Sengoli: Roger Morrison
Letsatsi La Creation: 5 September 2021
Ntlafatsa Letsatsi: 17 November 2024
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Yoga for beginners at home. Healthy and flexible body in 40 minutes
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Litaba

Ho koetlisetsa ba babeli ke mokhoa o motle oa ho boloka sebopeho, hobane ntle le ts'usumetso e ntseng e eketseha ea ho koetlisa, e boetse e bonolo ebile e ea sebetsa, ntle le tlhoko ea ho sebelisa mechini kapa ho sebelisa chelete e ngata jimi.

Lebaka ke hore, koetliso ea bobeli e ka etsoa hae le metsoalle, ba lelapa kapa le mohlankana kapa kharebe. Hape e qoba lihlong tseo batho ba bangata ba nang le tsona ka ho ikoetlisetsa jimi ha ba se na sebopeho se batloang sa 'mele.

Ntle le moo, ha u ikoetlisa le motho eo u mo tsebang, ho bonolo ho botsa lipotso ka boikoetliso bo bong le ho netefatsa hore metsamao eohle e etsoa ka nepo, ho matlafatsa mosebetsi oa mesifa.

Morero oa koetliso bakeng sa tse peli

Tsena ke tse ling tsa boitlhakiso tse ka etsoang ka bobeli le tse thusang ho sebetsa lihlopha tse fapaneng tsa mesifa, ho tloha mpeng ho ea mokokotlong, maotong le mofeng.

Koetliso ea 1: Ho lula fatše

Ho etsa boitlhakiso bona, robala feela u kentse mokokotlo fatše 'me u phahamise maoto ho fihlela maoto a hau a ama. Ebe o lokela ho phahamisa mokokotlo oa hau fatše ka hohle kamoo ho ka khonehang mme o boloke boemo boo ha o ntse o akhela bolo ho tloha ho e 'ngoe ho ea ho e' ngoe. Boikoetliso bona bo lokela ho etsoa lipakeng tsa metsotsoana e 30 ho isa ho metsotso e 1, bo phetoa makhetlo a mararo.


Ho tsamaisa boikoetliso bona, mpa e ka etsoa ka mokhoa oa setso, ho beha maoto fatše le maoto a hau a kobehile. Ebe, e mong le e mong o tlameha ho robala fatše ka botlalo mme a phahamise mokokotlo oa mokato ho etsa mpa. Nako le nako ha o tsoha o lokela ho leka ho tlanya liatla tsa motho e mong ka matsoho. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 10 ho isa ho a 15.

Koetliso ea 2: Mpa ea ka morao

Boikoetliso bona bo tlameha ho etsoa ke motho a le mong ka nako, 'me bakeng sa sena, motho o lokela ho robala ka mokokotlo fatše ha motho e mong a hatella maoto, ka matsoho, ho ba thibela ho phahamisa nakong ea mpa.

Motho ea fatše o tlameha ho phahamisa mekokotlo ea bona ho fihlela ba batla ba lutse, ka nako e ts'oanang le hore ba potolle 'mele oa bona ho lebisa lehetla le letona lehetleng la molekane le ho le leng, ba paqame hape neng le neng ha ba fetola mahetla. Boikoetliso bona bo lokela ho phetoa makhetlo a 10 ho isa ho a 15 ka lihlopha tse 2 kapa tse 3.


Tsela e 'ngoe ea ho nolofatsa boikoetliso ke ho phahamisa mokokotlo oa hau ho tloha fatše ebe o ama lengole le fapaneng ka letsoho le le leng ebe o theola le ho pheta ka letsoho le leng, hape makhetlo a 10 ho isa ho a 15 bakeng sa li-set tsa 2 kapa 3.

Koetliso ea 3: Lepolanka la mpa

Hona ke boikoetliso bo botle ba ho koetlisa mpa feela, empa le mokokotlo, kaha ho hloka matla a mangata a mesifa ho boloka 'mele o otlolohile. Pele o qala boikoetliso bona, o lokela ho koetlisa lepolanka le tloaelehileng la mpa. Bona mokhoa oa ho etsa lepolanka la mpa ka nepo.

Hang ha lepolanka la mpa le se le le bonolo ho o etsa, o ka eketsa matla a boikoetliso o sebelisa molekane oa koetliso. Bakeng sa sena, ho hlokahala feela hore molekane a robale ka mokokotlo ha a ntse a etsa lepolanka la mpa. Boemo ba mapolanka bo lokela ho bolokoa nako e telele kamoo ho ka khonehang.


Haeba ho hlokahala ho eketsa bothata butle-butle, molekane a ka qala ka ho beha maoto fatše ka lehlakore le leng le le leng, ho laola boima ba 'mele boo a bo behang ho motho e mong.

Koetliso ea 4: Li-squats ka bobeli

Ka boikoetliso bona o lokela ho itšetleha ka mokokotlo oa hau ho molekane oa hau oa koetliso ebe o koba maoto ho fihlela o fumana lehlakore le nepahetseng. Ho bohlokoa ho ba hlokolosi hore u se lumelle mangole a hau hore a fete moleng oa menoana ea maoto, kaha e ka baka likotsi manonyellong.

Ho etsa squat sena, ba babeli ba tlameha ho etsa squat ka nako e le ngoe, ba sebelisa 'mele oa motho e mong e le ts'ehetso. Ka tsela ena, matla lipakeng tsa tse peli a tlameha ho lefelloa molemong oa ho boloka mokokotlo o lula o le hammoho o otlolohile.

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