Tse ka Hare
Ho tenyetseha - mohlomong boemo ba boikhethelo 'mele o motle oa baatlelete. Leha ho le joalo, bokhoni ba ho etsa "borokho" bo hlokahala eseng feela bakeng sa botle empa le bakeng sa bophelo bo botle. Tsamaiso e lekaneng ea mokokotlo - tiiso ea hore le ka mohla u ke ke ua latela bohloko ba morao le boemo ba 'mele e tla lula e le morena.
Boikoetliso bo holimo ba 30 ba yoga bakeng sa mokokotlo
Boikoetliso bo holimo ba 10 bakeng sa ho tenyetseha ha mokokotlo (bakeng sa ba qalang)
Haeba u ikoetlisa khafetsa bakeng sa mokokotlo o feto-fetohang, o tla tlosa tsitsipano, mokhathala, lintho tse kopanyang mesifa 'me li ke ke tsa ikutloa li le hantle feela empa li tla shebahala li le ntle. Ntle le moo, o tla ithuta ho etsa maemo a mangata a thata a yoga mme o ka ba motlotlo ka bona.
Etsa boikoetliso bo bong le bo bong bakeng sa phefumoloho e 5-10 kapa u bale nako ea metsotsoana e 30-40. U ka eketsa nako hamorao.
1. Ho koba mokokotlo ho eme
Molemo ke ofeE etsa hore mokokotlo oa mokokotlo o tsamaee 'me e matlafatsa mesifa e tebileng ea mokokotlo le e ntle bakeng sa ho ema hantle.
Mokhoa oa ho etsa: Ema ka kotloloho 'me u utloe mokato o thata o ka tlasa maoto a hau. Ho bohlokoa ho ema fatše, ho utloa maoto a hae kaofela a le holim. Ebe o beha matsoho thekeng la hao mme o qale ho its'etleha morao, boholo bo khumama ka morao. Boloka teka-tekano e le hore o se ke oa lahleheloa ke botsitso, letheka lena le ka sebetsa pele hanyane.
Mokhoa oa ho nolofatsa: Etsa boikoetliso bakeng sa ho tenyetseha ha mokokotlo, ho lula setulong, ho leka ho koba ka hohle kamoo ho ka khonehang, empa u sa sekamise hlooho.
2. Boemo ba Sphinx
Melemo ke efeE hlahisa ho tenyetseha ha mokokotlo o tlase, e ts'ehetsa moea o kenang le ho tlosoa ha mesifa.
Mokhoa oa ho etsa: Robala ka mpeng, u its'etleha pele. Phahamisa sebaka se koaletsoeng ntle le ho phahamisa noka fatše. Seatla sa letsoho la hau, u ka se koala kapa ua se tlohela se rapaletse se bapile. Sheba o otlolohile, u se ke ua lahlela hlooho ea hae morao. Ikutloe u le bonolo ho tloha molaleng ho ea thekeng.
Mokhoa oa ho nolofatsaBoikoetliso bona ba ho tenyetseha ha mokokotlo bo bonolo ho bo etsoa le ke ba qalang ka botlalo, empa haeba u na le mathata a tlase mokokotlong, ho kgothaletswa hore o se phahamise mmele mme o maemong a motsotsoana feela.
3. Ho koba mokokotlo
Melemo ke efe: E ntlafatsa motsamao oa mokokotlo karolong e kaholimo, e matlafatsa mesifa ea mokokotlo, e imolla tsitsipano le likotoana mahetleng le mokokotlong oa thoracic.
Mokhoa oa ho etsa: Robala ka mpeng u phomotse palema kapa letsoho. Ebe u kenya matsoho a tobileng kamora mokokotlo oa hae, u a hule 'meleng ebe o phahamisa' mele. U lokela ho utloa tsitsipano ea mesifa ea morao le ho otlolla sefuba. Leka hore o se ke oa sekamisa hlooho mme oa phahamisa maoto.
Mokhoa oa ho nolofatsa: Etsa hore sejelo se phomole ka pele, joalo ka maemong a Sphinx.
4. Ho ikoetlisa “Sesa”
Melemo ke efe: E hlahisa mesifa ea morao, e ntlafatsa ho tenyetseha ha mokokotlo, e matlafatsa maoto, e hlahisa botsitso le khokahano.
Mokhoa oa ho etsa: Robala ka mpeng, matsoho a hula pele. Ebe u phahamisa matsoho le 'mele, maoto a hae a khutsitse fatše a khutsitse. Ebe ka lehlakoreng le leng phahamisa letsoho le leoto le fapaneng, u etsisa motsamao oa motho ea sesang ka metsing. Etsa boikoetliso ka boholo ba molumo, empa u tsamaee hantle, eseng haholo.
Mokhoa oa ho nolofatsa: Etsa boikoetliso bakeng sa ho tenyetseha ha mokokotlo ka molumo o monyane kapa phahamisa matsoho pele, ebe maoto.
5. Katse
Melemo ke efe: Ho khatholla mesifa, ho ntlafatsa ho tsamaea ha mokokotlo oa mokokotlo, ho thusa ho holisa maemo a mokokotlo.
Mokhoa oa ho etsaEma ka maoto a mane, o beha matsoho ka tlasa manonyeletso le serope ka tlasa masapo a noka. Ebe vegimite mme o thibela mokokotlo, o etsisa kat. Ha u kheloha selelu phahamisa ha u ntse u hula, theola hlooho ea hau. Sebetsa ka boholo bo phahameng, empa ka lebelo le fokolang ho thibela bohloko.
Mokhoa oa ho nolofatsa: Fokotsa bophahamo le sekhahla haeba ho na le mathata mokokotlong, molaleng kapa likarolong tse ling tsa mokokotlo.
6. Maoto a gripper ka maoto a mane
Melemo ke efe: E hlahisa botsitso le khokahano, e ntlafatsa maemo a morao, e na le tšusumetso e matla.
Mokhoa oa ho etsa: Ema ka maoto a mane mme o phahamise leoto le le leng, o otlolla lengole. Letsoho le fapaneng le ho tšoara leqaqailana kapa leoto la leoto le phahamisitsoeng, le koba ka morao. Latela tekano, sena se jara boima letsohong le leotong le phomotseng fatše. Se ke la lebala ho pheta ka lehlakoreng le leng.
Mokhoa oa ho nolofatsa: Etsa boikoetliso bakeng sa ho tenyetseha ha mokokotlo, ho koba leoto lengoleng, empa u se ke oa le phahamisetsa holimo haholo. U ka sebelisa sehlopha sa boikoetliso kapa thaole ho ts'oara leoto.
7. Boemo ba halofo ea borokho
Molemo ke ofe: E matlafatsa mesifa ea mokokotlo, marao le lirope, e otlolla mokokotlo, e matlafatsa mesifa ea mokokotlo oa pelvic.
Mokhoa oa ho etsa: Thetsa ka mokokotlo mme o hule leoto ho ea noka, ho etsa sena ho khumama mangole. Phahamisa noka ka mahetla, molala le hlooho e rapaletseng fatše, maoto a bophara ba mahetla. Matsoho a ka tšoara maqaqailana kapa a a beha haufi le 'mele. Tšoaea holimo holimo 'me u leke ho phahamisa pelvis ka hohle kamoo ho ka khonehang ho hlahisa maemo a morao ka hohle kamoo ho ka khonehang.
Mokhoa oa ho nolofatsa: Boloka mokokotlo o ka tlase ka matsoho ha u etsa boikoetliso bakeng sa ho tenyetseha ha mokokotlo, ka hona, fokotsa mojaro ka mokokotlong o tlase, empa e be le thoracic e hlakileng.
8. Ho sotha ha ntja e shebileng tlase ho shebile
Molemo ke ofe: E otlolla mahetla le mokokotlo, e matlafatsa letsoho le ho phutholla mokokotlo o ka tlase.
Mokhoa oa ho etsaEma boemong ba lebanta ebe o phahamisa noka, o eme ka ntja e shebileng tlase. Ka letsoho le le leng o tšoara leqaqailana la leoto le fapaneng, ho boloka mokokotlo o otlolohile. Kamora ho hema hanyane, fetola mahlakore.
Mokhoa oa ho nolofatsa: Ho khumama ka mangole, ema ka menoana a maoto a mabeli kapa u otlolle maoto a hao ka bophara ha u hlahisa maikutlo. U ka hulela letsoho leotong le fapaneng le ho ba haufi, maemong ana, ho kobeha habonolo ho etsa.
9. Ho sotha ka morao
Molemo ke ofe: Boikoetliso bona ke ba ho tenyetseha ha mokokotlo ho nts'etsapele motsamao oa mokokotlo, haholo karolo e ka tlase, ho thusa ho holisa mokokotlo le ho matlafatsa mesifa.
Mokhoa oa ho etsa: Robala ka mokokotlo 'me u hule leoto ho ea pelvis, u khumame leoto le letšehali mangoleng. Letsoho le letšehali le ea lehlakoreng. Ha u sotha mokokotlo oa mokokotlo, nka lengole ka lehlakoreng le letona. Tobetsa habobebe lengoleng ka letsoho la hao le letona, u le theole fatše. Leka lengole ho ama fatše. Tšoara boemo bona ka linako tse 'maloa tsa ho hema' me u ikoetlise ka lehlakoreng le leng.
Mokhoa oa ho nolofatsa: Na boikoetliso matšelisong a bophahamo bo ka theola lengole la hau fatše.
Boikoetliso bo 14 bakeng sa 'mele o kaholimo
10. Arc e paqame ka mokokotlo
Molemo ke ofe: Boikoetliso bona ke ba ho tenyetseha ha mokokotlo bo otlolla mokokotlo, bo ntlafatsa ho sisinyeha, ho senola Lefapha la mahetla hape ho khutsisa mokokotlo o ka tlase.
Mokhoa oa ho etsa: Robala ka mokokotlo, matsoho a bokelloa holim'a hlooho ea hae. Leoto le leng le ile la beha le leng. Retelletsa 'mele le maoto ka lehlakoreng le leng,' mele joaloka selikalikoe. Utloa hore na mokokotlo o otlolohile joang mokokotlong oa thoracic le lumbar, 'me u senole manonyeletso a mahetla.
Mokhoa oa ho nolofatsa: Beha matsoho mahlakoreng ka bobeli a 'mele, u sa a mene ka mor'a hlooho ea hae.
Boikoetliso bo holimo ba 10 bakeng sa ho tenyetseha ha mokokotlo (e tsoetseng pele)
E le hore u ntlafatse ho feto-fetoha ha mokokotlo oa mokokotlo, u lokela ho kenyelletsa moralo oa koetliso ea boikoetliso ho tloha yoga le ho otlolla, e thusang ho otlolla mesifa le ho etsa hore mokokotlo o tsamaee haholoanyane. Ka lebaka leo, u ke ke ua khona ho etsa borokho feela, empa hape u ithute boemo ba morena cobras, onion kapa tlhapi, tse hlokang ho feto-fetoha ho hoholo ha mokokotlo.
Etsa boikoetliso bo bong le bo bong bakeng sa phefumoloho e 5-10 kapa u bale nako ea metsotsoana e 30-40, hamorao u ka eketsa nako.
1. Kopa ntja e shebileng tlase
Molemo ke ofe: E matlafatsa mokokotlo, e otlolla mesifa ea morao, e tlosa tsitsipano mahetleng.
Mokhoa oa ho etsaEma bareng, 'me u phahamise noka, u emise matsoho le maoto fatše. Leka ho beha hlooho lipakeng tsa mahetla a hau ho utloa ho otlolla ho hoholo ha mokokotlo. Maikutlo a bohloko ka morao ho lirope le manamane, o ka ema ka likhahla.
Mokhoa oa ho nolofatsa: Nakong ea ts'ebetso ea boikoetliso bakeng sa ho tenyetseha ha mokokotlo khumama mangole hanyenyane, ka hona o tlosa maikutlo a hau ho tsoa mesifeng ea maoto mme o ka shebana le mokokotlo. Ha u le morao ho bohlokoa ho otlolla ka hohle kamoo ho ka khonehang. Hape boemo bo ka nolofatsoa haeba u beha maoto a hao a pharaletse hanyane ho feta mahetla.
2. Phooho ea noha
Melemo ke efeE hlahisa maemo a mokokotlo o tlase, e ntlafatsa maemo, e felisa bohloko mokokotlong.
Mokhoa oa ho etsa: Robala ka mpeng, u phomole fatše ka matsoho. Ebe o otlolla matsoho, o phahamisa 'mele. The noka le maoto fatše. Sheba o otlolohile mme o seke oa SAG haholo ka morao, hore o se utloe bohloko.
Mokhoa oa ho nolofatsa: Ha mokokotlo o tlase o le bothateng, ho kgothaletswa ho phahamisa noka hanyane ho theola boima ba lumbar. Kamora ho etsa pose ea ngoana ho phomola mokokotlo o ka tlase.
3. Boemo ke morena Cobra
Melemo ke efe: E thusa ho nts'etsapele maemo a mokokotlo, e kokobetsa bohloko, lintho tse kopanyang le tsitsipano 'meleng oohle, e ntlafatsa maemo.
Mokhoa oa ho etsa: Robala ka mpeng 'me u phomole fatše ka liatla. Ebe u phahamisa 'mele oa hau joalokaha eka u etsa lintho tsa Cobra. Ho lula boemong bona, koba mangole 'me ka nako e le' ngoe u khumame ka morao, u khutlisetse hlooho ea hae morao. Hula lisokisi maoto ka morao hloohong, boholo bo bola bo khutle.
Mokhoa oa ho nolofatsa: Koba mangole, u tsoele pele ho hula likausi, empa sheba hantle pele, u se ke oa lahlela hlooho morao.
4. Khetho ea kamele
Melemo ke efe: E hlahisa maemo a mokokotlo, e tlosa lintho tse kopaneng mokokotlong oa thoracic, e ts'ehetsa boemo bo botle ba mmele.
Mokhoa oa ho etsa: Ema ka mangole, o lokela ho fumana sekhutlo se nepahetseng lipakeng tsa maoto le letheka. Khutlisa mokokotlo oa hau, u se ke ua lahlela hlooho ea hae morao, mme matsoho a tšoara maqaqailana. Otlolla mesifa ea pectoral ha u kobile, nka lehare la hau, empa u se ke ua lumella ho se utloise bohloko mokokotlong o ka tlase.
Mokhoa oa ho nolofatsa: Nakong ea ho kheloha, beha matsoho thekeng, u se ke oa li beha maqaqailaneng, empa u leke ho boloka litsoeng kahare.
5. Boemo ba Superman
Melemo ke efe: Ho matlafatsa matsoho le mokokotlo, ho etsa hore mokokotlo o be bonolo haholoanyane, ho ntlafatsa kutloisiso ea botsitso.
Mokhoa oa ho etsa: Robala ka mpeng 'me u boloke matsoho a hau hantle. Maoto le matheka a hatella fatše. Ebe u hula matsoho a otlolohileng pele, u phahamise 'mele. Ikutloe u batla ho sebetsa mesifa e ka morao, e otlolla mokokotlo le khatello ea gluteal. U se ke ua lahlela morao hlooho ea hae, sheba ka ho toba ka pele, ho tsepamisa maikutlo mesifa le ho hema.
Mokhoa oa ho nolofatsa: Etsa boikoetliso, u hule letsoho le leng le le leng 'me le leng le phomotse sephakeng sa hae.
6. Khumamela
Molemo ke ofe: E matlafatsa mesifa ea matsoho, ea morao le ea marao, e thusa ho nts'etsapele maemo a morao, e koetlisa tekano.
Mokhoa oa ho etsa: Robala ka mpeng u phomotse palema kapa letsoho. Beha matsoho ka morao 'me ka nako e tšoanang u khumame. Lirethe li lokela ho supa holimo. Kopanya matsoho le koba maqaqailana ka hohle kamoo ho ka khonehang mokokotlong, eseng ho lahlela hlooho morao. Leoto la sokisi le hula ho khutlela sephethong ke boemo bo ts'oanang le thae ea seqha.
Mokhoa oa ho nolofatsa: Sebelisa thaole kapa theipi ea boikoetliso ho tšoara maqaqailana. U ka etsa poso, oa phahamisa letheka haholo, ho tla ba bonolo ho ithuta ba qalang.
7. Sebaka sa borokho
Molemo ke ofe: E otlolla mokokotlo, e ntlafatsa ho tenyetseha ha mokokotlo, e imolla bohloko, e phomotsa mahetla, e lokisa boemo bo inameng, e khutsisa kelello.
Mokhoa oa ho etsa: Robala ka mokokotlo ebe u beha liatla tsa hau ka lehlakoreng le leng la hlooho ka ho li kenya ka hare. Ka lebaka la liatla tse shebileng nqa ea maoto, le litsoeng li ile tsa phahama. Koba maoto a hao 'me u phahamise noka, u otlolle matsoho. Leka ho otlolla mangole le litsoeng ho khumama ka morao ho shebahala joalo ka borokho ba 'nete bo chitja.
Mokhoa oa ho nolofatsaPhetolelo e nolofalitsoeng ea boemo ba borokho ke phapang efe kapa efe ea halofo ea borokho, e ka etsoang habonolo ke ba qalang.
U ka nyolohela borokhong joang: mohato ka mohato
8. Boemo ba litlhapi
Melemo ke efe: E ntlafatsa ho tenyetseha ha mokokotlo o ka tlase, e khutlisa mesifa ea mokokotlo, e hlahisa ho tenyetseha ha letheka.
Mokhoa oa ho etsa: Robala ka mokokotlo 'me u khumame ka mangole, u behe mahlaseli mahlakoreng ka bobeli a' mele. Ebe u phahamisa 'mele, ha mokokotlo le marao li lokela ho ama fatše. Matsoho a hae a rapaletse haufi le 'mele. U ka etsa boemo ba litlhapi ho tloha boemong ba Lotus. Lula sebakeng sa Lotus 'me u its'etle morao, o theola noka le mokokotlo oa hlooho fatše.
Mokhoa oa ho nolofatsaMofuta o nolofalitsoeng oa litlhapi o etsoa ka maoto a otlolohileng. Bakeng sa sena o hloka ho robala ka mokokotlo ebe o phahamisa 'mele, o phunya mokokotlo oa hau. Haeba khetho ena e le bonolo ho e etsa, leka ho koba leoto le leng lengoleng ebe u mo hulela ho eena, o thehe halofo ea Lotus.
9. Ho sotha boemo ba tafole
Melemo ke efeE nts'etsapele maemo a mokokotlo o kaholimo, e matlafatsa matsoho le mahetla, e ntlafatsa botsitso le khokahano.
Mokhoa oa ho etsa: Ema ka maoto a mane, maemong a pele a kat. Ebe u phahamisa letsoho le leng, u mo emise hlooho le 'mele. Sheba holimo letsohong la letsoho kapa pele. Boima ba 'mele bo fetisetsa letsohong le leng.
Mokhoa oa ho nolofatsa: Sebakeng sa ho phahamisa holimo, beha letsoho la hao thekeng ebe o fetola mmele oa hau hanyane. Sotha ka molumo o monyane, o ka fihlelloang ke motho ea qalang.
10. Boemo ba mmele bo ikotlolla malinyane
Molemo ke ofe: E otlolla mokokotlo, e thusa ho holisa mokokotlo oa mokokotlo, o phomotsa mahetla le mokokotlo oa mokokotlo, mokhathala o tsoang 'meleng oohle.
Mokhoa oa ho etsa: Ema ka maoto a mane, u kokotse mokokotlo oa hao, otlolla matsoho ka pel'a hae. Robala ka sefubeng fatše, joalo ka ha o hloka ho khasa tlasa thupa e tlase. Lerapo la mohatla le fihla hodimo. Otlolla mokokotlo ka hohle kamoo ho ka khonehang, o khumama hanyane ka morao.
Mokhoa oa ho nolofatsaPhetolelo e nolofalitsoeng ke boemo ba ngoana, moo noka le letheka li leng teng, 'me phatla e ama fatše.
Bonus: Pose ea ngoana
Melemo ke efe: O phomotsa mokokotlo, haholoholo mokokotlo oa lumbar, o eketsa motsamao oa mokokotlo, o kokobetsa kelello le 'mele. Boikoetliso bona ha bo ame ho tenyetseha ha hao morao, empa bo o thusa ho phomola kamora ho ba le maikutlo a tebileng le a thata. Etsa ngoana metsotso e meng le e meng e mehlano nakong ea boikoetliso ka ho tenyetseha ha mokokotlo.
Mokhoa oa ho etsa: Ema ka maoto 'ohle a mane ebe u theola noka ea hao lirethe, u otlolla matsoho ka pel'a hae. Head ama fatše, khutlela otlolohile, hanyenyane koba ho phello ea otlolla ne ho feta phatlalatsoa.
Mokhoa oa ho nolofatsa: Beha matsoho mahlakore ka bobeli a 'mele, u se ke oa a hulela pele. Hlooho e ka potoloha ho phomotsa molala. Boemo bona bo fokotsa tsitsipano mokokotlong ebe bo e otlolla ka bonolo.
Sheba hape:
- Ho ikoetlisa bakeng sa maoto le marao: Lenaneo la ba qalang (Letsatsi la 1)
- Lisebelisoa tsa Cardio tsa lapeng: tlhahlobo, melemo le likotsi, likarolo
- Boikoetliso bo phahameng ba 30 static (isometric) ho mmele oa molumo
Yoga le ho otlolla Mokokotlo le letheka