Sengoli: Robert Simon
Letsatsi La Creation: 23 Phuptjane 2021
Ntlafatsa Letsatsi: 15 November 2024
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Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.
Video: Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.

Litaba

Boikoetliso ba Hip flexor

Le ha e se motho e mong le e mong ea nang le letheka le bobebe joalo ka Shakira, bohle re ka rua molemo ka ho matlafatsa mesifa e tšehetsang lenonyeletso lena la bolo le socket. Matheka a rona ha a ikarabelle feela bakeng sa metjeko e sisinyehang eo re e hlaselang ka linako tse ling, empa hape ke sebaka sa bohlokoa bakeng sa limathi, libaesekele le batho ba sa bapalang ka ho tšoana.

Ho lula boholo ba letsatsi - ho hong hoo e ka bang kaofela ha rona re le molato - ho tlatsetsang ho tiea ha letheka. Ho tenyetseha ha letheka ho ka baka bohloko ba mokokotlo, bohloko ba letheka le kotsi.

Le mathata a noka ha a felle moo. Ho latela American Academy of Orthopedic Surgeons, ho nkeloa sebaka ke noka ho ntse ho eketseha United States. Li phahama har'a batho ba baholo lilemong tse bohareng.

Ho etsa bonnete ba hore u ke ke ua iphumana u phathatsa 'mele oa hau ha u ntse u sisinyeha - kapa u itsamaela feela seterateng - mona ke mekhoa e robong e metle ea thekeng ho boloka letheka la hao le le matla le bile le tenyetseha.

Hip flexor e otlolla

Leka likarolo tsena ho lokolla maqhubu le manonyeletso a letheka la hao.


Ke lutse serurubele se lutse

Ts'ebetso ena e bonolo e tla otlolla lirope tsa hau tsa ka hare, letheka le mokokotlo oa mokokotlo. U ka e etsa u lutse fatše!

  1. Lula fatše mokokotlo oa hao o otlolohile 'me u sa kopane.
  2. Sutumelletsa bohato ba maoto a hau hammoho ka pel'a hau. Lumella mangole a hao hore a khumame ka mahlakoreng.
  3. Ha u ntse u hulela lirethe tsa hao ho uena, phomotsa mangole 'me u li lumelle hore li atamele haufi le fatše.
  4. Hema moea haholo, 'me u tšoare boemo bona metsotsoana e 10 ho isa ho e 30.

Leeba pose

Poso ena e tsebahalang ea yoga ke mohato o tsoetseng pele. E phethe feela haeba u ikutloa u phutholohile ho etsa joalo. Ikutloe u lokolohile ho fetola boemo.


  1. Qala boemong ba mapolanka.
  2. Phahamisa leoto la hau le letšehali fatše 'me u le thellise pele e le hore lengole la hao le be fatše haufi le letsoho la hao le letšehali,' me leoto la hau le haufi le la hao le letona. Hore na lengole le menoana ea hau e oela kae ho tla itšetleha ka ho fetoha ha maemo ha hao.
  3. Suthela leoto la hau le letona morao ho fihlela moo o ka khonang ha o ntse o boloka letheka lisekoere 'me o theohele fatše mme o kenelle litsoeng, o theola mmele oa hau o kaholimo ka moo o ka khonang.
  4. Tšoara letsoho ntle le ho lumella sefuba sa hao ho oa. Hang ha u ikutloa eka u fumane mokhoa o motle, chencha mahlakore.

Marokho

Hoa hlolla hore na u ka etsa’ng ha u ntse u paqame. Joalo ka poso ena ea Borokho!

  1. Robala ka mokokotlo matsoho a hau mahlakoreng, maoto fatše, 'me mangole a hao a kobehile. Leka ho beha maoto hore menoana ea hau e ka u tšoara lirethe.
  2. Tobella lirethe tsa hau, 'me u phahamise letheka fatše ho ea holimo ha u ntse u penya maqhubu a hau. Leka ho shimmy mahetla a hau a le haufi haholo tlasa 'mele oa hau kamoo ho ka khonehang.
  3. Tšoara boemo metsotsoana e seng mekae pele u khutlela sebakeng sa pele, ebe u pheta makhetlo a 'maloa. U se ke ua lebala ho hema!

Boikoetliso ba ho matlafatsa Hip

Leka boikoetliso bona ho matlafatsa leqhubu la hao la letheka.


Marang-rang

  1. Ho tloha moo u emeng teng, sheba ka pele 'me u nke mohato o fanang ka seatla se bulehileng ka leoto la hau le letona.
  2. Koba lengole la hao le lelelele ebe u fetisetsa boima ba hao leotong le ka pele le letona. Tsoela pele ho ikokobelletsa butle-butle ka har'a mokoti ho fihlela lengole la hao le letšehali le thekesela kaholimo, kapa o aka mobu butle. Lengole la hao le letona le lokela ho ba ka ho toba ka holim'a leqaqailana la hao le letona.
  3. Khutlela boemong bo emeng. Pheta boemo ka leoto la hao le letšehali.

Ba hloang lithaba ba thellisa fatše

Tšoara li-discs tse thellisang, lipoleiti tsa pampiri, kapa lithaole tsa letsoho - ha e le hantle, eng kapa eng e thellang. Itokisetse ho hloa!

  1. Ipehe fatše fatše kapa sebakeng se seng se boreleli.
  2. Beha li-slider tsa hau tlasa libolo tsa maoto a hau ha u ntse u le pushup.
  3. Tlolela leoto la hao le letona sefubeng, u fapanyetsana le leoto le letšehali kamoo u neng u ka rata ho hloa lithaba tse tloaelehileng.
  4. Tsamaea butle qalong, ebe u nka lebelo.

Li-squats tsa skater

Tsamaiso ena e ts'oana le squats e tloaelehileng, e nang le tweak e shebileng letheka la hau ka kotloloho.

  1. Koba ho tloha lengoleng le thekeng, o theola sekoti sa hau fatše ha o ntse o boloka mokokotlo oa hao o otlolohile 'me sefuba se phahamisitsoe.
  2. Kamora 'squat ka seng, fetisetsa boima ba hau ho leoto la hau le letona kapa le letšehali ha u ntse u phahamisa leoto le fapaneng lehlakoreng ebe menoana ea hau e supile pele.
  3. Maoto a mang nako le nako.
  4. Robala ka mokokotlo u kentse liatla tsa hau lehlakoreng la hao. Chenchana ka ho otlolla leoto le leng le le leng holimo le tlase fatše metsotsoana e ka bang 2.
  5. Tšoara leoto la hau ka sekhahla sa likhato tse 45. Leoto la hao le fapaneng le lokela ho khumama ka mangole ebe leoto la hao le lenngoe fatše, ha leoto la hao le phahamisitsoeng le lokela ho boloka monoana o supile leholimong.
  6. Fapanya maoto, ebe u pheta makhetlo a 10 leotong ka leng.

Leoto le otlolohileng lea phahama

Psoas ea marako e tšoara

Tsamaiso ena e matlafatsa mesifa ea hau e tebileng ea letheka e tsejoang e le psoas, e ka eketsang bolelele ba maoto le ho fokotsa kotsi. Boemo ba win-win!

  1. Ho tloha moo u emeng teng, koba lengole la hao le letona 'me u phahamisetse leoto la hau le kaholimo holimo.
  2. Leka-lekanya leoto la hau le letšehali ha u ntse u boloka lengole le serope la hao le letona le lethekeng ka metsotsoana e ka bang 30.
  3. E theole butle, ebe u pheta ka leoto la hao le letšehali.

Ponahalo ea letheka

  1. Ha u ntse u rapaletse ka mokokotlo maoto a otlolohile, u otlolohile fatše, butle-butle u khumama (ka bonngoe) ho ea sefubeng.
  2. E hule haufi le sefuba ka hohle kamoo ho ka khonehang ntle le ho ikutloa u sa phutholoha.
  3. Khutlela sebakeng sa ho qala, 'me u phete ka leoto la hao le fapaneng.

Tsela

Kaha joale u hlometse ka mehato ena e otlollang le e matlafatsang, itloaetse eona khafetsa. Hopola, ha matla a letheka la hao a le matla haholoanyane, o na le monyetla o motle oa ho o boloka o se na kotsi ebile o le tafoleng ea ts'ebetso!

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