Covid-19 Lockdown: Boikoetliso bo Bonolo boo U ka bo Etsang Lapeng

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Ka la 24 Hlakubele 2020, Tonakholo e laetse batho bohle ba limilione tse likete tse 1,3 naheng hore ba lule ka matlung a bona libeke tse tharo, ho emisa ho ata ha coronavirus, e nkileng bophelo ba batho ba 24,096 ho tloha ha e fihla ka Phato 2019 ho Wuhan.

'Ho tla ba le thibelo e felletseng ea ho tsoa ka matlong a hau. Setereke se seng le se seng, setereke se seng le se seng, 'mila o mong le o mong o tla koaloa,' ho boletse Tonakholo ka Labobeli bosiu, a fa baahi tsebiso e ka tlase ho lihora tse 'ne pele taelo e qala ka 12:01 a

Ka batho ba laetsoeng ho lula hae lihora tsohle, ntle le haeba ho na le potlaka e ke keng ea qojoa, sechaba sohle se koaletsoe. Hammoho le palo ea litsi tse koetsoeng, sehalalelo sa hau - sebaka sa hau sa mofufutso le ho sebetsa ka thata - le sona se koetsoe. E, re bua ka boikoetliso ba hau. U kanna oa sitoa ho ea pompa litekanyo tse ling sebakeng sa boikoetliso ho boloka mmele oa hau o lekana, empa na u ne u tseba hore ho na le boitlhakiso bo 'maloa boo u ka bo etsang lapeng la hau?

Kajeno, re tla thathamisa mekhoa e bonolo e 12 eo u ka e etsang u le hae. Le hona, ntle le ts'ebeliso ea mefuta ea lisebelisoa.

1. Monna-moholo

Boikoetliso bo bonolo, motho ea matlahali o na le molemo ho mang kapa mang ea nang le bohloko ba mokokotlo [1] . Ha u nahana ka lihora tse telele tseo u tla li qeta u lutse nakong ea ho notlela, boikoetliso bona bo ka thusa ho matlafatsa mokokotlo oa hau o tlase le o kaholimo hammoho le matla a hau a mantlha [pedi] .

Mokhoa oa ho etsa:

• Robala ka mpeng holim'a moseme u phahamisitse maoto, 'me u otlolletse matsoho ka pel'a hao.
• Phahamisa matsoho le maoto ka bobeli ka nako e le 'ngoe (10-15 cm ho tloha fatše).
• Boloka hlooho ea hau e sa nke lehlakore tumellanong le mokokotlo oa hau.
• Tšoara boemo bona metsotsoana e seng mekae.
• Ebe u theohela morao sebakeng sa ho qala.

2. Sututsa

E 'ngoe ea boikoetliso bo tloaelehileng haholo bo etsoang, li-push-up ke boikoetliso bo botle ho u fa mamello. E boetse e thusa ho aha matla a hau, mokoka, ho chesa likhalori, le ho eketsa ho thatafala kelellong [3] .

Mokhoa oa ho etsa:

• Robala fatše 'me u behe liatla tsa hao mahlakoreng a sefuba sa hao.
• Ha u khumama hanyenyane, sutumelletsa 'mele oa hao holimo ho fihlela matsoho a hao a batla a otlolohile.
• Ebe u theola 'mele oa hao butle butle ho fihlela mokokotlo oa hao o kobehetse ho likhato tse 90' ​​me u ikoetlisetse holimo.
• Etsa lihlopha tse 2-3 tsa makhetlo a 12.

3. Ho qhomela Jack

Molemo bakeng sa 'mele oohle, ho qhomela jacks ke litlhahlobo tse ntle ka ho fetesisa tsa pelo. Ho etsa li-jacks tse tlolang khafetsa ho ka thusa ho matlafatsa pelo ea hau, ho matlafatsa mesifa le ho thusa ho theola boima ba 'mele [4] . E boetse e na le thuso bakeng sa ho nyolla maikutlo a hau hanghang mme e thusa ho imolla khatello ea maikutlo.

Mokhoa oa ho etsa:

• Ema o otlolohile ka maoto hammoho le matsoho mahlakoreng a hau.
• Tloha hammoho le ho phahamisa matsoho ka holim'a hlooho ea hau ebe u arohanya maoto.
• Khutlisa motsamao mme u khutlele sebakeng sa pele.
• Ebe u qala ho e etsa kapele.
• Etsa metsotsoana e 45 ho isa ho e 60 ho fumana phello e ntle ea boikoetliso.

4. Ntja e shebileng tlase

E 'ngoe ea litlhahiso tse molemo ka ho fetisisa bakeng sa ho imolla ho patoa, boemo ba ntja bo shebileng tlase bo otlolla' mele oohle oa hau 'me bo ntša tsitsipano. Ho ikoetlisa ho tla otlolla mesifa ea hau ho fana ka phomolo ho bohloko ba mesifa [5] .

Mokhoa oa ho etsa:

• Ema ka maoto le matsoho a hau a mane, a tsejoang hape e le tafole pose.
• Ka bonolo phahamisa letheka ha u ntse u hema le ho otlolla mangole le litsoeng.
• Matsoho a lokela ho lumellana le mahetla a hao, 'me maoto a hao a tsamaisane le letheka.
• Menoana e lokela ho supisoa kantle.
• Tobetsa matsoho a hau habobebe ebe o otlolla molala oa hau.
• Retelletsa mahlo a hao mokhubung oa hau 'me u lule sebakeng seo metsotsoana e seng mekae.
• Tloho maemong a pele ka ho koba mangole ebe o khutlela tafoleng.

5. Makumane

Ka ho etsa li-crunches, hammoho le tsa phepo e nepahetseng le mesebetsi e meng ea 'mele, o ka tlosa mafura a mangata le a sa batleheng a bokellaneng thekeng la hao. Hape, li-crunche tsa mpa li etselitsoe ho hlahisa mesifa ea mantlha ea 'mele [6] . Li-crunches li mefuta e fapaneng.

Crunch ea kamehla:

• Robala ka mokokotlo oa hau.
• Jala maoto a hau fatše, bophara ba letheka.
• Koba mangole ebe u beha matsoho sefubeng sa hao.
• Etsa konteraka ea hau ea hau le ho kenya moea.
• Exhale le ho phahamisa 'mele oa hau o kaholimo, ho boloka hlooho le molala li phutholohile.
• Inhale 'me u khutlele sebakeng sa ho qala.

Crunch e sothehileng:

• Robala fatše fatše ka mokokotlo, u khumame ka mangole ka likhato tse 90.
• Beha matsoho ka morao ho hlooho kapa sefubeng (Ba qalang ba lokela ho ba beha sefubeng).
• Koala sekoti sa hau maotong, u phahamise mahetla fatše.
• Ha o kobeha sotha e le hore setsoe se le seng se supa mangoleng a sona a fapaneng.
• Tšoara boemo bo kobehileng 'me u tiise mesifa ea mpa metsotsoana e 2.
• Pheta ka lehlakoreng le leng.

6. Polank

Boikoetliso bona bo thusa ho matlafatsa mokokotlo oa hau, ho eketsa tlhaloso ea mesifa le ho fokotsa bohloko ba morao. Sena se boetse se thusa ho otlolla mesifa ea maoto, joalo ka boikoetliso bo bong bo sebetsang bakeng sa ho eketsa bophahamo ba hau [7] . E boetse e thusa ho matlafatsa mokokotlo oa hau, ho eketsa tlhaloso ea mesifa le ho fokotsa bohloko ba morao.

Mokhoa oa ho etsa:

• Robala fatshe ka ho sheba fatshe.
• Beha litsoeng ka tlas'a mahetla 'me u otlolle maoto.
• Tlohela ho abs ea hau 'me u tsohe fatše.
• Boloka mola o otlolohileng ho tloha hloohong ho ea seretheng, sheba fatše le ho phefumoloha ho tloaelehileng.
• Lula maemong a metsotsoana e 30 'me u etse lisete tse 2 ho isa ho tse 3 qalong, hamorao eketsa nako ea ho ts'oara ho fihlela 60sec.

7. Masumu

Boikoetliso bona bo ipitsa ka ha bo tšoana le masumu pejana bo hlaseloa. Ke boemo boo hangata bo khothalletsoang maloetse a fapaneng a bophelo bo botle [8] . Cobra pose e kokobetsa khatello ea maikutlo mesifa ea hau ea morao mme e ntlafatsa ho sisinyeha ha mokokotlo.

Mokhoa oa ho etsa:

• Robala ka mpeng 'me u boloke maoto a hau a le haufi' me menoana e otlolohile fatše.
• Beha liatla tsa hau pela lehetla la hao 'me u lumelle hore phatla e lule fatše.
• Inhale ka botebo 'me u phahamisetse hlooho ea hau sebakeng sa metsing.
• Leka ho bona marulelo.
• Boloka boemo ho fihlela metsotsoana e 20 ho isa ho e 30.
• Hulela 'me u ntše moea o tebileng hohle.
• Khutlela sebakeng sa pele ha u ntse u hema ka matla.
• Pheta ts'ebetso makhetlo a 4-5.

8. Likhahla

Boikoetliso bona bo bitsoa 'Morena oa boikoetliso'. Ho etsa boikoetliso bona ho thusa ho matlafatsa mesifa le manonyeletso a mmele o ka tlase. [9] .

Mokhoa oa ho etsa:

• Qala ka boemo bo tloaelehileng ba ho ema ka ho boloka maoto a hau a letheka la bophara ba letheka.
• Ikakhele ka setotsoana ka ho theola letheka morao le tlase ha o ntse o khumama ka mangole ha oa lokela ho tšela maqaqailana le pele.
• Ikitlaetse ka maoto ha u tsoa ka squat.

9. Marang-rang

Mosebetsi o motle o sebetsang mokokotlong o u thusang ho matlafatsa 'mele oa hau o tlase le ho sisinyeha lethekeng [10] .

Mokhoa oa ho etsa:

• Boloka mokokotlo oa hau o sa jele paate 'me u phahamise hlooho, ebe u beha matsoho lethekeng ebe u fetela pele ka leoto le le leng ho fihlela serope sa hau se tšoana le fatše.
• Lahlela lengole la hao morao 'me u lekanye menoaneng ea hau ea morao.
• Ha u ntse u etsa sena, boloka mokokotlo oa hao o otlolohile moleng le lengole la morao le serope.
• Khutlela boemong ba hau ka ho sutumetsa leoto la hao la pele le ho hata maoto hammoho.

10. Potoloho ea Hip

Boikoetliso bona bo thusa ho lokisetsa 'mele oa hau ho ikoetlisa. Letheka hangata lea thatafala ka lebaka la lihora tse telele tsa ho lula, ka hona ka ho etsa sena ho thusa ho ntlafatsa motsamao oa lenonyello la letheka hape. [leshome le motso o mong] .

Mokhoa oa ho etsa:

• Ema fatše 'me maoto a hao a arotsoe.
• Beha matsoho ka bobeli thekeng.
• Ebe u qala ho tsamaisa letheka ka motsamao o chitja ka ho le letšehali metsotsoana e 10.
• Pheta se ts'oanang ka ho le letona.

11. Borokho ba Glute

E ntle haholo bakeng sa ho ntlafatsa ho sisinyeha ha letheka le ho matlafatsa mokokotlo oa hau o ka tlase, marokho a glute a molemo haholo ho mosebeletsi ea tlamiloeng tafoleng [12] .

Mokhoa oa ho etsa:

• Bakeng sa sena, o hloka ho paqama ka mokokotlo, o khumama ka mangole ebe o etsa hore a bapane ka ho lula hole.
• Ebe u sutumetsa ka tlase ho maoto a hao 'me u phahamise maqhubu a hao ka ho holisa letheka.
• Tšoara boemo bona hantle ho 20 ho isa ho 30sec ebe o pheta makhetlo a 3 ho isa ho a 5.

12. Boemo ba leoto le le leng

Boikoetliso bo bonolo empa bo sebetsa bakeng sa ho ntlafatsa botsitso le matla a maqaqailana, ho ema ha leoto le le leng ho ka u thusa ho thibela ho oa ho ka bakang kotsi e mpe [13] .

Mokhoa oa ho etsa:

• Emang le otlolohile ka maoto hammoho.
• Eba le ntho e tsitsitseng joalo ka setulo kapa khaontara ea kichine haufinyane hore o tle o e ts'oare haeba o qala ho ikutloa o sa tsitsa.
• Phahamisa leoto le le leng fatše.
• Se ke oa lumella maoto a hau ho ama.
• Tšoara boemo ba metsotsoana e 30-60.

Ka Tsebiso ea ho Qetela…

Ha bongata ba rona re sebetsa malapeng nakong ea ho koaloa ha li-covid-19, boikoetliso bo boletsoeng ka holimo bo bonolo bo ka thusa ho tsamaisa 'mele oa hau le ho qoba likotsi tsa maemo a' maloa a bophelo bo botle joalo ka botenya, khatello e phahameng ea mali, tsoekere e phahameng maling le k'holeseterole e phahameng.

Kahoo, o se ts'oenyehe ka hore na boikoetliso ba hau bo koaloa joang empa leboha hore o na le sebaka sa ho ikoetlisa. Ntle le sena, etsa bonnete ba hore u latela phepo e nepahetseng 'me u iphumanele letsatsi - ka lifensetere kapa mamati a' nete. Hlokomela 'me u se ke ua tšoha. Lula hae. Lula u sireletsehile.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang