Kamora ho hlaha lesea, basali ba bangata ba lora hore na ba ka khutla joang ka potlako. Haeba melao e itseng e hlokomeloa, sena ha se thata ebile ha se ama monyetla oa ho anyesa. Kahoo kajeno re tla bua ka li-gymnastics ka mor'a hore Cindy Crawford a tsoaloe le ho hlahloba mekhoa e mengata ea ho ikoetlisa.
Li-gymnastics ka mor'a ho beleha bakeng sa tahlehelo ea boima ba 'mele
"Ntho e ncha" ke lenaneo la phetoho le hlahisoang ke mohlala o tummeng oa Cindy Crawford. Mokhoa ona o u lumella ho hlaphoheloa ka bonolo, habonolo le kapele kamoo ho khonehang kamora 'tsoalo le ho fumana palo e tsotehang.
Mesebetsi e ikemiselitse ho matlafatsa lihlopha tse kholo tsa mesifa - matsoho, maoto, khutla, mpa. Ho qala ka metsotso e 10 ka letsatsi, butle-butle u tla qeta lihora tse ngata tsa koetliso. Sena se tla thusa ho theola boima ba 'mele le ho hula lesela. Ho tsosolosa palo ka mor'a ho beleha ho etsa mosebetsi o thata haholo le o thata, kahoo ho ikoetlisa ho lokela ho ba ho phutholohile le ho sireletseha ha ho khoneha.
Ho bohlokwa haholo ho lefa mojaro ka tsela e nepahetseng, e le hore e se ke ea ama monyetla oa ho anyesa lesea. Lenaneo lena le u lumella hore u ikoetlisa 'mele butle-butle, e leng ho fokotsa kotsi ea ho lahleheloa ke lebese. Ho e-na le hoo, boikoetliso bo itekanetseng hammoho le ho ikoetlisa ka ntle ho ntlafatsa ho potoloha ha mali le metabolism.
Ho ikoetlisa ho tsosolosa sebopeho
Boikoetliso bo bongata bo etsoa leshano, ka mokhoa o tsitsitseng, ha hoa lokela ho ba le mekhatlo e potlakileng. Sena se o nolofalletsa ho laola tekanyo ea khatello ea maikutlo le ho thibela likotsi.
- Ho qala boemo: ho robala ka morao, maoto a khumama ka mangole, matsoho ka thōko. Ha u tsoa mouoane, phahamisa pelvis ho fumana mola o otlolohileng. Ka ts'usumetso ho theoha. Pheta ka makhetlo a 12 ho feta. Koetliso ena e matlafatsa menoana, mesifa ea khatiso le lumbar spine.
- Ho qala boemo: ho robala ka morao, maoto a khumama ka mangole, a khumama hammoho, maoto fatše. Matsoho ka kutu, liatla tsa fatše. Butle-butle u phahamise leoto le le leng, u le otlolohe ka mangole, u hula menoana. Pheta lebelo la maoto ka makhetlo a 10-12, theola leoto ho ea pele ho lona, pheta leoto le leng. Koetliso ena e fana ka boima mokokotlong oa lumbar, mesifa ea namane, e otlolla ka morao.
- Ho qala boemo: lutse, maoto a tšela ka pel'a hao ("lotus pose"). Beha matsoho a hao ka mpeng, haufi le navel. Nka phefumoloho e tebileng. Ho hlokahala hore moea o kenelle likarolong tse ka tlaase tsa matšoafo, kahoo nahana hore u phefumoloha mokokotlo oa hao. Ka ho nepahala ha mosebetsi ona, u tla ikutloa hore matsoho a fetola boemo ba bona, a arohana hanyane ka mahlakoreng. Etsa marumo a joalo a mararo. Kamora 'ona, fetisetsa liatla ho likhopo' me u etse bo-mphato bo tebileng bo bobebe bohareng ba mpa. U lokela ho ikutloa kamoo likhopo li atolohang kateng ha moea o tlatsa matšoafo. Karolo ea ho qetela ea boikoetliso-matsoho a ho beha ka bolokolohi mangole a hae, a shebile hanyenyane morao. Ho kenya karolo e ka holimo ea matšoafo - u tla ikutloa kamoo sefuba se hlahang kateng. Kamora ho fela ha boikoetliso boo, bothata bohle bo lokela ho phetoa ka makhetlo a mararo. Koetliso ena e bonolo haholo 'me e nka nako e telele. Khabareng, phello ea phekolo ea hae e tsotehang. Matšoao a khatiso le morao a matlafatsoa, mali a ntlafatsoa ka oksijene. Ho tsamaisoa ha mali ho eketseha, liketsahalo tse ngata tsa 'mele li felisoa.
- Ho qala boemo: ka maoto a mane, lifate tsa matsoho li robala fatše, mangole a arohane hanyane. Mokokotlo o otlolohile. Ha ho phunyeletsoa, butle-butle ka hohle kamoo ho ka khonehang ho khumamela morao ka morao, khutlisa hlooho 'me u khutlise hanyenyane. Ka pululo ho ea ka morao, joalokaha eka o qhalla moea ho tsoa matšoafong, boholo ba ho hatisa sekhahla ho sefuba. Pheta ketsahalo ena ka makhetlo a mararo. E thusa ho ntlafatsa ho potoloha ha mali, oksijene mali, ho matlafatsa mesifa ea khatiso, matsoho le morao.
Mesebetsi ena ke mekhoa e metle ka ho fetisisa ea li-gymnastics ka mor'a ho beleha mpa. Hoa hlokahala hore u hlokomele hore moroalo o feteletseng ho bo-'mè ba bacha o hanyetsanoa, ka hona ho ikoetlisa, ho lieha ho ikoetlisa, ho alima ho tloha yoga ho tla u lumella hore u khutlele fomong ka potlako le ka mokhoa o motle kamoo ho ka khonehang.