Deskercize: Litsela tse ka morao tsa morao

Litaba

• Ho khutlela morao tafoleng ea hau ho ka thibela bohloko
• 1. Li-roll tsa molala
• 2. Ho sotla mahetla ka mahetla
• 3. Meqolo e mahetla
• 4. Mapheo a serurubele
• Tsela

Ho khutlela morao tafoleng ea hau ho ka thibela bohloko

Ho ea ka American Chiropractic Association, karolo ea 80 ea baahi e tla ba le bohloko ba morao nakong e 'ngoe ea bophelo ba bona. Hape ke le leng la mabaka a tloaelehileng a ho hloloheloa mosebetsi.

Mme ha se hobane feela batho ba lebala ho phahamisa ka mangole.

Ebile, haeba u bala sena u lutse ka pela komporo ea hau kapa u kentse molala oa hau fonong ea hau, u kanna oa thusa ho rala motheo oa mathata a hau a bokamoso.

Linako tsa nako e telele tsa ho lula - tse etsoang khafetsa tikolohong ea ofisi ea kajeno - li hokahantsoe le boemo bo bobe ba mmele, tsamaiso e mpe ea mali le khatello ea molala.

Ka lehlohonolo, ha ho hloke ho hongata ho thusa ho thibela mathata a ka bang teng ho etsahala. Ho otlolla matsoho le mesifa e kaholimo ea mokokotlo nako le nako, ho kenyeletsoa le rhomboid le trapezius (kapa "maraba"), e lokela ho ba karolo ea melao ea hau ea letsatsi le letsatsi ea mosebetsi.

Ntho ea bohlokoa ke ho fumana boikoetliso bo 'maloa bo bonolo boo u phutholohileng ho bo etsa tafoleng ea hau, ebe u lula le bona.

Mona ke mefuta e mene e bonolo ea mokokotlo oa mokokotlo e ka etsoang kae kapa kae moo u iphumanang u lutse - ofising, sefofaneng kapa tafoleng ea kichineng.

Hopola feela hore u liehe nako le nako ha u qala ho ikoetlisa.

1. Li-roll tsa molala

1. Qala ka ho lula u otlolohile, u phutholle mahetla a hao, 'me u behe matsoho holim'a hao. Ka hloko sekeha tsebe ea hao e letona lehetleng la hao le letona.
2. Butle-butle seledu sa hao 'me se se tlohele se theohele sefubeng ha u ntse u otlile mokokotlo oa hao o otlolohile.
3. Tlisa hlooho ea hau ho fihlela tsebe ea hau ea leqele e feta lehetleng la hao le letšehali. Khutsa hlooho ea hau ka bonolo mme o potolohe lehetleng la hao le letona hape.
4. Esita le morethetho, boloka phefumoloho ea hau e khutsitse ebile e boreleli, 'me u phete makhetlo a 5 ho isa ho a 10 ntlheng ka' ngoe.

2. Ho sotla mahetla ka mahetla

Nahana ka tsena e le ntho e ts'oanang le li-pushup tsa mahetla a hau.

1. Ha maoto a hau a le fatše, otlolla mokokotlo oa hau mme u lumelle matsoho a hau hore a leketlile mahlakoreng a hau.
2. Inhale 'me u phefumolohe ha u ntse u tlisa mahetla a hao holimo ka hohle kamoo ho ka khonehang, ebe u ba penya ka thata metsotsoana e ka bang 2.
3. Phefumoloha 'me u lumelle matsoho a hau hore a theohele fatše. Etsa li-shrugs tse ka bang 8 ho isa ho tse 10 ka sete.

Bakeng sa phephetso e kholo, nahana ka ho eketsa li-dumbbells tse bobebe ho motsoako.

3. Meqolo e mahetla

1. Enoa o qala joalo ka ho hlohlona mahetla. Empa kamora ho hula mahetla a hao ho ea litsebeng tsa hau, li sutumelletse morao le tlase ka selikalikoe.
2. Pheta motsamao o ts'oanang le tseleng e isang pele. Ho etsa meqolo e 5 ka morao le ka pele ho lokela ho qhekella.

4. Mapheo a serurubele

Ho otlolla hona ho etsa thoriso e ntle ho meqolo ea molala mme ho thusa ho matlafatsa mesifa ea rhomboid le pectoral.

1. Lula u otlolohile 'me u tšoare menoana ea hao mahetleng a hao ka litsoeng u supile lehlakoreng.
2. Ho boloka menoana ea hau e le sebakeng se nepahetseng, exhale 'me butle-butle u hule likhahla tsa hau ka pel'a hao ho fihlela li ama.
3. Phefumoloha 'me u lumelle matsoho a hau ho ea boemong ba bona ba pele.

Tsela

Bohloko ba morao bo tloaelehile haholo tikolohong ea kajeno ea mosebetsi. Ka lehlohonolo, ho na le mehato eo u ka e nkang ho thusa ho imolla tsitsipano le bohloko.

Boikoetliso bona bo ka thusa ho opeloa ke mokokotlo, empa kamehla bua le ngaka haeba bohloko bo sa fele.