5 Ho matlafatsa Boikoetliso bakeng sa Mahlaba a Khutšoanyane

Litaba

• Ke eng e bakang mahlaba a bohloko ba morao?
• 1. Marokho
• 2. Mokhoa oa ho taka
• 3. Ho bua leshano lehlakoreng ho phahamisa
• 4. Li-supermans
• 5. Li-curls tse sa fellang
• Litemoso
• Tsela
• Ho Fetoha ka Kelello: Metsotso e 15 ea Phallo ea Yoga ea Bohloko bo Khutlelang

Qala ka matla

'Mele ea rona e sebetsa hantle ha mesifa e sebetsa ka tsela e lumellanang.

Matšoao a fokolang, haholo-holo a mokokotlong oa hau le maotong, ka linako tse ling a ka lebisa ho bohloko ba morao kapa kotsi.

Mahlaba a morao haholo a ka kena-kenana le mesebetsi ea hau ea letsatsi le letsatsi. Lipatlisiso li bontšitse hore ho ikoetlisa ho matlafatsang ho ka ba molemo ho phekola mahlaba a bohloko ba morao.

Ho phela bophelo bo botle ke tsela e molemohali ea ho thibela bohloko ba mokokotlo. Ho fokotsa boima ba 'mele, ho aha matla, le ho qoba mesebetsi e kotsi ho tla thusa ho fokotsa bohloko ba ho opeloa ke mokokotlo ha o ntse o tsofala.

Ke eng e bakang mahlaba a bohloko ba morao?

United States, bohloko bo bohloko ba morao ke lebaka la bohlano le tloaelehileng la batho ho etela ngaka.

Ho feta maeto ana ke a bohloko bo bohloko ba mokokotlo bo sa bonahaleng, kapa bohloko bo sa bakoang ke lefu kapa ho se tloaelehe ha mokokotlo.

Bohloko bo sa amaneng le morao bo ka bakoa ke:

• mesifa
• mesifa mathata
• likotsi tsa methapo
• liphetoho tse senyehang

Lisosa tse ikhethang le tse tebileng tsa bohloko ba morao li kenyelletsa:

• khatello ea khatello
• mokokotlo stenosis
• disc herniation
• mofetše
• tshwaetso
• li-spondylolisthesis
• mathata a methapo

Leka mekhoa ena e bonolo, e se nang lisebelisoa ho matlafatsa mesifa e tšehetsang mokokotlo oa hau.

Ho fumana matla ho ka baka bohloko le ho se sebetse hantle. Botsa ngaka ea hau kapa setsebi pele u qala boikoetliso bona ho netefatsa hore li nepahetse bakeng sa boemo ba hau.

1. Marokho

Gluteus maximus ke mosifa o moholo oa likoti. Ke o mong oa mesifa e matla ka ho fetesisa 'meleng. E ikarabella bakeng sa motsamao thekeng, ho kenyeletsoa le mesebetsi ea katoloso ea letheka joalo ka squats.

Bofokoli ba mesifa ea gluteus bo ka tlatsetsa ho bohloko ba morao. Lebaka ke hobane ke lithibelo tsa bohlokoa tsa manonyeletso a letheka le mokokotlo o tlase nakong ea motsamao o joalo ka ho tsamaea.

Mesifa sebetsa: gluteus maximus

1. Robala fatshe mme maoto a hao a bataletse fatshe, bophara ba letheka bo arohane.
2. Ka matsoho a hao ka mahlakoreng a hao, tobetsa maoto fatše ha u ntse u phahamisa butle marotholi fatše ho fihlela 'mele oa hau o le molaong o le mong o otlolohileng. Boloka mahetla a hau fatše. Tšoara metsotsoana e 10 ho isa ho e 15.
3. Fokotsa tlase.
4. Pheta makhetlo a 15.
5. Etsa lihlopha tse 3. Phomola motsotso o le mong lipakeng tsa sete ka 'ngoe.

2. Mokhoa oa ho taka

Metso ea ka mpeng ke mesifa e koahelang midline. E thusa ho tšehetsa mokokotlo le mpa.

Ho bohlokoa ho tsitsisa manonyeletso a mokokotlo le ho thibela kotsi nakong ea motsamao.

Mesifa sebetsa: abdominis e fapohileng

1. Robala fatshe mme maoto a hao a bataletse fatshe, bophara ba letheka bo arohane.
2. Phomotsa matsoho ka mahlakore a hau.
3. Nka moea o hulang moea o tebileng. Phefumoloha 'me u hule konopo ea mpa ho ea mokokotlong oa hao, u kenye mesifa ea mpa ntle le ho sotha letheka.
4. Tšoara metsotsoana e 5.
5. Pheta makhetlo a 5.

3. Ho bua leshano lehlakoreng ho phahamisa

Mesifa ea noka abductor thusa ho phahamisa leoto la hao lehlakoreng, hole le 'mele oa hao. Li boetse li thusa ho tšehetsa noka ea hau ha u eme ka leoto le le leng.

Ha mesifa ena e fokola, e ka ama botsitso le tsamaiso ea hau. E ka baka bohloko bo bohloko ba mokokotlo ka lebaka la ho hloka botsitso.

Mesifa sebetsa: gluteus medius

1. Robala ka lehlakoreng le leng, u boloke leoto la hao le ka tlase le kobehile fatše.
2. Kenya karolo ea hau ea mantlha ka ho hula konopo ea mpa ho ea mokokotlong oa hau.
3. Phahamisa leoto la hau le kaholimo ntle le ho tsamaisa mmele oohle oa hau.
4. Tšoara metsotsoana e 2 kaholimo. Pheta makhetlo a 10.
5. Pheta ka lehlakoreng le leng. Etsa lihlopha tse 3 ka lehlakoreng le leng.

4. Li-supermans

Lisebelisoa tsa hau tsa morao li tsamaea le mokokotlo oa hau. Li u thusa ho lula u eme hantle, li ts'ehetsa lesapo la mokokotlo le masapo a noka, 'me li u lumella ho thula mokokotlo.

Haeba boikoetliso bona bo mpefatsa bohloko ba mokokotlo, emisa ho bo etsa ho fihlela o fumana tlhahlobo e ngoe. Ngaka ea hau e kanna ea hloka ho hlakola lisosa tse kholo tsa bohloko ba morao.

Mesifa sebetsa: mokokotlo, marao le letheka, mahetla

1. Robala ka mpeng u ntse u otlolotse matsoho ka pel'a hao le maoto a hao a le malelele.
2. Phahamisa matsoho le maoto fatše ka li-inche tse 6, kapa ho fihlela o utloa khutsufatso mokokotlong oa hau.
3. Kenya mesifa ea hau ea mantlha ka ho phahamisa konopo ea mpa ea hau hanyane fatše. Finyella matsoho le maoto. Etsa bonnete ba hore o sheba fatše nakong ea boikoetliso bona ho qoba khatello ea molala.
4. Tšoara metsotsoana e 2.
5. Khutlela boemong ba ho qala. Pheta makhetlo a 10.

5. Li-curls tse sa fellang

Matšoao a mpa a phetha karolo ea bohlokoa ho ts'ehetsa mokokotlo. Matšoao a matla a mpa a ka thusa ho boloka tatellano e nepahetseng ea letheka. Sena se ka kenya letsoho ho matla le botsitso ka kakaretso.

Mesifa sebetsa: rectus abdominus, ho fapoha mpa

1. Robala fatše u otlolotse maoto fatše, u khumame ka mangole.
2. Tšela matsoho a hau sefubeng.
3. Phefumoloha haholo. Ha o ntse o tsoa, ​​tiisa limpa tsa hao ka ho hula konopo ea mpa ho ea mokokotlong oa hau.
4. Butle-butle u phahamise mahetla fatše ka lisenthimithara tse 'maloa. Leka ho boloka molala oa hau o tsamaellana le mokokotlo oa hau ho fapana le ho potoloha, ho qoba ho hula molala oa hau.
5. Khutlela boemong ba ho qala.
6. Pheta makhetlo a 10. Etsa lihlopha tse 3.

Litemoso

Kamehla buisana le ngaka pele u qala lenaneo le lecha la boikoetliso.

Haeba u kile oa tsoa kotsi e mpe joalo ka ho oa kapa kotsi, lula u batla thuso ea bongaka le tlhahlobo e eketsehileng ho felisa maemo a tebileng.

Haeba boikoetliso bona bo baka bohloko ba mokokotlo, ema 'me u batle thuso ea bongaka. Sebetsa feela ka har'a meeli ea hau ea 'mele. Ho etsa kapele haholo ho ka eketsa bohloko ba mokokotlo mme ha liehisa mokhoa oa ho fola.

Tsela

Boikoetliso bo matlafatsang ba morao haholo ke tsela e ntle ea ho thibela bohloko ba morao bo khutlang.

Matšoao a matla a matla a thusa ho eketsa botsitso, ho fokotsa menyetla ea ho tsoa likotsi le ho ntlafatsa ts'ebetso.

Ho fetola mesebetsi ea letsatsi le letsatsi joalo ka ho thellela fatše ho nka lintho ho ka thusa ho thibela bohloko ba ho opeloa ke mokokotlo kapa mesifa.

Qala ho kenyelletsa boikoetliso bona bo bonolo, bo se nang thepa ts'ebetsong ea hau ea letsatsi le letsatsi mme o kotule melemo ea lilemo tse tlang.

Ho Fetoha ka Kelello: Metsotso e 15 ea Phallo ea Yoga ea Bohloko bo Khutlelang

Natasha ke mokoetlisi ea nang le laesense ea mosebetsi le bophelo bo botle mme o sebelitse le bareki ba lilemo tsohle le maemo a boikoetliso lilemong tse 10 tse fetileng O na le semelo sa kinesiology le tlhabollo. Ka koetliso le thuto, bareki ba hae ba khona ho phela bophelo bo botle le ho fokotsa menyetla ea bona ea mafu, likotsi le bokooa hamorao bophelong. Ke blogger ea chesehang le sengoli se ikemetseng mme o natefeloa ke ho qeta nako a le lebopong la leoatle, a ikoetlisa, a nka ntja ea hae a hahlaula le ho bapala le lelapa la hae.