U ka fihla joang borokhong ho tloha fatše ho ea holimo: koetliso + mohato ka mohato

Borokho ke e 'ngoe ea boikoetliso ba mantlha ba boikoetliso ba' mele. Haeba o batla ho ithuta ho phethela boikoetliso bona ho tloha qalong, o tla tlameha ho feta methating e meraro ea bohlokoa:

1. Ho ntlafatsa maemo a morao ho tsamaisa borokho
2. Ho ithuta ho nyolohela borokhong ho tloha boemong bo tloaelehileng
3. Ho ithuta ho nyolohela borokhong ho tloha boemong bo emeng

Ho ikoetlisa bakeng sa ho tenyetseha ha mokokotlo

Borokho ha se boikoetliso bo sebetsang feela, bo bonts'ang ho tenyetseha le ho ikoetlisa, empa hape le boikoetliso bo thusang mokokotlo oa hau. Ka lebaka la ts'ebetsong e tloaelehileng ea borokho u tla khona ho ntlafatsa maemo, ho otlolla mokokotlo, ho felisa bohloko ba mokokotlo.

Borokho bo ka etsoa ho tloha maemong a atisang ho ba teng (e tla ba matla le ba qalang) le ho ba maemong a emeng (khetho ena e tla lumellana le tse tsoetseng pele haholo). Borokho ba odara bo amohetse boleng bo phahameng ka ho fetesisa le bophahamo, boemong ba pele bo hloka ho fetoha habonolo ha mokokotlo le corset e matla ea mesifa. Ntle le moo, bakeng sa marang-rang a kholiseho borokhong a tlameha ho lula a sebetsa ho bula sefuba le manonyeletso a lehetla, ho otlolla le ho matlafatsa quadriceps le ho bula manonyeletso a letheka.

Re u fa letoto la boikoetliso bo tla u thusa ho ntlafatsa maemo Lefapheng la mokokotlo, le ho matlafatsa mesifa ea morao. Haeba u tloaetse ho ikoetlisa ka yoga kapa boikoetliso ba 'mele, o ka tlola mohato ona ebe o ea nts'etsopele ea borokho ho tloha boemong ba leshano le ho ema (kamora lihloohoana tsa sengoloa). Empa haeba 'mele oa hau o e-so lokele borokho bo felletseng, re khothaletsa hore o phethe boikoetliso bo itseng ho ntlafatsa maemo a mokokotlo le ho matlafatsa mesifa ea corset.

1. Boemo ba Sphinx

Sphinx ke e 'ngoe ea lithupelo tse ntlehali bakeng sa ho ntlafatsa maemo a morao, ha ho le bonolo ho ithuta. Robala ka mpeng, otlolla leoto 'me u phahamise karolo e kaholimo ea' mele e phomotseng sephakeng. Mala le mmele wohle wa tlase di rapaletse fase. Tlosa mahetla morao, o ikopanye le lehetla. Ikutloe u khelohile Lefapheng la mokokotlo, se ke oa lahlela hlooho morao. Tšoara boemo ba Sphinx, bakeng sa metsotsoana e 40-45, pheta li-sete tse 2-3.

2. Phooho ea noha

Phetoho e rarahaneng ho feta ea Sphinx ke boemo ba Cobra. Ketsahalong ena u ke ke ua itšetleha ka matsoho le liatla tsa hao. Ka lebaka la sena, ho kheloha ka morao hoa eketseha, ho bolelang hore boikoetliso bo etsoa ka molumo o moholo. Cobra ke boikoetliso ba mantlha bakeng sa ho ntlafatsa ho tenyetseha ha mokokotlo, ka hona e tla u thusa ho fihla borokhong kapele. Tšoara Cobra pose metsotsoana e 40-45, pheta li-sete tse 2-3.

3. Lebokose

Haeba u kholisehile ho etsa boemo ba Cobra, boikoetliso bona bo ka ba thata. Tsoela pele ho robala ka mpeng, matsoho a phomotse fatše. Etsa ho khumama morao 'me u khumame mangole. Mosebetsi oa hau ke ho ama hlooho menoaneng ea maoto. Se ke oa lahla molala, mokokotlo, motsamao o phetheloa ka ho kheloha mokokotlong oa mokokotlo le lumbar. Leka ho lula boemong bona metsotsoana e 20 ho isa ho e 30, pheta lisete tse 2-3.

4. Ho sotha ha ntja e shebileng tlase ho shebile

Ema ka ntja e shebileng tlase. Tšoara letsoho le letona namane kapa maqaqailana ka letsohong le letona, o sotha Lefapheng la mokokotlo. Fokotsa mokokotlo ho tloha coccyx ho ea moqhaka. Tsamaisa mojaro ka ho lekana ka maoto ka bobeli, noka e lula e eme. Haeba u se na letsoho le lekaneng, khumama mangole kapa u phahamise lirethe fatše. Tšoara boemo bona bakeng sa ho tenyetseha ha mokokotlo ka metsotsoana e 30-45 ebe o chencha mahlakore. Pheta boikoetliso ka lehlakore le leng le le leng bakeng sa lihlopha tse 2.

5. Ho koba mokokotlo

Robala ka mpeng, matsoho a otlolletse 'mele. Phahamisa 'mele oa hau o ka holimo fatše, o khumame ka morao. Maoto a fatše, matsoho a hulletsoe morao. Se ke oa lahlela hlooho ea hau morao, lebella pele. Hlokomela hore ho kheloha ho etsoa eseng feela ka lumbar, empa hape ho etsoa ka mokokotlo oa thoracic (bohareng ba morao).

Mefuta eohle ea ho kheloha, e etsoang e robetse mpeng, ke sesebelisoa se setle sa ho eketsa ho tenyetseha ha mokokotlo le ho matlafatsa corset ea mesifa. Ho kheloha ho joalo ho ka etsoa ka mefuta e fapaneng, ho kenyeletsoa matsoho ka morao hloohong, matsoho ka morao, le matsoho a hlalaneng lehlakore.

6. Boemo ba Superman

Ponahalo ea Superman e boetse e ntlafatsa ho fetoha ha mokokotlo mme e matlafatsa mesifa ea mokokotlo hantle. Robala ka mpeng, matsoho a fetela pele. Ka nako e le 'ngoe phahamisa' mele oa hau o kaholimo le o tlase ho tloha fatše o phahamisa sefuba le letheka. U se ke ua khumama. Tšoara boemo ba Superman metsotsoana e 20-30, pheta boikoetliso makhetlo a 3-4. Haeba o ntse o le thata ho etsa boikoetliso bona, o ka theola letheka fatše mme o phahamisetsa karolo e kaholimo feela ea 'mele.

7. Sesa

Ho sesa ho ikoetlisa ho ke ke ha u thusa feela ho nyolohela borokhong, empa hape ho matlafatsa boleng ba mesifa ea mpa le mokokotlo. Ho etsa leshano mpeng, matsoho a fetela pele. Ka nako e le 'ngoe phahamisa letsoho la hao le letona le leoto le letšehali holimo ka hohle kamoo ho ka khonehang, tšoara boemo bona metsotsoana e seng mekae, ebe u khutlela sebakeng sa ho qala. Pheta motsamao o ts'oanang ka lehlakoreng le leng. Etsa lihlopha tse 2-3 tsa ho pheta-pheta ha 10-12 ka lehlakoreng le leng.

8. Cat e beha

Pose pose ke e 'ngoe ea boikoetliso bo bonolo le bo sebetsang ka ho fetesisa ba ho holisa maemo a morao. Ho etsa ho fihla ka maoto a mane, mangole le liatla li holim'a Mat. Ho hula moea o bolile haholo mokokotlong oa mokokotlo, ntle le ho thatafatsa molala le mokokotlo. Ho exhale, pota mokokotlo oa hau, utloa boikhathollo mokokotlong oa hae. Pheta makhetlo a 10 bakeng sa lihlopha tse 2-3.

9. Maoto a gripper ka maoto a mane

Ena ke boikoetliso bo bonolo bo sa fetoheng bo hlahisa maemo a morao le ho matlafatsa mesifa eohle. Tsamaea ka maoto a mane, u toroee ka matsoho le mangole. Phahamisa leoto la hau le letšehali le koalehileng 'me letsoho la hao le letona le shebe morao. Tšoara letsoho bakeng sa leoto, u koale mokokotlo. Molala leka hore o se hlole. Tšoara boemo bakeng sa metsotsoana e 20-30, o leka ho eketsa ho kheloha mokokotlong oa thoracic. Pheta boikoetliso ka lisete tse 2 ka lehlakoreng le leng.

10. Khumamela

Boemo ba seqha ke boikoetliso bo botle ho ba batlang ho nyolohela borokhong. Haeba ho ntse ho le thata ho etsa boikoetliso bona, ka monyetla o phahameng borokho ba boleng bo ke ke ba sebetsa. Ho etsa seqha pose ka mpeng, arch mokokotlo, khutlisa matsoho ebe o tšoara maoto a maqaqailana. Ho kobeha ho hoholo, ho phahamisa maoto le sefuba fatše. Boima ba 'mele bo fetisetsoa ka mpeng. Tšoara seqha bakeng sa metsotsoana e 20-30, pheta makhetlo a 2-3.

11. Khetho ea kamele

Khumama ka mangole, 'mele o otlolohile, matsoho' meleng. Khutlisa mokokotlo oa hau, tšoara leoto. Khatholla molala oa hau, u se ke ua lahla haholo. Tšekamelo e bakoa ke ho koba mokokotlo. Tšoara boemo ba kamele metsotsoana e 30-40, pheta makhetlo a 2-3.

12. Boemo ba tafole

Tafole pose ke boikoetliso bo botle ba ho etsa borokho. Sena ke boikoetliso bo tsitsitseng bo matlafatsang mesifa, ho bula sefuba le manonyeletso a lehetla, ka tsela eo ho thusa ho lokisa 'mele borokho. E ka fumaneha habonolo esita le ho ba qalang. Ho matha lula matleng, maoto a otlolohile ka pel'a hau, matsoho le 'mele. O itshetlehile ka palema ea letsoho la hao, sutumelletsa noka, serope le leoto le ka tlase ho theha sekhutlo se nepahetseng, boima ba 'mele bo fetisetsoa matsohong le maotong a otlolohileng. Tšoara tafoleng ka metsotsoana e 30-40, pheta makhetlo a 2-3.

13. Phudlwana e emeng

Boikoetliso bona bo ka bonahala bo le thata qalong, empa ho bonolo ho ithuta. Ho etsa potspy pose u khumame ka mangole, koala mokokotlo, u robale ka sefubeng fatše, matsoho a hula pele. Nahana hore o hloka ho khasa tlasa thupa e tlase. Etsa phapang e ntle mokokotlong. Tšoara boemo ba metsotsoana e 30 ho isa ho e 40, pheta lisete tse 2-3.

14. Boemo ba halofo ea borokho

Thetsa ka mokokotlo, maoto a khumame ka mangole, matsoho le 'mele. Itšetlehe ka matsoho 'me u phahamise noka, u phunyeletse sebakeng sa thoracic le vertebral ea mokokotlo. Mokokotlo o kaholimo, molala, hlooho, matsoho le maoto li lula fatše. Boemo ba halofo ea borokho ke boikoetliso ba mantlha bakeng sa ba batlang ho nyolohela borokhong.

15. Borokho ba fitball

Fitball ke thepa ea lipapali e theko e tlaase e tla u thusa ho kena borokhong. Robala ka mokokotlo oa fitball, matsoho le maoto li phomotse fatše, li etsisa borokho ba khale. Boikoetliso bona ha bo na thuso feela ho ba batlang ho ithuta ho nyoloha borokhong, empa le ho kokobetsa mokokotlo oa hau kamora letsatsi le thata. Tšoara boemo bona metsotsoana e 45-60.

Boemo ba mmele ha o etsa borokho ho fitball bo tla its'etleha haholo hodima karolelano ea bolelele ba hau le bophara ba fitball. Fetola boemo hore bo be maemong a matle le ho kheloha mokokotlong.

Mokhoa oa ho khetha fitball

16. Boemo ba ngoana

Boemo ba ngoana ke ntho e lakatsehang ho etsa nakong eohle ea boithapollo ho nts'etsapele maemo a morao, le kamora ho phethoa ha borokho. Boikoetliso bona bo tlosa mojaro Lefapheng la mokokotlo mme bo thusa ho phutholla mokokotlo. Tšoara pose ea ngoana metsotsoana e 30 ho ea ho e 40 ebe u ea boikoetlisong bo latelang. Ho lekane ho nka boemo ba ngoana hang ka metsotso e 4-5, empa u ka e etsa khafetsa haeba u utloa ho hlokahala.

Haeba u sa tsoa qala papali eo, latela litlhahiso tse boletsoeng ka holimo bakeng sa libeke tse 2-3 (makhetlo a 4-5 ka beke) pele u fetela pele borokhong. Se ke oa leka feela ho nyolohela borokhong, haeba u sa itšepe ka bokhoni ba bona. Motsamao o sa tsitsang o ka baka kotsi mokokotlong o sa itokisetsang.

Borokho bo tsoang boemong bo tloaelehileng

Haeba u ikoetlisa ka holimo ka molumo o motle, u ka ea borokhong hang hang ha u le maemong a tloaelehileng. Boemo bo botle ba tlhaho ba mokokotlo, bo fetileng lipapaling kapa bonyaneng bo u fa monyetla oa ho ikoetlisa ka boikoetliso.

Mokhoa oa ho etsa borokho ho tloha maemong a tloaelehileng:

1. Thetsa ka mokokotlo, koba mangole.
2. Matsoho a matsoho a behiloe pela hlooho, litsoeng ho sheba siling.
3. Ho exhale, nanabela holimo, o sututsa noka le ho otlolla ka botlalo litsoeng.
4. Ha u ikutloa hore ho khumama ho latelang ho ke ke ha beha boemo ba eona moeli.
5. Mohlomong u ka fetola boemo ba maoto, u behe leoto haufi le matsoho.
6. Ka bonolo theohela fatše boemong ba eona ba pele, ntle le ho etsa motsamao ofe kapa ofe ka tšohanyetso.
7. Ho qala, ts'oara borokho metsotsoana e 5-10, butle butle ho eketsa nako ho fihlela metsotsoana e 30-60.

Ho bohlokoa ho tseba eng ka borokho:

• Ha u tsamaisa borokho bo jala mokokotlo ho potoloha mokokotlo. Hona ho bolela hore o tlameha ho koba eseng mokokotlong oa lumbar feela, empa le sefubeng.
• Bakeng sa ho kheloha mokokotlong oa thoracic o hloka ho otlolla sefuba pele. Sena se tla thusa ho imolla khatello mokokotlong oa lumbar le ho aba mojaro hantle mokokotlong.
• Leka ho butle-butle fokotsa sebaka se pakeng tsa matsoho a hao le maoto ho borokho ne ho feta tenyetseha le molumo.
• Ha sebaka se pakeng tsa matsoho le maoto se le nyane, borokho bo tla tiea haholoanyane.
• Nakong ea borokho, sheba holimo siling, eseng fatše, eseng ho baka tsitsipano molaleng.
• Ha u etsa borokho, matsoho a hau a lokela ho otlolloa ka botlalo, kahoo lekhetlo la pele ho bohlokoa ho etsa boikoetliso bona ka pela seipone ho laola ho nepahala ha ts'ebetsong.

Bapisa polao e nepahetseng le e fosahetseng:

Ha ho kgothaletswe ho nyolohela borokhong:

• Nakong ea bokhachane le hang kamora ho hlaha
• Boteng ba hernia
• Haeba u na le mathata a khatello ea mali le methapo ea pelo
• Maloetse a leihlo ka lebaka la khatello e eketsehileng ea mahlo
• Nakong ea ho mpefala ha maloetse a mokokotlo
• Kamora 'lijo (ka hare ho hora) le hang kamora ho tsoha
• Ho molemo ho se eme borokhong ntle le ho futhumala le ts'ebetso ea 'mele

Haeba u utloa bohloko ba mokokotlo ha u etsa borokho, ho molemo ho emisa tloaelo ena ea boikoetliso. Tsoela pele ho sebeletsa ho matlafatsa mokokotlo le ho holisa maemo a hae ka ho etsa boikoetliso ho tloha qalong ea sengoloa. Butle-butle 'mele oa hau o tla itokisetsa hantle ho etsa borokho ba boleng.

Boikoetliso bo holimo ba 30 bakeng sa mokokotlo oa bophelo bo botle

Borokho bo nang le maoto a otlolohileng

Ho lumeloa hore borokho bo nang le maoto a otlolohileng bo sireletsehile ka morao. Boemo bona bo netefatsa kabo e lekanang ea mojaro Lefapheng la mokokotlo, e senola hamonate mokokotlo oa thoracic mme e fokotsa khatello mokokotlong o ka tlase. Leha ho le joalo, maemong ana ho tla ba thata ho sebetsa ho fokotsa sebaka se lipakeng tsa matsoho le maoto bakeng sa borokho bo fetohang habonolo.

Re u khothaletsa hore o leke likhetho tse fapaneng tsa boemo ba maoto mme o shebe maikutlo a morao. Se ke la lebala hore bakeng sa kabo e ts'oanang ea mojaro le ho kheloha ho thoracic (eseng lumbar) o hloka ho otlolla sefuba pele.

Ha u ntse u ka thatafatsa borokho?

Haeba u ka kholiseho ema ka borokho, o ka thatafatsa ho kenngwa tshebetsong ha eona. Re u fa liphetoho tse 'maloa tsa borokho, tse kenyelletsang mesifa e meng hape e tla u thusa ho feta bokhoni ba eona.

1. Borokho bo hohelang

Borokho ba likhaketla tsa mahe - ena ke boemo bo thata haholo ho tloha ntlheng ea pono, boloka botsitso le mojaro oa mesifa ea maoto. Boemo bona bo tla u thusa le ho feta ho sebelisa mesifa ea karolo e tlase ea mmele nakong ea borokho, ho kenyeletsoa li-adductors, quads le glutes.

2. Borokho bo nang le leoto le phahamisitsoeng

Ho etsa phetoho ena ea borokho hula leoto le otlolohileng. Ho rarahana ha boemo ke ho boloka tekano maotong a mararo, ho fapana le a mane a tloaelehileng.

3. Borokho letsoho-leoto

Morero o thata le ho feta oa ho boloka tekano ka borokhong ke ho ts'oara letsoho le shebaneng le leoto. Khetho ena e na le thuso ho e etsa bakeng sa ba batlang ho holisa maikutlo le botsitso, hape le ho eketsa kholo ea mokokotlo.

Ela hloko! Etsa boikoetliso bona ha feela u kholisehile ka botlalo ka bokhoni ba bona kapa ka ts'ireletso ea motho e mong ho theola botsitso le ho oa.

4. Borokho bo fetohang habonolo

Mofuta ona oa borokho o ka fihlelleha haeba butle butle o tla khutsufatsa sebaka se pakeng tsa maoto le matsoho. Ehlile, boemo bona bo borokho ha bo fumanehe ho bohle. Empa haeba u na le maemo a mantle a tlhaho le boikoetliso ba 'mele bo fetileng, o tla khona ho etsa borokho bo fetohang habonolo.

Borokho bo tsoang boemong bo emeng

Haeba u sa batle ho emisa moo, mohato o latelang ho nts'etsopele e felletseng ea boikoetliso ba borokho ke ho ithuta ho kena ho eona u eme u eme.

Eya nts'etsopele ea borokho ho tloha boemong ba ho ema e khonahala ha feela u ts'epa ho etsa borokho u le maemong a leshano. Haeba borokho ba hau bo tsoang sebakeng se rapameng bo sa qetelle bo tsitsitse kapa o sa otlolle matsoho le sefuba ka botlalo, tsoela pele ho latela boetapele ba boikoetliso le ho ntlafatsa boemo ba 'mele borokhong.

Mokhahlelo oa pele: ho kheloha lebota

Ema ka mokokotlo leboteng hole hole le eena. Maoto a arohane ka bophara ba mahetla, matsoho a theohile, lirethe li hatisitsoe ka thata fatše. Mesifa ea mpa, lirope le marao lia tsitsipana. Ha u hema ka mor'a moo, beha matsoho leboteng. Tšoara boemo bona metsotsoana e 15-30. Sutumelletsa hole le lebota 'me u khutlele sebakeng sa ho qala. Butle-butle o ka leka ho ea tlase, o eketsa ho kheloha mokokotlong.

Mohato oa bobeli: koala lebota

Kamora ho ikoetlisa ka mokhoa o lekaneng, ha o ts'epa le ts'ehetso ntle le ts'abo, o ea leboteng la borokho. Ema ka mokokotlo leboteng hole hole le eena. Joalo ka boikoetliso bo fetileng, o its'etleha morao, o beha matsoho leboteng. Tsamaea butle butle leboteng ho ea fatše.

Lekhetlo la pele o ka theohela tlase leboteng ho ea boemong ba lona ba mantlha, haeba o na le bothata kapa o sa phutholoha. Tloaelo e sa khaotseng ea borokho leboteng e tla u lumella ho etsa boikoetliso bona ka boits'epo nako le nako. Butle-butle o tlohe leboteng ebe o e sebelisa feela ha o boloka chelete.

Mokhahlelo oa boraro: borokho bo nang le letlooa la polokeho

Bakeng sa boikoetliso bona o tla hloka setho sa lelapa kapa molekane ea tla tseba ho etsa terata. Kopa sebali ho u tšehetsa thekeng, le letsoho la bobeli ho tšoara mpa. Nakong ea nts'etsopele ea borokho bo emeng, ho bohlokoa haholo ho hlola tšabo ha o its'etleha borokho. Ho ka ba hotle ha sebali se ka u thusa ka nako efe kapa efe ea ho kheloha borokhong, le mohatong oa ho khutla borokho ho ea ema.

Mokhahlelo oa bone: borokho bo nang le setulo

Boikoetliso bona bo tla u atametsa haufi le ts'ebetso e ts'epahalang ea borokho ho tloha boemong bo emeng. Ho e tsamaisa o tla hloka setulo se tsitsitseng kapa sofa. Ketsahalong ena, ho bohlokoa ho utloisisa hore ha setulo se phahame, ho ba bonolo ho nyolohela borokhong. Kahoo o ka qala boikoetliso ka sofa e phahameng mme o qete tafole e tlase kapa sethala.

Bohato ba bohlano: borokho bo eme

Kamora ho qeta boikoetliso bohle o ka fetela borokho ho tloha moo o emeng teng. Latela borokho butle-butle, u laole motsamao o mong le o mong. Leka ho sheba tlase lipakeng tsa matsoho a hau ho bona fatše. Lekhetlo la pele ho ka ba thata ho khutla borokhong ho ea boemong bo emeng, ka hona re khothaletsa thuso ea sebali kapa ho itšetleha ka lebota.

E le hore u ikutloe u itšepa haholoanyane mehatong ea pele ea borokho bo ikemetseng, 'me u ipehe tlasa mosamo oa morao. U tla ba bonolo kelellong ho theohela borokhong, haeba u tla tseba hore itšireletse hore u se ke ua oela mokatong o thata.

Se ke oa potlaka 'me ua qobella mojaro nakong ea nts'etsopele ea borokho. Ena ke boikoetliso bo thata ho ba qalang, kahoo e-ba le mamello 'me u itokisetse ho ikoetlisa khafetsa, haeba u batla ho nyolohela borokhong ho tloha moo u tloaetseng ho ema le ho ema.

Sheba hape:

• Mokhoa oa ho ithuta ho ts'oara ho tloha qalong, boikoetliso le malebela
• Mokhoa oa ho khetha lieta tsa ho matha bakeng sa boikoetliso: malebela + mohlala o motle ka ho fetisisa
• Mokhoa oa ho khetha li-dumbbells: malebela, litefiso + khetho ea boikoetliso

Yoga le ho otlolla Mokokotlo le letheka