Ha ho tluoa tabeng ea ho ikoetlisa, hangata re tsepamisa maikutlo ho mesifa e meholo e kang sefuba, mokokotlo le maoto.Leha ho le joalo, hangata re iphapanyetsa bohlokoa ba matsoho a rona, a bapalang karolo ea bohlokoa boikoetlisong bo bongata.Lithapo tsa letsoho ke sesebelisoa se bonolo empa se sebetsa se ka ntlafatsang boiphihlelo ba hau ba ho ikoetlisa le ho thibela likotsi tse ka bang teng.Sehloohong sena, re tla hlahloba melemo ea ho sebelisa marapo a letsoho le hore na ke hobane'ng ha e lokela ho ba karolo ea bohlokoa ea kemiso ea hau ea boikoetliso.
1. Matla a Matlafatsoa a Ho Tšoara
O mong oa melemo ea mantlha ea ho sebelisa marapo a letsoho nakong ea boikoetliso ba hau ke matla a matla a ho ts'oara ao a fanang ka ona.Hore na o phahamisa litšepe tse boima kapa o etsa boikoetliso bo hlokang ho itšoarella ka matla, joalo ka li-hull-ups kapa deadlifts, likhoele tsa letsoho li ka ntlafatsa ts'ebetso ea hau haholo.Ka ho tiisa matsoho a hau, li thusa ho tsamaisa mojaro ka mokhoa o ts'oanang, ho fokotsa khatello ea matsoho le menoana ea hau.Sena se u nolofalletsa ho tsepamisa maikutlo ho mesifa e lebisitsoeng ntle le ho tšoenyeha ka ho hlōleha ha hao ho tšoara.
2. Thibelo ea Kotsi
Lebaka le leng la bohlokoa la ho kenyelletsa marapo a letsoho kemisong ea hau ea ho ikoetlisa ke ho thibela likotsi.Boikoetliso bo bongata, joalo ka li-curls kapa mela, li beha khatello e kholo matsohong a hau.Ntle le ts'ehetso e nepahetseng, sena se ka lebisa ho se phutholohe, bohloko, kapa likotsi tse mpe le ho feta joalo ka li-sprains kapa mathata.Lithapo tsa letsoho li fana ka botsitso le ho fokotsa kotsi ea ho ba le khatello e feteletseng kapa hyperflexion, ho etsa bonnete ba hore matsoho a hao a lula a le boemong bo sireletsehileng le bo sa nke lehlakore nakong eohle ea ho ikoetlisa.Ka ho fokotsa khatello matsohong a hau, u ka qoba likotsi tse ka bang teng 'me ua tsoela pele ho ikoetlisa ntle le tšitiso.
3. Keketseho ea Ts'ebetso
Ho sebelisa marapo a letsoho ho ka boela ha lebisa ts'ebetsong e eketsehileng mosebetsing oa hau oa ho ikoetlisa.Ha matla a hau a ho ts'oara e se ntho e fokotsang, o ka tsepamisa maikutlo ho phahamiseng litšepe tse boima kapa ho pheta-pheta.Sena se u nolofalletsa ho lebisa mesifa ea hau ka katleho le ho susumetsa kholo e kholo ea mesifa.Ho feta moo, ka ho fokotsa khatello matsohong a hau, o ka boloka sebopeho le mokhoa o nepahetseng, oa eketsa katleho ea boikoetliso bo bong le bo bong.Ka ts'ebetso e ntlafetseng, u ka finyella lipakane tsa hau tsa ho ikoetlisa ka potlako 'me u hatelle meeli ea hau ho ea pele.
4. Mefuta-futa le boiketlo
Lithapo tsa letsoho li feto-fetoha ka mokhoa o makatsang 'me li ka sebelisoa mekhoeng e fapaneng ea boikoetliso le mekhoa ea boikoetliso.Hore na o rata ho phahamisa boima, ho aha 'mele, ho phahamisa matla, kapa CrossFit, likhoele tsa letsoho e ka ba tlatsetso ea bohlokoa ho thepa ea hau.Li bobebe, lia nkeha, 'me li bonolo ho li sebelisa, li etsa hore li be bonolo bakeng sa boikoetliso ba 'mele le ba lapeng.Ho feta moo, likhoele tsa letsoho lia khona ho feto-fetoha, li u lumella ho fumana se lekanang hantle bakeng sa matsoho a hao, ho netefatsa tšehetso le boiketlo bo nepahetseng.
5. Tsosoloso le Pholiso
Qetellong, marapo a letsoho a ka ba molemo ho batho ba hlaphoheloang likotsing tsa letsoho kapa ba nang le matsoho a fokolang.Ka ho fana ka tšehetso e eketsehileng le botsitso, ba ka thusa ts'ebetsong ea ho tsosolosa le ho thusa ho tsosolosa matla le ho tsamaea.Lithapo tsa letsoho li ka boela tsa sebelisoa nakong ea boikoetliso bo fokotsang khatello ea kelello matsohong a batho ba nang le mathata a letsoho ho tsoela pele ho ikoetlisa ntle le ho mpefatsa boemo ba bona.Leha ho le joalo, ke habohlokoa hore u buisane le setsebi sa tlhokomelo ea bophelo pele u sebelisa marapo a letsoho molemong oa ho tsosolosa ho netefatsa hore a loketse boemo ba hau bo itseng.
Qetello
Ho kenyelletsa marapo a letsoho kemisong ea hau ea ho ikoetlisa ho ka ba le melemo e mengata, ho kenyelletsa matla a matla a ho tšoara, ho thibela likotsi, ts'ebetso e eketsehileng, ho feto-fetoha ha maemo, le boiketlo.Ebang u semathi se nang le phihlelo kapa u sa qala, marapo a letsoho a ka u thusa ho ntlafatsa koetliso ea hau le ho finyella lipakane tsa hau tsa ho ikoetlisa ka katleho.Leha ho le joalo, ke habohlokoa ho hopola hore marapo a letsoho ha aa lokela ho sebelisoa e le crutch empa e le sesebelisoa sa ho tšehetsa le ho ntlafatsa boikoetliso ba hau.Kahoo, nakong e tlang ha u fihla setsing sa boikoetliso, u se ke ua lebala ho itlama 'me u iponele phapang.
Nako ea poso: Jun-15-2023