Ho ikoetlisa ka metsi bakeng sa bakhachane
Litaba
Mesebetsi e meng ea boikoetliso ba metsi bakeng sa bakhachane e kenyelletsa ho tsamaea, ho matha, ho phahamisa mangole kapa ho raha maoto, ho boloka 'mele ka metsing kamehla mme ho ka etsoa ke basali ba bangata ba bakhachane.
Aerobics ea metsi, maemong a mangata, e bonts'oa ho tloha likhoeling tsa 3 tsa bokhachane, e leng nako eo kotsi ea ho senyeheloa ke mpa e fokotsehang mme, hangata e ka sebelisoa ho fihlela qetellong ea bokhachane, leha ho le joalo pele a qala tloaelo ea metsi aerobics, mosali o lokela buisana le ngaka e pepisang.
Ka kakaretso, mokhachane o lokela ho noa aerobics ea metsi makhetlo a 2 ho isa ho a mararo ka beke metsotso e ka bang 45, hobane e lebisa ho sisinyeheng ha mesifa le manonyeletso, ho thusa ho boloka boima ba 'mele bo laoloang le ho leka-lekana, le ho thusa kholo e phetseng hantle ea ngoana le ho bebofatsa ho beleha.
Mesebetsi e meng e ka etsoang nakong ea sehlopha e kenyelletsa:
Ho ikoetlisa 1Ema 'me u tsamaee ka metsing, u boloke matsoho a hau ka ntle ho metsi ka likhato tse 90 ka likhaka tsa hao' me u leke ho li kopanya ka pele
Ho ikoetlisa 2
Ha 'mele o qoelitsoe ka metsing, moimana o lokela ho beha matsoho haufi le lirope tsa hae mme a bule le ho koala matsoho a hae kapele kamoo ho ka khonehang.
Ho ikoetlisa 3Mosali o tlameha ho itšoarella ntlheng ea letangoana ebe o tlanya maoto ka maoto ka metsing;
Ho ikoetlisa 4Matha ka metsi ntle le ho tsoa sebakeng sena sa marang-rang, u phahamise mangole ho ea sefubeng
Boikoetliso ba metsi bo ka etsoa ka thuso ea thepa, joalo ka balebeli ba li-shin, li-noodle tsa letamo, li-elastic kapa li-dumbbells, ho latela sepheo sa boikoetliso, le ts'ebeliso ea lisebelisoa maemong a mangata ho thatafalletsa boikoetliso.
Melemo e meholo
Metsi aerobics ke boikoetliso bo nang le menyetla e mengata bakeng sa bakhachane, joalo ka:
- E imolla le ho thibela bohloko ba mokokotlo, seo se etsahala ka baka la boima ba mpa;
- E khothalletsa boikhathollo 'meleng le kelellong, ho fokotsa ho tšoenyeha le khatello ea maikutlo;
- E matlafatsa mesifa, ho kenyelletsa le mesifa ea perineum, e bohlokoa ka nako ea pelehi e tloaelehileng;
- E thusa ho laola boima ba 'mele ka hare ho moo ho loketseng;
- E thusa ho robala ka khutso le botebo;
- E ntlafatsa tsamaiso, hobane boemo bo amoheloang metsing bo khothaletsa ho khutla ha venous;
- E eketsa botsitso ba mmele.
Ntle le melemo ena, taba ea hore aerobics ea metsi e etsoa ka metsing, e thusa ho sisinyeha, kaha ho na le maikutlo a boima bo tlase ba mmele, ntle le ho fokotsa sekhahla sa manonyeletso, haholoholo mangole.
Le ha aerobics ea metsi e le molemo ho basali ba bangata ba baimana, e boetse e na le bothata ba ho eketsa menyetla ea ho ba le tšoaetso ea ho ntša metsi, ka hona, ho bohlokoa ho khetha letangoana le hloekisang metsi letsatsi le letsatsi.
Ntle le ho ikoetlisa, mokhachane o tlameha ho ja lijo tse leka-lekaneng tse lekaneng litlhoko tsa hae. Shebella video ho ithuta ho ja.