Sengoli: Eric Farmer
Letsatsi La Creation: 6 La March 2021
Ntlafatsa Letsatsi: 19 November 2024
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Face, neck, décolleté massage for thin skin Aigerim Zhumadilova
Video: Face, neck, décolleté massage for thin skin Aigerim Zhumadilova

Litaba

Mohlomong u kile ua bona lintho tsena tse bōpehileng joaloka cylinder sebakeng se otlolohileng sa boikoetliso ba hau, empa u ka 'na ua se tsebe hantle hore na u ka li sebelisa joang. Re ntšitse monahano ho tsoa ho li ikoetlisetsa foam, kahoo o ka fumana melemo.

Boikoetliso ba ho Otlolla

The foam roller ke sesebelisoa se sebetsang ho mang kapa mang ea nang le bothata ba quads, hamstrings kapa manamane. "Moreki a ka tletleba ka maqeba a mangole 'me ka metsotso e 3 feela ha a qeta sehlopha sa IT, a tlaleha bohloko bo fokotsehileng haholo," ho bolela Jackie Warner, mokoetlisi oa boikoetliso le naleli ea Koetliso ea Botho le Jackie: Koetliso ea Potoloho ea Matla.

Haeba u sebelisa roller ho lokolla ho tiea maotong, beha 'mele oa hau holim'a roller ebe u ikokobetsa. Ikemisetsa ho tšoara boikoetliso bo bong le bo bong ba foam bakeng sa metsotsoana e ka bang 20-30.Ho ruruha mesifa ena ho ka ba bohloko, empa o tla ikutloa o le betere kamora moo. "Qoba ho kopana ka ho toba manonyeletsong 'me u tsepamise maikutlo haholo mesifa e tebileng le lisele tse hokahaneng ka holimo kapa ka tlas'a manonyeletso," oa phaella ka Warner.


Mokhoa ona ha oa lokela ho sebelisoa ho phekola likotsi. U ka baka tšenyo e kholo ha mesifa le li-ligamente tse haufi le eona li ruruha.

Ho lokisa boemo

Ema u le molelele ka ho sebelisa rolara ho lokisa ho se leka-lekane ha postural. Leka ho robala holim'a roller ka 'mele oa hau ka hara borokho ebe o phutha le ho theola' mele oa hao butle butle. Boikoetliso bona ba foam bo tla thusa ho lokolla tsitsipano mesifa e potileng mokokotlo oa hau. Batho ba bangata ba boetse ba hula mekokotlo ea bona e kaholimo ho e-na le ho ea ho setsebi sa ho silila.

Koetliso ea Matla

O ka tsepamisa mohopolo ho botsitso ba hau le mesifa ea hau ea mantlha le roller hape, empa e tsoetse pele haholo. "Barupeli ba bang ba li sebelisa e le ho matlafatsa ho leka-lekanya ka ho etsa li-squats le ho raha ha u ntse u eme kapa u khumama ka li-roller, empa u etse joalo ka morupeli oa setsebi ea ka u thusang hore u fumane molemo ka ho fetisisa ho eona," oa phaella ka Warner. U batla mokhoa oa ho falla? Leka ho tsepamisa maikutlo ho li-triceps tsa hau ka boikoetliso bona ba foam.


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