E teteanenglihlopha tsa ho hanyetsake lisebelisoa tse fapaneng tsa boikoetliso.Li etselitsoe ho fana ka khanyetso nakong ea boikoetliso bo fapaneng.Li thusa basebelisi ho haha matla, ho ntlafatsa ho tenyetseha, le ho ntlafatsa maemo a bophelo bo botle ka kakaretso.Lihlopha tsena li entsoe ka thepa ea boleng bo phahameng, e tšoarellang.Li loketse batho ba maemo ohle a boikoetliso, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele.Ka moralo oa tsona o kopaneng le o nkehang habonolo, li ka jaroa habonolo le ho sebelisoa kae kapa kae.Melemo ena e ba etsa khetho e nepahetseng bakeng sa boikoetliso ba lapeng, linako tsa boikoetliso, kapa boikoetliso ba kantle.
1. Lisebelisoa tsa boleng bo phahameng
Lihlopha tsa khanyetso tse teteanengli entsoe ka thepa ea boleng bo holimo.Sena se tiisa hore li tšoarella nako e telele le ho phela nako e telele.E entsoe ka latex kapa lesela, lihlopha tsena li etselitsoe ho mamella boikoetliso bo matla le ho boloka botsitso ba tsona ha nako e ntse e ea.
2. Sesebelisoa sa Koetliso se Ikhethang
Lihlopha tsena li fana ka mefuta e mengata ea boikoetliso e lebisang lihlopha tse fapaneng tsa mesifa.Ho tloha boikoetlisong ba 'mele ho ea ho boikoetliso bo tlase ba' mele, lihlopha tsena li fana ka ho hanyetsa phephetso le ho kopanya mesifa ka katleho.
3. Maemo a Khanyetso a Fetohang
Lihlopha tsa khanyetso tse teteanengtla ka maemo a fapaneng a ho hanyetsa.Sena se lumella basebelisi ho itlhophisa ho ikoetlisa ho latela sepheo sa bona sa boikoetliso le bokhoni ba bona.Hore na o motho ea qalang ho batla ho hanyetsa khanya kapa moatlelete ea tsoetseng pele ea batlang boikoetliso bo matla haholoanyane, ho na le sehlopha se u loketseng.
4. Boikoetliso ba 'Mele o Tletseng
Ka lihlopha tse teteaneng tsa ho hanyetsa, u ka kopanya lihlopha tse ngata tsa mesifa ka nako e le 'ngoe.Ba fana ka boikoetliso ba 'mele o felletseng.Lihlopha tsena li ka sebelisoa bakeng sa boikoetliso bo shebaneng le matsoho, mahetla, sefuba, mokokotlo, abs, glutes le maoto.Ke lisebelisoa tse fapaneng bakeng sa koetliso e matla ea matla.
5. E nkehang habonolo ebile e kopane
E 'ngoe ea melemo e ka sehloohong ea lihlopha tse teteaneng tsa khanyetso ke ho khoneha ha tsona.Li bobebe ebile li kopane.Sena se etsa hore ho be bonolo ho li jara ka mokotleng oa boikoetliso, sutuk'heise, kapa esita le mokotla.Kahoo basebelisi ba ka li sebelisa ho boloka kemiso ea bona ea boikoetliso ha ba ntse ba tsamaea kapa ba ikoetlisa kantle.
6. E Loketse Boemo Bohle ba Boiketlos
Hore na u motho ea qalang kapa u motho ea chesehelang boikoetliso ba 'mele ea nang le boiphihlelo, lihlopha tse teteaneng tsa boikoetliso li ka ikamahanya le boemo ba hau ba boikoetliso.Maemo a fapaneng a ho hanyetsa a teng a netefatsa hore butle-butle o ka eketsa matla a boikoetliso ba hau ha o ntse o tsoela pele.
7. Thibelo ea Kotsi le Tsosoloso
Hangata lihlopha tse teteaneng tsa ho hanyetsa li sebelisoa mananeong a thibelo ea likotsi le ho tsosolosa.Ba fana ka khanyetso e laoloang.Ho lumella basebelisi ho matlafatsa mesifa le manonyeletso a itseng ntle le ho beha khatello e feteletseng ho bona.Sena se ba etsa sesebelisoa se setle bakeng sa batho ba hlaphoheloang likotsing kapa ba batlang ho thibela tse tlang.
8. E ntlafatsa ho Fetolana le ho Tsamaea
Tšebeliso ea kamehla ea lihlopha tse teteaneng tsa khanyetso e ka ntlafatsa ho tenyetseha le ho tsamaea.Ka ho kenyelletsa boikoetliso ba ho otlolla le lihlopha tsena, basebelisi ba ka eketsa mefuta ea bona ea ho sisinyeha, ho ntlafatsa ho tenyetseha ha manonyeletso, le ho ntlafatsa ts'ebetso ea liatleletiki ka kakaretso.
9. Mokhoa o mong o sa sebetseng hantle
Lihlopha tse teteaneng tsa ho hanyetsa li fana ka mefuta e meng e theko e tlaase ho feta lisebelisoa tsa setso tsa boikoetliso.Li theko e tlase haholo ho feta mechini e boima ea boima kapa boima ba mahala.Ke khetho e ntle bakeng sa batho ka bomong ka tekanyetso kapa ba ratang ho ikoetlisa lapeng.
10. E loketse bakeng sa Mekhoa e sa tšoaneng ea Boikoetlisos
Hore na o khetha ho ikoetlisa ka matla, Pilates, yoga, kapa boikoetliso ba 'mele, lihlopha tse matla tsa ho hanyetsa li ka kopanngoa ka mokhoa o phethahetseng le mokhoa oo u o ratang oa ho ikoetlisa.Li fana ka khanyetso e hlokahalang ho phephetsa mesifa ea hau le ho ntlafatsa katleho ea boikoetliso boo u bo khethileng.
Qetellong, lihlopha tsa ho hanyetsa tse teteaneng ke lisebelisoa tse fapaneng tsa ho ikoetlisa tse fanang ka melemo e mengata.Ho tloha ho lisebelisoa tsa bona tsa boleng bo holimo le maemo a ho hanyetsa a feto-fetohang ho ea ho ho nkeha ha bona le ho tšoaneleha bakeng sa maemo ohle a ho itekanela, lihlopha tsena li fana ka tsela e sebetsang le e bonolo ea ho ntlafatsa matla, ho tenyetseha le ho sebetsa hantle ka kakaretso.Ho sa tsotellehe hore na u motho ea qalang kapa u semathi se tsoetseng pele, ho kenyelletsa lihlopha tse teteaneng tsa khanyetso kemisong ea hau ea ho ikoetlisa ho ka u thusa ho finyella lipakane tsa hau tsa ho ikoetlisa ka katleho le ka katleho.
Nako ea poso: Aug-04-2023