E teng likamoreng tsa bakhachane le likamoreng tsa pelehi le likamoreng tsa ho itokisetsa pelehi, bolo ea bokhachane ke bolo e kholo ea inflatable gymnastics, e entsoeng ka rabara e tenyetseha, ka bophara ho tloha ho 55 ho isa ho 75 cm. Kamora hoba ba tiiselitsoe hore ha ho na li-contraindication tse amanang le bokhachane ba bona le ho khetha mohlala o lumellanang hantle le boholo ba bona, bokamoso le bo-'mè ba bacha ba ka e sebelisa bakeng sa melemo ea eona e mengata: ho kokobetsa bohloko, ho fokotsa maoto a boima, ho amohela boemo bo ntlafetseng, ho ntlafatsa phallo ea mali kapa esita le. lefika le ho kokobetsa ngoana.

E boetse e bitsoa gym ball, fitball kapa Swiss ball, bolo ea bokhachane ke bolo e kholo ea inflatable gymnastic, e entsoeng ka rabara e tenyetseha, ka bophara ho tloha ho 55 ho isa ho 75 cm. Ena e entsoe, lilemong tsa bo-1960, ka setsebi sa physiotherapist Suzanne Klein, ho thusa bakuli ba hae ho imolla bohloko ba bona ba mokokotlo.

E ne e le lilemong tsa bo-90 moo tšebeliso ea eona e ileng ea ata. Le hoja e sa bolokeloa bakhachane feela, balune ea bokhachane e se e le sesebelisoa sa bohlokoa bakeng sa bo-'mè ba nakong e tlang le ba bacha, ho itšetlehile ka keletso e ntle ea bongaka.

Nakong ea bokhachane

Ka ho ikoetlisa ka matla le ho phomola, tšebeliso ea bolo ea bokhachane e lumella bo-'mè ba ka moso ho:

• imolla bohloko ba morao ka lebaka la boima ba lesea;
• fokotsa maoto a boima;
• nolofatsa 'mele o lulang o fetoha;
• amohela boemo bo betere;
• boloka pelvis e tenyetsehang le e tsamaeang;
• ntlafatsa phallo ea mali;
• molumo oa perineum;
• Khatholoha ;
• sisinya ngoana le ho mo thoba.

Nakong ea tsoalo,

Bolo ea bokhachane e ka boela ea sebelisoa ho etsa boikoetliso ba ho tsamaea ha pelvic pakeng tsa selekane se seng le se seng, kahoo ho khoneha ho:

• potlakisa pelehi;
• thusa ho atoloha ha molomo oa popelo;
• kokobetsa bohloko;
• fumana libaka tsa ho phomola le tse phutholohileng tsa ho phomola pakeng tsa selekane se seng le se seng;
• nolofatsa ho theoha ha lesea.

Ka mor'a ho beleha,

Ka mor'a ho beleha, balune ea bokhachane e ka ba molemo haholo bakeng sa:

• thusa ho tsosolosa perineum;
• butle-butle a khutlise sebopeho sa hae sa pele ho boimana;
• sebetsa ka molumo oa 'mele;
• ka bonolo matlafatsa mala, mokokotlo le glutes.

Tlas'a tumellano ea ngaka, ngaka ea basali kapa 'melehisi, bolo ea bokhachane e u lumella ho etsa boikhathollo, li-gymnastics le ho otlolla ka bonolo. Mehlala ke ena.

Fokotsa lumbar

• lula holim'a bolo maoto a hao a tšehelitsoe ho ea fihla sebakeng sa mahetla;
• beha matsoho thekeng kapa u otlolle matsoho ka pel'a hao;
• retelletsa pelvis pele le morao ha u ntse u boloka boemo bo feteletseng ka metsotsoana e seng mekae;
• pheta motsamao ona ka makgetlo a ka bang leshome le metso e mehlano.

Matlafatsa mesifa ea morao

• jara bolo ka pel'a hao ka bolelele ba letsoho;
• retelehela ho tloha ho le letona ho ea ho le letšehali, butle, ka makhetlo a ka bang leshome;
• ebe o e phahamisa le ho e theola e ntse e le matsoho a otlolohileng ka makhetlo a leshome.

Nolofatsa mokokotlo

• ema fatše e sa thekeseleng;
• beha bolo ka mokokotlong o ka holimo, maoto fatše;
• ho leka-lekana ka maoto a kobehileng;
• ho theosa le pelvis makhetlo a 5 ho isa ho a 6, ho phefumoloha hantle.

Nolofatsa molomo oa popelo

• lula holim'a bolo, maoto a kobehile 'me a arohane;
• etsa metsamao e chitja ka pelvis;
• ebe o ema ka maoto a mane fatshe;
• phomola liphahlo holim'a bolo 'me u lumelle mpa hore e phomole moeeng;
• ebe u ema ka mokokotlo oa hao leboteng;
• beha bolo pakeng tsa lebota le uena;
• itshetleha ka bolo pele o e pitikisa.

Ho silila maoto a boima

• robala mokatong oa fatše;
• beha bolo tlas'a manamane;
• e phutholle ho sidila maoto.

Litlhoko tsa ts'ebeliso

• boloka balune ea bokhachane sebakeng se omileng, hole le khanya ea letsatsi le mongobo;
• qoba ho e sebelisa haufi le radiator kapa fatše e futhumetseng;
• tabeng ea parquet e futhumetseng, e behe holim'a k'hapete.

E teng mefuta e fapaneng ea libalune tsa bokhachane ka litheko tse fapaneng. Har'a mekhoa ea khetho, boholo ba balune bo ntse bo le bohlokoa ka ho fetisisa. E fumaneha ka mefuta e meraro e hlophisitsoeng ho latela boholo ba mosebelisi:

• Size S (55 cm ka bophara): bakeng sa bo-'mè ba lebeletseng ho fihla ho 1,65 m;
• Size M (65 cm ka bophara): bakeng sa bo-'mè ba baimana ba boholo ba pakeng tsa 1,65 m le 1,85 m;
• Size L (75 cm ka bophara): bakeng sa bakhachane ba fetang 1,85 m.

Ho etsa bonnete ba hore mohlala o lumellana hantle, feela:

• lula holim'a bolo ka mokokotlo oa hao o otlolohile le maoto a fatše;
• hlahloba hore mangole a bophahamo bo lekanang le letheka, ka boemo bo nepahetseng ba theko ea lichelete.

Bolo ea moimana e kotsi haholo e totobatsang mokokotlo oa mokokotlo. Leha ho le joalo, bakeng sa bakhachane bao boima ba bona bo tla fetoha nakong ea bokhachane, ho kgothaletswa, bakeng sa boiketlo bo eketsehileng, ho:

• nka boholo ba balune ka holimo ho boholo bo tloaelehileng;
• inflate le / kapa deflate eona ho itšetlehile ka tsoelo-pele ea bokhachane le maikutlo a lakatsehang.