Hypodinamy kapa mokhoa oa ho phela ka nako e telele ke oa tlhaho ho batho ba bangata ba kajeno. Ke ka lebaka leo bohlokoa bo khethehileng bo fumanoang ke li-gymnastics tsa meriana bakeng sa mokokotlo, oo hona joale o lokelang ho etsoa ka motsotsoana o mong le o mong, haeba eseng bohle. Qalong ho thata, botsoa, ha ho na nako - mme o tla kenella, hlokomela phalliso ea boiketlo le ho felisa metsotso ea mesebetsi e joalo ka menyaka. Kajeno u ka fumana lithuto tsa Tibet, tsa Sejapane, tsa Sechaena, tsa boikoetliso bakeng sa mokokotlo, empa re tla tšohla phetolelo ea khale e amoheloang ke litsebi tse tsoang Russia, e khothalletsoang ke lingaka tse etellang pele le lingaka. Ho etsa mokhoa o sa rutoang ho ka ba kotsi, hobane mokokotlo o ela hloko tšusumetso e ka ntle.
Botle bakeng sa mokokotlo: Lefapha la mokokotlo
Mesebetsi ena e bohlokoa haholo ho ba nang le bohloko ba molala, ho tloha hloohong, esita le ho bohle ba fumanang lefu la cervical osteochondrosis.
- Ho qala boemo: ho lula setulong kapa ho emisa, matsoho ka thōko. Tlosa hlooho ho ea boemong bo ka holimo le letšehali, ka ho le letona. Pheta ka makhetlo a 5-10.
- Ho qala boemo: ho lutse kapa ho ema, matsoho ka thōko. Theola fatše fatše, o leka ho hatella lesea la hao sefubeng. Pheta ka makhetlo a 5-10.
- Ho qala boemo: ho lutse kapa ho ema, matsoho ka thōko. Tlosa hlooho ea hau, ha u hula lesea la hao butle. Pheta ka makhetlo a 5-10.
- Ho qala boemo: lutse, kenya letsoho phatleng. Ho khumamela hlooho, tobetsa sefate phatleng ea hae ka metsotsoana e ka bang 10, ebe o nka khefu. Pheta ka makhetlo a 10.
- Ho qala boemo: lutse, kenya letsoho ka tempeleng. Ha a roba hlooho ka lehlakoreng le leng, e hatelle ka letsoho la hae ka metsotsoana e 10. Ho phomola. Pheta ka makhetlo a 10.
- Ho qala boemo: ho lutse kapa ho robala fatše. Senya sebaka sa mesifa e ka morao hloohong. Tšoara ka thata ka ho lekaneng bakeng sa metsotso e 3-4
Haeba u e-na le mahlaba, u lokela ho sebelisa mokhoa oa ho silila, ebe o ea libokeng. Sena se tla thusa ho rarolla bothata kapele kamoo ho khonehang.
Meriana ea phekolo ea mokokotlo: lefapha la thoracic
Haeba u utloa bohloko bo boholo ba molala, u lokela ho etsa sena se rarahaneng, kaha tsena li peli li hokahane. Haeba bohloko bo le sebakeng sa thothoki, joale u eletsoa hore u sebelise le ho ikoetlisa bakeng sa lefapha la mokokotlo.
- Ho qala boemo: lutse setulong, beha matsoho ka morao hloohong. Khutlela fatše, u hatelletse mokokotlo ho ea holimo ka morao ho setulo. Koala hape, ebe u itšetlehile ka pele. Pheta ka makhetlo a 3-4.
- Ho qala boemo: ho lutse kapa ho ema, matsoho ka thōko. Phahamisa mahetleng, emisa metsotsoana e 10. Phomola, phefumoloha. Pheta ka makhetlo a 5-10.
- Ho qala ka sebaka se ka morao, tlas'a mokokotlo, beha mochine o thata ka bophara ba 10 cm. Koola, phahamisa kutu e ka holimo. Tsamaea holimo kapa ka tlase ebe o pheta. Bakeng sa libaka tse ling u hloka lisebelisoa tse 4-5.
Ka molao, lefapha lena la mokokotlo ha le bobe haholo, kahoo ho ikoetlisa tse seng kae ho lekane. Botle bo botle ba ho silila kapa ho silila ho thusa ka motho e mong kapa ho silila.
Meriana ea phekolo ea mokokotlo
Ha u etsa boikoetliso, etsa bonnete ba hore ha ho na bohloko bo matla. Etsa hore boikoetliso bona bo tsamaee hantle, kapa leka hape.
- Ho qala boemo: ho robala ka morao, matsoho hammoho le 'mele, maoto a kobehile hanyenyane. Fokotsa mesifa ea mpa 5-10 linako tse ling.
- Ho qala boemo: ho robala ka morao, matsoho hammoho le 'mele, maoto a otlolla. Phahamisa lebanta le tsitsitseng, ema metsotsoana e 10. Ka mor'a ho phomola, pheta. Ho matha ka makhetlo a 10.
- Ho qala boemo: ho robala ka morao, maoto a kobehile. Letsoho le letona le ka lebaleng le letšehali, le letšehali le ka leoto le letona. Phahamisa leoto la hao, empa ka letsoho la hao, hanela. Pheta ka makhetlo a 5-10 ho lehlakoreng le leng.
Ntho ea bohlokoa ke kamehla! Mesebetsi ea letsatsi le letsatsi e tla u fa sephetho se letetsoe nako e telele.