Li-loop tse nyaneke lisebelisoa tse nyane, tse fapaneng tsa ho ikoetlisa tse loketseng mefuta e mengata ea boikoetliso.Li entsoe ka thepa e otlolohileng, e tšoarellang 'me li etselitsoe ho phutheloa likarolong tse fapaneng tsa' mele ho fana ka khanyetso nakong ea boikoetliso.Li-loop tse nyane li tla ka matla a fapaneng a ho hanyetsa, e leng se etsang hore e be tse loketseng batho ba maemong a fapaneng a ho ikoetlisa.Sengoliloeng sena se tla hlahloba melemo ea li-mini loop band, mokhoa oa ho li sebelisa, le tse ling tsa boikoetliso bo botle boo u lokelang ho bo leka.
Melemo ea Li-Mini Loop Bands
1. Koetliso ea Matla
Li-loop tse nyane ke sesebelisoa se setle sa boikoetliso ba matla kaha li fana ka khanyetso e ka fetoloang.Koetliso ea ho hanyetsa e thusa ho haha mesifa, e leng ho eketsang matla a hau ka kakaretso.Ka ho sebelisa li-mini loop band, u ka lebisa mesifa e itseng 'meleng oa hau, ho thusa ho lla le ho e matlafatsa.
2. Ntlafatsa ho Fetolana Le maemo
Li-loop tse nyenyane li ka boela tsa thusa ho ntlafatsa ho tenyetseha ka ho otlolla mesifa ea hau.Li bohlokoa ka ho khetheha bakeng sa ho otlolla mesifa ea letheka le serope, e leng libaka tse tloaelehileng tsa mathata.Ha o sebelisa li-mini loop bands bakeng sa ho otlolla, o ka laola matla a ho otlolla 'me butle-butle oa eketsa nako.
3. Ntlafatsa Tekatekano
Ha o sebelisa li-mini loop band nakong ea boikoetliso, li u qobella ho kopanya mesifa ea hau ea mantlha ho boloka botsitso.Sena se thusa ho ntlafatsa ho leka-lekana le botsitso ba hau, bo ka bang le mefuta e mengata ea melemo, ho kenyelletsa le boemo bo ntlafetseng le ho fokotsa kotsi ea ho oa.
4. E bonolo ebile ea nkeha
O mong oa melemo ea bohlokoahali ea li-mini-loop band ke hore li nyane ebile lia nkeha.U ka li phutha habonolo ka mokotleng oa hau oa boikoetliso kapa ua li nka le uena ha u le leetong.Sena se ba etsa khetho e ntle haholo bakeng sa batho ba sa khoneng ho ea holong ea boikoetliso kapa ba batlang ho kenyelletsa koetliso ea ho hanyetsa mesebetsing ea bona ea lapeng.
Mokhoa oa ho SebelisaLihlopha tsa Mini Loop
Pele o sebelisa li-mini loop band, ho bohlokoa ho khetha boemo bo nepahetseng ba ho hanyetsa.Li-loop tse nyane li tla ka matla a fapaneng a ho hanyetsa, 'me u lokela ho khetha e lumellanang le boemo ba hau ba boikoetliso.Haeba u sa tsoa qala, khetha sehlopha se bobebe sa ho hanyetsa 'me butle-butle eketsa khanyetso ha u ntse u matlafala.Mona ke tse ling tsa boikoetliso bo botle ka ho fetisisa boo u ka bo lekang ka li-mini loop band:
1. Borokho ba Glute
Robala ka mokokotlo oa hao mangole a kobehile 'me maoto a bataletse fatše.
Beha band e nyane ho potoloha lirope tsa hau, ka holim'a mangole a hau.
Phahamisa letheka la hau ho ea siling, u petelletsa marapo le lirope.
Fokotsa letheka la hau ho khutlela sebakeng sa ho qala.
Pheta ka makhetlo a 10-15.
2. Li-squats
Ema maoto a hao a arohane ka bophara ba noka 'me u behe lesela le lenyenyane la loop liropeng tsa hao, ka holim'a mangole feela.
Theola 'mele oa hau ho squat, u sutumelletsa letheka la hao morao le ho khumama mangole.
Beha sefuba sa hao holimo le boima ba hao liretheng tsa hao.
Sutumelletsa morao ho ea sebakeng sa ho qala.
Pheta ka makhetlo a 10-15.
3. Maeto a ka morao
Beha band e nyane ho potoloha lirope tsa hau, ka holim'a mangole a hau.
Etela ka ho le letona, u boloke maoto a hao a arohane ka bophara ba mahetla.
Tlisa leoto la hao le letšehali ho kopana le leoto la hao le letona.
Tsamaea ka ho le letona hape, u pheta motsamao.
Tsamaea ka tsela e le 'ngoe bakeng sa mehato e 10-15, ebe u fetola litsela ebe u khutlela morao.
Pheta bakeng sa lihlopha tse 2-3.
4. Keketso ea Maoto
Hokela bante e nyane ea loop nthong e tsitsitseng, joalo ka leoto la setulo kapa tafole.
Sheba hole le ntho 'me u behe leqhubu la mini loop ho pota leqaqailaneng la hau.
Ema ka leoto le leng 'me u phahamise leoto le leng ka mor'a hao, u boloke lengole la hao le otlolohile.
Fokotsa leoto la hau ho khutlela sebakeng sa ho qala.
Pheta ka makhetlo a 10-15 leoto le leng le le leng.
Qetello
Li-loop tse nyane ke sesebelisoa se setle haholo bakeng sa batho ba batlang ho ntlafatsa matla a bona, ho tenyetseha le maemo.Li bonolo ho li sebelisa ebile li bonolo, 'me li etsa hore e be tse loketseng batho ba sa khoneng ho ea holong ea boikoetliso kapa ba batlang ho kenyelletsa koetliso ea ho hanyetsa mesebetsing ea bona ea lapeng.Ka ho latela boikoetliso bo hlalositsoeng sehloohong sena, u ka qala ka li-mini loop band 'me u qale ho fumana melemo kajeno.
Nako ea poso: Oct-21-2023