Sengoli: Eugene Taylor
Letsatsi La Creation: 13 Phato 2021
Ntlafatsa Letsatsi: 6 November 2024
Anonim
Self-massage of the face and neck. Facial massage at home Facial massage for wrinkles Detailed video
Video: Self-massage of the face and neck. Facial massage at home Facial massage for wrinkles Detailed video

Litaba

Ha o "petsoha" mokokotlo, o ntse o lokisa, o kopanya kapa o sebetsana le mokokotlo oa hau. Ka kakaretso, ho lokela hore ho be hotle hore u etse sena mokokotlong oa hau u le mong.

Liphetoho tsena ha li hlile ha li hloke hore melumo eo ea melumo e phetoang e sebetse, empa rea ​​tseba hore li fana ka maikutlo a phomolo a motsotsoana. Hopola feela hore u se ke oa e fetelletsa kapa ua qobella letho.

Mona ke mekhahlelo e 10 le ho otlolla ho u thusa ho thula mokokotlo oa hau, hammoho le video e bonts'ang tse ling tsa tsona ka botlalo.

Ho ikotlolla le ho sisinyeha ha bonolo joalo ka ho hlalositsoeng mona ho lokisa mokokotlo oa hau ho ka boela ha futhumatsa 'mele le mesifa ea hau, ha lokolla libaka tse thata.

Pele, re qala ka mekhoa e 'meli ea ho sebelisa setulo mokokotlong oa hau.

1. Ho otlolla morao setulong

  1. Lula setulong ka mokokotlo o tiileng o lumellang mahare a mahetla hore a lekane ka holimo.
  2. O ka kenya menoana ea hau ka mora hlooho ea hau kapa oa otlolla matsoho holima hlooho.
  3. Ikokotlele 'me u phutholohe.
  4. Tsoela pele o its'etleha ntlheng e kaholimo ea setulo ho fihlela mokokotlo oa hao o petsoha.

U ka leka ho sebelisa bophahamo bo fapaneng ka ho thellela 'mele oa hau hodimo le tlase hanyane.


U tla utloa ho otlolla hona mokokotlong oa hau o kaholimo le o bohareng.

2. Ho sotha setulo

  1. Lula setulong 'me u fihlele letsoho la hao le letona' meleng oa hau ho tšoara lehlakore le letšehali la setulo. Letsoho la hau le letona le lokela ho lula setulong sa setulo kapa ka ntle ho leoto la hau le letšehali.
  2. Phahamisa letsoho la hau le letšehali ka mor'a hao ho le hokahanya ka morao setulong.
  3. Ka hloko sotha 'mele oa hau o kaholimo ka letsohong le letšehali ho ea fihla moo o ka eang, boloka letheka, maoto le maoto li shebile pele.
  4. Pheta mehato ena ka lehlakoreng le leng ho sotha ka ho le letona.

Ho sotha ha hau ho lokela ho qala botlaaseng ba mokokotlo oa hau. U tla utloa ho otloloha hona mokokotlong oa hau o tlase le o bohareng.

3. Keketso ea morao

  1. Ha u ntse u eme, etsa setebele ka letsoho le le leng ebe u thatela letsoho la hao le fapaneng ho e potoloha botlaaseng ba mokokotlo oa hau.
  2. Sutumelletsa mokokotlong matsoho a hao a le holimo hanyane.
  3. O itshetlehe, o sebedisa khatello ya matsoho a hao ho thula mokokotlo wa hao.
  4. Tsamaisetsa matsoho mokokotlong 'me u otlolle ka ho lekana maemong a fapaneng.

U tla utloa ho otloloha hona mokokotlong oa hau moo u sebelisang khatello.


Bakeng sa phapano karolong ena leka boikoetliso bo latelang.

4. Katoloso ea lumbar e emeng

  1. Ho tloha moo u emeng teng, beha liatla tsa hau mokokotlong oa hau kapa ka holim'a letheka la hao, menoana ea hau e supa fatše le menoana ea hau e pinki ka lehlakoreng le leng la mokokotlo.
  2. Phahamisa mokokotlo oa mokokotlo ebe o otlolla mokokotlo oa hau ho ea holimo ebe o oa morao, o sebelisa matsoho ho kenya khatello e bonolo mokokotlong.
  3. Tšoara boemo bona metsotsoana e 10 ho isa ho e 20, 'me u hopole ho hema.
  4. Haeba ho tenyetseha ha hao ho u lumella, u ka tsamaisa matsoho a hau ho ea holimo mokokotlong ebe u otlolla maemong a fapaneng.

U kanna oa utloa ho otloloha mokokotlong oa hau o kaholimo kapa lipakeng tsa mahetla a mahetla.

5. Ho otlolla holimo

  1. Ho tloha moo u emeng teng, hokahanya menoana ea hau ka mor'a hlooho ea hau.
  2. Butle-butle mokokotlo oa hao oa mokokotlo ho ea holimo le ho cheka morao, o tobetsa hlooho ea hau matsohong.
  3. Etsa ho hanyetsa ka ho penya matsoho hloohong.
  4. Lula boemong bona metsotsoana e 10 ho isa ho e 20. Hopola ho hema.

6. Ho ema ha mokokotlo oa mokokotlo

  1. Ha u ntse u eme, otlolla matsoho ka pel'a hau.
  2. Butle-butle 'mele oa hao o kaholimo ka letsohong le letona, boloka letheka le maoto li shebile pele.
  3. Khutlela bohareng ebe u sotha ka ho le letšehali.
  4. Tsoela pele ka motsamao ona makhetlo a 'maloa kapa ho fihlela u utloa mokokotlo oa hau o phatloha kapa mokokotlo oa hau o ikutloa o lokolohile.

U ka sebelisa matla a matsoho a hau ho thusa ho tataisa motsamao.


U tla utloa ho otloloha hona mokokotlong oa hau o tlase.

7. Lutseng sotha

  1. Lula fatše leoto la hao le letšehali le atolositsoe ka pel'a hau mme leoto la hao le letona le kobehile hore lengole la hao le phahame.
  2. Tšela leoto la hau le letona ho le letšehali ka ho lema leoto la hau le letona ka ntle ho lengole la hao le letšehali.
  3. Boloka mokokotlo oa hau o lelefalitsoe hape o otlolohile.
  4. Beha letsoho la hao le letona fatše ka mor'a letheka ebe u beha setsoe sa hao se letšehali ka ntle ho lengole la hao le letona, u shebile lehetleng la hao le letona.
  5. Tlanya letsoho le lengole ho tse ling ho tebisa letsoho.

Ho sotha ho lokela ho qala mokokotlong oa hau o tlase. U tla utloa ho otloloha hona hohle mokokotlong oa hau.

8. Otlolla foam foam

"Supine" ke tsela e 'ngoe ea ho bolela hore u rapaletse ka mokokotlo.

  1. Ha u ntse u rapaletse ka mokokotlo u khumame ka mangole, beha roller ea foam ka holimo mahetleng a hau.
  2. Kenya menoana ea hau ka morao hloohong kapa u e atolose haufi le 'mele oa hau.
  3. Sebelisa lirethe tsa hau e le lebelo la ho phetholla 'mele oa hau holimo le tlase holima roller ea foam, o e tobetse mokokotlong oa hau.
  4. O ka palama ho fihla molaleng oa hau mme o theohele morao kapa o tsepamise mohopolo mokokotlong oa hau o bohareng.
  5. Haeba e phutholohile, o ka monya mokokotlo oa hau hanyane.
  6. Rōlela makhetlo a 10 ka lehlakoreng le leng.

U tla utloa ho sililoa hona 'me u ikotlolle hohle mokokotlong' me u ka fumana liphetoho tse fokolang.

9. Supine sotha

  1. Robala ka mokokotlong u otlolotse leoto la hao le letona 'me leoto la hao le letšehali le kobehile.
  2. Eketsa letsoho la hau le letšehali lehlakoreng le hole le 'mele oa hau ebe o lebisa hlooho ea hau ka ho le letšehali.
  3. Ha u ntse u tšoere boemo bo atolositsoeng, sotha 'mele oa hau o ka tlase ho le letona. Ak'u inahanele u leka ho ama fatše ka lehetla la hao le letšehali le lengole la hao le letšehali ka nako e le 'ngoe. Ha ho hlokahale hore u hlile u etse sena - lehetla la hau le letšehali le kanna la phahamisoa fatše, mme lengole la hau le kanna la se fihle fatše ka bo lona.
  4. U ka beha mosamo tlas’a lehetla la hao le letšehali haeba e sa fihle hohle ho ea tlaase.
  5. Phefumoloha ka matla ha u ntse u sebelisa letsoho la hau le letona ho hatella lengole la hao le letšehali.
  6. Thala lengole la hao le letšehali holimo holimo sefubeng sa hao kapa otlolla leoto la hao ho tebisa letsoho.
  7. Pheta ka lehlakoreng le leng.

U tla utloa ho otloloha hona mokokotlong oa hau o tlase.

10. Supine lehetla lehare otlolla

  1. Robala ka mokokotlo u khumame ka mangole 'me u otlolle matsoho holimo ho ea holimo.
  2. Tšela matsoho a hau sefubeng, u ikopanye joalo ka ha eka u ts'oere mahetla a fapaneng.
  3. Lula hanyane, ebe o khutlela fatše.
  4. Etsa sena habeli ho isa hararo.

U tla utloa ho otloloha hona ka mokokotlong oa hau o kaholimo.

Mokhoa oa ho pepeta video ea hau ea morao

Malebela a ho itloaetsa

Litsela tsena tse bonolo li ka etsoa e le karolo ea tloaelo e telele kapa ka botsona letsatsi lohle.

Kamehla tsamaea ka hloko kahare le kantle ho boikoetliso bo bong le bo bong ntle le ho etsa motsamao o potlakileng kapa o bohale. U kanna ua batla ho nka nako e seng kae ho phomola pele le kamora ho otlolla.

E-ba bonolo 'me butle-butle u eketse khatello kapa matla a sebelisitsoeng bakeng sa likarolo tsena.

Ka tloaelo, letsoho le leng le le leng le tla hlahisa phetoho e le 'ngoe feela ho fapana le ho pheta-pheta. Le ha o sa fumane phetoho mefuteng ena, ba ntse ba lokela ho ikutloa hantle mme ba u thuse ho lokolla manonyeletso a hau.

Ha o sa tlameha ho thula mokokotlo oa hau

Ho ka 'na ha e-ba ho sireletsehileng ho lokisa mokokotlo oa hau ha feela u etsa joalo ka hloko le ka hloko. Empa, batho ba bang ba lumela hore e lokela ho etsoa ke litsebi hobane ba koetlisitsoe ka kotloloho mabapi le ho fetola mekokotlo ka polokeho.

Ho lokisa mokokotlo ka phoso kapa hangata ho ka mpefatsa kapa ha baka bohloko, khatello ea mesifa kapa likotsi. E kanna ea lebisa ho hypermobility, e leng moo o otlollang mokokotlo oa hau le mesifa ea morao haholo hoo li lahleheloang ke elasticity mme li ka tsoa ka tatellano.

Haeba u e-na le bohloko ba mokokotlo, ho ruruha, kapa mofuta o mong oa kotsi, ha ua lokela ho ikhula mokokotlo. Sena ke sa bohlokoa haholo haeba o belaela kapa o belaela hore o na le mofuta ofe kapa ofe oa disc. Ema ho fihlela o fola ka botlalo kapa o batla ts'ehetso ho setsebi sa 'mele, chiropractor kapa osteopath.

Tsela

Ho bohlokoa ho mamela le ho tseba 'mele oa hau ha o lokisa mokokotlo oa hau. E-ba bonolo 'me u qobe ho qobella' mele oa hau ho etsa metsamao kapa boemong bofe kapa bofe. Litsela tsena ha lia lokela ho u bakela ho se utloise bohloko, ho opeloa kapa ho shoeloa ke kutlo.

Leka ho fumana hore na ke li-stretches life tse u sebetsang hantle ka ho fetisisa, hobane ho ka etsahala hore ha se likarolo tsena kaofela tse tla lekana litlhoko tsa hau.

Haeba u utloa bohloko bo boholo kapa matšoao a hau a mpefala, khaotsa ho ikoetlisa 'me u bone setsebi sa' mele, chiropractor kapa osteopath.

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