Ho ikoetlisa ha o le moimana

Litaba

• Ho ikoetlisa 1
• Ho ikoetlisa 2
• Ho ikoetlisa 3
• Ho ikoetlisa ho etsa kantle ho ntlo

Boikoetliso bo otlollang bo thusa haholo nakong ea bokhachane, kaha bo thusa ho kokobetsa bohloko ba mokokotlo, ho eketsa ho potoloha ha mali, ho fokotsa ho ruruha ha leoto, hape ho thusa ho tlisa oksijene e ngata ho lesea, ho mo thusa ho hola hantle.

Ntle le moo, sehlopha se ikotlollang se boetse se thusa ho loantseng ho sokela le ho imolla khase, tse atileng haholo nakong ea bokhachane. Ho ikotlolla hape ho thibela likotsi tsa mesifa le bohloko ebile ho thusa basali ho itokisetsa pelehi.

Tse latelang ke lithupelo tse 3 tse otlollang, tse ka etsoang lapeng, ho kokobetsa bohloko ba morao nakong ea bokhachane:

Ho ikoetlisa 1

U lutse ka maoto u arohane, koba leoto le le leng ka ho beha leoto la hau kopaneng le serope se seng ebe u sekamisetsa 'mele oa hao lehlakoreng, joalo ka ha ho bonts'itsoe setšoantšong, u ikutloa u otlolletse hohle sebakeng, metsotsoana e 30. Ebe u chencha leoto ebe u ikoetlisa ka lehlakoreng le leng.

Ho ikoetlisa 2

Lula boemong bo bontšitsoeng setšoantšong sa 2 metsotsoana e 30, e le hore u utloe ha mokokotlo oa hau o otloloha.

Ho ikoetlisa 3

U khumame fatše, itšetleha ka bolo ea Pilates, u leka ho boloka mokokotlo oa hao o otlolohile. U ka otlolla matsoho holim'a bolo 'me u leke ho tšehetsa lesela la hao sefubeng ka nako e le' ngoe. Lula sebakeng seo metsotsoana e 30.

Ha a etsa boikoetliso, mokhachane o lokela ho hema butle, a heme ka nko le ho tsoa ka hanong butle butle. Boikoetliso bo otlollang boimana bo ka etsoa letsatsi le leng le le leng mme bo phetoa makhetlo a 2-3, ka linako tse ling tsa metsotsoana e 30 lipakeng tsa e 'ngoe le e' ngoe.

Ho ikoetlisa ho etsa kantle ho ntlo

Ntle le boikoetliso bo ka etsoang lapeng, mokhachane a ka boela a otlolla litlelase tsa metsi tsa aerobics, tse thusang ho fokotsa khatello ea maikutlo le mesifa. Ho khothalletsoa hore aerobics ea metsi e etsoe pakeng tsa makhetlo a mabeli ho isa ho a mararo ka beke, ka nako e ka bang metsotso e 40 ho isa ho hora, ka khanya e bobebe ho isa boholong.

Pilates le eona ke khetho e ntle, hobane e thusa ho otlolla le ho phomotsa mesifa, ho lokisa mesifa ea sebaka sa perineum bakeng sa pelehi le nako ea kamora ho pepa, e hlohlelletsa ho potoloha, e hlahisa mekhoa ea ho hema le tokiso ea boemo.

Hape tseba hore na ke lithupelo life tseo u sa lokelang ho li etsa nakong ea kemaro.