Mokhoa oa ho etsa mefuta e 5 ea boikoetliso ba Borokho ba Glute

Litaba

• Maoto a supile ka ntle
• Maoto a supile pele
• Tšoaea ka lirethe
• Tobetsa menoaneng
• Borokho bo nang le leoto le le leng
• E isa boemong bo latelang
• Litlhahiso tse potlakileng bakeng sa mefuta eohle ea borokho ba glute
• Tsela
• 3 E Tsamaea ho Matlafatsa Litlotla

Boikoetliso ba borokho ba glute ke boikoetliso bo fapaneng, bo phephetsang ebile bo sebetsa hantle. Ke kenyelletso e ntle haholo ho tloaelo efe kapa efe ea boikoetliso, ho sa tsotelehe lilemo tsa hau kapa boemo ba boikoetliso. Ts'ebetso ena ea boikoetliso e shebile morao oa maoto a hau, kapa ketane ea morao. Lintho tse ka sehloohong tse u tsamaisang ka har'a ketane ea hau ea morao-rao li kenyelletsa li-hamstrings le glutes.

Mesifa ena e matla e ka lehlakoreng la hao le ka morao mme e na le boikarabello ba ho hlahisa boholo ba matla ao 'mele oa hau o ka tlase o a hlahisang. Hobane li matla haholo, li hloka matla a mangata ho sebetsa. Ka mantsoe a mang, u chesa tekanyo e phahameng ea likhalori ha u li kenyelletsa ho ikoetlisetsa aerobic joalo ka ho matha le ho palama baesekele. Sena se ka hohela ba batlang ho fihlela lipheo tsa boikoetliso joalo ka ho ba le matla, ho theola boima ba 'mele kapa ho kuta.

Ho matlafatsa ketane ea hau ea morao-rao ho bapala karolo ea ho eketsa matla a hau a morao a tlase le botsitso ba mantlha. Ha o sebetsa hantle ka sebopeho se setle, borokho ba glute bo ka thusa ho ntlafatsa matla a mesifa a potileng mokokotlo oa mokokotlo oa hau, o ntlafatsang boemo ba hau ba mmele.

Tsamaiso ena ha e hloke lisebelisoa le sebaka se fokolang haholo. Seo u se hlokang feela ke sebaka sa ho robala. Hape ke ts'ebetso e nang le tšusumetso e tlase, e etsang hore e be e loketseng ba nang le bothata ba lengole kapa ba letheka.

Maoto a supile ka ntle

Phapang ena ea borokho ba setso sa glute ke tsela e ntle ea ho lebisa bokantle ba lirope tsa hau le glutes.

Lisebelisoa li hlokahala: Ha ho na thepa e hlokahalang. Yoga moseme boikhethelo ho fokotsa morao boemong bo sa thabiseng morao.

Mesifa sebetsa: Phapang ena e shebile haholo karolo ea hau ea iliotibial le vastus lateralis.

1. Qala fatše ka mokokotlo maoto a hao a kobehile ka lebelo la likhato tse 90 'me maoto a behiloe fatše.
2. Etsa bonnete ba hore menoana ea hau e kantle kantle ho li-angles tsa degree tsa 45 mme mangole a hau a shebile nqa e le 'ngoe le menoana ea hau ea maoto.
3. Tsamaea ka maoto ebe u sutumelletsa letheka. U lokela ho utloa phapang ena e khathatsa karolo e kantle ea lirope tsa hau.
4. Etsa bonnete ba hore u lula u khumama ka menoana ea hau ho pholletsa le motsamao oohle. U se ke ua li tlohela hore li tsoele pele ho feta menoana ea maoto.
5. Ka motsamao o laoloang, tlohella letheka ho theohela tlase fatše. Sena se pheta pheta-pheto e le 'ngoe.
6. Etsa lihlopha tse 3 tsa ho pheta-pheta tse 15, kapa mekoloko e 3 ea metsotso e 30.

Maoto a supile pele

Ho supa maoto a hao ka pele le ho boloka mangole a hau a kopane ho thusa ho shebella bokahare ba lirope tsa hau le mesifa e metenya bohareng ba midline ea hau.

Lisebelisoa li hlokahala: Ha ho na thepa e hlokahalang. Yoga moseme boikhethelo ho fokotsa morao boemong bo sa thabiseng morao.

Mesifa sebetsa: Phapang ena e shebiloe haholo le li-adductor longus, gracilis, adductor magnus le sartorius.

1. Qala fatše ka mokokotlo maoto a hao a kobehile ka lebelo la likhato tse 90 'me maoto a behiloe fatše.
2. Etsa bonnete ba hore menoana ea hau ea maoto e supiloe ka pele 'me lirope tsa hau li tšoana hantle.
3. Tsamaea ka maoto ebe u sutumelletsa letheka. U lokela ho utloa phapang ena e khatholla bokahare ba lirope tsa hau.
4. Etsa bonnete ba hore u lula u khumama ka menoana ea hau ho pholletsa le motsamao oohle.
5. Ka motsamao o laoloang, tlohella letheka la hau le theohele fatše. Sena se pheta pheta-pheto e le 'ngoe.
6. Etsa lihlopha tse 3 tsa ho pheta-pheta tse 15, kapa mekoloko e 3 ea metsotso e 30.

Tšoaea ka lirethe

Ho tsepamisa mohopolo ho hatella lirethe tsa hau ha u ntse u phahamisa letheka ho tla arola mesifa ea hau ea mesifa le mesifa ea mesifa, haholo ha e bapisoa le ho hatella menoaneng ea hau.

Lisebelisoa li hlokahala: Ha ho na thepa e hlokahalang. Yoga moseme boikhethelo ho fokotsa morao boemong bo sa thabiseng morao.

Mesifa sebetsa: Phapang ena e shebile haholo-holo biceps femoris, semitendinosis, gracilis, gluteus maximus le gluteus medius.

1. Qala fatše ka mokokotlo maoto a hao a kobehile ka likhato tse 90 'me maoto a behiloe fatše.
2. Otlolla boima ba hau tlase ka lirethe tsa hau 'me u phahamise letheka.
3. U lokela ho utloa phapang ena e khathatsa mokokotlo oa maoto le glutes.
4. Ho etsa bonnete ba hore o shebile karolo e kamorao ea lirope tsa hau, tlosa menoana ea hau fatše ha u nyoloha.
5. Ka motsamao o laoloang, tlohella letheka ho theohela tlase fatše. Sena se pheta pheta-pheto e le 'ngoe.
6. Etsa lihlopha tse 3 tsa ho pheta-pheta tse 15, kapa mekoloko e 3 ea metsotso e 30.

Tobetsa menoaneng

Ho theola boima ba 'mele oa hao menoaneng ho tla qobella mesifa ea hao ea quadricep ho etsa mosebetsi o mongata. Ke khopolo e ntle ho chencha boima ba hao ka lirethe le menoaneng, e le hore likarolo tse ka pele le tse kamorao tsa lirope tsa hao li khathale.

Lisebelisoa li hlokahala: Ha ho na thepa e hlokahalang. Yoga moseme boikhethelo ho fokotsa morao boemong bo sa thabiseng morao.

Mesifa sebetsa: Phapang ena e shebile haholo rectus femoris, vastus lateralis, vastus medius le sartorius.

1. Qala fatše ka mokokotlo maoto a hao a kobehile ka lebelo la likhato tse 90 'me maoto a behiloe fatše.
2. Phahamisa lirethe, u theole boima ba 'mele ka menoana,' me u phahamise letheka.
3. Ho etsa bonnete ba hore o shebile karolo e kamorao ea lirope tsa hau, tlosa menoana ea hau fatše ha u nyoloha.
4. Ka motsamao o laoloang, tlohella letheka ho theohela tlase fatše. Sena se pheta pheta-pheto e le 'ngoe.
5. Etsa lihlopha tse 3 tsa ho pheta-pheta tse 15, kapa mekoloko e 3 ea metsotso e 30.

Borokho bo nang le leoto le le leng

Ho fetola borokho ba glute hore o sebetse leoto le le leng ka nako ke tsela e ntle ea ho sebetsana le matla a motho ka mong a leoto ka leng le botsitso ba hau ba mantlha.

Lisebelisoa li hlokahala: Ha ho na thepa e hlokahalang. Yoga moseme boikhethelo ho fokotsa morao boemong bo sa thabiseng morao.

Mesifa sebetsa: Ho latela hore na u beha maoto joang, motsamao ona o ka lebisa ho mesifa efe kapa efe eo u e batlang ea serope kapa glute.

1. Qala fatše ka mokokotlo maoto a hao a kobehile ka lebelo la likhato tse 90 'me maoto a behiloe fatše. Phahamisa leoto le le leng fatše ho ea holimo moeeng.
2. Tsamaisa boima ba hau tlase ka leoto fatshe.
3. Sebetsa ho boloka letheka le lekane. U lokela ho utloa phapang ena e khathatsa serope sa hau kaofela le marako.
4. Ka motsamao o laoloang, tlohella letheka ho theohela tlase fatše. Sena se pheta pheta-pheto e le 'ngoe.
5. Etsa lihlopha tse 3 tsa ho pheta-pheta tse 15, kapa mekoloko e 3 ea metsotso e 30.

E isa boemong bo latelang

O ka phahamisa bothata ba phapang efe kapa efe ea borokho ka ho beha boima lethekeng la hao. Sena se tla u thusa ho sebetsana le matla a hao a bokhabane le a hamstring le ho a phahamisa.

1. Qala fatše ka mokokotlo maoto a hao a kobehile ka lebelo la likhato tse 90 'me maoto a hao a robala fatše.
2. Phomotsa boima ba 'mele oa hao ka tieo khahlanong le masapo a hao a noka, u a ts'oere hantle.
3. Fetola boima ba 'mele le ho pheta-pheta ha ho hlokahala haeba ho le thata haholo ho tobetsa letheka ho ea holimo.

Litlhahiso tse potlakileng bakeng sa mefuta eohle ea borokho ba glute

Haeba u sa tsoa kena borokhong ba glute, litlhahiso tse ling ke tsena:

• Qala motsamao o bataletse ka mokokotlo maoto a hao a kobehile ka lebelo la likhato tse 90 le maoto a bataletse fatše.
• Boloka mokokotlo oa hau o tsitsitse ebile o tšoarehile, o tiisa mesifa ea mpa.
• Tsamaisa boima ba 'mele ka maoto e le hore u phahamise letheka.
• Karolong e kaholimo ea motsamao, mahetla a hao, letheka le mangole li lokela ho ba moleng o otlolohileng.
• U ka ts'oara boemo bona bo holimo ka nako e itseng, kapa u ka pheta-pheta-pheta ho phahamisa letheka.
• Etsa bonnete ba hore o boloka mokokotlo oa hau le mokokotlo o tiile ho pholletsa le mokhatlo oohle.
• Tsepamisa maikutlo ho ho pepeta matheka a hau le ho boloka mangole le menoana ea hau e le moleng o le mong.
• Haeba u utloa bohloko ba sebopeho sa hau, phomola 'me u fole e le hore u tle u boele u be matla le ho e etsa ka nepo.

Tsela

Tsela e potlakileng ho feta ea ho jeoa ke bolutu ka ho ikoetlisa ke ho etsa ntho e tšoanang letsatsi le leng le le leng.

3 E Tsamaea ho Matlafatsa Litlotla

Ho eketsa ho sotha mohato oa mantlha oa boikoetliso joalo ka borokho ba glute ke tsela e ntle ea ho kopanya mesifa e fapaneng le ho boloka kelello le 'mele oa hao o hakanya. U ka lebella ho utloa bohloko bo itseng libakeng tse ncha 'meleng oa hau, ha u ntse u sebelisa mesifa e mecha ho etsa mefuta ena.