Tsela ea ho kokobetsa bohloko? Etsa dira dithutiso tsena tse bonolo letsatsi le letsatsi

Tlaase bohloko morao ke kgona ho koahela bophelo ba motho leha e le ofe. Empa u se ke ua e qeta ho fihlela nko hao - u ka lokisa boemo boo. Ho ea ka ka litsebi, batho ba neng ba qala ho tloaela ho etsa yoga e, kapa etsa a sa tšoaneng ikotlolla ho fokotsa soreness, o ile a khona ho felisa matšoao a sa thabiseng ntle lithethefatsi leha e le efe a maiketsetso a. Ha e le hantle, lintlheng tsa boitlhakiso tsena ke e atlehang le ho thusa ho tlosa bothata. Ka tlaase mona ke tse tsheletseng tse khōlō.

pele Bend

Ho na le mekete e fapaneng tse ngata tsa sena. Di tšoauoa ka sa tšoaneng likhato tsa matla. Etsang hore ba, re koba lesapo la mokokotlo. Ho otlolla le ho matlafatsa mesifa haholo, eseng feela ea 'mele, empa le ba ka mahetla, pelvic mafapha, hammoho le maoto, mala le khutla. Mona ke ho ikoetlisa atlehang ka ho fetisisa:

1. Lula fatše e le ka thata, ho phomola ka maraong hae.
2. Meomo lokela lumellane snugly mong ho e mong.
3. Itšetleha pele, theola hlooho ea hae fatše.
4. Leka ho li ama e le hore maoto le matsoho e ka tlaase, matsohong a tšoere ka ho serethe.
5. Lula ka mele sena, nka ka 10 breaths.
6. Pheta.

Beha "Cat" le "The Cow"

tsa boitlhakiso tsena phutholoha mesifa morao, felisa bohloko ka lumbar mokokotlo:

• Fumana ka mangole a hao, matsoho a otlolohileng phomotse fatše.
• Nka ho thoeng boemo ba "Cow", arching lesapo la mokokotlo ho ea holimo selikalikoe.
• Ka mor'a moo, Arch e hao fatše e etsa likatse.
• Lula boemong ena metsotsoana 10, le se ke lebala ho bona ho eona e le hore le di-blades ba koaloa, 'me hlooho - tlosoa.
• Nka ka bonahala tsena tse peli alternately makhetlo a 10.

"Embryo"

Ka thuso ea ho ikoetlisa ena e hula khutlela. Ho phaella moo, e thusa ho imolla tsitsipano tloha lumbar, e leng ke ka lebaka la ho ikoetlisa:

1. Fumana ka mangole hao le itšetleha pele e ngata kamoo ho ka khonehang.
2. Head ka tlaase fatše. Boloka matsoho a hao ka boemo le atolositse, ho ama mokatong.
3. Ho ba le boemong ba sena, ho etsa ho fihlela ho 10 ditshwaelo le exhalations.
4. Pheta makhetlo a 5.

Eachother "leeba"

Ho ikoetlisa ho ka ba haholo mosebetsi o boima, haholo-holo bakeng sa ba qalang.

• Lula ka mangole a hao.
• Susumelletsa leoto la hao le letšehali pele. O ile a lokela ho ba maemong a ikemiselitse.
• Ka nako, otlolla tokelo ea hao hammoho bolelele kaofela, ba siea hae morao.
• Ka ho le letšehali leoto e ngata kamoo ho ka khonehang, ba retelehele ho le letšehali. E lokela ho ba hoo e ka bang perpendicular ho leoto le letona.
• Lula U le boemong ena nakoana eaba o kgutlele ho boemong ba eona ba pele.
• Pheta makhetlo a 'maloa.

"Ha ke hetla Down Dog"

Kahoo ke ho ikoetlisa le thuso ya ho e ka tlaase morao, e leng ho amang ka tlaase khutla. Thanks ho eena, ha thehoa mesifa le ligaments matlafatsoa, ho fana ka tšehetso ho hlokahala hore ho mokokotlo:

1. Khumameng.
2. Beha matsoho a hao fatše. Ba e lokela ho ba ho se hokae ka mahetla boemong ba.
3. Arch morao hao, ho phahamisa mangole hao theoha fatse.
4. Leka ho ho boloka maoto a hao otlolloa ka hohle kamoo ho ka khonehang. The coccyx ke ho "sheba" ho siling.
5. Lower heel ho fatse.
6. Lula boemong ena metsotsoana 10.
7. Pheta ka makhetlo a mahlano.

"Ha ke hetla ho fihlela ntja"

Ho ikoetlisa ho otlolla mesifa le sefubeng, ho matlafatsa, tobetsa konopo, hammoho le le phello e ntle ka morao:

• Leshano ka mpeng ea hao.
• Phahamisang lesapo la mokokotlo. Beha liatla fatše.
• motho o lokela ho sheba. Sefubeng kahoo ba lula ba le boemong bo tsosoa, ka matsoho - otlolla le otlolohile.
• Maoto a lule holim'a metsi.
• Hula moea le exhale makhetlo a 10, 'me ka nako eo khutlela ho boemong ba eona ba pele. Pheta.

Etsa tsena tsa boitlhakiso letsatsi le letsatsi - 'me u tla boela tenyetsehang le bophelo bo botle!