Lihlopha tsa elastic(hape e tsejoa e le lihlopha tsa ho hanyetsa) ke lisebelisoa tse tsebahalang tsa ho ikoetlisa lilemong tsa morao tjena.E nyane ebile ea nkeha, ha e felle feela ke sebaka sa sebaka.E u lumella ho ikoetlisa neng kapa neng, kae kapa kae.Thepa ena ea boikoetliso e hlile e hlolla ebile e loketse ho ba le eona.
01 Ke englihlopha tsa elasticetsa letheka la hao?
Batho ba bangata ba tsotella haholo ka ho bopa li-glutes tsa bona, 'me koetliso ea li-elastic band ke tsela e ikhethang le e sebetsang ea ho koetlisa.
Likokoana tsa motho li kenyelletsa mesifa e meraro, e leng gluteus maximus, gluteus medius, le gluteus minimus.The gluteus maximus ke o mong oa mesifa e meholohali 'meleng,' me e tšehetsa mesifa e meng e 'meli ea noka ka litsela tse fapaneng.
Ka koetliso ea li-elastic band, u ka khona ho ntlafatsa li-buttocks tse ka holimo le ho ntlafatsa mohala oa letheka.Ka phello ea pono ho hlaha maoto a malelele, 'me seaparo se tletse.
02 Sehlopha sa elasticmetsamao ya boikwetliso ba lapeng
Mona ho ruta sete ea rekere band lapeng liketso tsa boitlhakiso, loketseng bakeng sa mong le e mong lapeng boikoetliso, thaba tahlehelo mafura.
Karolo ea 1: Metsamao ea ho kenya letsoho ho futhumatsa
1. Ts'ebetso ea 90/90 ea noka
2. Reverse 90/90 ts'ebetso ea noka
3. Unilateral frog plank - ts'ebetso ea letheka
Lintlha tsa ts'ebetso.
① Tšehetsa maoto a mane holim'a 'mate oa yoga, matsoho ka lengole le le leng le pota-potile fatše.Leoto le leng le lehlakoreng le otlolohile, palema ea leoto le haufi le fatše, menoana e shebile pele.
② Boloka 'mele oa hau o ka holimo o otlolohile, o phefumolohe,' me u lule morao, le letheka la hao le lutse ka morao ho maoto a hau.
③ maikutlo a ka hare ho serope, ho hema butle, 'me u khutlisetse boemong ba pele.
4. Litšitšili tse shoeleng - ts'ebetso ea mantlha
5. Supine back bridge - core activation
Karolo ea 2: Metsamao ea koetliso ea matla
1. Side lying clam style bula le ho koala
Lintlha tsa ts'ebetso.
① thesehlopha sa elastice tsitsitse liropeng tsa maoto, tšehetso ea lehlakoreng, sefuba le mpa, maoto a kobehile mangole hammoho, 'me leoto le ka tlaase le tšehetsa fatše.
② Boloka 'mele o tsitsitse, boloka boemo ba maoto bo sa sisinyehe, matla a mesifa a gluteus medius.Ebe u khanna karolo e ka holimo ea lengole ho ea ka lehlakoreng la phahamiso e ka holimo.
③ ketso e phahameng ea khefutso e khuts'oane, utloa ho honyela ha gluteus medius, ebe u laola lebelo ka mafolofolo, butle-butle khutlisetsa.
2. ho khumama boemo ba elastic band ka morao ho phahamisa leoto
Lintlha tsa ts'ebetso.
① lokisasehlopha sa elasticka liropeng, koba, matsoho tlas'a mahetla ho tšehetsa 'mele, elbows hanyenyane kobehile, khutlela otlolohile, mantlha tightened, maoto a kobile lengole khumama.
② Boloka 'mele o tsitsitse, boloka mokokotlo o le thata, le mesifa ea gluteus maximus ho khanna leoto le ka holimo ho ea ka morao, le ho phahamisa ka ho toba ho ea holimo.
③ Hlokomela hore nakong ea ketso, ntle le leoto le sebetsang, leka ho boloka 'mele oohle o tsitsitse.
3. Elastic band khumama lehlakoreng leoto phahamisa
Lintlha tsa ts'ebetso.
① Khumama holim'a 'mete oa yoga, lokisasehlopha sa elasticliropeng tsa maoto ka bobeli, inama, ’me u tšehetse ’mele ka matsoho ka tlas’a mahetla.'Me u khumame ka leoto le le leng ka lengole le kobehileng, leoto le leng le kobile lengole le leoto le tšehetsang hammoho.
② matla a mesifa ea gluteus medius ho khanna leoto le sebetsang ho tsoela pele ho khumama lengole ka lehlakoreng le ho phahamisa ho ea holimo ho ea bona, tlhōrō ea khefu e khutšoanyane, konteraka ea gluteus medius, ebe butle-butle u khutlisetsa boemo ba ho qala ketso.
③ ketso ho pholletsa le 'mele ho boloka botsitso, ho phaella ho leoto le sebetsang, leka ho etsa likarolo tse ling tsa' mele tse tsitsitseng.
4. Elastic band hip borokho
Lintlha tsa ts'ebetso.
① Robala ka mokokotlo oa hau holim'a 'mete oa yoga, lokisa lebanta le lirope liropeng tsa hau, tšehetsa' mele oa hau ka mokokotlo le hlooho, u leketlise letheka fatše, arola maoto a hao ka bophara bo lekanang le mahetla a hao, hata fatše. ka maoto a hao, ’me u behe matsoho a hao ka mahlakoreng a mabeli a ’mele oa hao.
② Boloka 'mele o tsitsitse, tiisa letheka,' me u phahamisetse holimo ho fihlela 'mele o ka holimo o le sefofaneng se tšoanang le lirope.
③ ema hanyenyane holimo, u koahele gluteus maximus, 'me u hatelle letheka ho tsosolosa.Ela hloko ho tsosolosa ha letheka le sa lule holim'a mathe, ho boloka mesifa ea letheka tlas'a tsitsipano e sa khaotseng.
Karolo ea 3: Metsamao ea koetliso ea mamello ea pelo
Lintlha tsa bohlokoa tsa ts'ebetso.
① Bolokasehlopha sa elastice sephara ebile e sa tlangwa, e eme ka hodimo ho lengole.
② Koba letheka la hao, khumama mangole, halofo ea squat, itšetleha ka pele hanyenyane, tiisa mokokotlo oa hau, 'me u boloke maoto a hao ka ho toba ka tlas'a mahetla a hao.'Me u tsoka matsoho kapele, u fapanyetsane pakeng tsa leqele le le letona.
③Ela hloko ho boloka letheka la hao le tsitsitse, 'me u se ke ua hema nakong ea koetliso.
Nako ea poso: Mar-07-2023