Ha re boela re iketsetsa tšepiso ea ho utloisisa bophelo bo botle (ho tloha selemong se secha, ho tloha ka Mantaha, jj.), Ebe ntho ea nomoro ea 1 morerong ona oa "lefatše" hangata e bolela boikoetliso ba hoseng. Leha ho le joalo, boikemisetso hangata bo fela ka alamo. Hase feela botsoa bo molato. Motso oa bothata ke hore batho ba bangata ha ba hlokomele bohlokoa ba ho ikoetlisa hoseng. Motho e mong le e mong oa tseba hore sena sea thusa. Empa hantle-ntle le litlamorao tsa ho hloka motsamao ke eng, ha se motho e mong le e mong ea tsebang.
Sehloohong sena re tla hlalosa hore na hobaneng boikoetliso bo le bohlokoa ho motho oa sejoale-joale le hore na o ka bo etsa joang hantle hoseng. Re tla boela re u thuse ho khetha boikoetliso le ho u joetsa mokhoa oa ho itloaetsa 'me u qobe liphoso ha u ikoetlisa.
Melemo ea ho ikoetlisa hoseng bakeng sa 'mele
Na u hlokometse hore na ke batho ba bakae ba re potileng hoseng ba leng maemong a mabe, ba sa robaleng ka ho lekana, ba tenehang kapele? Lebaka le tloaelehileng haholo la boemo bona ke hypokinesia, kapa ho hloka boikoetliso. Kahoo, mokhathala oa methapo le mokhathala o sa foleng. Haele hantle, palo e sa lekanang ea litšusumetso e tsoa mesifa ho ea bokong. Ka lebaka leo, litsi tsa methapo kamora boroko li buletsoe butle butle. Ntle le moo, ho haella ha motsamao ho ama hampe molumo oa methapo ea mali e fepang boko.
Ha nako e ntse e ea, boemo bo mpefala: kamora ho phomola bosiu, motho ha a ikutloe a le matla, o lula a tsoha a le mobe. Bophahamo ba ts'ebetso e hlokahalang ea makoloi bo hiroa feela motšehare. Ke ka nako eo feela moo matla le molumo li tla hlaha.
Tharollo e sebetsang ka ho fetisisa bothateng ke ho ikoetlisa hoseng. Ka ho ikoetlisa habonolo, o thusa 'mele ho kenya lisebelisoa tsa ona kapele le ho sebetsa hantle nakong ea mots'eare.
Litholoana tsa ho lefisa li boetse li bontšoa ka tsela e latelang:
- matlafatsa mesifa ea pelo le tsamaiso ea ho hema (thibelo ea litlhaselo tsa pelo);
- ntlafatso ea patency le boemo bo akaretsang ba methapo ea mali (thibelo ea stroke);
- manonyeletso fetoha mobile (thibelo ea mafu a ea tsamaiso musculoskeletal);
- ho saroloha le molumo oa mesifa ho ea eketseha, boemo bo lekantsoe;
- metabolism ea ka hare ho sele e potlakisoa;
- mosebetsi oa boko o butsoe, o nang le phello e ntle mesebetsing ea kelello le ho tsepamisa mohopolo;
- mamello ea eketseha;
- Lisebelisoa tsa liaparo li koetliselitsoe, ho tsamaisoa ha mekhoa ho ntlafatsoa.
Bohlokoa! Khafetsa ho hlaha hore boikoetliso bo lekanyelitsoe mesebetsing eohle ea mots'eare ea motho oa sejoale-joale ea phetseng bophelo bo lutseng. Ka hona, ha ua lokela ho e hlokomoloha.
U ithuta neng le ho etsa kemiso ea hoseng ka nepo?
Ho lumeloa hore li-gymnastics hoseng li ka tloheloa molemong oa boikoetliso ba mantsiboea. Thapama e bonolo ebile ha ua tlameha ho tsoha hoseng. Leha ho le joalo, boikoetliso ba mantsiboea, molemong oa bona bohle, bo ke ke ba fa 'mele matla ha a tsoha le pele ho letsatsi la ho sebetsa, le tla fana ka boikoetliso ba' mele hoseng.
Ho bala nako e nepahetseng ea ho nyoloha, nahana ka lintlha tse latelang:
- Nako ea litlelase: boikoetliso ba hoseng bakeng sa ba qalang - metsotso e 10-15, halofo ea hora - bakeng sa ba ikamahantseng le meroalo;
- kamora ho tjhaja, nka shaoara e fapaneng le eo metsotso e 10.
Ho ikoetlisa ka mokhoa o khethehileng ka mpeng e se nang letho. Noa khalase ea metsi kamora ho robala bosiu ho tšesa mali a hau. Ketsahalo e tla ba holimo ha u ka hlatsoa sefahleho ka metsi a pholileng. Etsa bonnete ba hore o kenya moea ka phapusing eo u tla ithuta ho eona.
Ho ikoetlisa ho lokela ho ba le mekhahlelo e meraro: ho futhumala, ho rarahana ho hoholo le ho phethela. Tsamaisa mojaro ka ho lekana. Etsa boikoetliso ho tloha ho bonolo ho ea ho thata le ho feta. Haeba u ikutloa u akhehile kapa u tsekela, ho molemo ho kena-kenana le ho se etse letho ka bohloko le pherekano e totobetseng.
Iphuthumatsa
Pele o ikoetlisa, joalo ka boikoetliso bofe kapa bofe, o lokela ho iphuthumatsa hanyane. Boikoetliso bohle bo etsoa ka thello, ha ho na lebaka la ho etsa motsamao ka tšohanyetso.
Hlooho-hlooho
Ho potoloha ha hlooho le molala. Butle-butle 'me u sothe hlooho ea hao ka ho le letšehali le ka ho le letona. Ebe u sotha hlooho ea hau ho ea pele, u ama selelu ea hao sefubeng, ebe u khutlela morao. Ho ekelletsa moo - motsamao oa ho potoloha ha hlooho ka nako e ts'oanang le ka lehlakoreng le leng. Mokhahlelo oa hoqetela o ntse o sotha hlooho ho ea ka ho le letona le ho le letšehali.
Lihlomo
Phahamisa matsoho ka pel'a sefubeng, koala liatla tsa hau ka setebele. Etsa li chenchana pele ka manonyeletso a letsoho, ebe ka litsoeng. Knea manonyeletso a lehetla ka ho tsamaisa matsoho a atolositsoeng kapa a kobehileng litsoeng ka selikalikoe, pele le morao.
'Mele o ka morao
Re beha matsoho lebanteng. Ka lenonyeletso la noka, re etsa metsamao e chitja ka mahlakore a fapaneng.
U ka etsa likobe tse 'maloa ka leoto le letšehali le le letona.
Maoto
Phahamisa leoto le letšehali ka pel'a rona, le kobehe hanyane lengoleng ebe o qala ho sotha leqaqailana. Haeba ho le thata ho boloka botsitso, beha letsoho leboteng. Re etsa motsamao o ts'oanang ka lengole la lengole. Pheta boikoetliso bakeng sa leoto le letona. Re phethela ho futhumatsa ka ho tsamaea sebakeng.
E rarahaneng bakeng sa qalo e bonolo
Ha ho na li-contraindications tsa ho lefisa hoseng. Mosebetsi oa mofuta ona o loketse bana le batho ba baholo. Ha ho hlokahale lisebelisoa tse turang kapa li-simulators kapa seaparo se khethehileng sa lipapali. Ho lefisa lapeng ho fumaneha ho motho e mong le e mong - sohle seo u hlokang ho se etsa ke ho ikhethela mokhoa o nepahetseng oa boikoetliso. Re u hlokomelisa ka mokhoa o rarahaneng oa boikoetliso ba hoseng bakeng sa ba qalang metsotso e 15.
Matsoapo
Maoto a behiloe ka bophara ba mahetla, ka matsoho a hau a leka ho fihla fatše, ebe, o phomotsa matsoho mokokotlong o ka tlase, khumama. Makhetlo a 10.
Mehato sebakeng
Phahamisa mangole a hau ka hohle kamoo ho ka khonehang. Ebe re beha liatla tsa rona marameng ka lehlakoreng le ka morao mme re leka ho li fihlela ka lirethe ka motsamao o phoroselang. Makhetlo a 10 ka leoto le leng le le leng.
Sesa maoto a hau lehlakoreng le morao le morao
Re etsa li-swings ka ho fapana ka leoto le leng le le leng Makhetlo a 10. Haeba ho le thata ho boloka botsitso, o ka its'etleha ka lebota.
Boikoetliso ba Abs
Re robala fatše ka mokokotlo ebe re qala ho hula maoto a kobehileng sefubeng (ka ho fapana, ebe ka bobeli). Makhetlo a 10.
Ho feta moo, o rapaletse ka mokokotlo, phahamisa maoto le matsoho ka nako e le 'ngoe. Mahetla a mahetla a lokela ho theoha fatše. Re iphetola ka mpa, re tsoelapele ho phahamisa matsoho le maoto. Re e etsa makhetlo a 10.
Re ntse re tsoela pele ho ikoetlisa ka selikalikoe metsotso e 10-15.
Polank
Re phethela moaho ka boikoetliso ba mapolanka. Qala ka metsotsoana e 30 'me u ntlafatse liphetho tsa hau butle butle letsatsi le leng le le leng. U ka ema ka bobeli litsoeng le ka matsoho a otlolohileng. Khetho e 'ngoe ke ho chenchana pakeng tsa maemo ana letsatsi le letsatsi.
E rarahaneng bakeng sa banna
Mesebetsi ea hoseng ea banna, haeba ho hlokahala, e etsoa ka li-dumbbells (ho futhumala - ntle le).
Li-squats
Kamora ho futhumala, re qala karolo e kholo ka squats (makhetlo a 20-25). Etsa bonnete ba hore mokokotlo oa hao o otlolohile mme mangole a hau ha a fete bophahamo ba likausi tsa hau.
Marang-rang
Tloaelehileng: beha leoto la hao le letšehali pele 'me u khumame ka lengole ka lehlakoreng le letona. Leoto le letona le mennoe morao hape le kobehile ka lehlakoreng le letona. E latelang e khutlela ho boemo ba ho qala le lunge e ncha ho tloha leoto le leng. Etsa makhetlo a 15 leoto le leng le le leng, boloka matsoho a hau lebanta la hao.
© dusanpetkovic1 - stock.adobe.com
Lehlakoreng: Atolosa maoto a hau ka hohle kamoo u ka khonang. Koba leoto la hao le letona 'me u sekisetse' mele oa hao lehlakoreng la lona, boloka le letšehali le otlolohile. Ebe - ka tsela enngwe. Mokokotlo o otlolohile. Palo ea ho pheta-pheta ke 10-15.
© Makatserchyk - stock.adobe.com
Li-push up
Li-push-up tsa khale ho tloha fatše ka matsoho a pharaletse hanyane ho feta mahetla.
Khutlisa li-push-up
Sebelisa setulo, setulo sa setulo kapa benche.
Polank
Itšetlehe ka liphakeng tsa hao, 'mele o tsitsipane ebile o tsitsipane kamoo ho ka khonehang. Nako ea ts'ebetso ha e tlase ho motsotso.
E rarahaneng bakeng sa basali
Boikoetliso ba ho qetela ba ho iphuthumatsa - mehato e teng - e tsoelepele ka metsamao e matla le mangole a phahamisitsoeng. Ebe re emisa menoana, re phahamisa matsoho, ebe re lokisa boemo bona metsotsoana e 15-20.
Mahi
Re otlolla matsoho ka kotloloho ka lehlakoreng mme re etsa matsoho matsohong, pele ka leoto le khumameng lengoleng, ebe le otlolohileng.
Li-squats
Maoto a bophara ba mahetla a arohane, lirethe ha li theohe fatše, li khutlela morao li otlolohile.
Ho qhomela ka ntle
Ho itihela ka ntle ho mmakoti. E ka etsoa ka ho opa liatla hloohong.
Ho otlolla
Ha re lutse fatše, re khumama ka botebo ho fapana le leoto le letšehali le le letona.
Ka mor'a moo, re koba maoto a rona ka tlas'a rona, re khelosa 'mele' me re otlolla pele.
© stanislav_uvarov - stock.adobe.com
Polank
Re phethela moaho ka boikoetliso ba mapolanka. Qala ka metsotsoana e 30 'me u ntlafatse liphetho tsa hau butle butle letsatsi le leng le le leng.
U ka itšusumetsa joang hore u ikoetlise?
Qala ka mehato e menyenyane. Phoso e tloaelehileng ho ba qalang ke ho beha mesebetsi e mengata ka nako e le ngoe. U rera ho itloaetsa ho tsoha kapele? Ebe u qala ka boikoetliso ba hoseng ba metsotso e 5 'me ue etse khoeli u sa kenye letho. U ka lelefatsa nako ea sehlopha ka metsotso e 3-5 beke le beke. Ha moetlo o le mong o thehoa, eketsa e ncha: ho thuisa kapa e 'ngoe ea khetho ea hau.
Hlokomela! Makhasi a khothatso, litloaelo li ntse li le teng. Ka bomalimabe, ho ke ke ha khoneha ho lula boikemisetsong bo le bong le ho hlola nako e telele. Theha tloaelo ea tloaelo. Morero oa eona o nolofalitsoeng: trigger (mochini o bakang tloaelo) - ketso - moputso.
Ketso efe kapa efe e sa fetoheng e ka fetoha sesosa kapa mofuta oa hakisi. Mohlala, ho hlatsoa sefahleho, ho hlatsoa meno, jj. Etsa boikoetliso, u iphumanele lijo tsa hoseng tse monate kapa kopi ea tee e nkhang hamonate. Re hlasimolla li-receptor tsa dopamine, 'me tloaelo e amahanngoa le monyaka.
Eketsa maikutlo a monate. Bapala 'mino oo u o ratang haholo, nahana lintho tse ntle. Ha ua lokela ho rarolla mathata a letsatsi le tlang kelellong. Hopola, boikoetliso bo botle ba hoseng ke boikoetliso bo monate.
Haeba u tlohela ho ikoetlisa kapa u khutsufatsa nako, u se ke ua ikotla. Khutlela kemisong e tsitsitseng kapele kamoo ho ka khonehang. Keteka tsoelo-pele 'me u keteke katleho. Fumana mekhoa ea ho latedisa 'me u tšoaee letsatsi le leng le le leng ha hoseng ho qala ka boikoetliso.
U ka lebella sephetho sefe?
U ke ke ua lebella liphetoho tse ntle haeba u ikoetlisa nako le nako. Liphetoho li bonahala kamora libeke tse 'maloa haeba u li nka letsatsi le leng le le leng kapa bonyane makhetlo a 5 ka beke. Phello e totobetseng ka ho fetisisa ke ntlafatso e akaretsang boiketlong le papatsong ea bophelo bo botle. E boetse e eketsa ho hanela sefuba le maloetse a mang.
Ho khahlisa ho tseba! Ho ikoetlisa, ho etselitsoeng ho matlafatsa, ka ho ikoetlisa nako e telele, ho bile ho etsa hore boroko bo be bo tloaelehileng. Ho tsoha hoseng ho etsa mokhoa o tsitsitseng oa letsatsi le letsatsi, o lumellang eseng feela ho tsoha, empa hape le ho robala ka nako e ts'oanang. Ho hlobaela hoa nyamela, phomolo ea bosiu ea tlala.
Ho ikoetlisa khafetsa ho ka fokotsa khatello ea maikutlo le ho thibela khatello ea maikutlo. Bokong, lits'ebetso tsa nyakallo le thibelo li leka-lekane, maikutlo a tsitsisa, ho tšoha le ho teneha habonolo lia fela. Bokgoni, ho phehella ho fihlela sepheo, taeo ea eketseha.
Bakeng sa ba theohang boima ba 'mele, boikoetliso bo ka potlakisa ho arohana le mafura a sa hlokahaleng ka litšenyehelo tsa likhalori tse ngata. Ho ikoetlisa mantsiboea ho bonolo. Batho ba bangata ba fumana hore boikoetliso ba hoseng bo ka thusa ho laola takatso ea lijo.
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Liphoso tsa senotlolo tsa ho tjhaja
Re se re boletse e 'ngoe ea mathata a atileng ka ho fetisisa - ho se tšoane ha lihlopha. Liphoso tse ling: ho ikoetlisa ka phapusing e kenang le ka lebelo le sa hlokahaleng ka likhefutso tse telele. Morethetho oa ho tjhaja o lokela ho ba boreleli, empa o be matla haholo. Ka nako e ts'oanang, u se ke ua hlokomoloha mofuthu.
Etsa lihlopha tsohle tsa mesifa. Ho sebetsa feela le sehlopha se le seng ho hanana le sepheo sa ho tjhaja: ho kenya tšebetsong mosebetsi oa 'mele, ho o lefisa ka matla ka motsamao. Leha ho le joalo, ba etelletsang pele ho fokotsa bophahamo ba libaka tsa mathata ba fetolela li-gymnastics qalong ea letsatsi feela ho loants'a boima bo feteletseng, ba lebala hore mafura ha a chesoe ke boikoetliso, empa ka kakaretso ea likhalori ho pholletsa le letsatsi. Ka lebaka leo - ha ho molumo, ha ho monate.
Hlokomela! Haeba o batla ho theola boima ba 'mele, empa boikoetliso ba hau bo lekanyelitsoe le boikoetliso, o seke oa lebella sephetho se potlakileng le se hlakileng. Kenya koetliso e eketsehileng ea matla a 2-3 ka beke bakeng sa katleho.
Hape ha hoa lokela ho kenya lihlopha tsohle tsa mesifa hoseng ka botlalo. Ke phoso ho etsa boikoetliso bo matla bo felletseng ka lebaka la boikoetliso. Bothata bona bo tloaelehile haholo ho ba qalang. Sebakeng sa thabo, u tla khathala, bofokoli le takatso ea ho phomola letsatsi lohle. Ha a khone ho sebetsana ka katleho le maemo, motho o emisa litlelase tsa hoseng mme o khutlela ho tsona ka seoelo ka lebaka la mohopolo oa maikutlo a sa phutholohang.
Qetello
Ho thata ho lumela hore boikoetliso bo 'maloa bo bonolo hoseng bo ka fetola bophelo ba hau hore bo be betere. Leha ho le joalo, ho joalo. U batla ho netefatsa? Ebe ha o emele matsatsi a khethehileng mme o seke oa chechisa litlelase ka ho sa feleng. Qala feela! Tsoha metsotso e 10 hoseng haholo hosane hoseng ebe u eketsa ho ikoetlisa mesebetsing ea hau ea hoseng. Se ke oa ba botsoa ho nka khato molemong oa mmele mme o phele hantle!
