetliso ho netefatsa hydration. Bona mokhoa oa ho pheha seno se monate sa matla le mahe a linotši le sirilamunu ho noa nakong ea boithapollo ba hau videong ena:

Li-gyms tse bulehileng li ka fumanoa libakeng tse fapaneng tsa litoropo mme toropo e tlameha ho ba le boikarabello ba ho beha morupeli oa 'mele bonyane lihora tse 3 ka letsatsi ho e' ngoe le e 'ngoe. Li hahiloe haholo bakeng sa batho ba baholo, empa mang kapa mang ea ka holimo ho lilemo tse 16 a ka li sebelisa. Tse ling li fumaneha Curitiba (PR), Pinheiros le São José dos Campos (SP) le Copacabana le Duque de Caxias (RJ).