Sengoli: Roger Morrison
Letsatsi La Creation: 27 September 2021
Ntlafatsa Letsatsi: 14 November 2024
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PAULINA - ASMR, REMOVE OLD NEGATIVE ENERGY, SPIRITUAL CLEANSING, LIMPIA ESPIRITUAL, CUENCA
Video: PAULINA - ASMR, REMOVE OLD NEGATIVE ENERGY, SPIRITUAL CLEANSING, LIMPIA ESPIRITUAL, CUENCA

Litaba

Ho netefatsa hore na o na le sciatica, motho o lokela ho robala fatše, a shebile holimo 'me a phahamise leoto, e le hore a thehe angle ea 45 degree le fatše. Haeba u qala ho utloa bohloko bo boholo, ho cha kapa ho hlaba ka gluteal, seropeng kapa leotong, ho na le monyetla oa hore u tšoaroe ke sciatica, empa ntho e ntle ho e etsa ke ho etsa hore lefu lena le hlahlojoe hammoho le ngaka, e ka fanang ka meriana e imollang. bohloko.

Ntle le moo, motho a ka etsa boikoetliso bo bong bo thusang ho kokobetsa sciatica nakong ea kalafo. Boikoetliso bona ke ba mefuta e 'meli: ho otlolla le ho matlafatsa mme e lokela ho lula e etsoa tlasa tataiso ea setsebi sa' mele, hobane ho bohlokoa ho lekola bohloko le mofuta oa moeli oa motho ka mong. Maemong a joalo, ho kanna ha hlokahala hore u botse ngaka litlhahiso. Fumana hore na kalafo ea lithethefatsi e etsoa joang.

Mokhoa oa ho etsa boikoetliso

1. Lala ka mokokotlong 'me ka thuso ea matsoho a hao, tlisa lengole le leng sefubeng sa hao, u lule u le boemong bona metsotsoana e ka bang 30, ha u ntse u otlolla mokokotlo oa hao o ka tlase u etsa se tšoanang ka leoto le leng, leha u utloa bohloko feela le leng la maoto;


2. Lala ka boemo bo ts'oanang, khumama mangole, tšela leoto le leng ho le leng, 'me matsoho a hau a tlise leoto ho uena, u boloke boemo bona metsotsoana e ka bang 30 ebe u pheta ka leoto le leng;

3. Ha u ntse u le boemong bo tšoanang mokokotlong oa hao, beha lebanta botlaaseng ba leoto la hao 'me u tlise leoto la hao le otlolohile hohle kamoo ho ka khonehang ho uena, u boloke boemo bona ka metsotsoana e ka bang 30 ebe u bo pheta ka leoto le leng;

Boikoetliso bona bo lokela ho phetoa bonyane makhetlo a 3 nako le nako, hanngoe kapa habeli ka letsatsi.

Mokhoa oa ho etsa boitlhakiso bo matlafatsang

1. Lala ka mokokotlo, koba maoto 'me u tlise mokhubu oa hau mokokotlong, u leka ho boloka phefumoloho e tloaelehileng le e metsi. Boloka khutsufatso ena ea mpa metsotsoana e ka bang 10 ebe u phomola ka botlalo;


2. Boemong bo le bong, beha mosamo pakeng tsa mangole a hau, ho boloka ho khutsuoa ha mpa mme, ka nako e ts'oanang, tobetsa leoto le leng khahlanong le le leng, metsotsoana e 5 ebe u lokolla, pheta makhetlo a 3;

3. Ebe u nka mosamo pakeng tsa mangole 'me u khokhothele leoto le leng' me u phahamise letheka fatše, u boloke boemo bona bonyane metsotsoana e 5 ebe u theoha butle ho beha mokokotlo, mokokotlo oa mokokotlo le gluteus, ho pheta metsamao ena e 'meli bonyane makhetlo a 5;

4. Qetellong, leoto le le leng le tlameha ho phahamisoa, le etse angle ea 90º le fatše, ho pheta boikoetliso hape ka leoto le leng, ho le boloka ka bobeli metsotsoana e 3 ho isa ho e mehlano ebe le theoha le le leng ka nako.

Shebella video e latelang 'me u utloisise hore na u ka li ikoetlisa joang:

Ke mekhoa efe eo u lokelang ho e qoba nakong ea koluoa

Le ha boikoetliso e le matla a ho otlolla le ho matlafatsa sebaka sa pelvic ho kokobetsa bohloko nakong ea tlhaselo ea sciatica, ha se bohle ba khothalletsoang. Kahoo, boikoetliso bo lokelang ho qojoa bo kenyelletsa:


  • Li-squats;
  • Boima bo shoeleng;
  • Mesifa ea mpa e ea otloloha;
  • Ho phahamisa litšepe ho u imelang ka mokokotlong.

Ntle le moo, boikoetliso ba leoto jimi, hammoho le ho matha ka matla haholo kapa mofuta o fe kapa o fe oa ho ikoetlisa o behang khatello mathekeng a hao kapa mokokotlong oa hau o tlase le oona o lokela ho qojoa.

Ntho ea bohlokoa ka ho fetisisa ke hore u ikoetlise kamehla ho fihlela bohloko bo fihla, 'me ha ua lokela ho leka ka thata, e le hore u se ke ua baka ho halefa ha methapo le ho mpefatsa bohloko.

E Khothalelitsoe

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