Sengoli: Florence Bailey
Letsatsi La Creation: 23 La March 2021
Ntlafatsa Letsatsi: 22 November 2024
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Taba ea hore u ka khona (le hore u lokela) ho tsoela pele ho ikoetlisa ha u le moimana hase ntho e ncha. Ebile, li-docs li re boikoetliso bo thusa ka litletlebo tse tloaelehileng tsa bokhachane joalo ka bohloko ba mokokotlo le mathata a ho robala. Ho ka ba ha etsa hore mosebetsi o be bonolo! Ho ikoetlisa ho boetse ho baka phallo ea li-endorphin, dopamine le serotonin, ho thusa ho ntlafatsa maikutlo a hau nakong eo e ka bang lebelo le fetohang la maikutlo. (Sheba melaetsa eohle ea litaba tsa sechaba ea basali ba kang mokoetlisi ea moimana ea likhoeli tse 8 ea bolaeang liponto tse 155 bakeng sa bopaki ba hore bakhachane ba khona ho e ntle haholo mesebetsi ea boikoetliso.)

Empa bakeng sa batho ba tloaelehileng bao e seng mokoetlisi, ho tseba *hantle* mokhoa oa ho koetlisa ka mokhoa o sireletsehileng le lesea ka sekepeng-haholo-holo ha ho tluoa tabeng ea mantlha-e ntse e le taba e ferekanyang. Kena: Andrea Speir, morupeli ea netefalitsoeng oa Pilates le mothehi oa Speir Pilates ea LA, ea lebelletseng ngoana. Mona, o senya mehato e tla matlafatsa ka mokhoa o sireletsehileng karolo e 'ngoe le e 'ngoe ea mantlha bakeng sa bo-'mè ba lebeletseng, a tsepamisitse maikutlo ho "ho otlolla ka bonolo le ho lelefatsa mesifa le li-ligamente tse thata." (Re khothaletsa boikoetliso ba Speir's Pilates ho loana le bulge bulge.)


O re: "Ho kopana ha mekhoa ena ho tla thusa mamas hore a ikutloe a le motle nakong eohle ea bokhachane, a sutumetse nakong ea pelehi, 'me a hlaphoheloe morao ka mor'a lesea." Ha e le hantle, o lokela ho qala ho kenyelletsa mekhahlelo ena ea hau ea boimana.

Kamoo e sebetsang kateng: Etsa motsamao ona makhetlo a mararo ho isa ho a mane ka beke, Speir o re. (Kapa letsatsi le leng le le leng haeba u rata-u!)

1. Mosebetsi oa Maoto o Tšehetsoeng

Reps: 10 ka boemo bo bong

E Felletsoe

A. Ho khutla ka morao le ho phahamisa 'mele ka pele.

B. Koba mangole sefubeng, ho boloka lirethe li kopane le menoana.

C. Eketsa maoto ho ea fihla likhutlong tse 60 tsa degree ebe o khumama (mangole a bulehile haholo ho feta bump ea ngoana).

Maoto a Flexed

A. Kopanya maoto le mangole, maoto a phutholoha.

B. Atolosa maoto a otlolohile 'me u khumame ka hare, hantle feela ka pele ho leqhubu la lesea.

Ntlha / Flex

A. Tšoara maoto ka lehlakoreng la 60-degree, lirethe hammoho le menoana e arohaneng.


B. Maoto a supang le a kobehang.

Hobaneng: "Ho ts'oara sefuba sa hau ka boemo bona bo sebetsang bakeng sa mokokotlo oa hau ho tla thusa ho matlafatsa tsela e sireletsehileng ea abs, e tla bapala karolo e kholo ho sutumetsa nakong ea pelehi," Speir o re. "Ka ho tlohela ketso ea crunching (e ka lebisang ho diastasis recti, kapa ho taboha hanyenyane ha lebota la mpa), ho e-na le hoo re sebelisa ho hanyetsa ha maoto ka maemo a fapaneng ho haha ​​​​matla a mantlha a matla haholo."

Keletso: Speir o re: "Etsa bonnete ba hore u bula sefuba sa hau holimo 'me u se ke ua tsilatsila ho nka khato." "Nahana ka ho haka lesea la hau ka bonolo ka mpeng ea hau ho ba kopanya le ho koalla abs ea hau ka botebo mokokotlong oa hau."

2. Taemane E Phahamisa

Reps: 10

K. E sa ntsane e phahamisitswe hodima matsoho, phahamisa maoto ho fihlela sebopeho sa taemane (direthe mmoho le mangole a butswe ka bophara ho feta mahetla).

B. Sebopeho sa daemane se tlase tlase.

C. Phahamisa sebopeho sa daemane ho ea boemong ba ho qala.


Hobaneng: Sena se phephetsa mokokotlo ntle le ho tiisa mesifa ea mpa ka ho phunya, Speir o re. "Ho laola le ho hanyetsa mosebetsi oa leoto ho tla thusa ho matlafatsa li-transverse le obliques, karolo e kholo ea ho sutumetsa nakong ea mosebetsi. Ho boloka sena se le matla ho tla boela ho thuse 'mele oa hao hore o khutlele morao ka mor'a lesea."

Keletso: Theola hole feela kamoo o ka khonang ntle le ho kokotella mokokotlong oa hau kapa ho itsamaisa ka mokokotlo oa hau - motsamao ona e ka ba senthimithara e le 'ngoe kapa ho ea fatše! "

3. Lehlakore le lehlakoreng

Reps: AMRAP metsotso e 1 (metsotsoana e 30 / lehlakoreng)

A. Beha ka lehlakoreng le nang le maoto a atolositsoeng ka bolelele, leoto la holimo le lutse ka pel'a leoto le tlase le letsoho le ka tlase le lenngoeng ka thata ka har'a moseme.

B. Phahamisa letheka ho ea siling ka taolo, o nanabetsa letsoho le fapaneng ho leba siling.

C. Tšoara metsotsoana e 30 ebe u chencha mahlakore.

Hobaneng: Ena ke e 'ngoe ea litsela tse bolokehileng ka ho fetisisa le tse sebetsang tsa ho matlafatsa li-oblique, kapa mahlakore a mpa ea rona. Ho itloaetsa sena hang ka letsatsi ho tla thusa ka mokhoa o ke keng oa lekanngoa hore mesifa eo e be matla 'me e itokiselitse ho sutumetsa, hammoho le ho boloka letheka la hao le le lerootho le le thata, LE ho boloka matla a ho tšehetsa mokokotlo oa hau o ka tlaase (o ka qalang ho opa ntle le lerato le lenyenyane).

Keletso: Haeba o hloka ho fetola le ho khumama leoto la hau le ka tlase ebe o le beha fatše (hoo e batlang e le setempe) e-ea bakeng sa eona-ke habohlokoa haholo hore u mamele 'mele oa hau, Speir o re.

4. Katse / Kgomo e nang le Sehlopha

Reps: AMRAP bakeng sa motsotso o le mong (ho ipha nako)

A. Koahela letlapa mahetleng 'me u tle matsohong le mangole (ka matsoho ka tlas'a mahetla ka ho toba le letheka ka tlas'a mangole). Qetellong ea sehlopha e lokela ho ba ka polokeho tlasa serethe sa matsoho a hau.

B. Koa sefubeng se bulehile, u shebile pele 'me u otlolle ka bonolo ka mpeng.

C. Butle-butle lesapo la mohatla le harelaneng ka morao le ka morao, u tobeletsa pelo holimo siling 'me u shebe ka tlas'a 'mele.

D. Pheta butle butle le ka boomo.

Hobaneng: "Ena ke e 'ngoe ea boikoetliso bo botle ka ho fetisisa le bo khothaletsoang ho otlolla mpa ka bonolo le ka mokhoa o sireletsehileng," Speir o re. Mahlaba a sacroiliac (SI) a ka ba a tloaelehileng, kahoo ke habohlokoa ho ipha nako ea ho lokolla sebaka sena sa 'mele. "Tsamaiso ena e boetse e lokolla le ho otlolla ligament e pota-potileng, e tšehetsang popelo, kahoo ha ho matlafatsa mokokotlo, ke habohlokoa ho thusa hape ho otlolla le ho lokolla mesifa ena ho etsa hore potoloho e tsamaee ka har'a ligament e chitja le ho boloka 'mele ea rona e leka-lekane," e re.

Keletso: Ho otlolla hona ho monate ho se etse nakong ea boikoetliso ba hau ba mantlha, empa le pele o robala, Speir o re.

5. Thoracic Extension le Band

(E ka etsoa hape ka thaole ea ho hlapela)

Reps: 8

A. Ema ka maoto letheka le arohane, u tšoere theraband pakeng tsa monoana o motona le o motelele haholo ho feta mahetla, o phahamisitsoeng ho fihlela bophahamo ba mahetla.

B. Khutsa mangole ha u ntse u atoloha 'me u fihla lebanteng holimo le holimo hore e be katoloso ea mini.

C. Khutlisa setsi sa 'mele, se fihlelang siling.

E. Otlolla maoto mme o fihle morao ka pele ho mmele.

Hobaneng: "Ha se feela hore boikoetliso bona bo u fa bonase bo boholo ba letsoho le matlafatso ea mokokotlo, empa hape bo thusa ho koetlisa mesifa ea mpa hore e otlolohe le ho honyela, "Speir o re." Sena se tla ba seholo bakeng sa ho thibela ho thatafala le ho taboha ha diastasis, hape e thusa ba sa tsebeng letho ho koetlisetsoa ho khutlela morao ka mor'a lesea. "

Keletso: Lelefatsa lesapo la mokokotlo holimo le ka morao, ho nahana ka ho hola nako e telele khahlano le ho phunya kapa ho phunya mokokotlo, Speir o re. "Sena se lokela ho ikutloa se le monate 'me se be bonolo, kahoo se nke butle ka 'mele oa hau."

6. Katoloso ea Lateral le Band

(U ka leka ena ka thaole ea ho hlapela kapa u se na sehlopha ho hang.)

Likarabo: 8

A. Ha u ntse u tšoere lebanta ka bophara ho feta bophara ba mahetla ka matsoho a otlolohileng ho tloha mahetleng, khumama mangole le ho fihla matsoho ho ea fihla siling.

B. Lelefatsa lehlakoreng le leng, o kobe ka ntle ka setsoe ho ea 'meleng, o hula mahare a mahetla hammoho.

C. Otlollela letsoho morao.

D. Lula ka squat 'me u khutle bohareng. Pheta ka lehlakoreng le leng.

Hobaneng: Ena ke e 'ngoe ea litsela tse ntle ka ho fetisisa tsa ho lelefatsa le ho matlafatsa mesifa ea bohlokoa ea oblique e tiileng nakong ea bokhachane, Speir o re. "Ho lelefatsa le ho matlafatsa mesifa ena ho ke ke ha thusa feela nakong ea pelehi, empa hape ho tla u thusa ho nka ngoana oa hau le lisebelisoa tsohle (tse boima!) Hang ha lesea le fihla!"

Keletso: Nahana ka ho holisa bolelele ba lisenthimithara tse tharo nakong eohle ea boikoetliso. Ha u ntse u hulela setsoeng sa hao 'meleng oa hau, nahana hore u petsoha lepa pakeng tsa mahetla a hao ho etsa hore lats le maraba a kopane e le kannete.

7. Ho khumama ka lehlakoreng la squatting

Reps: 10 sets / variation

Lehlakore le Lehlakore

A. Ema ka maoto a arohaneng ka bophara ba noka le matsoho a koaletsoeng ka mor'a hlooho. Ka tlase ho squat.

C. Lelefatsa 'mele ka lehlakore ka lehlakore le bonolo la ho koata.

Mokato o Fihla

A. Eketsa ka ho nanabetsa letsoho la ka ntle ho leba fatše.

B. Khutlisetsa letsoho ka mor'a hlooho 'me u phete ka lehlakoreng le leng.

Ho Finyella Holimo

A. Reverse direction le ho fihla holim 'a hlooho ha o ntse o reketla ka lehlakoreng le leng.

B. Pheta ho fihla holimo ka tsela e fapaneng.

Hobaneng: Letoto lena la metsamao le thusa ho phephetsa le ho aha matla mokokotlong oohle. E ka thusa ho etsa hore mali a tsamaee sebakeng se nang le phallo e mpe nakong ea bokhachane (ke ka lebaka leo u fumanang mahlaba a leoto bosiu). E boetse e phephetsa, e matlafatsa matla, 'me ka nako e le 'ngoe e otlolla karolo e' ngoe le e 'ngoe ea motheo oo.

Keletso: Boloka motsamao o tsitsitse ebile o phalla. Mamela 'mele oa hau haeba au joetsa hore u se ke oa ea tlase haholo kapa oa fihla.

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