Metsotso e 7 ea Hoseng bakeng sa Boemo bo Phethahetseng

Litaba

• Poso ea Ngoana e Sebetsang
• E eme Pele Pele
• Cat-Khomo
• Cat-Cow e emeng
• Lepolanka le phahameng
• Ntja e shebileng tlase
• Thoracic mokokotlo oa mokokotlo
• Seo saense e se buang ka ho otlolla le ho ema

'Mele ea rona e ikamahanya le maemo ao re qetang nako e ngata re le ho ona

Haeba letsatsi le tloaelehileng le kenyelletsa ho ts'oara tafoleng kapa laptop bakeng sa lihora tse 8 ho isa ho tse 12 ka letsatsi ebe o palama maqhubu hora e le 'ngoe kapa tse peli mantsiboea ho shebella "Ofisi," ha u mong. Maamerika a lutse ka karolelano ea lihora tse 13 ka letsatsi, ho ea ka phuputso e entsoeng ka 2013. Eketsa lihora tseo, 'me ha ho makatse hore boemo ba rona ba tlhaho bo fetohile bo kobehileng, bo thellang ebile bo bohloko. Haeba u utloa feela poleloana “boemo bo bobe ba 'mele” u hopola mohopolo oa' mè ea u joetsang hore "Lula u otlolohile!" joale u hopole hore, ntlheng ena, mme etsa tseba hantle.

"Ha re qeta nako re le maemong a tlase, mesifa e meng 'meleng ea rona - joalo ka mahetla, mokokotlo, mokokotlo le molala - e hlile ea khutsufatsa," ho hlalosa Grayson Wickham, DPT, CSCS, mothehi oa Movement Vault. Ka mantsoe a bonolo feela, 'mele ea rona e ikamahanya le maemo ao re qetang nako e ngata re le ho ona, mme ha nako e ntse e tsamaea, mesifa e khutsufalitsoeng e ka baka mathata a mangata a bophelo bo botle.

Boemo bo bobe ba mmele ha bo ame feela sebopeho sa 'mele oa hao. Gabrielle Morbitzer, morupeli oa yoga le motsamao bakeng sa ICE NYC, o re e ama lintho tse fapaneng ho tloha "ka moo 'mele ea rona e hlahisang lihormone le hore na mali a rona a potoloha joang, ho isa moo re ikutloang' meleng ea rona le hore na re tla khona ho tsamaea ha re ntse re tsofala. ” Re kanna ra se ke ra lemoha hang-hang tšenyo eo re nang le eona - empa 'mele ea rona ea e hlokomela.

Mohlala, Wickham o re, 'mele o ka amahanya boemo bo koetsoeng, kapa bo khutsitseng le khatello ea maikutlo, e lebisang ho lokolloeng ha cortisol. Ka lehlakoreng le leng, libaka tse bulehileng kapa tse nang le matla a maholo - tse ka ntšang li-endorphin esita le testosterone, hormone ea taolo - e thibela khatello ea maikutlo le ho baka maikutlo a boits'epo.

Kahoo, boemo ba hau ba mmele ha bo ame feela bolelele le bophelo bo botle ba hau, bo ka ama bophelo ba hau ba kelello le maikutlo a hau ka uena. Ka seo e le khothatso, leka mekhoa ena e supileng hoseng ho etsa hore mali a hao a phalle, u lokolle mesifa e thata, 'me u eketse tlhokomeliso ea' mele e le hore u tle u eme u otlolohile u be molelele ha u ntse u tsoa monyako o ka pele.

Poso ea Ngoana e Sebetsang

Nete: Simololang

Mesifa sebetsa: Mahetla, mokokotlo, mokokotlo o tlase

Kamoo u ka e etsang:

1. Qala ka matsoho le mangole.
2. Atolosa mangole a hau ho fihlela bophara ba mahetla a arohane.
3. Ho boloka botebo ba maoto a hau bo shebile siling, ama menoana ea hau e meholo.
4. Koahela matsoho a hau pele, 'me u otlolle matsoho ka ho toba ka pel'a moseme, kapa u otlolle matsoho fatše haufi le' mele oa hau.
5. Butle-butle qala ho theola letheka hore le phomole lirethe.
6. Phomola phatla ea hau fatše.
7. Phefumoloha mona bakeng sa meea e 5 ho isa ho e 10 e tebileng.

Hobaneng e sebetsa: Child's Pose e u thusa ho lekola mefuta e tsamaeang ka mahetla ka ho otlolla matsoho ka holim'a hlooho ea hau. E boetse e thusa ho lelefatsa le ho otlolla lesapo la mokokotlo, le tloaetseng ho thelloa kamora lilemo tse mpe.

E eme Pele Pele

Nete: Simololang

Mesifa sebetsa: Molala, mahetla, marapo

Kamoo u ka e etsang:

1. Qala ka maoto a bophara ba letheka.
2. Ka ho khumama ka seatla se bulehileng mangoleng a hau ho ts'ehetsa le ho lekanya sebopeho sa 'mele oa hau, tsoa moea ha o ntse o khumamela lethekeng, o lelefatsa bokapele ba mmele oa hau.
3. Koba litsoeng. Tšoarella litsoeng ka letsoho le fapaneng. Etsa moqhaka oa hlooho ea hau o leketle. Tšoaea lirethe fatše ha u ntse u phahamisa masapo a hao a lutseng holimo.
4. Tlosa mahetla a hao hole le litsebe tsa hau. Lahlela hlooho le molala.
5. Lelefatsa maoto a hau ho fihlela u ikutloa u otlolohile mesifa ea mesifa. Sebetsa ho kenya letsoho mesifa ea hau ea quadriceps ho thusa mesifa ea mesifa hore e lokolloe.
6. Haeba o khona ho boloka bokapele ba mmele oa hau bo le bolelele mme mangole a otlolohile, beha liatla tsa hau kapa menoana ea hau fatše haufi le maoto a hau.
7. Lokolla ho teba ka poso ka moea o mong le o mong. Lumella hlooho ea hao hore e fanyehe ha u utloa tsitsipano e tsoa mahetleng le molaleng.
8. Tšoara pose ka metsotsoana e 30.

Hobaneng e sebetsa: Lesaka lena le otlolla marapo haholo, le bula letheka, mme le ka thusa ho lokolla tsitsipano efe kapa efe molaleng le mahetleng, ho hlalosa Morbitzer. Sena e ka ba ho otlolla haholo bakeng sa marapo, ka hona, hlokomela hore u se ke ua e isa hole haholo. Sebakeng seo, lumella tsitsipano e mahetleng a hau hore e tsoele pele.

Cat-Khomo

Nete: Simololang

Mesifa sebetsa: Mokokotlo, sefuba, mpa

Kamoo u ka e etsang:

1. Qala ka maoto a mane. Manonyeletso a letsoho la hao a lokela ho beoa ka tlasa litsoeng, a manehiloe ka tlas'a mahetla. Boloka menoana ea hau e hasana fatše bakeng sa botsitso bo eketsehileng. Boloka mangole a hau a koahetsoe ka tlas'a letheka, menoana e sa koaloa, 'me ntlha ea maoto e petelitsoe fatše.
2. Nako e telele ho tloha mohatleng oa hao oa mohatla ho ea hloohong, e le hore molala oa hao o se nke lehlakore 'me u sheba fatše lisenthimithara tse' maloa ho tloha monoaneng oa hao. Ena ke boemo ba hau ba ho qala.
3. Qala karolo ea Cat. Ha o ntse o tsoa, ​​kenya lesapo la hau la mohatla ka tlase, o sebelisa mesifa ea mpa ho sutumelletsa mokokotlo oa hau ho siling, o etse sebopeho sa katse ea Halloween. Lelefatsa molala oa hau. Lumella hlooho ea hau hore e fihle sefubeng sa hau e le hore litsebe tsa hau li theohe ke li-biceps tsa hau.
4. Ha u phefumoloha, "swoop and scoop" pelvis ka boemo ba Cow e le hore mpa ea hau e theohe fatše. Phahamisa selelu le sefuba 'me u talime holimo. Eketsa mahetla a hao. Tlosa mahetla a hau hole le litsebe tsa hau.
5. Potoloha le Cat-Cow makhetlo a 'maloa. E-ba hlokolosi ho qoba ho beha khatello ea maikutlo le khatello hloohong le molaleng oa hau.

Hobaneng e sebetsa: Tsamaiso ena ea ts'ebetso e tla thusa ho eketsa tlhokomeliso ea mokokotlo, e leng karolo e kholo ea boemo bo tlase ho feta bo phethahetseng. Ho ea ka Morbitzer, "Motsamao oa Cat-Cow o lokela ho etsoa ka mokokotlo le noka e le hore ha o ntse o hula moea, o thelletse kantle ho noka moleng oa hau hore mohatla oa hau o shebane le siling, 'me ha o tsoa, ​​o theha e sekamme kamorao e le hore mohatla oa hao o shebe fatše. ”

Cat-Cow e emeng

Nete: Lipakeng

Mesifa sebetsa: Mokokotlo, sefuba, mpa, maoto

Kamoo u ka e etsang:

1. Ha maoto a hao a le bophara ba letheka, mangole a kobehile, beha matsoho ka pele ho uena kapa liropeng tsa hau bakeng sa tekano e eketsehileng.
2. Boloka maoto a hao a tsitsitse. Qala mohato oa Cat (holimo) Ha u ntse u tsoa, ​​kenya lesapo la hau la mohatla tlasa mesifa ea mpa ho sutumetsa mokokotlo oa hau ho ea holimo, ho etsa sebopeho sa katse ea Halloween. Lelefatsa molala oa hau. Lumella hlooho ea hau hore e fihle sefubeng sa hau, 'me e lule e hokahane le mokokotlo.
3. Ha u phefumoloha, "swoop and scoop" pelvis ka boemo ba Cow e le hore mpa ea hau e theohe fatše. Phahamisa selelu le sefuba 'me u talime holimo. Atolosa mahetla a hao 'me u hule mahetla a hao hole le litsebe tsa hau.
4. Potoloha le Cat-Cow e emeng makhetlo a 'maloa.

Hobaneng e sebetsa: Ho otlolla hona ho ts'oara mesifa e fapaneng ea morao. E ka thusa ho eketsa tlhokomeliso ea hau ka mokokotlo oa hau kamanong le 'mele oohle oa hau. Haeba mosebetsi oa hau o hloka hore u be maemong a ts'oanang letsatsi le leng le le leng, phomola 'me u potolohe ka Standing Cat-Cow makhetlo a' maloa ho thusa ho loants'a litlamorao tsa ho lula letsatsi lohle.

Lepolanka le phahameng

Nete: Lipakeng

Mesifa sebetsa: Basali ba mpa, ba koetelang, ba qhekellang, ba benyang, ba mahetleng

Kamoo u ka e etsang:

1. Qala ka maoto a mane ka menoana ea hau e hasane hanyane.
2. Khutlela leoto le leng morao, ebe o latela le leng.
3. Boloka mokokotlo oa hau o le mahlahahlaha ebile o le mafolofolo, 'me noka ea hao e sa nke lehlakore. Tšoaea mohatla oa hau fatše ho lirethe tsa hau. Etsa hore maoto a hau a lule a le mahlahahlaha e le hore u hulele mangoleng a hao a mangole le li-quads tsa hau. Khutlela morao ka lirethe tsa hau e le hore manamane a hau a sebetse hape.
4. Ka litsoeng ka tlasa mahetla a hau, etsa sebaka lipakeng tsa mahetla le litsebe hore ho be le ho saroloha hanyane. Ho etsa bonnete ba hore sefuba ha se teba, ikhohomosa ka sebaka pakeng tsa bohareng ba hau le mokokotlo o ka morao e le hore mahetla a hao a mahetla a batla a suthelana.
5. Etsa makhetlo a 3 ho isa ho a 5 a phefumoloho e 10.

Hobaneng e sebetsa: Morbitzer o re: “Haeba u hlokomela hore mpa kapa letheka la hao le tebile, sekamisa noka ea hao ho ea pele hanyane. "Empa haeba seo se le matla haholo, khumama mangole fatše u ntse u tiisitse mokokotlo o thata le noka." Boemo bona bo hloka tlhokomeliso ea boemo ba mokokotlo le ho ts'oaroa ha mesifa ea mpa. Matla ana a mantlha a bohlokoa bakeng sa ho khothaletsa tokiso ea maemo.

Ntja e shebileng tlase

Nete: Lipakeng

Mesifa sebetsa: Hamstrings, thekeng, manamane,

Kamoo u ka e etsang:

1. Qala ka maoto a mane.
2. Tšoaea menoana ea hao 'me u phahamise letheka, u phahamise masapo a hao a lutseng holimo.
3. Finyella lirethe tsa hau morao 'meleng u sa li lumelle hore li otlolle fatše.
4. Lahlela hlooho ea hau mme o lelefatse molala oa hau.
5. Ha u ntse u lula mona, etsa bonnete ba hore likhechana tsa letsoho la hao li lula li bapile le karolo e kapele ea moseme. Ho fokotsa khatello matsohong a hao, tobetsa likonokono tsa monoana oa letsoho la hao le menoana e metona ea letsoho.
6. Phefumoloha mona bonyane meea e 3 e tebileng.

Hobaneng e sebetsa: Morbitzer oa hlalosa: "Ho bohlokoa ho bula lebota la sefuba le ka pele le mahetla a atisang ho etsoa ka mosebetsi o feteletseng oa tafoleng." Itloaetse khafetsa, 'me u ka khona ho kokobetsa bohloko ba molala le mokokotlo bo amanang le boemo bo bobe ba mmele. U kanna ua iphumana u lutse u otlolohile hanyane, le uena.

Hopola ho hula mahetla a hao morao le ho etsa sebaka molaleng oa hau. Haeba u iphumana u pikitla lehetla ho fihla litsebeng, ho kanna ha bolela hore ha o na matla a lekaneng a mmele o kaholimo. Haeba mahetla a hao a mahetla a qala ho tsitsipana, khumama mangole 'me u kene Pose ea Ngoana,' me u phomole ho fihlela u se u loketse ho tšoara boemo hape.

Thoracic mokokotlo oa mokokotlo

Nete: Lipakeng

Mesifa sebetsa: Mokokotlo, sefuba, mpa

Kamoo u ka e etsang:

1. Qala ka maoto a mane, menoana ea hau e hasane hanyane.
2. Beha letsoho la hao le letšehali ka morao ho hlooho ea hau, empa boloka letsoho la hao le letona le otlolohile fatše ka pel'a hao menoana e hasane.
3. Fetola setsoe sa hau leholimong ha u ntse u hema, u otlolla bokapele ba mmele oa hau, 'me u tšoare moea o matla, ho tsoa le ho tsoa.
4. Khutlela sebakeng sa ho qala. Pheta phefumoloho e 5 ho isa ho e 10.
5. Fetolela matsoho ebe u pheta.

Hobaneng e sebetsa: Boikoetliso bona bo otlolla le ho ntlafatsa ho tsamaea ha 'mele oa hau, haholo-holo mokokotlo oa hau oa mokokotlo (bohareng le ka morao ka morao). E boetse e fokotsa ho satalla bohareng ba mokokotlo oa mokokotlo. Ho sisinyeha ha mokokotlo oa mokokotlo ho bohlokoa haholo bakeng sa ho lokolla ho tiea mesifa ea morao. Wickham oa hlalosa: "Morero oa boikoetliso bona ke ho nka [mesifa] e potileng mokokotlo ka ho sisinyeha ha eona hohle."

Seo saense e se buang ka ho otlolla le ho ema

Hona joale, ha ho na bopaki bo tobileng bo hokahanyang ho ikotlolla le boemo bo botle ba 'mele, empa mahlale, joalo ka mehleng, a mosebetsing ho o fumana. Phuputso ea mathoasong a 2010 e fana ka maikutlo a hore ho ikotlolla ho ka ntlafatsa maemo, mme bafuputsi ba bang Univesithing ea Sao Paul ba lumela hore ho ka thusa ho lekana hore hajoale ba ntse ba thaotha barupeluoa bakeng sa teko ea bongaka ba ithutang ka kamano pakeng tsa ho ikotlolla, ho ba le boemo bo botle, le ho fokotsa bohloko ba morao ho ho lula .

Empa ho thoe'ng ka hona joale? Ho otlolla hohle ho lebisa kae? Ka bobeli, Wickham le Morbitzer ba lumela hore yoga e sebetsang e kenyelletsa phefumoloho le mesifa e ka thusa batho butle-butle ho hlophisa 'mele ea bona le ho ntlafatsa maemo. Ho ikotlolla hape ho etsa hore mali a hao a phalle 'me ho ka thusa ho eketsa tlhokomeliso ea' mele, e le hore le ha o sa leke, 'mele oa hau, ka bohloko kapa ho opeloa, o tla u hopotsa hore "Lula u otlolohile!"

'Me u tla ikamahanya le maemo, ka tsela eo' m'ao a neng a batla hore u etse ka eona.

Gabrielle Kassel ke ho bapala rugby, ho matha ka seretse, ho kopanya liprotheine-smoothie, ho hloma lijo, CrossFitting, Sengoli sa bophelo bo botle se New York. O joalo fetoha motho oa hoseng, a leka phephetso ea Whole30, mme a ja, a noa, a hlatsuoa ka, a hohloa le ho hlatsuoa ka mashala - kaofela ka lebitso la boralitaba. Nakong ea hae ea mahala, a ka fumanoa a bala libuka tsa ho ithusa, a tobetsa benche, kapa a etsa hygge. Mo latele Instagram.