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Letsatsi La Creation: 9 April 2021
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Hobaneng o lokela ho otlolla pele o robala

Har'a litlhare tsa tlhaho tsa boroko, ho tloha ho noeng tee ea chamomile ho ea ho oli e hlokahalang, ho otlolla ho hlokomolohuoa hangata. Empa ketso ena e bonolo e ka u thusa ho robala kapele le ho ntlafatsa boleng ba boroko ba hau.

Tlhahlobo ea 2016 ea lithuto tse ngata e fumane khokahano lipakeng tsa metsamao ea ho thuisa, joalo ka tai chi le yoga, le boleng bo ntlafetseng ba boroko. Boleng bona bo ntlafetseng ba boroko bo ne bo hokahane le bophelo bo betere.

Empa ke hobaneng ha ho ikotlolla ho na le phello ee borokong? Mohlomong ke motsoako oa lintho.Bakeng sa le leng, ho ikopanya le 'mele oa hau ka ho ikotlolla ho thusa ho tsepamisa mohopolo ho phefumoloho le' meleng oa hau, eseng ho khatello ea maikutlo ea mehleng eo.

Temoho ena ea 'mele oa hau eu thusa ho holisa kelello, e bileng ho thusa ho khothaletsa boroko bo betere.


Ho ikotlolla ho boetse ho fana ka melemo e ka bang teng mmeleng, ho thusa ho fokotsa tsitsipano ea mesifa le ho thibela likerempe tse sitisang boroko. Etsa bonnete ba hore o khomarela bonolo. Ho ikoetlisa haholo pele u robala ho ka ba le phello e fapaneng.

Mona ke litsela tse robeli tseo u ka li eketsang kemisong ea hau ea bosiu.

1. Ho haka

Ho otlolla hona ho sebetsana le mesifa ea rhomboids le trapezius ea mokokotlo oa hau o kaholimo. E thusa ho fokotsa ho se utloise bohloko ha lehare la mahetla kapa bohloko bo bakoang ke boemo bo bobe ba 'mele, bursitis, kapa mahetla a hoamisitsoeng.

Ho etsa sena:

  1. Ema u le molelele 'me u heme ha u ntse u bula matsoho.
  2. Exhale ha u ntse u tšela matsoho, u beha letsoho la hau le letona ho le letšehali 'me le letšehali ho le letona ho u kopa.
  3. Phefumoloha ka matla ha u ntse u sebelisa matsoho ho hulela mahetla pele.
  4. Tšoara katoloso ena metsotsoana e 30.
  5. Ho lokolla, hula moea o bulang ho bula matsoho a hau hape.
  6. Exhale 'me u phete ka letsoho la hao le letšehali holimo.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho


2. Molala oa ikotlolla

Litsela tsena li tla thusa ho fokotsa tsitsipano hloohong, molaleng le mahetleng. Leka ho tsepamisa maikutlo ho boloka boemo bo botle ba 'mele ha u etsa tsena.

Ho etsa tsena tse otlolohileng:

  1. Lula setulong se hantle. Isa letsoho la hao le letona hloohong kapa tsebeng ea leqele.
  2. Ka bonolo tlisa tsebe ea hao e letona lehetleng la hao le letona, o tšoere boemo bona bakeng sa phefumoloho e 5.
  3. Pheta ka lehlakoreng le leng.
  4. Retelehela ho sheba ka lehetleng la hao le letona, boloka 'mele oa hao kaofela o shebile pele.
  5. Tšoara boemo bona bakeng sa phefumoloho e 5.
  6. Pheta ka lehlakoreng le leng.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

  1. Lahlela selelu sa hao sefubeng, u se tšoere mona bakeng sa phefumoloho e 5.
  2. Khutlela sebakeng se sa jeleng paate 'me u lumelle hlooho ea hau hore e khutlele ka bonolo bakeng sa phefumoloho e 5.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

3. Ho khumama ka lengole

Ho otlolla hona ho thusa ho lokolla mesifa mokokotlong le mahetleng, ho imolla bohloko le ho se utloise bohloko.


Ho etsa sena:

  1. Khutla ka pel'a setulo, setulo se kang bethe kapa tafole e tlase.
  2. Lekola hore mangole a hau a ka tlasa letheka ka kotloloho. U ka phomola ka kobo kapa mosamo bakeng sa tšehetso e eketsehileng.
  3. Leta mokokotlo oa mokokotlo ha u ntse u itšoarella thekeng ho ea pele, u phomole matsoho a hao holimo ka liatla tsa hau li shebile hammoho.
  4. Tšoara katoloso ena metsotsoana e 30.
  5. Pheta makhetlo a 1 ho isa ho a 3.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

4. Poso ea ngoana

Poso ea ngoana ke sebaka sa phomolo se ts'oanang le ho khumama ka lengole, empa se phutholohile haholoanyane. E nepahetse bakeng sa ho kenella moeeng oa hau, ho phomotsa 'mele oa hau, le ho fokotsa khatello ea maikutlo. E boetse e thusa ho imolla bohloko le tsitsipano mokokotlong, mahetleng le molaleng.

Ho etsa sena:

  1. Theoha ka mangole, u lutse ka lirethe.
  2. Itlame lethekeng ho itsoela pele 'me u phomole phatla ea hau fatše.
  3. Eketsa matsoho a hau ka pel'a hau ho tšehetsa molala oa hau kapa ho tlisa matsoho haufi le 'mele oa hau. U ka sebelisa mosamo kapa mosamo ka tlas'a lirope tsa hao kapa phatleng bakeng sa tšehetso e eketsehileng.
  4. Phefumoloha ka ho tebileng ha u ntse u tšoere boemo, u tlise tlhokomeliso ea hau libakeng tse sa thabiseng kapa tse thata mokokotlong oa hau.
  5. Tšoara boemo bona ho fihlela metsotso e 5. U ka kena boemong bona lipakeng tsa libaka tse ling ho fa 'mele oa hau phomolo.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

5. Lunge e tlaase

Lunge lena le otlolla letheka, lirope le likoli. Ho bula sefuba ho thusa ho kokobetsa tsitsipano le bohloko sebakeng sena hammoho le mokokotlo le mahetla. Leka ho lula u phutholohile ha u etsa sena, 'me u se ke ua ikitlaetsa haholo.

Ho etsa sena:

  1. Kena ka mokokotlong o tlase ka leoto la hau le letona ka tlasa lengole la hao le letona mme leoto la hau le letšehali le katolletse morao, o boloka lengole fatše.
  2. Tlisa matsoho fatše ka tlas'a mahetla, mangole, kapa holimo holimo.
  3. Phefumoloha ka botebo, o shebane le ho lelefatsa mokokotlo oa hau le ho bula sefuba sa hau.
  4. Ikutloe u le moeli oa matla a tsoang hloohong ea hlooho ea hau.
  5. Tšoara boemo bona bakeng sa phefumoloho e 5.
  6. Pheta ka lehlakoreng le leng.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

6. Lutseng pele koba

Ho otlolla hona ho thusa ho lokolla mokokotlo oa hao, mahetla le likhoele. E boetse e otlolla mokokotlo oa hau o ka tlase.

Ho etsa sena:

  1. Lula fatše u otlolotse maoto ka pel'a hau.
  2. Kenya mpa ea hau hanyane ho lelefatsa mokokotlo oa hau, o tobetsa masapo a hau fatše.
  3. Itlame thekeng ho ea pele, o otlolla matsoho ka pel'a hau.
  4. Phomotsa hlooho 'me u kenye seledu sa hao sefubeng.
  5. Tšoara boemo bona ho fihlela metsotso e 5.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

7. Leoto-up-the-wall-pose

Ena ke boemo ba ho khutlisa bo thusang ho fokotsa tsitsipano mokokotlong, mahetleng le molaleng ha o ntse o khothaletsa boikhathollo.

Ho etsa sena:

  1. Lula ka lehlakoreng le letona la 'mele oa hau leboteng.
  2. Robala ka mokokotlo ha u ntse u tsoka maoto holimo leboteng.
  3. Matheka a hau a ka ba holimo leboteng kapa lisenthimithara tse 'maloa ho tloha moo. Khetha sebaka se utloang se phutholohile haholo. U ka beha mosamo tlas'a letheka la hau bakeng sa tšehetso le bophahamo bo itseng.
  4. Khutlisa matsoho a hau maemong afe kapa afe a boiketlo.
  5. Lula boemong bona ho fihlela metsotso e 10.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

8. Ho otlolohile ka lehlakoreng la angle angle

Phomolo ena ea letheka e khathollang e ka thusa ho imolla tsitsipano ea mesifa lethekeng, le ho e etsa hore e be ntle haholo haeba u qeta boholo ba letsatsi u lutse.

Ho etsa sena:

  1. Lula fatše 'me u tlise maoto a hao hammoho.
  2. Ikokotlele matsohong a hau ho tlisa mokokotlo, molala le hlooho fatše. U ka sebelisa mesamo kapa mesamo ka tlas'a mangole kapa hlooho bakeng sa tšehetso.
  3. Beha matsoho sebakeng sefe kapa sefe sa boiketlo.
  4. Shebana le ho phomotsa letheka le lirope ha u ntse u phefumoloha haholo.
  5. Tšoara boemo bona ho fihlela metsotso e 10.

Setšoantšo ka 'mele o sebetsang, Kelello ea Tlhaho

E Khahla Kajeno

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