Ho Koetlisa Mangoleng

Botsofali ba 'mele oa motho ke ntho e etsahalang butle-butle, 'me ho bohlokoa ho matlafatsa boikoetliso ba mahetla, setsoe, letsoho, maqaqailana, letheka le mangole.

Botsofali ba masapo, mesifa le letlalo ke botsofali ho feta ba litho tse ling tse kang pelo le boko.Har’a litho tsohle tsa motsamao, leoto ke lona la bohlokoa ka ho fetisisa ho tšehetsang boima ba ’mele oohle le ho phetha mesebetsi ea ho tsamaea, ho matha, le ho qhoma.Ka hona, ha hangata ho na le ho phomola ha mesifa, ho fokotseha ho fokolang, le ho fokotseha ha neuromodulation, ho tla ba le mathata a mangata a ho sisinyeha ha leoto.

Liphetoho maotong li hlakile, kahoo batho ba nahana hore maoto a tsofala pejana.Ho sa le joalo, hobane batho ba khale ba na le maoto le matsoho a tlaase a sa feto-fetoheng, a etsa hore ho fokotsehe motsamao, ka hona ho fella ka ho tsofala ha maoto ka potlako.

Ho tseba mekhoa e meng e utloahalang ea ho silila le mekhoa ea ho ikoetlisa ea lengole ha e khone ho sebelisa 'mele feela, empa hape e sireletsa lenonyeletso la lengole.

Mekhoa e Robeli e Bonolo le e Atlehang ea Boikoetliso ba Mangole

1. Otlolla mangole ha u lutse

Lula setulong, beha maoto a hao fatše, ebe butle-butle u otlolla lengole le letšehali (ka ho le letona), 'me u boloke boemo ka metsotsoana ea 5-10, ebe butle-butle u beha leoto fatše, u fetole leoto.Pheta makhetlo a 10-20.

2. Koba mangole a hau sebakeng se tloaelehileng

Tšela matsoho a hau ka pel'a hlooho 'me u behe hlooho ea hau holim'a tsona ka mokhoa o tloaelehileng, ebe butle-butle u khumama lengole la hao haufi le letheka la hao, boloka boemo ba metsotsoana e 5-10, ebe butle-butle beha leoto fatše, fetola leoto.Pheta makhetlo a 10-20.

3. Boikoetliso ba Extensor

Fokotsa lengole le le leng sefubeng ka hohle kamoo ho ka khonehang sebakeng sa supine, lokisa serope ka matsoho a mabeli bakeng sa metsotsoana ea 5-10, ebe butle-butle u otlolla lengole, u fetole leoto.Pheta makhetlo a 10-20.

4. Boikoetliso ba li-quadriceps

Koba leoto le le leng ho ea lethekeng 'me u tšoare leqaqailaneng ka matsoho a mabeli ka morao sebakeng se tloaelehileng (kapa ka thuso ea thaole), butle-butle hula leoto ho ea lethekeng,' me u boloke boemo bona ka metsotsoana e 5-10, ebe u e beha. fatše, fetola leoto.Pheta makhetlo a 10-20.

5. Sututsa le ho phunya serope

Lula setulong, u khumame ka mangole ka bobeli, u kopanye mahlakore ka bobeli a leoto le letšehali (ka ho le letona) ka liatla le menoana ea matsoho a mabeli, ebe u sutumelletsa le ho itlotsa ka makhetlo a 10-20 ka mahlakoreng a mabeli a serope ho ea ho lengole lenonyeletso ka hanyane. matla.Hopola ho fapanyetsana leoto.

6. Sututsa namane ka menoana

Lula setulong ka mangole ka bobeli le maoto a arohaneng.Tšoara lengole ka monoana o motona le index ea matsoho a mabeli ebe u qobella monoana o motona le menoana e meng e mene hammoho.Etsa menoana e sutumetsa ka mahlakoreng a ka hare le a ka ntle a namane 'me u etse hore e mong le e mong a sutumetse haufi kamoo ho ka khonehang leqaqailaneng.Pheta monoana ka makhetlo a 10-20, ebe u fetola leoto ho qala hape.

7. Hlaba ho pota lengole

Lula setulong ka maoto le maoto fatše, phutholoha maoto a hao ka hohle kamoo u ka khonang, 'me butle-butle u tlatse mangoleng a hau ka makhetlo a 50 ka litebele tsa hao tse letšehali le tse nepahetseng.

8. Tobetsa 'me u tšele patella

Lula setulong, u khumame ka mangole ka 90 °, beha maoto a hao fatše, beha liatla tsa matsoho a hao holim'a patella ea lengole, u kopanye menoana ea hau e mehlano ka thata ho patella, ebe u senya patella ka ho lekana le rhythmically bakeng sa 20-40 linako tse ling.

Ho lack ea mosebetsi ke ntlha ea bohlokoa ho potlakisa botsofali.Ka hona, hangata batho, haholo-holo ba hōlileng, ba lokela ho kopanela mesebetsing eo ba ka e finyellang.Boikoetliso ba ’mele, ho tsamaea le ho matha, kaofela li molemo bophelong ba batho.