Sengoli: Morris Wright
Letsatsi La Creation: 21 April 2021
Ntlafatsa Letsatsi: 18 November 2024
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Yoga for beginners at home. Healthy and flexible body in 40 minutes
Video: Yoga for beginners at home. Healthy and flexible body in 40 minutes

Litaba

Ho silila hona ho ka phethoa ke motho ka boeena, a lutse fatše a phutholohile, 'me o na le ho tobetsa le ho' luba 'mesifa ea mokokotlo le matsoho, ho bontšoa haholo maemong a hlooho e opang le ha motho a utloa hore ho na le tsitsipano e ngata mahetleng le molaleng, le khaello ea ho tsepamisa mohopolo.

Ho ikoetlisa hona ho ka nka metsotso e 5 ho isa ho e 10 mme ho ka etsoa leha o le mosebetsing, ka nako ea khefu ea kofi, ho etsa mohlala, ho ba molemo bakeng sa ho phomola, ho khutsisa le ho ntlafatsa ho tsepamisa maikutlo le tlhokomelo nakong ea mosebetsi.

Mokhoa oa ho etsa

Sheba mohato ka mohato ho fana ka sililoa se khathollang mokokotlong o ka holimo, molaleng le matsohong.

1. E otlolla molala

Lula hantle setulong empa u otlolohile ka mokokotlo, u phomotse ka morao setulong. Qala ka ho otlolla mesifa ea molala oa hau, ho sotha molala oa hau ka ho le letona ebe o lula sebakeng sena metsotsoana e seng mekae. Ebe u etsa motsamao o ts'oanang lehlakoreng ka leng. Ithute ka boikoetliso bo bong boo u ka bo etsang mosebetsing ho qoba bohloko ba mokokotlo le tendonitis mona.


2. Ho silila molala le mahetla

Ebe o beha letsoho la hau le letona lehetleng la hao le letšehali mme o silila mesifa e lipakeng tsa lehetla le morao molaleng oa hau, joalo ka ha eka o luba bohobe, empa o sa intše kotsi. Leha ho le joalo, ho bohlokoa ho ba le khatello hobane haeba e le bobebe haholo, e kanna ea se be le phello ea kalafo. Ebe o tlameha ho etsa motsamao o ts'oanang sebakeng se nepahetseng, o tsitlallela libakeng tse bohloko ka ho fetisisa.

3. Ho otlolla matsoho

Ts'ehetsa litsoeng tsa hau tafoleng ebe u etsa motsamao oa ho bula, o otlolla menoana ea hau ka hohle kamoo ho ka khonehang ebe o koala matsoho a hau makhetlo a ka bang 3 ho isa ho a 5 ka letsoho ka leng. Ebe u beha letsoho le leng ho le leng le butse menoana haholo.Leka ho boloka letsoho lohle le le tafoleng, u lule u le boemong bona metsotsoana e seng mekae.

4. Ho silila ka letsoho

U sebelisa monoana o motona oa letsoho le letona, tobetsa letsoho la letsoho la hao le letšehali ka motsamao o chitja. U tsoa hanyane ho ea ka kamoreng ea ho hlapela 'me ha u hlapa matsoho u itlotse ka setlolo se sengata e le hore matsoho a hau a thelle hantle' me ho ikoetlisa ho sebetse hantle. Ka monwana o motona le o motona wa pele, thelela monwana o mong le o mong ka bonngwe, ho tloha ka seatleng sa hao sa letsoho ho ya ntlheng ya menwana ya hao.


Matsoho a na le lintlha tsa maikutlo tse khonang ho phomotsa 'mele oohle mme ka hona ho sililoa ka matsoho metsotso e seng mekae ho lekane ho ikutloa hantle le ho phutholoha.

Bona mokhoa oa ho silila hlooho, o sebetsang hantle haholo ho feliseng hlooho e bakoang ke tsitsipano e feteletseng ea mesifa videong e latelang.

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