Melao-motheo ea mosebetsi e sebelisoang ke BodyBalance
Ho leka-lekana ha 'mele ho kenyeletsa mefuta e meng ea lik'hemik'hale tse kang kinesiotherapy, yoga, pilates, ho otlolla. Tsamaiso eohle e etsoang e lutse holim'a mokoti kapa e eme ka lebelo le leka-lekaneng, ho bina' mino oa mokhoa o khutsitseng. Mosebetsi o ikemetseng o arotsoe likarolo tse tharo. Karolong ea pele, mekhatlo e etsoa ho tloha moo ho emeng teng - ho sotha mokokotlo, o matlafatsang mesifa ea oblique ka thuso ea "triangle" le maralla a static. Hape, mesifa ea lirope le menoana e sebetsoa ka mokhoa o tloaelehileng oa posioga - mohlabani. Tsamaiso mona e hahiloe ka ho phalla ho tloha ho e 'ngoe ho ea ho e' ngoe, kahoo tsitsipano ea mesifa e fetisetsoa habonolo, ho e-na le saense ea li-callanetics.
Mochine oa mokokotlo le mokokotlo, ho na le mojaro ho tloha setulong se lutseng fatše karolong ea bobeli ea ho ikoetlisa. Karolo ena e ka lekanngoa le lithuto tsa Pilantes - ke "borokho ba mahetla", "ho sesa", "lekholo", "ho otlolla li-cobra". Karolo ea boraro ea ho ikoetlisa e kenyeletsa ho phomola le ho phomola phomolo e pholileng. Ke habohlokoa ho hlokomela hore ka linako tse ling tse ling tsa koetliso ea 'mele ea boleng li ka fumanoa karolong e qetellang ea mosebetsi oa lits'ebeletso tsa ho thuisa.
Nakong ea sena, thuto e eketsa ho tsamaea ha manonyeletso, 'me ka ho sebetsa ka boima ba eona le ho qhibiliha ha mesifa, mesifa e matlafatsoa,' me sehlopha sa mesifa ea motheo e atoloha. Mona lits'ebetso tsohle tse sebelisitsoeng li khethiloe e le hore nakong ea koetliso e khutsitseng, litšenyehelo tsa khalori e ne e le tse phahameng. Ho ea ka boitsebiso ba moqapi, mosebetsi o mong oa 'mele oa tekano o ka chesa lik'hilojule tse ka bang 450. Ka hona, ho ka fihleloa hore koetliso e joalo ea khutso ke motlakase oa ho sebelisa matla.
Phapang ke efe lipakeng tsa 'Mele oa' mele ho tloha koetliso ea mofuta o mong
Ho leka-lekanya 'mele ke phallo e boreleli, sebōpeho se matla, ho tloha ho e mong ho ea ho o mong, ho fapana le Pilates ea motheo le Hatha Yoga e tsitsitseng. Thuto ea BodyBalance e batla e hopotsa litlelase tsa Tai Chi, tse phatlalatsoang thelevisheneng. Ka boikoetliso bo joalo, tsitsipano ea mesifa e batla e sa utluoe, hobane mona ho na le e hlahelang hantle ho ea ho e 'ngoe. Mona ho na le lithuto tse ka sehloohong tse nkoang e le li-gymnastics tsa mofuta o phomolang, ka nako ea ho ikoetlisa, ho tloha boitekong bo sebelisitsoeng lethekeng le ke ke la sisinyeha, ka mohlala, ho callanetics. Letsatsi le hlahlamang ka mor'a likarolo u ka utloa bohloko bo bobebe ka mesifa, 'me ka nako e ts'oanang ua ipotsa hore na ba tsoa hokae.
Ho ikoetlisa bakeng sa ho theola boima 'meleng
Boikoetliso bo tšoanang le bona bo etsoa ka thata, hangata ka makhetlo a mararo ka beke. Thuto leha e le efe e etsoa ka metsotso e le 'ngoe,' me hoa hlokahala ho emisa pakeng tsa mehato, metsotsoana e leshome. Ho ikoetlisa ho lokela ho etsoa kamora 'ngoe,' me kamora 'metsotso e le' ngoe ho phomola ka mor'a ho qetela, ebe o pheta ho potoloha ha nako e 'ngoe kapa makhetlo a mane. U ka boela ua sebelisa metsotso e mashome a metso e mene ea ho ikoetlisa, e leng lisele tse mafura tse chesang haholo. Ho futhumala ho ka boela ha etsoa ka thuso ea mokoetlisi oa selemo kapa ka ho e fetola ka ho tsota kapa ho koetlisa ka pin. Matsatsi a sa khone ho koetlisoa, ho hlokahala hore u etse lisebelisoa tsa cardio, tse kang ho tantša, ho bapala lipapali bakeng sa ho lahleheloa ke boima ba 'mele. U ka boela ua tlatsa li-disassemblies tse tšoanang bakeng sa mananeo a video aerobic.
E ikoetlisa. Ho phahama ha "mokobe"
Ha u otlolohile, ho hlokahala hore u tsamaise maoto, u tiise mpa, u fetole sekhahla, u phahamise mahetla litsebeng. Boemo bo joalo ke "ntho ea motheo" karolong ea tekanyo ea lichelete, ka hona, litsing tsohle tseo u li hlokang ho tsepamisa mohopolo ho tsona. Ho khathala, u lokela ho theola setopo sa 'mele ka khamera, e le hore' mele o bapane le fatše, 'me u lokela ho nka letsoho la hao le letona le ho phahamisa leoto la hau le letona. Leoto, le sebetsang e le ts'ehetso, le ka koaloa hanyenyane, ha letsoho le letšehali le ka tsosoa e le hore le tšoane le fatše mme le theohe. Sebaka sena se hlokahalang ho tšoara metsotsoana e leshome le metsotso e le 'ngoe, e pheta ka leoto le le leng,' me ka mor'a ho fela metsotso, fetola leoto la hau.
Koetlisa tse peli. "Tafole" e matla
Boemo ba tafole ke ka tsela e latelang: ho tlisa scapula mokokotlong, tiisa mochine oa khatiso, matsoho le golenitis ho pota-pota fatše. Sebakeng sena, ho hlokahala ho ema metsotsoana e seng mekae. Ka nako e ts'oanang, mesifa ea menoana le mesifa ea 'mele e lokela ho utluoa. Joale, ho teba fatše ho lula fatše, ho hlokahala hore u hulele mechine e kenang maqhubu, ha u ntse u boloka molumo o bonolo oa maoto le matsoho. Lits'ebeletso li phetoa ka motsotso o le mong.
Koetlisa tse tharo. "Ntja"
Ho hlokahala hore motho a be le boemo bo itseng, a shebane fatše ka tsela e latelang: maoto le liatla tsa matsoho li fumaneha fatše, ha pelvis e lokela ho otlolla holimo, mahetla a reteleha 'me morao o otlolohile. O ka kopanya boemo ba' mele bo amohelehang le lengolo "L". Ha u se u eme sebakeng sena ka metsotsoana e leshome, u lokela ho senya leoto la hau le letona ebe u hula sefubeng sa sefubeng sa hau. Sebaka sena se lokela ho ts'oaroa metsotsoana e leshome. Joale maoto a fetoha.
Koetlisa tse 'nè. Lehare la mahetla
Ho lla ka mpa, o tlameha ho senya setopo ka matsoho a hau ho tloha fatše, 'me u nke matsoho ka morao, u li kene ka hare ka li-triceps tsa hau. 'Me ka ho phunyeha ha letsoho, hula le ho pata liatleng tsa hlooho. Tšoara boemo bona ka metsotsoana e leshome. Pheta mokhoa ona ka metsotso e le 'ngoe.
Sebelisa bohlano. Leqheka la morao le ho sotha
Ha u lutse ka lehlakoreng le leng, ho hlokahala hore u khunngoe letsoho la tšehetso setulong 'me ue behe ka tsela e lekaneng hore forearm e felle fatše. Ho phahamisa 'mele, o lokela ho lula ka tšehetso ho forearm le maoto. Ka ho hula mochine oa khatiso, ho hlokahala hore motho a etse letsoho la mahala ho hula mo-tyagunazad, a phahamisa sefahleho sa hae ka morao, ebe o fetela pele ebe o hula letsoho la letheka la hae. Sebakeng sena sa marang-rang, u lokela ho lula motsotsoana.
Boikoetliso bo Botle. Ho senya, ho phahamisa nanosocheki, "sumo"
Litlhapi li lokela ho kenngoa ho feta metha e le 'ngoe, ka ho tsamaisa likausi mahlakoreng. Ka ho hula mochine oa khatiso, o lokela ho theoha 'me u qete ho fihlela fatše o bapisoa. Joale u ka qhomela. Pheta boikoetliso metsotso e le 'ngoe.