Haeba u hlokomela hore u na le mathata ka lehlakoreng la molomo, phatleng, likoti molaleng, u lla maotong a leihlo kapa sefahleho sa bobeli, 'me letlalo le lahlehetsoe ke molumo oa lona' me le fetoha mollo, joale o hloka ho tsosolosa sefahleho sa hau. Tsela e bonolo le e bonolo ea ho boloka bocha ba sefahleho ke ho tsosolosa li-gymnastics tsa sefahleho.
Ho tsosolosa ho tsosolosoa ha sefahleho
Li-gymnastics bakeng sa sefahleho li tla ntlafatsa phepo e nepahetseng le tšollo ea mali, eketsa molumo, li thusa ho loantša wrinkles. Sena se tla thusa li-complexes tsa ho ikoetlisa, tse khethehileng bakeng sa sena. Thepa e rarahane e bonolo ebile ha e hloke litšenyehelo tsa thepa. E le ho finyella liphello tse ntle, sena se tla thusa ts'ebetsong e tloaelehileng le e hlokolosi ea lithupelo tse rarahaneng. Boholo ba li-gymnastics bakeng sa sefahleho ke hore ho ikoetlisa ho ka etsoa lapeng kapa mosebetsing. U se ke ua lebala hore pele le ka morao u etsa boikoetliso bohle boo u lokelang ho bo etsa bofahleho ba sefahleho, sena se u nolofalletsa ho ntlafatsa lisele tse nang le limatlafatsi le oksijene ho ntlafatsa tšelo ea mali.
Boikoetliso bo bongata ba molala
- A re ke re qale ka mofuthu-re tla tšela matsoho a rona e le hore ho na le palema e nepahetseng lerameng le letšehali, 'me letsoho le letšehali le letona le letona. Ha re opa liatla, re tla oela sefahlehong, joale re tla fetela molala le ho tloha tlaase holimo re tla otla metsotso e le 'ngoe.
- Phunya sehlaha se ka tlaase, 'me u phahamise monoana. Re eketsa tsitsipano, re matlafatsa haholo mesifa ea sefahla le molala. Kamora metsotsoana e mehlano, phutholla mesifa. Pheta makhetlo a 15, butle-butle eketsa matla a mocheso.
- Ho phahamisa hlooho hanyenyane, bula molomo le ho senya mesifa ea molaleng, kamoo ho ka khonehang. Sebakeng sena, re lula metsotsoana e mehlano. Ka koetliso e 'ngoe le e' ngoe re fana ka makhetlo a 15 ka mokhoa ona.
- Ketsahalong e 'ngoe, khomaretsa leleme la hao' me u ame likhohlo tsa molomo oa hao ka menoana ea hau. Re eketsa tsitsipano ea mesifa ea molala ho isa moeling oa metsotsoana e mehlano 'me u phomole. Bakeng sa letsatsi leo re tla etsa mosebetsi ona ka makhetlo a 10.
- Ha u lutse fatše, ntle le ho sisinyeha mahetleng, fetisetsa hlooho ea hao ka letsohong le letšehali. Ka metsotsoana e mehlano re senya mesifa. Tseleng e 'ngoe le e' ngoe re tla fetoha.
Lesebelisoa tse rarahaneng bakeng sa senotlolo
- Fokotsa molomo o tlaase, tšoara likhutlo tsa molomo e le hore ba se ke ba oa. Ka metsotsoana e mehlano re loantša mesifa ea sekhahla. Pheta ka makhetlo a 12 ka letsatsi.
- Beha menoana ea hao likhutlong tsa molomo oa hao 'me u otlolle molomo oa hao o tlaase holim'a lesea la hao. Re matlafatsa haholo mesifa ka metsotsoana e mehlano, re fokolisa mme re pheta makhetlo a 10.
- Menoana a letsohong le letona re tla hatella senotlolo 'me re tla leka ho bula molomo. Ho fokotsa mesifa ea sephiri, kamoo ho khonehang metsotsoana e 5 'me u leke ho bula molomo oa hau. Ho fokotsa mesifa ea sephiri, kamoo ho ka khonehang metsotsoana e mehlano le ho phomola. Ho supa menoana ka thuso ea mekhatlo e chitja e sisinyeha ebe e ba isa likotong tsa molomo. Ho silila hona ho loketse bakeng sa molomo le sekoti.
Boikoetliso bo bongata ba molomo
- Ka melomo e kholo e lekaneng, leka ho phatlalatsa molumo oa "o". Ka metsotsoana e mehlano, re eketsa tsitsipano ea mesifa ea molomo ebe rea ba khatholla. Pheta boikoetliso ka makhetlo a 10.
- Tšoaea molomong oa hao molomong oa hao, otlolla mesifa ea hau metsotsoana e mehlano. Phomola mesifa mme u pheta makhetlo a 8 ka tatellano.
- Tšoenya melomo ea hao, joalokaha eka ke ka kako. Re tla matlafatsa tsitsipano ea mesifa ea molomo, kamoo ho tla khoneha, metsotsoana e mehlano 'me u ba phutholohe. Pheta ka makhetlo a 8.
- Ka boiteko, emela lentsoe "y". Ho eketsa tsitsipano ea mesifa ea molomo ka metsotsoana e mehlano, 'me u ba phutholohe. Pheta ka makhetlo a 8.
Ho etsa letsatsi le leng le le leng mekhoa ena e bonolo e ka ntlafatsa phepo ea letlalo le tšelo ea mali, ntlafatsa molumo oa mesifa. Batho ba haufi le bona ba tla u babatsa, hore u tla shebahala u le monyenyane.