Otlolla maoto. otlolla tsa boitlhakiso

Ho boloka foromo e ntle ke ho hlokahala hore letsatsi le letsatsi bonyane halofo ea hora ho fallela ka mafolofolo. Se hakaalo hore e ee ka ho lipapali, e ka ba brisk tsamaea, ho hana ho phahamisa kapa maeto ho ea disco le. Le ba bonnete ba hore ho kopanela otlolla. Otlolla maoto e fana ka gait ntle le mokhatlo oa boreleli.

Otlolla (otlolla) ikemiseditse ho hlahisa fetoha le maemo 'mele. Le eona tsoela tsitsipano ka mesifa e, ho na le tsamaiso molemo kopanetsoeng, mesifa elasticity. Le otlolla thusa ho tsosolosa mesifa ka mor'a mosebetsi o boima ba 'mele. Otlolla maoto ke ke ho hlokahala bakeng sa basebetsi ba ofisi ea kopana le ho se sebetse 'meleng,' me ho ba ka lebaka lena hore stagnation ka e ka tlaase karolo ea 'mele.

Ha hernias le ba bang ba mafu a ba lesapo la mokokotlo ikotlolla e contraindicated.

Ho joalo, joang ho ntlafatsa otlolla maoto hao? Otlolla ha aa lokela ho qala ka lebaka la. Pele, u lokela aerobics kapa mofuta leha e le ofe ea tšoaneleha, mofuthu fihlela mesifa ya hao, 'me joale nkoa ho otlolla mesifa le ho tendons. Molemo ho qala ka mananeo halofo hora ka makhetlo a mararo ka beke. Nakong e tlang, o ka eketsa maqhubu a le bolelele ba mananeo.

Pele otlolla boitlhakiso li tla theola meqolong e boreleli ho tloha maoto mong ho ea ho tse ling tse, 'me joale feela ka nkoa e le lirope ka hare (lutse fatše le maoto a hao a phuthilweng sebakeng,' mele o sekamisoa pele). Re lokela ho finyella metsotsoana bonyane 30, 'me ka go tlhaolega metsotso e fetang tse peli. Ha ho hlokahale hore ke leke ho ka potlako le ka tsela e hlollang otlolla mesifa le manonyeletso. Kopanela ka bonolo otlolla ha ho bohloko le khatello ea kelello hore ba hlaphohetsoe likelellong ka. Mokhoa ona o tla thusa ho fokotsa kotsi ea bobe, hobane nako ea hore a hlaphoheloe morago ga moo e ba ile a mangata, 'me o tla lokela ho qala ka ho esita le ka tlaase ho moo, seo u se finyeletseng. boitlhakiso li joalo lokela ho phethwa ka nako khoeli.

Ea tsebang ho ntlafatsa otlolla maoto, khoeli hamorao u ka leka ho etsa ho arohana ka. Ho fetisisa ka etsahala hore ebe, ho bonolo ho fumana u. O lokela ho qala ka ho twine longitudinal le li bua haholo ka matsoho 'me ka bonolo qeta ho feta tse sefapano, leo e ratoang haholo e bitsoa "thapo". Ho fokotsa kotsi ya ka dipehelo tsa dikotsi phonyohe, lokela ho kopanela mathang lieta. Selemo ha ho hlokahala, feela ho lekaneng ho tla tšoaroa ba bang ba nako ba le boemong bo tlaase-tlaase ho khoneha.

Hamorao, ha ho tlatsa twine tla 20 disentimetara, ho eketsa ho ikoetlisa ka squats letsatsi bakeng sa 40-50 repetitions mong le hoseng le raha maoto a bona (e tšoanang). Ka mor'a sena mofuthu-up o ka qala ikotlolla le twine.

Mona ba bang ba tsa boitlhakiso ho utloisisa kamoo ho ntlafatsa otlolle:

• Ema ka kotloloho, matsoho holimo hlooho, maoto hammoho. Ka exhale - kutu tsoela fatše, mangole ikemiselitse. Ka lirethe tsa liatla tsa ka, sefubeng 'me mala a le haufi le letheka la. Ha ho Arch morao, mangole hlooho se ke la ama ho fihlela ba tšoara sefuba. Boemong ena, o lokela ho lula ho motsotso. Ka mor'a moo, ho phomola 'mele e ka holimo, ka morao lekaneng, matsoho - fatše. Weight ka menoana, maoto a ka mohla setseng fatše. motsotso o mong le boemong ba sena, 'me butle-butle tsoha hodimo le lekaneng ho khutla.
• Otlolla maoto a - lula ka kotloloho, maoto a ikemiselitse ka mangole, maoto a amanang ho ea sebakeng groin. Hula moea le moqhaka ba huleloa ho fihlela ka matsoho a hae ka pel'a hao. Ka exhale e, le tlohele bataletseng morao pele 'me fatše ha ho ba hlokolosi ho phutholoha le noka. Hema mala. metsotso tse tharo hamorao, re tlōla ka inhalation.
• Ho bua leshano le ka lehlakoreng la hae le letona, re itšetleha ka letsoho le, ikemiselitse ho litsoeng. Hand holding maoto a sock letona. Ka exhale e, hula leoto la hao le letšehali e ngata kamoo ho ka khonehang ho fihlela ho hlooho, ka botlalo ogee lengole. A banyalani ba bang ba metsotso e re hula leoto. Rea sokoloha 'me ka lehlakoreng le leng' me a pheta ho ikoetlisa ka.

Otlolla maoto ke hakaalo le thuso ho u bophelong ba hao - o tla fumana gait graceful le tla ba khona ho makatsa mong le e mong le twines hae ka letsatsi la phomolo efe kapa efe!