Boikoetliso bo 12 ba ho ntlafatsa boemo ba hau ba 'mele

Litaba

• 1. Poso ea ngoana
• 2. Tsamaea ka pele
• 3. Kgomo ea katse
• 4. Khomo ea katse e emeng
• 5. Ho bula sefubeng
• 6. Lepolanka le phahameng
• 7. Lehlakore le lehlakoreng
• 8. Ntja e shebileng tlase
• 9. Leeba pose
• 10. Thoracic mokokotlo oa mokokotlo
• 11. Khanya ea pepeta
• 12. Mela ea Isometric

Hobaneng boemo ba mmele bo le bohlokoa hakana

Ho ba le boemo bo botle ba 'mele ke ho fetang feela ho shebahala hantle. E o thusa ho holisa matla, ho tenyetseha le botsitso 'meleng oa hau. Tsena kaofela li ka baka bohloko bo fokolang ba mesifa le matla a mangata ho pholletsa le letsatsi. Boemo bo loketseng ba 'mele bo boetse bo fokotsa khatello ea maikutlo mesifeng ea hao le mesifa e ka fokotsang kotsi ea ho tsoa kotsi.

Ho ntlafatsa boemo ba hau ba 'mele ho boetse ho u thusa ho tseba haholoanyane ka mesifa ea hau, ho etsa hore ho be bonolo ho lokisa boemo ba hau. Ha u ntse u sebetsa 'meleng oa hao' me u tseba 'mele oa hao, u ka ba ua hlokomela ho se leka-lekane ho itseng kapa libaka tseo u neng u sa tiisehe ho tsona pele.

Bala pele ho ithuta ho etsa li-exercise tse 12 tse tla u thusa ho ema hanyane.

1. Poso ea ngoana

Sebaka sena sa phomolo se otlolla le ho lelefatsa mokokotlo oa hau, li-glute le li-hamstrings. Poso ea ngoana e thusa ho lokolla tsitsipano mokokotlong le molaleng oa hau.

Ho etsa sena:

1. Lula masapong a hao u khumame ka mangole, menoana ea hao e meholo e thetsa, 'me lirethe tsa hao li tšetse lehlakoreng.
2. Phutha pele thekeng 'me u tsamaise matsoho ka pel'a hao.
3. Sinkisa letheka morao maotong a hau. Haeba lirope tsa hau li ke ke tsa theoha kaofela, beha mosamo kapa kobo e menahaneng ka tlasa bona bakeng sa tšehetso.
4. Ka bonolo beha phatla ea hau fatše kapa u shebe hlooho ka lehlakoreng le leng.
5. Boloka matsoho a hau a atolositsoe kapa u a phomole 'meleng oa hau.
6. Phefumoloha ka botebo mokokotlong oa likhopo le thekeng.
7. Phomola boemong bona ho fihlela metsotso e 5 ha o ntse o tsoela pele ho hema haholo.

2. Tsamaea ka pele

Ho otloloha hona ho emeng ho hlahisa tsitsipano mokokotlong oa hau, marothong le marameng. E boetse e otlolla letheka le maoto. Ha o ntse o otlolla letsoho, o lokela ho utloa lehlakore lohle le ka morao la mmele oa hau le bula le ho lelefatsa.

Ho etsa sena:

1. Ema le menoana ea hau e meholo e ama 'me lirethe li arohane hanyane.
2. Tlisa matsoho thekeng 'me u itsoele pele lethekeng.
3. Lokolla matsoho fatše kapa u a behe setulong. Se ke oa tšoenyeha haeba matsoho a hau a sa ame fatše - tsamaea feela kamoo o ka khonang.
4. Koba mangole a hao hanyenyane, nolofatsa manonyeletso a letheka, 'me u lumelle mokokotlo oa hao hore o lelefale.
5. Kenya seledu sa hao sefubeng mme o dumelle hlooho ya hao hore e we fatshe.
6. Lula boemong bona ho fihlela motsotso o le mong.

3. Kgomo ea katse

Ho ikoetlisa ka khomo ea katse le ho silila mokokotlo oa hau. E boetse e thusa ho fokotsa tsitsipano mokokotlong, mahetleng le molaleng ha o ntse o khothaletsa ho potoloha ha mali.

Ho etsa sena:

1. Tloo matsohong le mangoleng 'me boima ba hao bo lekantsoe ka ho lekana lipakeng tsa lintlha tsena tse nne.
2. Inhale ho sheba holimo, ho theola mpa ea hau fatše ha o ntse o eketsa mokokotlo oa hau.
3. Hlahisa le ho koala mokokotlo oa hau mokokotlong ebe o kenya seledu sefubeng sa hao.
4. Tsoela pele ka motsamao ona bonyane motsotso o le mong.

4. Khomo ea katse e emeng

Ho otlolla khomo ea katse ha u eme ho thusa ho khoehlisa mokokotlo mokokotlong, lethekeng le mahalapeng.

Ho etsa sena:

1. Ema ka maoto a hao ka bophara ba letheka ntle le ho khumama hanyenyane mangoleng a hao.
2. Eketsa matsoho a hau ka pel'a hau kapa u a behe liropeng tsa hau.
3. Lelefatsa molala oa hau, u tlise sefahleho sa hao sefubeng, 'me u potolohe mokokotlo oa hau.
4. Ebe u sheba holimo, phahamisa sefuba, 'me u tsamaise mokokotlo oa hau ka lehlakoreng le leng.
5. Tšoara boemo ka bong bakeng sa phefumoloho e 5 ka nako.
6. Tsoela pele ka motsamao ona metsotso e 'maloa.

5. Ho bula sefubeng

Boikoetliso bona bo o lumella ho bula le ho otlolla sefuba. Sena se bohlokoa haholo haeba o qeta boholo ba letsatsi la hau u lutse, e leng se etsang hore sefuba sa hau se kenelle hare. Ho matlafatsa sefuba ho boetse ho u thusa ho ema u otlolohile.

Ho etsa sena:

1. Ema le maoto a hau ka bophara ba letheka.
2. Tlisa matsoho ka morao 'me u kenye menoana ea hao ka liatla tsa hao li ntse li hatellana. Tšoara thaole haeba matsoho a hau a sa fihlellehe.
3. Boloka hlooho, molala le mokokotlo oa hau moleng o le mong ha u ntse u shebile pele.
4. Inhale ha u ntse u phahamisetsa sefuba sa hau holimo 'me u tlise matsoho fatše.
5. Phefumoloha ka botebo ha u ntse u tšoere mokhoa ona oa ho hema ka makhetlo a mahlano.
6. Lokolla 'me u phomole bakeng sa phefumoloho e' maloa.
7. Pheta bonyane makhetlo a 10.

U ikemiselitse ho bona hore na see se lumellana joang le moralo oa boikoetliso? Sheba motataisi oa rona bakeng sa boemo bo ntlafetseng matsatsing a 30.

ITHUTE HAHOLOANYANE

6. Lepolanka le phahameng

Pente e phahameng e thusa ho kokobetsa bohloko le ho satalla ho pholletsa le 'mele oa hau ha o ntse o matlafatsa mahetla a hao, maqhubu le likhoele. E boetse eu thusa ho holisa botsitso le matla mokokotlong le mokokotlong oa hau, ka bobeli li bohlokoa molemong oa ho ema hantle.

Ho etsa sena:

1. Tloo maotong ana a mane 'me u otlolle maoto, u phahamise lirethe,' me u phahamise letheka.
2. Otlolla mokokotlo oa hau 'me u kenye mesifa ea mpa, letsoho le leoto.
3. Lelefatsa mokokotlo oa molala oa hau, nolofatsa 'metso oa hau,' me u shebe fatše fatše.
4. Etsa bonnete ba hore o boloka sefuba se bulehile mme mahetla a hao a le morao.
5. Tšoara boemo bona ho fihlela motsotso o le mong ka nako.

7. Lehlakore le lehlakoreng

U ka sebelisa lepolanka le lehlakoreng ho boloka botsitso bo sa nke lehlakore ba mokokotlo le maoto. Poso ena e matlafatsang e sebetsa mesifa mahlakoreng a hau le glutes. Ho matlafatsa le ho hokahanya mesifa ena ho thusa ho tšehetsa mokokotlo oa hau le ho ntlafatsa maemo.

Ho etsa sena:

1. Ho tloha boemong bo phahameng ba mapolanka, tlisa letsoho la hau le letšehali hanyane ho isa bohareng.
2. Tlosa boima ba hau letsohong la hao le letšehali, u koale maoto, 'me u phahamise letheka.
3. Beha letsoho la hao le letona thekeng kapa u le otlollele holimo.
4. O ka lahlela lengole la hau le letšehali fatše bakeng sa tšehetso e eketsehileng.
5. Kenya mpa ea hao, 'mele oa lehlakoreng, le glutes ha u ntse u boloka boemo bona.
6. Lumellana 'mele oa hao ka mola o otlolohileng ho tloha moqhaka oa hlooho ea hao ho lirethe tsa hao.
7. Sheba ka pele ho uena kapa holimo ho letsoho la hao.
8. Tšoara boemo bona ho fihlela metsotsoana e 30.
9. Pheta ka lehlakoreng le leng.

8. Ntja e shebileng tlase

Ena ke ho koba pele e ka sebelisoang e le phomolo ea ho phomola ho leka-lekanya 'mele oa hau. Ntja e shebileng tlase e thusa ho kokobetsa bohloko ba mokokotlo, ha e ntse e matlafatsa le ho hokahanya mesifa ea hau ea morao. Ho ikoetlisa khafetsa ho thusa ho ntlafatsa maemo.

Ho etsa sena:

1. O robetse ka mpa fatshe, tobetsa matsohong a hao ha o ntse o lekenya menoana ya hao tlasa maoto a hao mme o phahamisa direthe.
2. Phahamisa mangole le letheka ho tlisa masapo a hao a lutseng holimo.
3. Koba mangole a hao hanyane ebe o lelefatsa mokokotlo oa hau.
4. Boloka litsebe tsa hau li tsamaisane le matsoho a hau a kaholimo kapa u kenye seledu ho ea sefubeng.
5. Tobetsa ka tieo matsohong a hau 'me u boloke lirethe li phahamisitsoe hanyane.
6. Lula boemong bona ho fihlela motsotso o le mong.

9. Leeba pose

Ena ke ho bula letheka hape ho lokolla mokokotlo oa hau, marotholi le marotholi. Leeba pose le lona le ka thusa ho otlolla methapo ea hau ea mahlale le li-quadriceps. Ho bula le ho otlolla libaka tsena 'meleng oa hau ho etsa hore ho be bonolo ho lokisa ho se leka-lekane maemong a hau.

Ho etsa sena:

1. Theoha maotong 'ohle ka mangole ka tlasa letheka le matsoho a hau hanyane ka pela mahetla a hau.
2. Koba lengole la hao le letona 'me u le behe ka mor'a letsoho la hao le letona ka leoto la hao le letona le leketlile ka ho le letšehali.
3. Phomotsa bokantle ba letsoho la hau le letona fatše.
4. Slide leoto la hau le letšehali morao, otlolla lengole la hau, 'me u phomole serope sa hau fatše.
5. Etsa bonnete ba hore leoto la hau le letšehali le otlolohile morao (mme eseng lehlakoreng).
6. Butle-butle 'mele oa hau fatše hore o phomole seropeng sa hau se ka hare le matsoho a hau a otlolohile ka pel'a hau.
7. Tšoara boemo bona ho fihlela motsotso o le mong.
8. Lokolla boemo boo butle ka ho otlolla matsoho ho ea thekeng le ho phahamisa 'mele oa hau.
9. Pheta ka lehlakoreng le letšehali.

10. Thoracic mokokotlo oa mokokotlo

Boikoetliso bona bo imolla ho tiea le bohloko mokokotlong ha o ntse o eketsa botsitso le motsamao.

Ho etsa sena:

• Tloo ho tse 'ne' me u tebise letheka ho lieta tsa hau 'me u phomole marameng a hau.
• Beha letsoho la hau le letšehali ka morao ho hlooho ea hau, 'me u khelosetse litsoeng lehlakoreng.
• Boloka letsoho la hao le letona tlas'a lehetla la hao kapa u le tlise bohareng 'me u phomole ka pele.
• Exhale ha u ntse u potoloha setsoe sa hao sa leqele ho ea fihla siling 'me u otlolle bokapele ba mmele oa hau.
• Nka phefumoloho e le 'ngoe e telele ebe u tsoa moea sebakeng sena.
• Lokolla hape ho ea boemong ba pele.
• Pheta motsamao ona makhetlo a 5 ho isa ho a 10.
• Pheta ka lehlakoreng le leng.

11. Khanya ea pepeta

Boikoetliso bona bo thusa ho matlafatsa le ho etsa hore u be le khanya ha u ntse u imolla bohloko ba mokokotlo. E boetse e ntlafatsa ts'ebetso le tatellano ea letheka le noka, e lebisang boemong bo botle ba mmele.

Ho etsa sena:

1. Robala ka mokokotlo u khumame ka mangole 'me maoto a hau a arohantsoe ke letheka.
2. Boloka maoto a hau e ka ba leoto ho tloha lethekeng.
3. Phomotsa matsoho haufi le 'mele oa hau ka liatla tsa hau tse shebileng fatše.
4. Exhale ha u ntse u atametsa maoto a hau lethekeng.
5. Tšoara boemo bona metsotsoana e 10 ebe u ba suthisetsa hōle le letheka.
6. Tsoela pele ka motsamao ona motsotso o le mong.
7. Etsa boikoetliso bona makhetlo a 'maloa ka letsatsi.

12. Mela ea Isometric

Boikoetliso bona bo thusa ho imolla bohloko le ho satalla ho lula sebakeng se le seng nako e telele haholo. Isometric e hula mahetla a hao, letsoho le mesifa ea morao, e u fa matla a ho lula u eme hantle.

Ho etsa sena:

1. Lula setulong ka mokokotlo o bonolo.
2. Koba matsoho hore menoana ea hau e shebe pele 'me liatla tsa hau li shebane.
3. Exhale ha u ntse u hulela likhaba tsa hau setulong se ka morao ho uena ebe u penya mahetla a hao hammoho.
4. Phefumoloha ka matla ha u ntse u le maemong ana metsotsoana e 10.
5. Ha u hula moea, lokolla butle butle ho ea boemong ba ho qala.
6. Pheta motsamao ona motsotso o le mong.
7. Etsa boikoetliso bona makhetlo a 'maloa ho pholletsa le letsatsi.