U batla ho theola mafura a serope? Leka Boikoetliso bona ba 6

Mabitso A Makaletseng A Bana

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

  • Lihora tse 5 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete onaChaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
  • adg_65_100x83
  • Lihora tse 6 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela! Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
  • Lihora tse 8 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
  • Lihora tse 11 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021 Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021
E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Lijo tse matlafatsang Lijo Fitness oi-Neha Ghosh Ka Neha Ghosh ka la 28 Phupu, 2020| E hlahlobisitsoe ke Susan Jennifer

Na lijini tsa hao li u lekana hantle? Na u tšoenyehile ka mafura a mangata a bokellelitsoeng liropeng tsa hao mme u nahana ho a chesa ka nepo? Ha u sa tšoenyeha hape, sengolong sena re tla bua ka boikoetliso ho fokotsa mafura a serope.



Ho tloaelehile haholo ebile ho phetse hantle ho ba le mafura a 'mele mme ho hlokahala feela karolo e itseng ea ona bakeng sa tšebetso e nepahetseng ea' mele [1] . Empa, ho feta moo ho ka baka mathata a mangata a bophelo bo botle.



boitlhakiso ho fokotsa mafura a serope

Banna le basali ba na le mafura a 'mele' me hangata a tloaetse ho ipokella liropeng, thekeng le marameng [pedi] . Basali, ka ho khetheha, ba na le mafura a mokotla o bolokiloeng mahetleng a kantle hobane ba na le noka e kholo ho feta banna [3] .

Ho na le boikoetliso bo itseng bo ka thusang ho fokotsa mafura a serope. Empa hammoho le boikoetliso bona ho ja phepo e nepahetseng le ho kenyelletsa liphetoho tse itseng bophelong, ho hlokahala ho u thusa ho fumana litholoana tse tšoarellang.



Re thathamisitse boikoetliso bo ka thusang ho fokotsa mafura a serope.

Lethathamo

1. Maqhubu

Li-squats, tse tsejoang hape e le morena oa boikoetliso li shebile haholo-holo li-quadriceps le likhoele tsa serope le gluteus [4] , [5] . Ho ikoetlisa ho ka thusa ho hlahisa lirope tsa hau le ho fokotsa mafura a serope.

Mokhoa oa ho etsa:



Ema o otlolohile ka maoto le bophara ba letheka.

● Butle-butle mangole ka ho sutumelletsa gluteus ea hao morao le ho boloka mokokotlo oa hao o otlolohile.

● Theoha ho fihlela lirope tsa hau li tšoana le fatše.

● Tšoara boemo bona metsotsoana e 10 'me butle-butle u eme u khutletse sebakeng se tloaelehileng.

● Pheta ts'ebetso ea li-sete tse 10.

Keletso: Se ke oa ikhathatsa ho feta kamoo o ka lematsang lengole la hao.

Lethathamo

2. Li-squats tse pharaletseng

Squat e kholo kapa sumo squat e fapane le squat e tloaelehileng. Ka squat se tloaelehileng, maoto a beoa ka bophara ba letheka 'me menoana e shebile pele, athe, ka maoto a sephara maoto a eme ka mokhoa o pharaletseng menoana e kentsoe ka lehlakore la likhato tsa 45. Li-squat tse pharaletseng li shebile mesifa ea kahare ea serope, gluteus, quadriceps, hamstrings le flex flexers.

Mokhoa oa ho etsa:

Ema maoto a hao a le sephara ho feta bophara ba mahetla (bophara ba maoto a mararo ho isa ho a mane), menoana ea maoto e ne e le likhato tse 45 'me u boloke matsoho a hau mahlakoreng a hau.

● Etsa hore mokokotlo oa hao o otlolohe, o shebahale o otlolohile 'me u behe sefubeng. Ikokobetse ka ho koba mangole.

● Hang ha lirope tsa hau li tšoana le fatše, beha matla liretheng tsa hao ho emela rep e le 'ngoe.

● Pheta boikoetliso ka makhetlo a robeli.

Keletso: Etsa bonnete ba hore ha o hatelle mangole.

Lethathamo

3. Phahamisa leoto

Ho phahamisa leoto ke le leng la boikoetliso le ka kenyelletsoang ts'ebetsong ea hau ea boikoetliso. Boikoetliso bona bo kenyelletsa ho sutumetsa leoto hole le midline ea 'mele e etsoang ka ho robala ka lehlakore. Leoto le mahlakoreng le phahamisa liphofu tsa gluteus, lirope le mesifa ea letheka. Sena e ka ba boikoetliso bo sebetsang ba ho fokotsa mafura a serope [6] .

Mokhoa oa ho etsa:

Beha mmete fatshe. Robala ka lehlakoreng la hau le letšehali kapa le letona, ho sa tsotelehe hore na u boemong bo botle.

● Boloka 'mele oa hao o le moleng o otlolohileng ho tloha hloohong ho ea monoaneng oa maoto' me u otlolotse maoto le holimo.

● Boloka letsoho le leng tlas’a hlooho ea hao bakeng sa tšehetso ’me le behe le leng ka pel’a hao bakeng sa tšehetso e molemo.

● Ha u ntse u hemela holimo, phahamisa leoto la hao le le leng ka hohle kamoo u ka khonang. Se ke oa otlolla leoto la hau.

● Hulela moea ebe o khutlisetsa leoto morao moo le qalang teng.

● Pheta boikoetliso bona makhetlo a 10.

Keletso: Ha o etsa boikoetliso ba leoto le ka lehlakoreng, qoba ho phahamisetsa leoto la hao holimo haholo mme o le theole hanyane ha o utloa khatello mokokotlong oa hau.

Setšoantšo sa setšoantšo: Youtube

10 Boikoetliso bo Molemohali Bakeng sa Mahlo a Khathetseng

Lethathamo

4. Phahamisa / gluteus leoto phahamisa

Ho phahamisa leoto la morao / gluteus ke boikoetliso bo botle ho ba qalang. E sebetsa mesifeng ea gluteus le hamstrings e ka u thusang ho fihlela lirope tse bobebe ha u le hae. Ntle le moo, ho etsa boikoetliso bona ho tla thusa ho theola mesifa.

Mokhoa oa ho etsa:

Beha mmete fatše. Robala fatše ka ho shebana le moseme, hokahanya menoana ea hao ebe u beha phatla ea hao ho eona.

● Butle-butle, phahamisetsa leoto la hao le letona holimo 'me u theole leoto la hao ho ea moo u qalang teng.

● Pheta boikoetliso bona ebe u chencha maoto.

● Etsa boikoetliso bona makhetlo a 10.

Keletso: Se ke oa inamisa mokokotlo ha u ntse u etsa boikoetliso bona ho qoba khatello mokokotlong oa hau.

Setšoantšo sa setšoantšo: Healthline

Lethathamo

5. Phahamisa leoto la ka pele

Ho phahamisa maoto ka pele ke boikoetliso bo bong bo ka u thusang ho fumana lirope tse otlolohileng. Boikoetliso bona bo sebetsa ho li-quadriceps le hip flexors. U ka etsa leoto la pele la ho ikoetlisa u ntse u eme 'me hape u paqame.

Mokhoa oa ho etsa:

Boemo ba ho ema

Ema o otlolohile 'me u leka-lekanye' mele oa hau ka ho beha boima ba hau leoto le le leng.

● Lula menoana ea hao e otlolohile 'me u phahamise leoto le leng ka pel'a' mele oa hao.

● Etsa bonnete ba hore maoto a hao a otlolohile nakong ea boikoetliso.

● Joale, etsa boikoetliso bona ka ho chencha maoto.

● Pheta boikoetliso bona ka makhetlo a 5 ho isa ho a 10.

Keletso : Ha o phahamisa leoto, o seke oa sutumetsa mmele oa hau o kaholimo. E boloke e otlolohile.

Ho paqama fatshe

Beha mmete fatshe. Robala ka mokokotlo 'me u boloke leoto la hao le letona le otlolohile ka pel'a hao' me u khumame leoto la hao le letšehali matsoho a behiloe lehlakoreng la hao.

● Butle-butle, phahamisa leoto la hao le letona ho fihlela le fihla bophahamong bo lekanang le ba leoto le letšehali.

● Ebe u theola leoto butle-butle.

● Pheta sena ka makhetlo a 10 'me u etse se tšoanang ka leoto la hao le letšehali.

Setšoantšo sa Ref: sportsinjuryclinic, boikoetliso ba masole

Lethathamo

6. Tonki e raha

Boikoetliso ba tonki, bo tsejoang hape e le katoloso ea letheka le manonyeletso a maoto a kobehileng, ke boikoetliso bo botle ka ho fetesisa ba ho sebetsa mesifa ea hao e phatsimang, sehlopha sa mesifa e meraro e fumanehang marameng. Tonki e raha molumo, e tiisa le ho matlafatsa gluteus, e u fang matono a tiileng. Boikoetliso bona bo shebile gluteus maximus, kholo ka ho fetisisa le e matla ho feta mesifa eohle e meraro ea gluteal.

Mokhoa oa ho etsa:

Beha mmete fatše. Theohela liatleng tsa hao le mangoleng joalo ka ha matsoho a hau a le tlasa mahetla le mangole a ka tlasa letheka la hao ka kotloloho. Boloka molala oa hau le mokokotlo sebakeng se sa jeleng paate.

● Pepeta selikalikoe 'me u phahamise leoto la hao le letšehali butle' me u lebe holim 'a siling u ntse u kentse lengole la hao' me leoto le supa.

● Khutlela boemong bo tloaelehileng.

● Pheta boikoetliso bona ka makhetlo a 12 ka lehlakoreng le leng ebe u chencha maoto 'me u etse se tšoanang.

Keletso: Ha u ntse u phahamisa leoto u se ke ua theola mokokotlo oa hau o tlase. Boloka mokokotlo oa hau o tlase o otlolohile 'me u shebane le gluteus ea hau.

Setšoantšo sa setšoantšo: Youtube

Lethathamo

Liphetoho tseleng ea bophelo bakeng sa ho fokotsa mafura a serope

Motsoako oa lijo le boikoetliso lia hlokahala haeba u lebelletse ho lahleheloa ke mafura a 'mele, ho kenyeletsoa mafura a serope. Mona ke liphetoho tse ling bophelong tseo u lokelang ho li kenyelletsa ts'ebetsong ea hau ea letsatsi le letsatsi hammoho le boikoetliso bona.

● Kenyelletsa lijo tse nang le protheine e ngata lijong tsa hau tse kang mahe, linaoa, tlhapi, linate, lihlahisoa tsa lebese, nama e se nang mafura le likhoho.

● Ja lijo tse nang le mafura a phetseng hantle joaloka linate le lipeo, mehloaare le oli ea mohloaare, li-avocado jj.

● E-ba le mefuta e fapaneng e fapaneng litholoana le meroho e mebala .

● Robala hamonate bosiu.

● Qoba ho imeloa kelellong.

● Fokotsa tšebeliso ea lino tse tahang.

● Qoba ho tsuba.

Lipotso tse tloaelehileng

P. Na li-squats li fokotsa mafura a serope?

HO . E, squats thusa ho fokotsa mafura a serope.

P. Na ho matha ho chesa mafura a serope?

HO. Ho matha ke boikoetliso bo boholo bakeng sa ho theola boima ba 'mele. E chesa lik'hilojule ebile e thusa ho fokotsa mafura a 'mele. E lla maoto le mofeng, ka hona e fana ka sebopeho se hlakileng haholoanyane ho marako le lirope tsa hau.

Q. Ke litlhahlobo life tse lahlang mafura a serope?

HO. Li-squats tse pharalletseng, ho raha esele, ho phahamisa leoto la lehlakore, ho phahamisa leoto la ka pele ke tse ling tsa boikoetliso bo ka thusang ho tlosa mafura a serope.

P. Ke lijo life tseo ke lokelang ho li ja ho fokotsa mafura a serope?

HO . Ja litholoana le meroho, lithollo, lijo tse nang le protheine le oli e phetseng hantle joalo ka oli ea mohloaare le lioli tsa linate.

P. Ke qobe eng ho lahleheloa ke mafura a serope?

HO. Qoba lijo tse se nang phepo tse ntle le li-fries tsa Fora, lino tse tsoekere, bohobe bo bosoeu, liphaphatha, likuku, ice cream le lipompong.

P. Na u ka theola mafura a serope ha u ikoetlisa feela?

HO. Che, boikoetliso bo le bong bo ke ke ba thusa phepo e nepahetseng e kopantseng le boikoetliso bo tla thusa ho fokotsa mafura liropeng tsa hau.

P. Ho tla nka nako e kae ho lahleheloa ke mafura a serope?

HO . Ho latela liphatsa tsa lefutso, sekhahla sa ts'oaetso, lihormone le mokhoa oa bophelo oa motho.

Susan JenniferPhysiotherapistBenghali ba Physiotherapy Tseba ho feta Susan Jennifer

Horoscope Ea Hau Hosane