Tloaelo ea mafu a basali kajeno e sebelisoa ka ho fetisisa thupelong ea phekolo ea meriana. Lithuto tse khethehileng nakong ea bokhachane li ntlafatsa ho potoloha ha mali, mekhoa ea metsoako, phefumoloho le tsamaiso ea lijo. Ho phefumoloha hantle ha 'mè oa ka moso ho tlatsetsa ho kenngoa ha oksijene maling le ho finyella ha lesea ka oksijene. Ho phaella moo, ho ikoetlisa ho ntlafatsa ho fokolisa ha mesifa le li-ligamente, ho felisa liketsahalo tse ngata tse maotong le maotong a manyenyane, ho thusa ho matlafatsa mesifa ea fatse ea pelvic.
Mekhoa ea phekolo ea ho ikoetlisa
Ho qala ka beke ea pele ea beke ea bo16, mosali ea nang le moimana o na le bokhoni bo rutoang bakeng sa lithuto tsa kamehla, o rutoa ho hema hantle le ho ikoetlisa. Li-gymnastics nakong ena ea bokhachane li matlafatsa tsamaiso ea mesifa ea moriana, mekhoa ea ho hema le ea pelo.
Li-gymnastics, ho tloha libeke tse 17 ho ea ho libeke tse 32, li reretsoe ho ntlafatsa maemo a tsoelo-pele e tloaelehileng ea fetal, ho matlafatsa mesifa le mahlaba a mpa.
Li-gymnastics tse nang le libeke tse 32 tsa bokhachane li reretsoe ho boloka ts'ebetso ea litsamaiso tse fanang ka tsoelo-pele le khōlo ea lesea.
Li-gymnastics li kenyeletsa ho ikoetlisa bakeng sa maoto, trunk, matsoho. Ho ikoetlisa ka ho khetheha le ho phefumoloha ho matlafatsa maoto, limpho, mesifa ea morao. Hape li-exercises tse khothalletsang ho atolosa ha perineum.
E le hore u matlafatse mochine oa khatiso ea mpa, etsa lintlha tse latelang: ha u eme sebakeng sa pele (PI), re etsa torso le ho potoloha kutu. Re robala ka morao 'me re etsisa libaesekele, re tšela maoto (joaloka lisekere), re phahamisa maoto le ho ngola litšoantšo ka meomo e otlolohileng, litšoantšo. Ho eketsa ho ba teng hohle hoa perineum, etsa liikoetliso ka pente e kholo ka ho fetisisa, ho phunyeha ha maoto, ho kenyelletsa maqhe le ho pata marotholi hammoho.
Li-setting tsa boikoetliso
Tlhaloso ea pele
- Ho ikoetlisa ka beke ea 17-32 ho qala ka ho tsamaea butle. Ho hlaphoheloa ho lokela ho ba seaparo le ho lokoloha (2 metsotso). Matsoho ho lehlakoreng la limela, joale ema, u eme ka menoana, u phefumolohe, u khutlele ho FE, re phefumoloha (pheta ho fihlela ho 6 r).
- Matsoho ka lehlakoreng, maoto a lehetla-bophara bo arohane. 'Mele o retelehela ka ho le letona, ha re ntse re phahamisa matsoho ka pel'a sefubeng, re noa, re khutlela ho FE, re tsoa (3-4 linako tse ling ka lehlakoreng le leng).
- Robala mokokotlong oa hao - ho phefumoloha ka, ho itšetleha ka fatše ka lifahleho, ho phahamisa, ho phalla, ho khutlela ho FE, ho iphefumoloha, ho se ho robala ka morao, re phefumoloha (ho fihlela ho makhetlo a 6). Maoto a kobehileng ka metsotsoana e 30. etsisa ho palama baesekele. Ebe joale metsotsoana e 30. Re etsa mehato ea sefapano (ho etsisa lisekere) Re phahamisa leoto le le leng, re le ise ka thōko, le le khutlisetse FE (3-4 li-ruble le maoto a maoto). Butle-butle le ka ho teba phefumoloha (ho fihlela ho 8 r).
- Re ema "tse 'nè". Re phahamisetsa letsoho le letšehali, 'me leoto le letona le khutlisetsoa morao - phefumoloho, re khutlela ho FE, re phefumoloha. Joale letsoho le letona le ka pele, mme leoto le letšehali le khutlile (ho fihlela ho makhetlo a 6).
- Re khumama, re lula lirethe, re phefumoloha, re ema ka mangole, re etsa pululo (ho fihlela makhetlo a 8).
Ea bobeli e rarahaneng
- Ho ikoetlisa ka bekeng ea 32-40 (sehlopha se fokolang). Ho lieha ho tsamaea hang-hang. Ho phefumoloha ho lokela ho ba seaparo (2 metsotso). Matsoho ho phallo, maoto ka bophara ba mahetleng-re phahamisetsa letsoho la rona le letona ho ea holimo, re khutlisa letsoho la rona le letšehali, re phefumoloha, re khutlela FE, re phefumoloha. Re fetola matsoho le ho pheta-pheta (4 р). Matsoho ka letheka, maoto a arohane haholo - a inhale, a itšetlehile ka ho le letona, a phahamise letsoho le letona, a tsoele pele, a khutlele ho FE, a phefumolohe (ka lehlakoreng le leng 3 r).
- Re robala ka morao, meomo e khumama e le hore maoto a phomole fatše - ho kenya, ho phahamisa pelvis le ho hula ka anus, etsa pululo, khutlela ho FE - phefumoloho, re se re robetse re hema.
- Ho lutse ka morao, maoto a hae a otlolohile, matsoho a hae tlas'a hlooho ea hae - a phunyeletsa, a otlolohile maotong a hae - exhale. Inhale - re alafatsa maoto a rona mahlakoreng, re hlakola - re fokotsa maoto a rona, re kenya letsoho - re theola maoto a rona, re hlaseletse ka morao (4-6 r).
- Ho bua leshano ka lehlakoreng la hae. Re fetola leoto le letona le letsoho le letona ka lehlakoreng le leng - ho kenya, ho IP re exhale. Etsa hore re phete ka lehlakoreng le leng 4-6 r.
- E eme ka mahlakoreng ana a mane - ho hema, ho phunyeletsa, ho theola hlooho ea rona - ho tsuba, ho theoha morao, le ho phahamisetsa hlooho ea rona holimo - inhale (pheta ho fihlela ho 6 r).