Twine e fetohang

Ho otlolla

5K 0 23.08.2018 (e ntlafalitsoeng la ho qetela: 22.09.2019)

Ho arohana ho potoloha ke boikoetliso bo boima bo sebelisoang ho ikoetlisa, ho ikoetlisa, bonono, moo maoto a hasaneng ka nqa e fapaneng ho ea fihla likhutlong tsa likhato tse 180 kapa ho feta. Ho fapana le karohano ea bolelele ba nako, moo leoto le leng le leng ka pele ho uena le le leng ka morao, le le parolang, maoto a leng mahlakoreng.

Ho etsa motsamao, o hloka ho itokisa hantle mesifa le methapo, o nts'etsopele ea manonyeletso a letheka le sacrum. Ho nka nako e ngata ho tseba boikoetliso, ho tloha ka khoeli ho isa selemong. Sena sohle se latela lilemo, sebopeho sa anatomical, matšoao a tsoalo ea congenital, ho ikoetlisa ka kakaretso.

Cross twine - mohato o lebisang bophelong bo botle

Ho e tseba hantle:

• e ntlafatsa ho tiea ha mesifa le mesifa;
• e khutlisetsa tsamaiso ea mali lithong tsa pelvic, e thibela ho ema ha mokelikeli;
• e nolofalletsa ts'ebetso ea matla le metsamao ea anaerobic: boholo ba amplitude boa eketseha.

Tlatsetso ea bohlokoa bakeng sa banana: motsamao o fana ka botsitso ho mesifa ea seretse le lumbar, nako ea bokhachane le pelehi e bonolo.

E boetse e na le lintlha tse mpe: ka ho itokisa hampe ho na le monyetla oa ho otlolla le ho rusolla mesifa le li-ligaments.

Ho futhumala pele ho mafahla

Ho futhumala ke mohato oa bohlokoahali tseleng ea ho arola. U hloka ho e etsa pele u ikoetlisa. Sena se tla thusa ho itokisetsa mosebetsi o tlang. Bakeng sa sethaleng sena, ho potoloha, ho qhomela, squats, ho koba li loketse. Ho kgothaletswa ho kopanya mekhatlo le e mong.

Boikoetliso bofe kapa bofe ba 'mele ke khatello ea' mele, haholo haeba e sa tloaeleha ho eona. Ka hona, ho futhumala ho lokela ho qalisoa butle, butle butle ho eketsa lebelo hape butle butle butle. E nka metsotso e leshome ka karolelano. Taba ea hore mofuthu o ile oa atleha e pakahatsoa ke mofufutso phatleng.

Taelo ea boikoetliso e ka ba ka tsela e latelang:

1. Potoloho ea maoto manonyellong a letheka.
   
2. Ho potoloha manonyeletsong a lengole.
   
3. Potoloho ea leqaqailaneng.
   
4. Ho matha sebakeng.

   

   © Syda Productions - stock.adobe.com

5. Thapo e tlolang.
   
6. Li-squats.
   
7. Phapang e ngoe ea leoto swing squat.
   

Ho qoba ho tsoa likotsi, o hloka ho futhumatsa 'mele o kaholimo. Ho etsa sena, o hloka ho etsa li-swings, ho chenchana ka matsoho, li-push-up. Ke habohlokoa hore u se ke ua e feteletsa: ho futhumala ha hoa lokela ho lebisa mokhathala o matla.

Boitokisetso ba pele bo tlameha ho etsoa ka kamoreng e futhumetseng, mokatong o mofuthu. Ha ho bata, mesifa ha e otlolle ebile e otloloha hantle, hape "kapele".

Kamora ho phomola hanyane (metsotso e 2-3), o ka qala ho ikoetlisa.

Malebela bakeng sa ba qalang

Bakeng sa ba qalang, ho otlolla ka matla ho khothaletsoa ka ho eketsehileng: ho sotha le ho potoloha. O hloka ho ikoetlisa ho fihlela mokhathala oa mesifa (o pheta-pheta ka makhetlo a 10-15).

Khetho ea sehlopha sa mesifa, e lokelang ho ba sepheo sa mantlha sa koetliso, ho latela boits'oaro ba mmele le litšobotsi tsa motho ka mong.

Boikoetliso bo latelang bo khothaletsoa ho ba qalang:

1. Ho ema kapa ho tshetleha matsoho leboteng, ho tsoka maoto ka ho le letona le ho le letshehadi. Eketsa molumo. Pheta motsamao makhetlo a 10-15.
   
2. Sebakeng se le seng sa ho qala, tsoka maoto ka morao le morao. Eketsa bophahamo butle-butle. Pheta makhetlo a 10-15.
   
3. Ho tloha moo u emeng teng, koba pele u sa khumama. Se ke oa pota mokokotlo oa hau mokokotlong o ka tlase! Leka ho fihla fatše. Ebe o khumama, o phomotsa matsoho thekeng.
   

E latelang, theohela mekhatlong e mebe le ho feta:

1. Lunge: Tsamaea pele, mokokotlo o otlolohile. Lula fatše, u khumame ka mangole, ntlha e tlase joaloka setšoantšong. Fetola maoto ka bonngoe. Bohlokoa! Lengole le ka morao ha lea lokela ho ama fatše, 'me le ka pele le lokela ho feta malebela a menoana ea maoto. Tlhokomelo e kholo e lokela ho fuoa maemo le botsitso. Boikoetliso, leha e le ba ba qalang, ke ba sehlopha se rarahaneng.

   

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2. Li-roll: koba leoto le le leng, 'me u atolose le leng ho lehlakore (ka lengole le otlolohileng). Fetisetsa boima ba 'mele leotong le tšehetsang, mokokotlo o otlolohile. Matsoho boemong ba sefuba. Etsa selemo ho fihlela motsotso, fetola maoto.

   

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3. Ho kobeha: Ho lula fatše, maoto a pharalletse. Chenchana ka ho khumama maotong ka bobeli. Selemo ebe u lokisa boemo bakeng sa metsotsoana e 10-15. U ka etsa boikoetliso ka ho koba leoto le le leng, ebe le leng.

   

   © Bojan - stock.adobe.com

Bakeng sa sete ena ea boikoetliso, ho kgothaletswa ho sebelisa moseme o khethehileng oa boikoetliso.

Sehlopha sa boitlhakiso ho lokisetsa lefahla

Pele o etsa boikoetliso bo ka tlase, o hloka ho futhumala hantle (etsa meaho ea mofuthu e hlalositsoeng kaholimo). Nakong ea koetliso, ho bohlokoa ho phutholoha ka hohle kamoo ho ka khonehang le ho hema ka nepo.

Barupeli ba khothaletsa ho lula ponong ka 'ngoe bonyane halofo ea motsotso, butle-butle ba eketsa nako ho fihlela metsotso e' meli kapa e meraro.

Arola mekhatlo:

1. Maoto a pharaletse ho feta mahetla. Maoto, mangole, letheka li shebile kantle. Ha u ntse u tsoa, ​​lula fatše: noka e theohela tlase kamoo ho ka khonehang ka tlasa eona, mangole a huleloa lehlakoreng (letheka le lokela ho bula ka hohle kamoo ho ka khonehang). Lokisa boemo. Mokokotlo o otlolohile, boima bo arolelitsoe ka mokhoa o ts'oanang. Shebisa 'mele ho ea pele, phomotsa likhama tsa hau mahetleng a kahare pela mangole. Hula letheka fatše, eketsa ho lekanyetsa ho reketla. Boikoetliso bona bo otlolla sefuba, lirope tsa kahare.

   

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2. Boemong bo emeng, phahamisa lengole la leoto le le leng 'me u le ise lehlakoreng. Letsoho la bobeli le lebanteng. Ha u tsoa moeeng, otlolla le ho koba leoto le phahamisitsoeng (etsa liketso tsohle ka leoto le lelelele). Pheta makhetlo a leshome. Ka mor'a moo, hula lengole holimo ka letsoho la hao 'me u tšoare halofo ea motsotso. Pheta boikoetliso ka leoto le leng. Haeba o sa khone ho boloka botsitso, o ka its'etleha ka setulo.
   
3. Atolosa maoto ka mahetla kapa ka bophara. Ha u ntse u hema, phahamisa sefuba, ha u ntse u hemela holimo, sekamela leotong le letona. E lieha ho ema ka metsotsoana e seng mekae. Pheta ka leoto le fapaneng. Ebe u tšoara li-shins tsa hau ka matsoho ka bobeli.
   
4. Etsa marang-rang, leka ho se phahamise lirethe fatše. Haeba ho khonahala, tšoara lengole la leoto le ts'ehetsang ka letsoho la hau, hokela menoana ea hau ka mokokotlong ka senotlolo, otlolla mokokotlo.

   

   © fizkes - stock.adobe.com

   Haeba o sa khone ho kenya matsoho ka senotlolo, li boloke ka pel'a hau, joalo ka setšoantšong:

   

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5. Lula lirethe, bula letheka ka hohle kamoo ho ka khonehang. Leka ho tobetsa menoana fatše ebe mokokotlo oa hao o otlolohile. Haeba sena se hloleha, apara kobo. Hula lesapo la mokokotlo. Ha moea o tsoa, ​​retelehela 'meleng ka tsela e' ngoe ho ea lehlakoreng le leng.
   
6. Tsamaisetsa 'mele pele ho tloha boemong bo fetileng. Phomola matsoho a hau fatše, robala ho eona. Abela mangole mahlakoreng (lirope tse ka hare li robala fatše), menoana ea maoto e ama. Boemo bona bo bitsoa "senqanqane".

   

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7. Khumama ka mangole. Otlolla leoto le letšehali lehlakoreng. Koba leoto la hau le letona lengoleng ka likhato tse 90. Pheta se tšoanang ka leoto le leng.
   
8. Thetsa haufi le lebota, tobetsa menoana ho eona. Otlolla maoto, o leke ho se kobehe, ebe o theola leoto la hao le letona kapa le letshehadi leboteng ho ya fatshe, o phomotse serethe sa hao leboteng.
   
9. Sebaka sa ho qala se lutse. Hula maoto a hau ho uena. Beha liatla tsa hao le litsoeng fatše ka pel'a hao. Shebisa 'mele pele. Lula boemong bona. Otlolla ka matsoho a phahamisitsoeng mme o khumame pele ho leoto le leng, ebe o ea ho le leng.

   

   © fizkes - stock.adobe.com

10. Robala fatše, phahamisa leoto la hau le letona 'me u koale leoto le ka tlase ka letsoho, leka ho tobetsa lengole la hao ho ea nko.

    

    © Yarkovoy - stock.adobe.com

    Haeba ho le thata, o ka koba leoto hanyane kapa oa sebelisa lebanta la boikoetliso. Leka ho tobetsa lerapo la hao la mohatla, mokokotlo o ka tlase le oa bobeli fatše 'me u se ke oa le tabola. Pheta ka leoto le leng.
    

11. Thetsa ka mokokotlo. Beha matsoho a hau hantle 'meleng. Otlolla leoto la hao le letona 'me u leke hore u se ke ua le tabola fatše. Koba leoto la hao le letšehali lengoleng 'me u leke ho le otlolla fatše ka lehlakoreng le letona, joalo ka ha ho bonts'itsoe setšoantšong. Pheta ka leoto le leng.

    

    © fizkes - stock.adobe.com

12. Robala fatše, phahamisa maoto ho ea holimo ho ea holimo. Li hasanye ho fihlela boemo bo holimo boo u ka bo fumanang, mangole a otlolohile.
    

Bakeng sa ho ikoetlisa ho tlisa litholoana, e tlameha ho etsoa khafetsa, bonyane makhetlo a 3 ka beke.

Mafahla

Ka mor'a ho itokisa ka mokhoa o qobelloang, ba ea mohahong o moholo.

Serurubele

E lokisa mesifa ea lirope tse kahare, e hlahisa li-tendon sebakeng sa seboloka:

1. Lula fatše, koba maoto 'me u otlolle mangole mahlakoreng, maoto a kopane.
2. Hula lirethe ho uena, tobetsa mangole springy ho fatše (mokokotlo o otlolohile).

   

   © stanislav_uvarov - stock.adobe.com

3. Otlolla matsoho mme o sekamele pele.

   

   © stanislav_uvarov - stock.adobe.com

4. Etsa metsotsoana e 40-60 ka lihlopha tse 3-4.

Pancake

Metsamao e otlolla lirope tsa kahare le tsa kantle le mesifa tlasa mangole:

1. Lula fatše mokokotlo oa hao o otlolohile, maoto a arohane ka hohle kamoo ho ka khonehang.
2. Otlolla matsoho mme u otlolle pele ntle le ho khumama.
3. 'Mele o kopane haholo le fatše, lula maemong a metsotsoana e 3-5.

   

   © Syda Productions - stock.adobe.com

4. Ebe o otlolla lehlakoreng le leng le le leng ka makhetlo a leshome.

   

   © fizkes - stock.adobe.com

Matsoapo

Ikoetlise ho nts'etsapele mela ea popliteal:

1. Nka boemo ba ho ema, maoto a hoketsoe.
2. Ka mokokotlo o otlolohileng, koba pele, fihla maotong ka matsoho.
3. Eba maemong a sekameng metsotsoana e mehlano ho isa ho e leshome.

© fizkes - stock.adobe.com

Li-bend le tsona li etsoa maemong a lutseng. Mosebetsi oa boikoetliso o ts'oana: nanabela ka matsoho leotong ka mokokotlo o otlolohile.

Hula litsoeng tsa hao

1. Nka boemo ba ho ema ka maoto a pharaletseng ho feta mahetla.
2. Finyella fatše ka litsoeng.

   

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3. Ho ntlafatsa sephetho, thatela matsoho a hau mangoleng a hau, o ka beha maoto a hau hanyane hanyane.

   

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Mokhahlelo oa ho qetela - re lula fatše hodima lefahla

Haeba mekhatlo e thathamisitsoeng e se e le bonolo, re tsoela pele ho lefahla:

1. Qhekella, phomotsa matsoho holim'a hau.
2. Abela maoto a hao mahlakoreng, otlolla mangole.
3. Haeba ho ne ho sa khonehe ho ama fatše ka mokokotlo, lula maemong a tsitsipanyang metsotsoana e 10-15.
4. Khutlela sebakeng sa pele.
5. Pheta makhetlo a 'maloa.

© Nadezhda - setša.adobe.com

U hloka ho nka khefu e khutšoane lipakeng tsa mekhoa. Emisa boikoetliso haeba bohloko bo hlaha.

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