Yoga, Pilates lapeng ke lihlopha bakeng sa ba se nang nako le monyetla oa ho itloaetsa ho sehlopha. Nahana ka mokhoa oa ho sebetsana le mefuta ena ea ho ikoetlisa lapeng.
Litšobotsi tse ntle tsa yoga le pilates
Yoga ke tsela e babatsehang ea ba batlang ho ntlafatsa boemo ba kelello le 'mele. Ho etsa yoga, u ke ke ua boloka boemo ba hao ba 'mele feela ka mokhoa o tloaelehileng, empa u ka tsosolosa boemo ba hau ba kelello. Ho hlokahala Yoga ho laola boima ba hao, boikhathollo le khutso. Ho phaella moo, ka thuso ea lihlopha tsa yoga, u ka felisa maloetse a kang ho hlobaela, bohloko ba morao, mathata a phefumoloho, methapong ea varicose, khatello ea meriana.
Liketso tsa Pilates li thusa ka ho phethahetseng ba ratang ho bapala lipapali, ba nang le mathata a kopaneng, ba batlang ho lahleheloa ke liponto tse eketsehileng. Melemo ea litlhahiso tsa Pilates ha e fumanoe feela ho bohle, empa le ka ho phethahetseng ho hlaolela ho feto-fetoha ha maemo le ho koetlisa lihlopha tse fapaneng tsa mesifa.
Tsela ea ho sebelisa yoga le pilates lapeng
E le hore u qale ho koetlisa motho leha e le ofe lapeng u hloka takatso. Ho phaella takatsong ea ho khetha sebaka se seholo ka kamoreng, u lokela ho reka mathe bakeng sa lihlopha. Liphetho tsa pele (tse bonahalang) u tla li hlokomela kamora khoeli ea koetliso e tloaelehileng. Pele o qala ho koetlisa lapeng, ho kgothaletswa hore o iteanye le ngaka le morupeli ea nang le bokhoni ho yoga kapa pilates. Ke morupeli ea lokelang ho khetha likhetho tse loketseng, tseo u ka li hopolang le ho li etsa habonolo.
Pilates. Ha u ikoetlisa, u lokela ho hopola melao e 'maloa. Nakong ea thupelo, tlhokomelo eohle e lokela ho lebisoa tlhokomelong ea sehlopha sa mesifa se koetlisang. Ho ameha ka boiteko boo boikoetliso bo lokelang ho etsoa, hape ho hlokahala hore u phefumolohe hantle ha u ntse u etsa mosebetsi ona: phefumoloha ka mpeng, exhale e lokela ho lebisoa ho lethekeng.
Koetlisa "lekholo." Ho robala fatše, o lokela ho nka boemo ba pele. Fokotsa mokokotlo oa hau fatše, theola matsoho ka 'mele, liatla tsa matsoho. Butle-butle, u lokela ho khumama ka sefubeng, 'me u otlolle maoto ka tsela eo ka eona ho ka thehoang likhalase tse ka bang 90. Tšoara sefuba, ka nako le mahetleng, ho sefuba ka nako e le 'ngoe. Ho hlokahala hore u tsepamise maikutlo ho mesifa ea meno le mpa. Ntho e 'ngoe le e' ngoe ea tse hlano e lokela ho ts'oaroa le ho tima. Boikoetliso bona bo matlafatsa likoti, mala, matsoho, ka morao. Boikoetliso bona bo lokela ho phetoa ka makhetlo a 'maloa, ka mor'a hore palo ea bona e eketse.
Etsa boiteko ba ho matlafatsa mesifa ea morao. U lokela ho robala ka mpeng ea hao, hula matsoho a hao hape. Re lokela ho leka ho se phahamise lihlooho ho tloha boemong ba 'mele. Ka maoto, tšoara matsoho a hao 'me u tsoele ka mpeng. Ka mofuta oa selikalikoe, e tlameha ebe ho na le spin. Joale u lokela ho theola hlooho ea hau, hula matsoho, u behe matsoho fatše. Joale lirethe li hula marako, kahoo u utloa ho otloloha ha mesifa ea morao. Ketsahalong ena, phefumoloho e lokela ho ba e tebileng le e liehang. Tsena ke mekhoa e mabeli ea ho ikoetlisa, empa u tlameha ho etsa ho hongata ho feta, ka keletso ea morupeli.
Yoga. Ho ikoetlisa ha li-cobra. U hloka ho bua leshano ka mpeng le ho otlolla maoto. Matsoho a khumama matsohong, matsoho fatše. Tlanya ka matla fatše letheka le matsoho ho sutumelletsa, ho phahamisa kutu. Hoo e ka bang metsotso e 'meli e lokela ho tšoareloa sebakeng sena.
Ho phallela pele. Ho hlokahala hore u lule fatše karolong ea "Turkish". Ka mor'a hore u itokise pele, otlolla matsoho ka nako e telele kamoo ho ka khonehang. Ebe o kenya letsoho, o lokela ho leka ho otlolla le ho feta, o ama fatše. Tšoara boemo bona ka metsotso e le 'ngoe. Ho fetola boemo ba maoto, boikoetliso bo tlameha ho phetoa.
Ho potoloha ha mollo. U lokela ho lula fatše ka maoto a otlolohileng. Kamora - otlolla morao mme leoto le letona le khumama ka lengole. Tšoara lengole ka matsoho, u li hulele sefubeng, haufinyane ka hohle kamoo u ka khonang. Ka mor'a hore u behe letsoho la hao le letšehali lebanta la hao 'me ka nako e le' ngoe u etse 'mele o nepahetseng. Ka motsotso o le mong, leka ho lula sebakeng sena. Ebe u pheta mosebetsi ona, u sebelisa leoto le leng u be u feletse ka tsela e fapaneng. Ketso ena ke boikoetliso bo otlolohileng.
Na yoga lapeng le pilates kamehla, ntle le ho lahleheloa ke lihlopha. Kamora nako o tla keteka bophelo bo botle ba hau. Hape hlokomela hore na setšoantšo sa hau se hōlile hakae, bophelo ba hau le boemo bo akaretsang ba kelello bo ntlafetse.