Ho tloha bongoaneng re tseba hore boikoetliso ba hoseng ha bo feela tsela e ntle ea ho tsoha, empa hape ke tšimoloho e kholo ho letsatsi la ba batlang ho boloka 'mele ea bona ka lentsoe. Ho sa tsotellehe taba ea hore ho rarahaneng ha li ikoetlisa bakeng sa ho ikoetlisa hoseng ho nka metsotso e 10-15 feela, ho thusa 'mele hore o kenelle mosebetsing, o ntša mesifa le ho fana ka tefiso ea matsatsi a mangata ho feta kofi e nkhang hamonate.
U ka etsa joang litšoantšiso tsa hoseng?
Mekhoa e metle ea hoseng e na le litaelo tsa tsona tse tlamang, tseo e leng tsa bohlokoa ho li boloka, e le hore mofuthu ona o ne o le molemo, eseng mahlaba a kotsi. Kahoo, melao e latelang:
- Ho lefisa chelete e lokela ho ba bonolo haholo 'me u be hlokolosi, haeba ue qeta kapele ka mor'a hore u robale. Boima bo tebileng nakong ena bo tla ba le phello e mpe mosebetsing oa pelo. Haeba o batla ho tsamaisa ho sebetsa ka metsotsoana, ho tloha ha u tsoha ho fihlela qalong ea boikoetliso, e lokela ho nka bonyane metsotso e 30-40.
- Molao oa bohlokoa ke oa kamehla! U ikoetlisa letsatsi le leng le le leng kapa bonyane ka makhetlo a 5 ka beke. Maemong a mang kaofela, bokhoni bo tla ba boemong bo tlaase.
- Ho molemo ho etsa mosebetsi oa hoseng le 'mino o thabileng - sena se tla eketsa mofuthu oa hae.
- Mokhoa o nepahetseng oa hoseng o qala ka mofuthu-o qetella o otlolohile - joalo ka ho ikoetlisa.
- Ntho e ikhethileng ea ho lefisa ke hore e lokela ho ama lihlopha tsohle tsa mesifa, eseng feela libaka tsa mathata. Ke feela tabeng ena e ka nkoang e nepahetse le e feletseng.
Haeba u koetlisa hoseng, o eketsa metabolism bakeng sa letsatsi lohle, e leng se u nolofalletsang ho laola boima.
Morning Charge Complex
Hoseng e lokela ho ba monate, kahoo ho molemo ho khetha lenaneo la boithabiso ba hoseng ho itšetlehile ka seo u se ratang. Etsa boikoetliso bo bong le bo bong ka mokhoa o tsitsitseng oa hao ka ho pheta-pheta ho 8-10 ka litsela tse 1-2.
Kenya bakeng sa molala:
- etsa litšekamelo tsa hlooho morao-pele;
- khutlisa hlooho ea hao ka ho le letona le ho le letšehali ho fihlela e emisa;
- Pheta butle-butle le bonolo ka hlooho ea hau.
Ho lefella mahetla le matsoho:
- etsa lipalo ka matsoho a otlolohileng, ho hula selikalikoe pele, ebe o khutlela morao;
- fetola mahetla a hau: pele ka lehlakoreng le leng, joale le kopane;
- Lihlabomo li khumama ka mahlahareng a sefubeng, etsa mehato e potlakileng nako le nako;
- ngoe le e 'ngoe pele, ebe u khutlela morao;
- pheta ketso ea pele ea matsoho.
Ho lefella seeta:
- bophara ba mahetla ka bophara, matsoho lethekeng, ba etsa likokoana-pele, ba leka ho ama matsoho a fatše;
- maoto ka bophara ba mahetla, matsoho lethekeng, etsa ho potoloha ha pelvis;
- maoto ka bophara ba mahetleng, matsoho lethekeng, a etsa litakatso pele le morao.
Ho lefella maoto le menoana:
- bophara ba mahetla ka bophara, matsoho lethekeng; etsa ho potoloha ka maqeba pele ho e 'ngoe, ebe ka tsela e' ngoe;
- pheta bakeng sa maqhetso a mangole;
- pheta-pheta bakeng sa mahlahahlaha a letheka;
- bophara ba mahetla ka bophara, matsoho lethekeng; Latela mehato ka maoto a hao (ka tsela e 'ngoe);
- etsa litulo tse 20 ntle le ho tlosa lirethe tsa fatše, ho ea ka mahlakoreng a marama a 90 likhato, ho hula pelvis morao joalokaha eka u batla ho lula setulong;
- etsa tlhaselo ea khale pele ho e 'ngoe, ka nako e' ngoe ka leoto le leng.
Ho otlolla qetellong:
- lula fatše, maoto a arohane; Otlolla e mong ka leoto leoto le leng le le leng, u boloke maoto le morao ho otlolohile;
- lula fatše, o khumama ka tlas'a maoto a hao, theolela 'mele maotong' me u otlolle matsoho.
Haeba o hloka ho hlaka, o ka fumana lithuto tsa video tsa li-exercice tsa hoseng. E 'ngoe ea tsona e amana le sehlooho sena.