Tse ka Hare
Bodyflex ke mofuta oa boikoetliso bo reretsoeng ho loants'a boima bo feteletseng ka metsotso e 15-20 ka letsatsi ka lebaka la phefumoloho e tebileng ea ho hema. Mokhoa oa boikoetliso o etselitsoe lihlopha tsohle tsa mesifa, empa mesebetsing eohle mesifa ea mpa ea sebetsa. Ka hona, pele ho tsohle, mpa e sephara, letheka le mahlakore li tla qala ho theha. Ho ikoetlisa ho nka metsotso e 15-20 ka letsatsi. Boemo ba ho ikoetlisa: mpa e se nang letho (karohano lipakeng tsa lijo le boikoetliso ke lihora tse 2, kamora ho ikoetlisa metsotso e 30). Ehlile, bodyflex e na le melemo le mathata, empa ka 'nete, ho na le melemo e meng.
Natalya Varvina, setho sa morero oa Dom-2, ke mohlala o mong oa ho boloka palo e nyane ka thuso ea Bodyflex. Sengoli sa Bodyflex ke American Grieg Childers, mme oa bana ba bararo. O ile a itlhahloba ka boeena kamora ho hlaha ha ngoana oa hae oa boraro, a atlehile ho ba sebopehong mme a tloha ho boholo ba 56 ho isa ho 44.
Bodyflex botlaaseng
Ho bohlokoa haholo hore u tloaelane le li-contraindication pele u qala ho ikoetlisa. U ka bala lenane la bona le litemoso tse ling sengoloeng sa Bodyflex. Molemo? Kotsi?
Kahoo, ha re tsoeleng pele ka kotloloho koetlisong ka boeona.
Motheo oa Bodyflex ke ho hema, e nang le mekhahlelo e 5:
- Exhale ka ho teba;
- Phefumoloho e tebileng;
- Exhale ka ho teba;
- Phefumoloho e tebileng;
- Exhale ka ho teba. Ho tšoara phefumoloho ea hau bakeng sa metsotsoana e 8-10.
Ke eng e ka bang bonolo ho feta ho hema? Ena ke mohopolo o sa laoloang oo re nang le oona ka tlhaho. Empa khang ke ena, bophelong, ho hema ha basali ho khetholloa ka letoto la liphefumolohi le phefumoloho e kantle feela le matšoafo. Ho hema ka nepo ho fapana ka hore ho hlokahala hore motho a phefumolohe eseng feela ka matšoafo, empa hape le ka mpeng, diaphragm.
Ka hona, pele o qala ho ikoetlisa, ho hlokahala hore o ithute, ho makatsa hore o phefumolohe.
Mokhoa oa ho hema hantle ka ho fetoha ha 'mele
Ha re qaleng ka karolo ea pululelo.
1. Hula moea: ema u otlolohile 'me maoto a hau a le bophara ba mahetla ebe u hula moea ka mpeng. Bula linko tsa hao joalokaha eka u batla ho nka moea o mongata kamoo ho ka khonehang, mpa ea hau e lokela ho ikhohomosa joalokaha eka u ja ho tlōla 'me ha u sa khona ho hema.
2. Exhale: Joale ntšetsa moea ntle ho fihlela mpa ea hau e khomarela mokokotlong oa hau. Na e khomaretse? Joale phefumoloha! Ka boiteko ba hoqetela, moea oohle o setseng matšoafong.
3. Ho pheta ho hema le ho ntša moea makhetlo a mabeli hape. Mosebetsi oa hau ke ho ikutloa u petetsane ka ho hema le ho tsoa ka ho felletseng, ho tsikinyetsa le ho hema 'metso ka pululo.
Joale ha re tsoeleng pele ho ruta mokhoa oa phefumoloho oa Bodyflex.
- Tlosa moea oohle ka mpeng le matšoafong.
- Hulela butle butle ka nko ea hau joalo ka ha u se u ithutile.
- Exhale moea oohle ka bohale ka molomo oa hau. Mosebetsi ke ho ntša moea ka matla. Moea o lokela ho tsoa ho uena joalokaha eka balune e phatlohile. E lokela ho ba lerata, 'metso oa hao o tla honotha, joalokaha eka u na le setlolo se hloekisang' mele ho fapana le 'metso. Hangata ke utloa eka ke hohlola. Khohlela 'me u qale bocha.
- Hulela butle butle ka nko ea hau.
- Hape, ke pululo e potlakileng e fetohang phefumoloho. Ka nako e ts'oanang, o hloka ho phomotsa matsoho ka mangole. Mme ema joalo ka metsotsoana e 8-10. E-ba hlokolosi feela. Haeba u thatafalloa ho bala ho fihlela ho 8, qala ka metsotsoana e 5. Nakong e tlang, uena ka boeena u tla utloa hore u ka eketsa nako.
Bohlokoa! Ho fihlela mokhoa oa ho hema o tsebahala, HA HO lumelloe ho qala boikoetliso.
Hang ha o ka ts'oara metsotsoana e 8 ho isa ho e 3, 5. Ka nako e ts'oanang, ha u utloe u le hlooho ea hlooho - qala ho ikoetlisa. Karolong ea bohlano ea pululo, ho fapana le ho phomotsa matsoho mangoleng, boikoetliso boa etsoa.
Sehlopha sa boikoetliso 'meleng oa' mele
Pele o qala boikoetliso bo bong le bo bong, o hloka ho etsa mofuthu o khutšoane: nka makhetlo a mararo a ho hema haholo le moea o futhumatsang mali hanyane ka har'a lijana.
Ka tlase ke boikoetliso bo fokolang bo hlokahalang bo ka etsoang ka metsotso e 15-20 le ho sebelisa 'mele oohle.
1. Leo (ho sebetsa mesifa ea seledu, molala, sebaka sa sefahleho sa sefahleho, masapo a nasolabial).
Karolong ea 5 ea phefumoloho, nka boemo ba ho beha matsoho holim'a mangole a hao, bokella molomo oa hao selikalikoe, theola likhutlo tsa molomo oa hao 'me u ntše leleme la hao. Mahlo, buleha haholo mme o shebe hodimo. Notlela sebakeng sena metsotsoana e 8.
2. Grimace e mpe (ho sebetsana le mesifa ea molala, matsoho le mokokotlo).
Karolong ea bohlano ea pululo, otlolla molomo, joalo ka ha eka o tla letsa mololi, phahamisa hlooho, bokella mahetla a hau, khutlisetsa matsoho morao kamoo ho ka khonehang. Notlela boemo ba metsotsoana e 5.
3. Li-push-up ho tloha leboteng (ho sebetsa mesifa ea sefuba, matsoho).
Karolong ea bohlano ea pululo, phomotsa matsoho leboteng, matsoho mahetleng, jala ka bophara ho feta mahetla ka bophara. Koba matsoho, otlolla sefuba sa hau leboteng. Notlela boemo ba metsotsoana e 5.
4. Olimpiki (ho ikoetlisa le ho otlolla mesifa ea letheka e ka morao).
Karolong ea bohlano ea pululo, phomola setsoe ka lengole, eketsa letsoho la bobeli le otlolohileng holim'a hlooho ea hau, lelefatsa leoto le leng lehlakoreng. Notlela boemo ba metsotsoana e 5.
5. Ho hulela leoto morao (ho sebetsa mesifa ea gluteal).
Tsamaea ka maoto a mane 'me u ikoetlise ka makhetlo a mahlano. Karolong ea bohlano ea pululo, otlolla leoto ebe o e khutlisetsa holimo. Hula monoana, otlolla serethe. Se ke oa theola hlooho ea hau, moqhaka ke tsoelo-pele ea mokokotlo. Notlela boemo ba metsotsoana e 5
6. Seiko (o sebetsana le mesifa ea gluteal le serope).
Tsamaea ka maoto 'ohle' me u ikoetlise ka makhetlo a mahlano. Karolong ea bohlano ea pululo, otlolla leoto mme o le ise lehlakoreng. Serethe sea huloa. Ikemisetse ho phahamisa leoto la hau e le hore serethe se be boemong ba sekoti. Notlela boemo ba metsotsoana e 5
7. Ho phahamisa maoto (ho sebetsa mesifa ea molala, tobetsa).
Kena maemong a supine. Karolong ea bohlano ea pululo, beha matsoho ka tlung ea hao, otlolla menoana ea hau hole le uena, phahamisa maoto a hao a otlolohileng ka lisenthimithara tse 5 kaholimo ho fatše, phahamisa mahetla a hau, ebe o sekamisa sefuba sa hao sefubeng ho bona maoto a hau. Notlela boemo ba metsotsoana e 10
8. Ho sotha (ho sebetsa mesifa ea boralitaba).
Karolong ea bohlano ea pululo, hula molala, selelu le mahetla kamora matsoho a otlolohileng. Lepele le rapaletse fatše feela. Koba mangole a hao ka lehlakoreng la likhato tse 5 'me u li phahamise holimo fatše. Tšoara boemo le mesifa ea mpa metsotsoana e 90.
Beha matsoho a hau tlasa mofeng oa hau, phahamisa maoto a hau ka lisenthimithara tse 20 kaholimo ho fatse 'me u etse Lisekere. Etsa boikoetliso bona ka khutso le butle. Kahoo, o tla aha mesifa bakeng sa tobetsa e tlase. Haeba abs ea hau e ka holimo e utloisa bohloko letsatsing le hlahlamang, sena se nkuoa se le ntho e tloaelehileng, hobane basali ba na le methapo e mengata ea methapo ka mpeng e kaholimo ho feta e tlase.
Boikoetliso bo latelang bo koetlisa mesifa eohle, haholo mesifa ea oblique. Ho robala fatše, khumama mangole, maoto fatše. Ha re ntse re hemela holimo, re otlolla maoto mme re a hula ho fihlela moo ho khonehang, ha ka lehlakoreng le leng re otlolla karolo e kaholimo ea 'mele ho ea maotong.
Boikoetliso bo latelang bo bitsoa ho sotha. Otlolla setsoe sa hao se letona ho leba lengoleng la hao le letšehali. U ke ke ua lahlela lengole lehetleng, u hloka feela ho otlolla. Sebelisa setsoeng sa hao ho tšehetsa hore u itokise fatše. Beha matsoho ka morao ho hlooho ea hau, 'me u lokise molala le mahetla.
9. Ho ikoetlisa "Triangle e nepahetseng" (ho sebetsana le mesifa ea lateral ea boralitaba).
Lula ka lehlakoreng la hau, phomola letsoho fatše. Tšoara ka thata tlas'a lehetla, tšoara tekanyo ea hau. Ha ho li-roll-over tsa morao-rao. Letsoho le leng le phomotse thekeng. Maoto a kobehile mangoleng. Karolong ea bohlano ea pululo, phahamisa noka. Mokokotlo, noka le maoto li lokela ho rokoa joalo ka khoele le moleng o otlolohileng. Ha ho koba kapa ho putlama. Tšoara boemo le mesifa ea mpa metsotsoana e 5.
Se ke oa ts'oha, setšoantšo sa bobeli ke pono e holimo. Ntlha eohle ea boikoetliso ba "Pendulum" ke hore o hloka ho otlolla matsoho ka nqa e le 'ngoe, le mangole ka lehlakoreng le leng. Tsamaea butle, butle.
Ho koetlisa hantle mesifa ea mahlakore, o hloka ho qala boikoetliso ba "Olympian". Haeba u etsa sena khafetsa, u ka theola boima ba 'mele habonolo holim'a lebanta la borikhoe ba hau. Kahoo a re qaleng. Leoto le letsoho li atolosoa moleng o le mong oa zigzag. Haeba u ikutloa hore mesifa ea mangole le litsoeng e ntse e tiea, joale sena ke sesupo sa hore u etsa ntho e ngoe le e ngoe ka nepo le ka nepo.
10. Cat (e ikemiselitseng ho otlolla mesifa ea morao kamora ho sebetsa ka thata ho tobetsa).
Tsamaea ka maoto a mane, khutla ka kotloloho, matsoho ka ho hlaka tlasa mahetla. Karolong ea bohlano ea pululo, potoloha mokokotlo ebe o otlolla mokokotlo oa hau. Selelu e lokela ho ama sefuba. Tšoara boemo le mesifa ea mpa metsotsoana e 5.
Boikoetliso bo felile. Joale o hloka ho fola: phefumoloha makhetlo a mararo. Robala fatše, u ikotlolle, u thabe, 'me u ithorise ka boikemisetso bo botle. Nahana ka palo ea litoro tsa hau, ka sebele u tla atleha.
Mamella libeke tse 2 tsa koetliso. Sheba morao mme o tla bona hore na mosebetsi o se o entswe halelele hakae. Ntle le moo, ho ke ke ha ba thata hore u ikopanye 'me u fihle qetellong. Nahana ka taba ea hore bodyflex e thusitse basali ba bangata ho pota lefatše ho etsa letheka le letle le ho ntlafatsa lits'ebetso tsa ts'oaetso 'meleng. Leka, ha ho thata joalo, empa e sebetsa ka ho lekana ho arolelana boiphihlelo ba hau le metsoalle le bao u ba tloaetseng. Haeba bodyflex e sa u tsamaee, sheba mekhoa e meng.