Boikoetliso ba Basali ba 5 ba Pelvic

Litaba

• 1. Kegels
• 2. Lihlopa
• 3. Borokho
• E isa boemong bo latelang
• 4. Arohane marulelong
• 5. Ntja ea linonyana
• Mehato e latelang

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Selelekela

Kamora ho beleha kapa ha o ntse o tsofala, o kanna oa hlokomela hore mesifa ea hau ea noka e fokotsehile.

Mesifa ea pelvic e tšehetsa senya, mala le popelo. Ha li sebetsa, litho tsa 'mele lia phahamisoa ebe ho buloa menyetla ea ho kena ka botšehaling, ka har’a mpa, le ka har’a moroto. Ha mesifa e phutholohile, moroto le mantle li ka tsoa 'meleng.

Mesifa ea 'mele ea' mele le eona e bapala karolo ea bohlokoa ts'ebetsong ea thobalano. Ho matlafatsa mesifa ena ho ka fokotsa bohloko ba pelvic nakong ea thobalano le ho eketsa bokhoni ba ho fihlela maikutlo a monate. Nakong ea bokhachane, mesifa ea noka e tšehetsa lesea mme e thusa molemong oa ho tsoala.

Bokhachane le pelehi li ka etsa hore mesifa ea mokokotlo e fokotsehe, 'me ho ka ba le lintlha tse ling tse kang lilemo, botenya, ho phahamisa boima le ho khohlela ho sa feleng. Matšoao a fokolang a pelvic a ka baka:

• ho hloka botsitso
• ho feta ka tsela e sa laoleheng ea moea
• thobalano e bohloko

Koetliso ea mesifa ea 'mele ke mokhoa o netefalitsoeng oa ho itšireletsa kapa oa ho thibela litho tsa pelvic prolapse. Lipatlisiso li tlaleha mokhoa ona o fokolitse makhetlo le ho tiea ha matšoao a ho phatloha ha setho sa 'mele.

Leka mekhoa ena e mehlano ea ho ikoetlisa ho matlafatsa mesifa ea hau ea noka le ho fokotsa litlamorao.

1. Kegels

Koetliso ea mesifa ea 'mele, kapa Kegels, ke tloaelo ea ho etsa konteraka le ho phomotsa mesifa ea hau ea mokokotlo. U ka rua molemo ho li-Kegels haeba u ka tsoa mokokotlo ka ho thimola, ho tšeha, ho qhomela kapa ho khohlela, kapa u na le takatso e matla ea ho ntša metsi pele u lahleheloa ke moroto o mongata.

Matšoao a maholo a ne a sebetsa: mokatong oa pelvic

Lisebelisoa tse hlokahalang: ha ho letho

1. Khetholla mesifa e nepahetseng. Mokhoa o bonolo ka ho fetisisa oa ho etsa sena ke ho emisa ho ntša metsi bohareng. Tsena ke mesifa ea hau ea pelvic.
2. Ho etsa Kegels, etsa konteraka mesifa ena 'me u e tšoare metsotsoana e 5. Lokolla metsotsoana e 5.
3. Pheta makhetlo ana a 10, makhetlo a 3 ka letsatsi.

2. Lihlopa

ka Gfycat

Li-squats li kopanya mesifa e meholo ka ho fetesisa 'meleng' me li na le e 'ngoe ea melemo e kholo ka ho fetisisa mabapi le ntlafatso ea matla. Ha o etsa mohato ona oa mantlha, netefatsa hore foromo ea hau e tiile pele o eketsa khanyetso.

Matšoao a maholo a sebelisitsoe: glutes, hamstrings, quadriceps

Lisebelisoa tse hlokahalang: barbell

1. Ema o eme hantle, maoto a pharaletse hanyane ho feta bophara ba mahetla 'me menoana e supiloe hanyane. Haeba u sebelisa tšepe, e lokela ho phomotsoa kamora molala oa hau mesifa ea hau ea trapezius.
2. Koba mangole 'me u suthele letheka le mokokotlo morao joalokaha eka u tla lula setulong. Etsa hore selelu sa hau se se ke sa nka lehlakore.
3. Theola fatše ho fihlela lirope tsa hau li tšoana le lefats'e, li boloka boima ba hau lirethe le mangole a khumame kantle kantle.
4. Otlolla maoto 'me u khutlele sebakeng se otlolohileng.
5. Tlatsa makhetlo a 15 hape.

Fumana tšepe e mona.

3. Borokho

Borokho ke boikoetliso bo botle bakeng sa glutes. Haeba e entsoe ka nepo, e etsa hore mesifa ea mokokotlo e sebetse. Le ha o sena boima ba 'mele, khefutso le motsamao oa khato ena li tla etsa hore u o utloe.

Mesifa e ile ea sebetsa: glutes, hamstrings, mokatong oa pelvic

Lisebelisoa tse hlokahalang: ha ho letho

1. Robala fatše. Mokokotlo oa hau o lokela ho ba fatše, o khumame ka mangole ka likhato tse 90, maoto a bataletse, le matsoho a otlolohile mahlakoreng a hau ka liatla tse shebileng fatše.
2. Inhale 'me u sutumetse lirethe tsa hao, u phahamise letheka fatše ka ho penya maqhubu a hau, marotholi le mokatong oa pelvic. 'Mele oa hau - o phomotse mokokotlong le mahetleng a hau a holimo - o lokela ho theha mola o otlolohileng o theoha mangoleng.
3. Emisa hanyane metsotsoana e 1-2 holimo ebe u khutlela sebakeng sa ho qala.
4. Qetella makhetlo a 10-15 le lihlopha tse 2-3, u phomole metsotsoana e 30-60 lipakeng tsa lihlopha.

E isa boemong bo latelang

Bakeng sa phephetso e eketsehileng, phethela boikoetliso bona ka bolo ea botsitso. Sebakeng sa ho qala, beha maoto a hau bolo ka mokokotlo oa hau fatše ebe u pheta mehato e kaholimo.

4. Arohane marulelong

ka Gfycat

Tafole ea tafole ke motsamao oa leoto o sebetsang e le motheo oa litsamaiso tse ngata mosebetsing oa Pilates. Ka ho eketsa karohano, o ntse o kenya letheka le mesifa ea pelvic hape.

Mesifa sebetsa: abs, letheka, mokatong o pelvic

Lisebelisoa tse hlokahalang: moseme

Qala ka mokokotlo fatše 'me mangole a khumame kahoo lirope tsa hau li shebahala fatše' me litlhako tsa hau li tšoana le fatše.

1. Abs ea hau e lokela ho ts'oaroa 'me lirope tsa hau tsa kahare li ts'oaroe, maoto a ame.
2. Motsamaong o laoloang, qala ho arola maoto butle-butle e le hore lengole le leng le le leng le oele kantle, le fihle boemong bo botle.
3. Butle-butle khutlela qalong.
4. Qetella makhetlo a 10-15 le lihlopha tse 3.

Ha u na moseme oa ho ikoetlisa? Fumana khetho ea limmete mona.

5. Ntja ea linonyana

ka Gfycat

Ho ikoetlisa ka ho leka-lekana le botsitso, ntja ea linonyana ke ho sisinyeha ha mmele o felletseng ho etsang hore o kopanele mesifa e mengata ka nako e le ngoe, ho kenyeletsoa le mokatong oa pelvic.

Mesifa sebetsa: abs, morao, glutes le letheka

Lisebelisoa tse hlokahalang: ha ho letho

1. Qala ka maoto a mane ka manonyeletso tlasa mahetla le mangole tlasa letheka. Mokokotlo oa hau o lokela ho otloloha mme molala oa hau o se nke lehlakore.
2. Tšoaea mokokotlo oa hau ebe u hula mahetla a hao ka morao ho ea lethekeng la hao.
3. Ho qala ho tsamaea, ka nako e ts'oanang otlolla le ho phahamisa leoto la hau le letšehali le letsoho le letona, ho boloka letheka le mahetla a le boemong bo sa jeleng paate. U se ke ua phahamisa kapa ua theola hlooho ea hau. Tšoara metsotsoana e 2.
4. Koba 'me u theole leoto le letsoho morao ho ea sebakeng sa ho qala ha u ntse u tsitsitse. Ebe u chencha, u phahamise leoto la hau le letona le letsoho le letšehali. Sena ke rep.
5. Tlatsa makhetlo a 10 kaofela le li-sets tsa 3.

Mehato e latelang

Haeba mesifa ea hau ea pelvic e hloka ho matlafatsoa, ​​ho na le mehato e 'maloa e bonolo ea ho e kenyelletsa kemisong ea hau e ka bang molemo. Hopola ho kenya letsoho mesifa nakong ea boikoetliso bo bong le bo bong ho fihlela sephetho se phahameng.

Nicole Davis ke sengoli se thehiloeng Boston, mokoetlisi ea netefalitsoeng ke ACE, le motho ea chesehelang bophelo bo botle ea sebetsang ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Filosofi ea hae ke ho amohela li-curve tsa hau le ho iketsetsa ho lekana - eng kapa eng eo e ka bang eona! O ile a hlahisoa makasineng ea Oxygen "Bokamoso ba Boikoetliso" tokollong ea Phuptjane 2016. Mo latele Instagram.