Sengoli: Sara Rhodes
Letsatsi La Creation: 9 Hlakubele 2021
Ntlafatsa Letsatsi: 23 November 2024
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Litaba

Hore na o yogi e tloaelehileng kapa motho ea sokolang ho hopola ho otlolla, ho tenyetseha ke karolo ea bohlokoa ea boikoetliso bo phethahetseng ba mmele. Le ha ho ntse ho le bohlokoa ho penya nako e telele kamora ho ikoetlisa, tseba hore ha se motho e mong le e mong ea nang le bokhoni ba ho etsa mokokotlo o susumetsoang ke boikoetliso o ngolang ka ona-kapa hona ho ama menoana ea bona ea maoto.

Tiffany Cruikshank, mothehi oa Yoga Medicine le sengoli, o re: "Batho ba fapaneng ba na le masapo a fapaneng, ka hona ha ho motho ea tla ikutloa a otlolohile ka tsela e ts'oanang. ea Thuisa ka Boima ba Hao."Karolo ea bohlokoahali ke hore o ipha nako ea ho otlolla, le hore o boloka mohopolo oo oa ho tenyetseha le botsitso mesifeng."

Ho bona hore na o hokae-le moo o ka hlokang ho tsepamisa mohopolo mokhoeng oa hau oa ho ikoetlisa — sebetsana le liteko tsena tse hlano tsa ho tenyetseha tse lekanyang ho tiea ha hao ho tloha hloohong ho ea monoaneng oa leoto. (BTW, fetoha le maemokee fapaneng le ho tsamaea.)


Teko ea Flexibility bakeng sa Hamstrings ea Hao

Batho ba bangata ba nahana hore ho molemo ho leka ho tenyetseha ha hamstring ea hau ha u ntse u eme, empa Cruikshank o re ho etsa joalo ha u robetse ka mokokotlo ho arola marapo e le hore ba se ke ba fumana thuso ho maqhubu a letheka kapa mokokotlong.

  1. Qala ho robala ka mokokotlo le maoto a otlolohile.
  2. Phahamisetsa leoto le leng moeeng, ebe u bona hore na u ka nanabela leoto la hao hakae ha u ntse u shebile mokokotlo ebe u ea fatše.
  3. Ho molemo ha bonyane o khona ho ama menoana ea hau, ebe o sebeletsa ho khona ho ama menoana ea hau, ho bolela Cruikshank.

Haeba o sa khone, nka leqhama la yoga ho thatela botlaaseng ba leoto la hau, 'me u sebelise marapo ho u thusa ho u tataisa butle-butle. Tšoara metsotso e 1 ho isa ho e 2 ka lehlakoreng le leng, u ikoetlise letsatsi le leng le le leng ho u thusa hore u phutholohe sebakeng seo.

Teko ea ho feto-fetoha ha Li-Hip Rotators

Ena ke ntho e kholo ho ba lutseng tafoleng letsatsi lohle, kaha li-rotator tse ka ntle tsa letheka li ba thata haholo-haholo-holo haeba u eketsa mokhoa o tloaelehileng oa ho matha ka holim'a eona. Cruikshank o khothaletsa tlhahlobo ena:


  1. Qala ho robala ka morao, leoto le letšehali le le fatše 'me leqaqailaneng le letona le lutse ka bonolo holim'a lengole le letšehali.
  2. Phahamisa leoto le letšehali fatše 'me u leke ho nanabela khoele ea letsoho kapa lesapo, ho e atametsa sefubeng sa hao; u tla qala ho utloa tsitsipano kantle ho letheka la hao le letona.

Haeba u sa khone ho fihla hamstring ea hau, Seo ke sesupo se seholo sa hore letheka la hau le tiile, ho bolela Cruikshank. Ho sebetsa ho eona, o fana ka tlhahiso ea ho beha leoto la hao le letšehali khahlanong le lebota bakeng sa tšehetso le ho fumana sebaka se phutholohileng se u lumellang ho utloa tsitsipano ntle le bohloko (ho bolelang hore ho otlolla ho sebetsa).

Teko ea ho tenyetseha bakeng sa letheka la hao le kantle le mokokotlo

Le ha Cruikshank e re ho thata ho lekola maemo a hau a mokokotlo ka bo ona, o ka o fa monyetla haeba o pheta hape ka teko ea letheka. (Mme ke mang ea tla hana ho etsa lintho tse ngata?)

  1. Thetsa ka mokokotlo ebe u tlisa mangole ka bobeli ka sefubeng.
  2. Joale, ho boloka 'mele oa hao o ka holimo o otlolohile fatše — ho ka' na ha thusa ho otlolla matsoho lehlakoreng le leng le le leng — butle-butle potoloha mangole ka bobeli ho a isa lehlakoreng le leng, u atamele fatše ka hohle kamoo ho ka khonehang.
  3. Sepheo ke ho khona ho fihla sebaka se lekanang ho tloha fatše ka mahlakoreng ka bobeli, ho seng joalo se ka bontša ho se leka-lekane.

Ha u ntse u theoha, haeba u ikutloa u tsitsitse lethekeng, ke pontšo ea hore sebaka se thata. U lokela ho tsepamisa maikutlo ho lokolleng tsitsipano sebakeng seo, ho bolela Cruikshank. Ho ts'oana joalo haeba o ikutloa o le mokokotlong (hopola feela ho boloka mokokotlo oa hau o bataletse fatše ha o ntse o potoloha mangole ka lehlakoreng le leng).


Mabapi le hore na u ka ea tlase hakae? Cruikshank o re: "Haeba ha o haufi le lefatše, ke ntho eo o hlokang ho sebeletsa ho eona." "Fumana mesamo kapa likobo ho ts'ehetsa maoto ha u ntse u lula sebakeng seo metsotso e 'maloa letsatsi ka leng, butle-butle tlosa tšehetso ha u ntse u atamela haufi le lefatše." (Related: Seo U Lokelang ho se Etsa Ha Hip Flexors ea Hao e le Bohloko AF)

Teko ea ho Fetolana Bakeng sa Mahetla a Hao

Cruikshank o re: "Sebaka sena ke moo batho ba bang thata haholo, ekaba u matha, u palama baesekele, u ohla, kapa u phahamisa litšepe." "Ke moeli oa bohlokoa ho ba thata mahetleng, leha ho le joalo, e ka ba ntho eo u batlang ho tsepamisa maikutlo ho eona haholoanyane." Ho tseba hore na o hloka ho ikotlolla khafetsa, leka teko ena:

  1. Qala ho ema ka maoto hammoho le matsoho fatše ka lehlakoreng la hau.
  2. Tlisa matsoho a hao ka morao 'me u ikemisetse ho tšoara forearm e fapaneng.
  3. O lokela ho fihla bonyane bohareng ba forear, leha ho ts'oara litsoe tsa hau ho nepahetse le ho feta, ho bolela Cruikshank. Nahana ka ho atolosa sefuba ha u ntse u otlolla, kapa u sutumetsa sefubeng sa hau pele u ntse u boloka abs ea hao e le thata ebile e le telele. O re: "Ka tsela eo o otlolla sefuba, matsoho le mahetla, eseng matsoho feela."

Haeba u sa khone ho fihla liphatleng tsa hau kapa ho kopa matsoho, Cruikshank e fana ka tlhahiso ea ho sebelisa lesela la yoga kapa thaole ea lijana ho u thusa ho fihlela u atamela sepheo sa hau. Itloaetse ka makhetlo a 'maloa ka letsatsi, u tšoare metsotso e 1 ho isa ho e 2 nako le nako. (Kenya likarolo tsena tse sebetsang le kemisong ea hau.)

Teko ea ho Tenyetseha bakeng sa Mokokotlo oa Hao le Molala

"Molala le mokokotlo li tloaetse ho ba thata matsatsing ana, haholo haeba o le mohlabani oa tafoleng le moatlelete—boemo hase kamehla bo beoang ka pele,” ho bolela Cruikshank.

  1. Ho tloha sebakeng se lutseng sa maoto a sefapano, butle-butle potoloha ho ea ka lehlakoreng le leng 'me u shebe ka mor'a hao. O bona hole hakae?
  2. U lokela ho sheba li-degree tsa 180, ho bolela Cruikshank, leha ho tloaelehile ho fumana moeli oa hau o le tlase ho feta ka lebaka la tsitsipano molaleng.

Ho thusa ho lokolla seo, itloaetse mokhoa ona ka makhetlo a 'maloa ho pholletsa le letsatsi, esita le ha u le setulong sa deske (o ka tšoara mahlakoreng kapa ka morao setulong bakeng sa thuso). Hopola feela ho boloka letheka le pelvis ea hau li shebile pele, o re. "'Mele oa hau o ka tlase ha oa lokela ho sisinyeha; sena ke ho phomola feela ka ho lula fatše ka ho sotha molala ho lokolla moo ho nang le tsitsipano e ngata ha re imetsoe kelellong."

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