Boikoetliso ba 10 ba Kyphosis boo U ka bo Etsang Lapeng

Litaba

• 1. Mpa
• 2. Ho phahama ha leoto le otlolohileng
• 3. Lisakana le leoto
• 4. Letsoho la letsoho
• 5. Khantši
• 6. Lula
• 7. Boto e ka pele
• 8. Boto e lehlakoreng
• 9. Sefuba se matla
• 10. Ho phahamisa matsoho holim'a roller
• Tlhokomelo nakong ea boikoetliso

Boikoetliso ba kyphosis bo thusa ho matlafatsa mokokotlo le sebaka sa mpeng, ho lokisa boemo ba kyphotic, bo nang le boemo ba "hunchback", molala, mahetla le hlooho li sekametse pele.

Boikoetliso ba Pilates bo thathamisitsoeng ka tlase bo khothaletsoa bakeng sa maemo a bonolo kapa a itekanetseng a hyperkyphosis le ho khothaletsa khalemelo ea boemo. Leha ho le joalo, ho bohlokoa kamehla ho buisana le physiotherapist, ea tla tseba ho bonts'a boikoetliso bo bong boo u nahanang hore bo loketse nyeoe ka 'ngoe ka mor'a tlhahlobo e ikhethileng.

Pele o qala boikoetliso bona ho bohlokoa hore o etse mofuthu oa metsotso e 5 ho isa ho e 10, e ka bang ho tlola thapo kapa ho tsamaea ka lebelo, mohlala. Ho hema ho bohlokoa haholo bakeng sa ts'ebetso e nepahetseng ea boikoetliso ba Pilates, ka hona o lokela ho hula moea pele o qala motsamao, 'me o ntše moea nakong ea karolo e thata ea boikoetliso bo bong le bo bong.

1. Mpa

Ho robala fatše u shebile holimo:

1. Koba maoto le ho tšehetsa maoto hantle fatše;
2. Phahamisa 'mele oa hau ho ea mangoleng' me u tšoare boemo bona metsotsoana e 5;
3. Butle-butle kutu hape, ho fihlela mahetla a ama fatše.

Boikoetliso bona bo lokela ho etsoa butle le ho phetoa makhetlo a 10.

2. Ho phahama ha leoto le otlolohileng

Ho robala ka mokokotlo u khumame ka mangole:

1. Phahamisa maoto a mabeli a kobehileng, joalokaha eka a phomotse setulong se inahaneloang;
2. Tlosa hlooho le kutu fatše;
3. Otlolla leoto le le leng pele ka nako, joalo ka ha ho bonts'itsoe setšoantšong.

Pheta motsamao makhetlo a 10 ka leoto ka leng.

3. Lisakana le leoto

Ho robala ka mokokotlo:

1. Phahamisa leoto le le leng, le otlolohile holimo;
2. Potoloha leoto la hao selikalikoe moeeng, ka bophara kamoo ho ka khonehang.

Etsa motsamao ona metsotsoana e 30 ka leoto le leng le le leng.

4. Letsoho la letsoho

Ho lula fatše le maoto a arohane hanyane:

1. Boloka ntlha ea leoto e shebile holimo;
2. Bula matsoho ka holimo;
3. Fetola kutu ka lehlakoreng le letšehali, ho fihlela letsoho le letona le ama leoto le letšehali;
4. Fetola torso ka lehlakoreng le letona, ho fihlela letsoho le letšehali le ama leoto le letona.

Pheta motsamao makhetlo a 10 ka lehlakoreng le leng

5. Khantši

Ho robala ka mpeng:

1. Beha matsoho holim'a sefuba se tšoanang;
2. Phefumoloha ka matla 'me u sutumetse matsoho fatše;
3. Phahamisetsa kutu holimo.

Pheta motsamao makhetlo a 8

6. Lula

Ho lula fatše u kobehile maoto:

1. Boloka maoto a hao a kopane 'me maoto a hao a thetsane fatše;
2. Boloka mokokotlo oa hao o otlolohile;
3. Beha matsoho hanyane hanyane hole le mmele oa hau ka lehlakoreng le le leng le mmele oa hau;
4. Lula sebakeng sena metsotsoana e 30, ho boloka mpa ea hao e lula e tšoeroe.

Pheta boikoetliso bona makhetlo a 10

7. Boto e ka pele

Ho robala ka mpeng:

1. Ts'ehetsa 'mele feela ntlheng ea maoto, litsoeng le liphakeng;
2. Tlohela 'mele o otlolohile' me u ntse u le boemong boo.

Boemo bona bo lokela ho bolokoa metsotsoana e 30 ho isa ho motsotso o le mong, 'me ha ho ba bonolo, eketsa nako ka metsotsoana e meng e 30.

8. Boto e lehlakoreng

Ho robala ka lehlakore fatše:

1. Phahamisa 'mele ka ho ama feela letsoho le leoto fatshe;
2. Boloka mokokotlo oa hao o otlolohile 'me u tšoare boemo.

Boemo bo lokela ho bolokoa metsotsoana e 30 ho isa ho motsotso o le mong, ho eketsa nako ea metsotsoana e meng e 30 neng le neng ha boikoetliso bo ntse bo nolofala.

Haeba o fumana boikoetliso bo le boima haholo, o ka etsa lepolanka le lehlakoreng ka leoto le le leng ho ea pele

9. Sefuba se matla

Ho robala fatše ka mpeng:

1. Phutha matsoho ebe u beha matsoho ka morao ho hlooho ea hau, kapa u siee matsoho a otlolohile;
2. Phahamisa 'mele oa hau fatše, u hule sefuba ha u ntse u phahamisa maoto fatše.

Pheta boikoetliso bona makhetlo a 20.

10. Ho phahamisa matsoho holim'a roller

Ho bua leshano moqolong:

1. Etsa hore maoto a hao a kobehe 'me maoto a hao a arohane hanyenyane;
2. Tšoara bolo e nyenyane kapa thupa matsohong a hao, 'me u e tšoare ka pel'a' mele oa hau joalokaha ho bontšitsoe setšoantšong;
3. Eketsa matsoho a hau morao bophahamong ba hlooho ea hau.

Pheta motsamao makhetlo a 10.

Tlhokomelo nakong ea boikoetliso

Letoto lena la boikoetliso le ka etsoa hae, empa haholo-holo li lokela ho tataisoa ke setsebi sa 'mele se ka shebang ts'ebetso ea boikoetliso, ho netefatsa hore li etsoa ka nepo, ntle le puseletso, ho fihlela litholoana tse ntle kalafo ea hyperkyphosis.

Morero ke hore liikoetliso tsena li etsoa makhetlo a 2 ho isa ho a mararo ka beke, bakeng sa libeke tse ka bang 15 ho isa ho tse 20, ho lekola sephetho, empa ha boikoetliso bo ntse bo nolofala, o ka fetola e 'ngoe le e' ngoe hanyane, kapa oa kenya boikoetliso bo bong, oa bo fetola letoto lena.

Ntle le moo, ho ka sebelisoa mekhoa e meng ea boikoetliso, joalo ka ea thuto ea lefats'e ea morao-rao, le mekhoa e meng ea ho lokisa kheloho ena mokokotlong. Hlahloba hore na kalafo ea hyperkyphosis e ka etsoa joang.