Mafura a kenang ka mpeng ha a thabise feela, empa a kotsi hape bakeng sa bophelo bo botle. 'Nete ke hore mafura a boetse a behoa har'a litho tsa ka hare, a sitisa mosebetsi oa bona o tloaelehileng. Empa, ha ho bohlokoa haholo hore e u susumeletse ho tlosa boima bo feteletseng , ke habohlokoa hore mokhoa ona o le mong - tsena ke li-exercises tsa khatiso le mahlakoreng a kopantsoeng le phepo e nepahetseng.
Nakoana ka phepo e nepahetseng
Ho na le melao e 'maloa e lokelang ho latellanoa.
- U se ke ua ja bosiu - kahoo 'mele oa rona o hlophisitsoe, hore ka ho qala ha mantsiboea lits'ebetso tsohle tsa bohlokoa ho tsona li liehe, kahoo sejana se jeoang sa borscht pele u robala se tla robala holim'a mpa ea hao bosiu bohle.
- Karolo e kholo ea lijo e lokela ho jeoa hoseng, ho fihlela ho lihora tse 15 - pheta polelo e reng "u ja lijo tsa hoseng, u ja lijo tsa motšehare le motsoalle, u fe lijo tsa motšehare ho sera".
- U se ke ua ja lijo tse ngata - li-satiety li nka metsotso e 20 feela ka mor'a hore u je, 'me ka morao ho karolo ena ea boraro ea hora u ka ja haholo! E le ho ja hanyane, o hloka ho ithuta ho ja butle-butle.
- Ho na le likaroloana tse nyenyane - sebelisa lipoleiti tse nyane. Bolotsana bona bo sebelisoa ke palo e eketsehang ea batho, hobane re tloaetse ho lumela mahlo a rona. Ho lula ho le monate haholo ho bona setlolo se senyenyane se nang le lijo tse ngata ho feta sekheo sa lijo ka lebenkeleng le leholo la kamore ea ho jela.
Hore, ha e le hantle, ke sona sohle. Ho latela melao ena hase taba ea ho kopanela liphate, empa ho hongata haholo.
Joale, a re ke re nke karolo e ts'oanang ea lenaneo - hlahisa mochine oa khatiso le mahlakoreng!
Boikoetliso
Re fana ka tlhahiso ea hore u etse li-exercice tsa ho ikoetlisa ho kenya mesifa ea khatiso. Lebaka la ho robala mpa le mahlakoreng a phallelang ke, pele ho tsohle, ho se sebetse, mesifa ea li-flabby, e lokelang ho kenngoa ka tonus. Leha ho le joalo, haeba mesifa ea hau e boetse e na le mafura, u lokela ho hopola hore pompe e ke ke ea sebetsa mona. Letlalo le lokela ho chesoa, empa lik'hilojule tsa rona li chesa, hammoho le lehong le shoeleng ka pel'a oksijene. Kahoo, lebitso la boikoetliso ba aerobic, bo bolelang ho matha, ho tlōla thapo, ho tantša, ho sesa, ho palama libaesekele, joalo-joalo.
Mesebetsi e latelang ke ea khale ea mofuta, oo bohle ba batlang ho hula mochine oa khatiso le ho tlosa mahlakoreng ba lokelang ho ba joalo.
- IP - lutse fatše, e lebisa tlhokomelo matsohong, lokisa khutsufatso pakeng tsa maoto. Re khaola maoto fatše, mangole a kobehile. Re itšetlehile ka morao mme re khumama matsoho, re atolosa maoto ka ho tsuba. Ho inhalation - re theha. Re etsa makhetlo a 10.
- Re robala fatše, maoto a otlolohileng a phahamisa ka lehlakoreng le letona, re nka sefahleho matsohong a rona. Matsoho a otlolohile, re otlolla matsohong a rona, re qhaqha hlooho le mahetleng a tsoang fatše. Re etsa makhetlo a 10 'me qetellong re etsa tse ling tse tharo tsa pulsating ascents.
- Re hloka benche kapa molula-setulo. Re beha maoto a rona mahlakoreng, ho hatisoa ka holimo ho letsoho le ka tlaase, maoto a otlolohile, letsoho le ka holimo le lethekeng. Re etsa nako e khutšoanyane ha re tsoa pululo mme re theoha ka pululelo. Re etsa makhetlo a 10 mootong ka mong.
- Re robala fatše, maoto a le hammoho, mangole a hlaha, 'mele o lebeletse-ena ke boikoetliso ba khale bakeng sa mesifa ea lateral ea khatiso. Re nka sesebelisoa sa letsoho letsohong 'me re beha letsoho pel'a hlooho. Letsoho la bobeli le atolosoa 'meleng. Re etsa likhahla ka lebanta ka mangole a khumame ka pululo. Re etsa mekhoa e meraro ka makhetlo a 10 ka lehlakoreng le leng.
- Bakeng sa boikoetliso bo latelang, re tla hloka simulator e ikhethang bakeng sa mochine oa khatiso le mahlakoreng a "li-wheel" (li-dumbbells wheels). Re lutse fatše ka lirethe, matsoho a tšoere lebili. Re otlolla matsoho mme re otlolla ho fihlela bofelong, ho fihlela meoto ea rona e otlolohile, ka mokhoa o itseng, ho theohela fatše ka 'mele oohle. Re etsa makhetlo a 10.
- Re robala fatše, mangole a rona a tetehile. Re etsa setopo, ho leka ho finyella matsoho maotong. Re etsa makhetlo a 10.
- Re robala fatše, re beha matsoho a rona tlas'a marako, re khaola maoto 'me re etsa "lisekere" - re tšela maoto. Re etsa makhetlo a 20.