Hobaneng ikotlolla le mofuthu-up pele ho ikoetlisa

E tlamang karolo ea koetliso eo ke boithapollo. Haeba u sa ele hloko haholo ho lona, ho eketsa kotsi ea bobe nakong e mong le fa setlhopha se kopane. Ha ho makatse ha litsebi tsa baatlelete ha tlōlo ka karolo e khōlō ea thupelo, ho fihlela tendons hantle razogreyut, mesifa, ligaments, lefufuru, discs intervertebral le lisele connective.

Mofuthu ka pel'a ho ikoetlisa thusa 'mele ho Tune ka ho latela boima. Bophelong ba letsatsi le letsatsi, batho ba se ke hangata peretruzhdaetsya bona, e le haeba u feela u tsoele pele ntle ho futhumala ho fihlela ho litlelase, o ka haholo fokolisa bophelo. Ho joalo, liphello tsa seo e ka ba latelang: fractures, sprains, overloading pelo, bokhutšoanyane phefumoloho, ho tsekela, joalo-joalo Empa haeba u mofuthu ka pel'a fuoa koetliso matla e entseng ka lebaka la e tlamang, ka nako eo mathata ana 'ohle o fumana tshireletso ya inshorense bona.

Se etsahalang nakong boithapollo ka? The mocheso oa 'mele o qala ho butle-butle tsoha ke hoo e ka bang tse tharo likhato, ntlafatsa ajoa ka likopi mali, mesifa ba eketsehileng rekere, mamello e haholo e ile ea eketseha. Ka 'mele ona nakong lithaere ho ikoetlisa ka tlase ho hore na u ne u ka etsa ntle le ho lokisetsa.

Mofuthu ka pel'a ho ikoetlisa lokela ho qala ka lebelo le phomotse. Joale, matla e lokela ho ea eketseha. Ho ke ke molemo ho qala ho ba tsamaisa ka khanya mofuthu-up mekhatlo aerobiki, tse kang tlōla hang-hang, fetohang maoto a hae 'me matsoho, mathang, lula-baholo, sutumelletsa-baholo. Haeba u na le le monyetla oa ho etsa ka baesekele ema, elliptical kapa stepper, ba boetse ho na le hantle loketseng ho mofuthu tsoha 'mele. Ho seng jwalo, o ka sebelisa negona thapo. Mofuthu ka pel'a ho ikoetlisa ho nka nako ka metsotso e 10-15.

Ho mofuthu ho fihlela u ka phetha boitlhakiso kopanetsoeng. Ka chebo ea mahlo, le sephethephethe tsohle o bobebe haholo, empa ha ba thuse ho sebetsa ka ntle ligaments le manonyello hantle. Palo ea repetitions ka makhetlo 4-5. Ema ka kotloloho, etsa didikadikwe hlooho ea hae e 'ngoe ke e mong ho e mong le e-morao. Ebe Shebisa hlooho ea hao le letšehali le le letona, le morao. Susumelletsa mahetleng ho ea holimo le tlaase, le morao. Atolosa matsoho a hao ka pel'a hao, etsa mokhatlo oa rotational ka manonyeletso le, elbows, mahetleng - alternately e mong le tataiso. Shebisa 'mele oa hao pele, potoloha le tsona le molumo palo e kahodimodimo ho selika-likoe sa. Hape, susumelletsa letheka hao alternately ka litaelo tseo ka bobeli. Ema ka leoto la hao le letona, phahamisa letšehali hao. Etsa tshisinyo chitja ka, hip ka, lengole, leqaqailaneng ho e mong le e strontium. Pheta e tšoanang le letšehali maoto.

Ba bonnete ba hore kenyeletsa e le qalo ea boithapollo otlolla. O hloka ho sebetsa ka ntle lihlopha tsa motheo tsa mesifa ea maoto, libetsa, morao, sefubeng 'me mpeng. Motho ka mong o na le fetoha le maemo a bona, e le esita le haeba u ba le e mpe ka otlolla, u se ke ua hlokomoloha eona. E tla itokisetsa ho hatisa manonyello le ligaments.

Otlolla pele ho ikoetlisa e ka kenyeletsa sebelisa litlhahiso tse latelang. Ema ka kotloloho, exhale, Shebisa 'meleng ho ea maoto a ka. matsoho a hae a utloisisa leoto le hula sefubeng ho letheka la. motsotso hamorao, inspiratory phahama. Ema ka leoto la hao le letona, koba lengole la hao le letšehali le utloisisa monoana oa letsoho la hae. Hula serethe hao ho buttock ena. Pheta otlolle ka serope le letona. Phahamisetsa matsoho a hao ho fihlela ha inhaling mmele ba retelehela ho le letona, a siea noka ka sebaka. Ka pululo untwist, ebe o leka ho retelehela le letšehali. Etsa letsoapong le letona la 'mele ka exhale e, hula moea le vypryamtes. Pheta itsetlehe ka ho le letšehali. Theola 'mele pele, tsamaisa e tšoanang ho fatše, hula matsoho.

Hantle phethile mofuthu-up pele ho ikoetlisa le tla thusa ho etsa hore mosebetsi morago ga moo e ba atlehang ka ho fetisisa. Ya e le hantle, re lokela ho nahana hore hona joale ka khona ho nka mojaro leha e le ofe 'me ka nako e tšoanang u tla thaba haholo, a se ke a senya letho. Kamehla boloka lula ba le seli ka ho fana ka koetliso le ho tseba ha hore ba khaotse ho. Ebe litlelase tla hlile ba monate, 'me ho fana ka phello batlang.