Tšehetsa bonolo lutse
Le hoja sebaka sena se bitsoa ho lula habonolo, ha ho bonolo ho batho ba bangata ba nang le 'mele e sataletseng.Haeba u e etsa nako e telele, e tla khathatsa haholo, kahoo sebelisa mosamo!
mokhoa oa ho sebelisa:
-Lula holim'a mosamo le maoto a hao a tšela ka tlhaho.
-Mangole a fatše, pelvis e otlolohile, 'me mokokotlo o atolosoa ka tlhaho.
- Kenya ts'ebetso ea mantlha ho ts'ehetsa mokokotlo o tlase.
-Khutlisetsa mahetleng a hao 'me u tlise matsoho a hau sebakeng se phutholohileng.
- Phomola 'me u boloke' mele oa hau o tsitsitse.Ela hloko khopolo 'me u e lumelle hore e phalle ka tlhaho.
-E boloke metsotso e 3-5.
Sho kobeha ka pele
Ho itloaetsa yoga ho ka eketsa ho tenyetseha ha 'mele, empa ho nka nako.Sebelisa mosamo ho kobeha ka pele, o ka phomotsa selelu sa hau, phatla ea hau e bonolo, phefumoloho ea hau e tsitsitse, 'me u ka kena ka hare ho asana.
mokhoa oa ho sebelisa:
-Bula maoto a hau ka hohle kamoo ho ka khonehang, u se ke ua iketsetsa boiketlo haholo, 'me u se ke ua otlolla ho feta tekano.
-Masapo a lutse a mela ka metso 'me a utloa kamano pakeng tsa' mele le lefats'e.
- Boloka maoto a maoto a hoketsoe, tiisa quadriceps, 'me u sireletse mokokotlo oa maoto.
- Karolo e 'ngoe ea mosamo e behiloe ka pele ho lesapo la mokokotlo, e otlolohile pele.
-Ho hema ho atolosa mokokotlo, le ho phefumoloha ho phutha mosamong.
-E boloke metsotso e 3-5.
Supine beam angle
Asana ena e ka sebelisoa e le qalo kapa pheletso ea boikoetliso.Ena ke asana e bulang chakra ea pelo, e lumellang mahetla, sefuba le mpa hore li bulehe le ho phomola, ha hlooho, molala le mokokotlo li tšehelitsoe mosamong.Etsa sebaka bakeng sa lesapo la mokokotlo le ho fokotsa khatello.
mokhoa oa ho sebelisa:
-Beha mosamo o otlolohile ka morao, ka ntlha e le 'ngoe khahlanong le mokokotlo oa letheka.
-Etsa bonnete ba hore mosamo o haufi le 'mele oa hau ka hohle kamoo ho ka khonehang, ebe o robala butle.
-Haeba 'mele o le molelele, beha setene sa yoga kapa mosamo ka lehlakoreng le leng ho tšehetsa hlooho.
-Ho hula selelu hanyenyane 'me u otlolle mokokotlo oa molala.
-Matsoho a mahlakoreng a hau, matsoho a shebile holimo, mahetla a phutholohile.
-Lula u phutholohile metsotso e 3-5.
Dula o iname pele
Ho kobeha pele ho ka otlolla le ho otlolla mesifa hantle.Ho lula pele ho khumama ho na le melemo e mengata, ho otlolla mokokotlo oa lirope, mokokotlo o ka tlaase le mokokotlo, ha o ntse o khutsisa kelello le ho fokotsa khatello ea kelello le matšoenyeho.
mokhoa oa ho sebelisa:
-Otlolla maoto a hau pele 'me u behe mosamo ka holim'a maoto a hau.
-Masapo a lutse a metse ka metso fatše 'me' mele o otlolla ho ea siling.
-Hohella 'me u phahamise matsoho holimo, u ntše moea ebe u beha sefuba sa hau holim'a mosamo.
- Boloka maoto a hoketsoe 'me u kenye maoto.
- Fumana boemo ba hlooho bo phutholohileng: sefahleho se shebile fatše kapa ka lehlakoreng le leng.
-Koala mahlo a hao 'me u phomole bakeng sa phefumoloho ea 3-5.
Haeba u batla ho tseba haholoanyane ka lihlahisoa tsa yoga, tlanya sehokelo se ka tlase ho kenya:
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Nako ea poso: Jul-20-2021