E tsitsitse ke mehato ea mesifa, li-ligamente le manonyeletso, ha 'mele o phomotse. Ha re ikutloe re le mojaro o moholo feela metsotsoana ea pele, ebe joale ha rea lebella hore qetello ea nako e behiloe bakeng sa boikoetliso. Ke hobane'ng ha see se etsahala? Karabo eo u tla e fumana sehloohong sena. Hape re se re lokiselitse mokhoa o rarahaneng oa boikoetliso bo tsitsitseng bakeng sa 'mele oohle.
Li-muscle li sebetsa joang ka mokhoa o tsitsitseng?
Hopola mokhoa o tsitsitseng oa boikoetliso ba bar , u ile ua ema bokae koetliso ea pele? Ha ho na mocha ea ka emang metsotso e le 'ngoe, e le hore a se ke a lekeha ho oela fatše. Ke hobane'ng ha mesifa e khathala haholo? Ha o sebetsa ka kettlebells, e leng sekolo kapa o etsa boikoetliso bo matla bo se nang boima, kamehla o na le lekhalo la bobeli la ho phomola le ho phomola mesifa. Koetliso e tsitsitseng e kenyeletsa phomolo, 'me ho se be le khutso butle-butle ho eketsa mojaro. Ho phaella moo, statics e etsa hore 'mele oohle o se ke oa sebetsa, ho tloha ka menoana ho ea holimo ho hlooho. Ona ke o mong oa melao e kholo ea yoga, eo lipalo tsa eona tsa ho bala lihlahisoa ke motheo oa tloaelo ea bochabela.
Melemo ea ho ikoetlisa e tsitsitseng ke efe?
Ntlha ea pele, statics ke mojaro o bonolo le o lekanyelitsoeng. E loketse batho ba nang le mathata a meriana, scoliosis le nakong ea ho tsosolosoa ka mor'a ho sithabela 'meleng le mekhoa ea ho buoa. Ho ikoetlisa ka mokhoa o tsitsitseng le o matla o etsa hore ho be le phapanyetsano ea khase e tloaelehileng ka lik'hemik'hale le ho kenya letsoho ho fokotsa boima ba 'mele - ho tsohle ka theknoloji. Ho phaella moo, ntle le phefumoloho e nepahetseng, koetliso leha e le efe ha ea nepahala, kaha mosebetsi oa mekhoa ea ho fokotsa lik'hemik'hale e senyeha maling le lithong tsa 'mele.
Ntlha ea bobeli, statics ke tsela e babatsehang ea ho lokisa liphoso tse nyenyane ho setšoantšo le ho tšehetsa mofuta oa lipapali. Ntlha ea boraro, ho ikoetlisa ka mokhoa o tsitsitseng ho loketse motho e mong le e mong, ho sa tsotellehe lilemo, boima le thobalano.
Koetliso e tsitsitseng e tsitsitseng - re sebetsana le mesifa eohle ntle le ho falla!
A re qaleng, mohlomong, ka holimo ho rona 'me re ithute ho ikoetlisa ka botsitso ho mesifa ea molala, morao le mahetleng. Hape u se ke ua lebala ka metsotso e mehlano ea mofuthu-ho lokisa 'mele ho imeloa kelellong le ho fokotsa ts'oaetso.
Ho ikoetlisa No.1 Khahlanong le khatello (metsotso e 15-30)
Li-4 tse bonolo feela tsa boikoetliso ba li-static li sebetsa le ho matlafatsa mesifa eohle ea likamano tsa mokokotlo. Tlosa sefuba sa bobeli, u loantše osteochondrosis mme u hahe mola o motle oa sefahleho.
Koetliso e le 'ngoe e na le tse' nè, tse etsoang ka nako e le 'ngoe ka nako ea metsotsoana e mehlano. Pele o koetlisoa, etsa bonnete ba hore o patisitse mesifa, ho etsa maralla le mekhabiso e chitja.
- Litšiea tsa mahetla li arohane ka bophara, matsoho ka mor'a hlooho. Beha liatla ka morao hloohong, kapa ka molala kapa ka holim'a hlooho.
- Sheba matsoho holim'a hlooho ea hau, 'me ka mesifa ea molala oa hau, hanela le ho sutumetsa hlooho ea hau.
Ka lebaka leo, molala le hlooho li tla lula li le teng, empa u tla utloa tsitsipano e matla.
- Boikoetliso bo tšoana le bo fetileng, hona joale u qobelle phatleng, 'me mesifa ea molaleng e hane, e qobella matsoho.
Bobeli ba mesifa ea mokokotlo le mahetla ba ameha.
- Boemo ba 'mele ha boa fetoha. Letsoho le leng le theoha ka holim'a kutu, 'me e' ngoe e hatelloa khahlanong le tsebe ka lehlakoreng, joalokaha eka re sekametse hlooho.
- Re hanyetsa mesifa ea molala.
- Re fetola matsoho.
Koetliso # 2 Etsa lerako! (Metsotso e 15-60)
U utloile ka koetliso ena hangata, empa na u belaela sephetho? 'Me u leka ho tlosa marako ka motsotso ka lebaka la thahasello! Ho ea ka maikutlo a bona, ba ne ba nahana hore ba sebelisitse mekhoa e meraro le litsebe tsa litlolo.
- Atamela lerako, u shebile sebaka sa 50 cm.
- Beha maoto a hao hanyenyane ho feta mahetla a hao, o kopa matsoho ka likhapha tsa hao, joalokaha eka u tla itšusumetsa.
- Ema leboteng sebakeng sena 'me u leke ho falla, u etse boiteko bo boholo.
Etsa litsela tse 5-10, 'me li-biceps tsa hau li tla ba tšepe, ha ts'ebetso e tla lula e le basali.
Koetliso # 3 Koba ka morao
Lebitso lena le ne le fuoe boemo ba "seketsoana" ho yoga, e amang mesifa ea morao, molala, matsoho le baprista.
- Robala ka mpeng ea hao ka matheba a bonolo. Maoto matsohong a kutu, maoto a khumama ka mangole kapa a otlolohile.
- Ka nako e le 'ngoe khaola maoto, matsoho le phahamisa sefubeng.
- Tšoara boemo ba metsotsoana e 30.
Leka ho khutlisa nyeoe ena ka hohle kamoo ho khonehang le ho phahamisa maoto e le hore karolo ea boraro ea hip e be boima ba 'mele.
Phetolelo e khanyang ea Cobra
E kholo bakeng sa ho otlolla mesifa ea khatiso le ho futhumatsa letheka.
Boikoetliso bo tsitsitseng bakeng sa maoto (likoti le lirope)
Re hopola lithuto tsa lipina tsa ballet le tsa classic. Li tletse lipapali tse nang le mekhoa e metle, e seng feela e hulang maoto, empa e tla tsosolosa boemo bo nepahetseng. A re qaleng.
Koetlisa nomoro ea 4 Plie, squat, plie ho likahe (metsotsoana e 15)
Ha u ntse u nahanne ka lebitso lena, re tla sebetsa le boithabiso boo u bo ratang haholo ba bashebelli bakeng sa esele e thellang le maoto a mabeli.
- Senya maoto a hao ka tlaase 'me u theole maqhubu a hao, u etse moeli o holimo lethekeng le bootong.
- Boloka matsoho a hau ka pel'a hao ho leka-lekanya. Mahetla a arolloa, morao o otlolohile.
- Ema liotleng tsa hao 'me u fokolise mesifa ea maoto, likoti.
- Tšoara metsotsoana e 30.
Hona joale re theola esele, re ema metsotsoana e meng e 30 re khutlela pli.
Koetlisa nomoro ea 5 Setulo ka lebota (metsotso e 2)
Oh, lokisetsa ho tima mollo, hobane maoto a tla chesa metsotsoana e 20 ea boikoetliso!
- Emisa ka morao leboteng ka likhato tse ka bang 30.
- 'Me hona joale lutse moeeng joalokaha eka ke setulong, u itšetlehile ka lerako.
- Etsa li-pelvis le mangole ka lebelo la likhato tse 90. Matsoho ka kutu.
Ha u ntse u koetlisoa, ela hloko ho phefumoloha. Pululo e tebileng le pululo e lekantsoeng.
A re ke re akare:
- mesifa e 'ngoe le e' ngoe 'meleng e sebelitse;
- re ile ra fumana tefiso ea matla;
- mosebetsi oa mokhoa oa ho hema le oa ho potoloha o ntlafalitse;
- koetliso ntle le mofufutso;
- khatello ea mesifa ea nakoana;
- ha ho hlokahale thepa ea lipapali;
- 'mele o hahiloe, o bobebe ebile o tiile!
Kopanya li-exercising tse tsitsitseng le ho sebetsa ka mafolofolo, boloka melao ea phepo e nepahetseng , 'me ka khoeli u ke ke ua lemoha maikutlo a hau ka seiponeng!