Bakeng sa batho ba kenang lipapaling ka mafolofolo, ke habohlokoa ho tseba ho matlafatsa manonyeletso le li-ligaments, hobane ba kenya letsoho liketsong tse ngata le ha u sa ba fe nako, u ka ba le mathata a bophelo bo botle. Ho phatloha ha li-strong tse seng kae tsa liphatsa tsa maqhubu ho bakang khathatso e matla.
Mokhoa oa ho matlafatsa limela le li-tendon?
Qalong, a re bueng ka lijo, hobane phepo e bohlokoa haholo. Ntlha ea pele, u lokela ho tlosa liponto tse eketsehileng, hobane sena ke moroalo o eketsehileng manonyeletsong. Ea bobeli, lijo li lokela ho fapana. Ntlha ea boraro, tlhokomelo e khethehileng e lokela ho lefshoa ho lihlahisoa tse nang le livithamine E le C. Haeba u thahasella mokhoa oa ho matlafatsa li-tendon, li kenyeletsa lijo tse hlahisang lijalo: lijo-thollo, oli, tšoeu ea likhoho, lirase, lihoete, k'habeche, meroho, garlic , joalo-joalo. Etsa bonnete ba hore o noa metsi a hloekileng.
Mokhoa oa ho matlafatsa manonyeletso le li-ligaments - Ho ikoetlisa
- Lihlopha . Ena ke boikoetliso bo botle ba maoto. Ema e otlolohile, beha maoto a hao ka bophara ba mahetleng a hau. Squat butle pele likhama li lekana le fatše. Emisa metsotsoana e seng mekae mme u nyolohe.
- Tsoha likoseng . Koetliso ena e tla thusa ho matlafatsa tete ea tendon, e atisang ho utloa bohloko ha e ntse e sebetsa. Emela leralleng e le hore serethe se thekesele. Tsamaea liotleng tsa hao, ebe u teba butle.
- Benche mochine o nang le boima ba dumbbell . Koetliso ena e matlafatsa ligament ea triceps. Ipehele ka bencheng mme u phahamise litlolo tsa hlooho holim 'a hlooho ea hau, u hatelle likhapha tsa hao' meleng. Fokotsa menoana ea lifahleho phatleng 'me u khutlele sebakeng sa pele.
Ho fumana mokhoa oa ho matlafatsa li-ligamente, ho hlokahala hore u re ka litokisetso tse khethehileng tse matlafatsang sebopeho sa lisele. U ka sebelisa chelete ka litokisetso tsa chondroitin, glucosamine kapa tse nang le collagen, hammoho le li-vithamine.