Sengoli: Peter Berry
Letsatsi La Creation: 12 Phupu 2021
Ntlafatsa Letsatsi: 1 November 2024
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Hore na o na le mokokotlo mahetleng a hao, o ntse o fola ho tsoa kotsi, kapa o batla feela ho matlafatsa mesifa ea mahetla a hau, ho na le mekhahlelo e ikhethileng le boikoetliso bo ka bang molemo haholo.

Ho kenyelletsa boikoetliso bo ikhethileng ba mahetla le ho otlolla lenaneong la hau la ho ikoetlisa ho ka thusa ho eketsa ho tsamaea ha mahetla le ho fetoha ha maemo. Tsamaiso ena e kanna ea matlafatsa mahetla a hao, ea ntlafatsa mahetla le ho thibela kotsi.

Tsoela pele ho bala ho ithuta haholoanyane ka boikoetliso ba mahetla le ho otlolla ho ka u thusang ho matlafatsa boikoetliso ba hau le ho o nolofalletsa ho tsamaisa mahetla.

Ho tsamaea khahlanong le ho tenyetseha

Ho tsamaea le ho tenyetseha hangata ho sebelisoa ka ho fapanyetsana, empa ha se ntho e ts'oanang, ho bolela Alan Snyder PT, DPT.


Ho tenyetseha ho bolela bokhoni ba mesifa ba ho lelefatsa. Ka lehlakoreng le leng, motsamao ke bokhoni ba lenonyello ho tsamaea ka bongata ba ho sisinyeha. Le ha ka bobeli li bua ka mefuta e akaretsang ea ho sisinyeha lehetleng, ho bohlokoa ho tseba hore na moeli o tsoa kae.

Snyder oa hlalosa: "Joaloka setsebi sa 'mele, motsamao o kopaneng le li-biomechanics tsa bolo le kopane ea socket li na le karolo e kholo ho se sebetse."

Ho ikoetlisa ka mahetla

Ho etsa boikoetliso bo ikhethileng mahetleng, joalo ka ha ho boletsoe ka tlase, ho ka thusa ho aha matla le motsamao mesifa le manonyeletso a hao. Boikoetliso bona bo ka thusa ho thibela ho thatafala le kotsi e latelang.

Pele o etsa efe kapa efe ea boikoetliso bona, qeta metsotso e 5 ho isa ho e 10 u futhumala ka maqhubu a 'mele a kaholimo a matla joalo ka mabili a letsoho, ho tsoka letsoho le ho potoloha ha mokokotlo.

"Ho futhumala ka tsela ena ho molemo bakeng sa ho eketsa phallo ea mali sebakeng se itseng, se thusang le ts'ebetsong ka kakaretso," ho hlalosa Snyder.


Haeba u hlaphoheloa ho tsoa mahetleng kapa ho buuoa, sebetsa le setsebi sa 'mele se ka u thusang ho ikoetlisa hantle le ho otlolla boemo ba hau.

1. Letsoho le emeng le sesa

Ena ke boikoetliso bo matla bo thusang ho eketsa phallo ea mali lehetleng.

Ho etsa boikoetliso bona e le karolo ea ho futhumala pele o ikoetlisa ka holimo ho ka ntlafatsa ho sisinyeha le ho tenyetseha mahetleng le mokokotlong.

Ho etsa boikoetliso bona:

  1. Ema u le molelele ka matsoho ka lehlakoreng la hau.
  2. Kenya letsoho mokokotlong 'me u sutumetse matsoho a hau ho fihlela a le holimo kamoo u ka khonang. Etsa bonnete ba hore ha u phahamise mahetla.
  3. Khutlisetsa matsoho sebakeng sa ho qala ebe u pheta.
  4. Etsa motsamao ona metsotsoana e 30 ho isa ho e 60.

2. Ho feta ka mahetla

Ho ikoetlisa ka mahetla ho thusa ho eketsa motsamao o kopaneng ha o ntse o kopanya mesifa e e potileng ea lehetla.

Boikoetliso bona bo hloka ho ts'oara thupa e telele, joalo ka molamu oa lefielo kapa phala ea PVC.


Ho etsa boikoetliso bona:

  1. Ema maoto a hao a arohane ka mahetla 'me matsoho a hao a le ka pele ho' mele oa hau.
  2. Tšoara molamu, joaloka phala ea lefielo kapa phala ea PVC, ka tlamo e fetelletseng. Matsoho a hau a tla ba sephara ho feta bophara ba mahetla. Etsa bonnete ba hore thupa kapa phala e tšoana hantle le fatše.
  3. Kenya letsoho mokokotlong 'me butle-butle u phahamise lefielo kapa phala ka holim'a hlooho ea hau, u otlolle matsoho holimo. E ea feela moo u ka phutholohang.
  4. Tšoara boemo ka metsotsoana e seng mekae.
  5. Khutlela sebakeng sa ho qala.
  6. Pheta makhetlo a 5.

3. Mela e phahameng ho ea tlaase

Ho ea ka Snyder, mela e theohelang tlase e hlile e phephetsa mesifa e kaholimo le ea thoracic, e fanang ka botsitso haholo lenonyellong la mahetla. Boikoetliso bona bo hloka sehlopha sa ho hanyetsa. U ka etsa boikoetliso bona jareteng u sebelisa mochini oa thapo.

Ho etsa boikoetliso bona:

  1. Sireletsa sehlopha sa ho hanela ntho e tiileng e kaholimo ho bophahamo ba mahetla.
  2. Khumama ka lengole le leng 'me u tšoare sehlopha ka letsoho le fapaneng. Letsoho le leng le ka phomola lehlakoreng la hau.
  3. Hula sehlopha ka 'mele oa hau ha u ntse u boloka' mele oa hao le letsoho le otlolohile. Tsepamisa maikutlo ho pepeta mahetla a mahetla hammoho.
  4. Khutlela sebakeng sa ho qala ebe u pheta.
  5. Etsa lihlopha tse 2-3 tsa ho pheta-pheta tse 10 ka lehlakoreng le leng.

4. Reverse fofa

Joalo ka mela e holimo ho ea tlase, boikoetliso bo fofotsang bo shebileng morao bo habile mesifa e kaholimo le ea thoracic e fanang ka botsitso haholo lenonyellong la mahetla. Boikoetliso bona bo hloka seteishene sa mabone a bobebe.

Ho etsa boikoetliso bona:

  1. Tšoara sekoti letsohong le leng le le leng.
  2. Ema maoto a hao a arohane ka mahetla, mangole a kobehile hanyane.
  3. Etsa mokokotlo oa hau mme o kobe pele thekeng. Boloka mokokotlo oa hao o otlolohile. Matsoho a hau a tla otlolloa.
  4. Phahamisa matsoho hole le mmele wa hao. Tsepamisa maikutlo ho pepeta mahetla a mahetla a hao hammoho. Emisa ha o fihla bophahamong ba mahetla.
  5. Butle-butle khutlela sebakeng sa ho qala le ho pheta.
  6. Etsa lihlopha tse 3 tsa ho pheta-pheta tse 10.

5. Potoloho ka dumbbell

Ho potoloha ka dumbbell ho u lumella ho futhumatsa lehetla ka holim'a hlooho le ho lahlela metsamao. Ho ea ka Snyder, ona ke mokhoa o tloaelehileng bakeng sa baatlelete ba bangata ba atolosang matsoho a bona kaholimo le ho potoloha kantle nakong ea papali ea bona.

Ho etsa boikoetliso bona:

  1. Ema le maoto a hao ka bophara ba mahetla ha u ntse u tšoere lesela le bobebe letsohong la hao le letona.
  2. Phahamisa letsoho hore setsoe sa hao se be bophahamo ba mahetla. Bokapele ba letsoho la hau bo tla be bo shebile fatše.
  3. Fetola lehetla la hau ho tlisa letsoho le boima hore letsoho la hao le phahamisetsoe holimo.
  4. Butle butle butle ebe o pheta pele o fetola mahlakore.
  5. Etsa lihlopha tse 2-3 tsa ho pheta-pheta tse 12 letsohong ka leng.

Ho tsamaea ka mahetla ho otlolla

Molemo o moholo oa ho otlolla lehetla, ho bolela Snyder, ke ho thibela ho lemala ha mesifa le manonyeletso.

Kaha marang-rang a thathamisitsoeng ka tlase a oela tlasa mokhahlelo oa li-static, nahana ka ho li etsa kamora ho ikoetlisa kapa hang kamora ho futhumala ho kenyelletsang ho otlolla ho matla.

6. Otlolla letsoho

Letsoho la letsoho le otlolohileng le shebile mesifa ea li-rotator. U lokela ho ikutloa u otlolohile hantle mahetleng a ka morao.

Ho etsa sena:

  1. Ema maoto a hao a le katlase ho bophara ba mahetla ebe u tlisa letsoho la hao le letona ho ea tlase ho bophahamo ba mahetla.
  2. Beha letsoho la hao le letšehali letsohong la hao le letona 'me ka bonolo u hule letsoho la hao le letona' meleng oa hao u sebelisa le letšehali ho tšehetsa letsoho la hao.
  3. Tšoara boemo bona ho fihlela metsotsoana e 30.
  4. Pheta ka lehlakoreng le leng.
  5. Etsa lehlakore ka leng makhetlo a 3-5.

7. Ho robala

Snyder o rata boroko bo otlolohileng hobane ke tsela e ntle haholo ea ho sebetsa ka ho potoloha ka hare ho lehetla.

Ho otlolla hona ho khothaletsoa hangata ha o sebetsana le kotsi ea mahetla kapa nakong ea tlhabollo.

Ha o ntse o ka otlolla mahlakore ka bobeli bakeng sa bophelo bo botle ka kakaretso, haeba o lemetse, khatello e lokela ho ba ka lehlakoreng le amehileng.

Ho etsa sena:

  1. Robala ka lehlakoreng le amehileng. Haeba o sena kotsi kapa bohloko, khetha lehlakore ho qala ka lona. Lehetla la hau le lokela ho koaheloa ka tlase ho uena.
  2. Tlisa setsoe sa hao ka kotloloho lehetleng la hao 'me u kobe letsoho lena, kahoo menoana ea hau e supa siling. Ena ke boemo ba ho qala.
  3. Ka bonolo tataisa letsoho lena ho ea fatše u sebelisa letsoho le sa amehang. Emisa ha u ikutloa u otlolohile ka morao ho lehetla la hau le amehileng.
  4. Tšoara boemo bona ho fihlela metsotsoana e 30.
  5. Etsa makhetlo a mararo pele u fetola mahlakore.

8. Ho otlolla monyako

Monyako oa monyako ou lumella ho otlolla lehlakore le leng le le leng la sefuba ka bonngoe, ho thusang haeba lehlakore le leng le le thata ho feta le leng.

Ho otlolla hona ho thusa ho bula mesifa ea pectoralis sefubeng mme ho eketsa lebelo la ho sisinyeha mahetleng a hau.

Ho etsa sena:

  1. Ema monyako o nang le litsoeng le matsoho a etsang likhato tse 90 tsa degree. Maoto a hau a lokela ho ba maemong a arohaneng.
  2. Tlisa letsoho la hao le letona ho fihla bophahamong ba mahetla ebe u beha letsoho le letsoho monyako.
  3. Ka bonolo o its'etleha, o ea feela moo o ka khonang.
  4. Tšoara ho fihlela metsotsoana e 30.
  5. Fetola mahlakore mme o phete. Etsa ka lehlakoreng le leng ka makhetlo a 2-3.

9. Ho atolosoa ha sefubeng

Ho atolosoa ha sefuba ke tsela e ntle ea ho otlolla mesifa ea hau ea morao, ho bula sefuba, le ho eketsa ho sisinyeha ha mahetla a hao. Snyder o re e ka thusa hape ho holisa matšoafo a hau hore o fumane oksijene hantle.

Ho etsa sena:

  1. Ema o le molelele ka maoto hammoho.
  2. Tšoara qetello ea thaole kapa sehlopha sa boikoetliso letsohong le leng le le leng, ka matsoho a hau kamora 'mele oa hau.
  3. Sebelisa thaole kapa lebanta ho thusa ho tsamaisa mahetla le ho bula sefuba. Sena se tla etsa hore o shebe ho siling.
  4. Tšoara boemo bona ho fihlela metsotsoana e 30.
  5. Pheta makhetlo a 3-5.

10. Khetho ea Ngoana

Snyder o tsejoa ka tloaelo e le ho sisinyeha ha yoga, Snyder o re Child's Pose ke tsela e ntle ea ho bula lehetla hore le fetohe (pele le khumama) le ho otlolla mesifa ea latissimus dorsi, kapa lat. Mokokotlo oa hau o ka tlase le ona o ka una molemo pontsong ena.

Ho etsa sena:

  1. Khumama ka moseme oa ho ikoetlisa. Etsa bonnete ba hore 'mele oa hau o lokile.
  2. Butle-butle matsoho a hau ho ea pele ho fihlela matsoho a hau a otlolohile ka pel'a hau. Lula u shebile tlaase.
  3. Theola moea oa hau holim'a lirope tsa hao le phatla ea hau fatše.
  4. Tšoara boemo bona ha u ntse u phefumoloha makhetlo a mararo.
  5. Pheta makhetlo a 3-5.

Malebela a polokeho

Ho boloka maeto a hau a mahetla a sireletsehile ebile a sebetsa, boloka likeletso tsena kelellong.

  • Emisa haeba u utloa bohloko. Ho se utloise bohloko hanyane ho tloaelehile, empa ha ua tšoanela ho utloa bohloko bo bohloko ha u ntse u ikoetlisa kapa u ikotlolla. Emisa hang-hang haeba u utloa bohloko.
  • Hopola ho hema. Ho phefumoloha ho ka thusa ho imolla khatello ea maikutlo le tsitsipano mahetleng a hao, mokokotlong le 'meleng oohle oa hau. Ho phefumoloha hantle ho ka u thusa ho ikoetlisa kapa ho otlolla nako e teletsana.
  • Qala butle. Haeba u sa tsoa qala ho ikoetlisa kapa ho ikoetlisa ka mahetla, se ke oa leka ho etsa ho hongata kapele haholo. Qala ka ho ikoetlisa 'maloa qalong, ebe o eketsa ha o ntse o matlafatsa matla a hau.
  • Botsa ngaka ea hau kapa setsebi sa 'mele. Haeba u kile ua etsoa opereishene ea mahetla, kotsi, kapa bohloko bo boholo ba mahetla, ho bohlokoa ho botsa ngaka kapa setsebi sa 'mele pele u ikoetlisa le ho otlolla mahetla.

Ntlha ea bohlokoa

Hore na o semathi, cheseho ea boikoetliso, kapa o leka feela ho ntlafatsa bophelo bo botle, matla le ho sisinyeha ha mesifa le manonyeletso a mahetla, boitlhakiso bo ikhethileng ba mahetla le ho ikotlolla ke karolo ea bohlokoa ea tloaelo efe kapa efe ea boikoetliso.

Ho etsa boikoetliso bo ikhethileng le mahetla ho ka thusa:

  • eketsa mokoloko oa hau oa ho sisinyeha
  • fokotsa tsitsipano
  • ntlafatsa fetoha le maemo
  • thibela kotsi

Haeba u sa tsoa qala ho ikoetlisa ka mahetla le ho ikotlolla, nahana ho sebetsa le mokoetlisi oa hau kapa setsebi sa 'mele. Li ka u thusa ho etsa metsamao ka sebopeho le mokhoa o nepahetseng.

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