Koetliso ea matla e akarelletsa ho sebelisa boima ba 'mele, ke hore,' mele o tla fumana mojaro o phahameng, kahoo ke habohlokoa ho tseba ho otlolla mesifa pele u koetlisoa. Haeba u tlōla ntho ena, u ka fumana likotsi tse tebileng. Ho na le mekhoa e mengata e fapaneng e thusang ho lokisetsa ho imeloa kelellong.
Ho futhumala pele ho koetliso ea matla ho fana ka eng?
Ho etsa lipapali tse bonolo? o ka lokisetsa manonyeletso le mesifa, hape o etsa hore li-ligaments e fokotsehe haholoanyane. Ho phaella moo, mosebetsi oa tsamaiso ea methapo e ntlafatsa, ho phahama ha likhahla, likepe li atoloha, ka kakaretso, 'mele oa itokisetsa mosebetsi o eketsehileng. Sena ha se fokotsa kotsi ea kotsi, empa hape se eketsa katleho ea koetliso. Ka mor'a hore mofuthu o futhumale, mokokotlo o lokela ho eketseha ho isa ho tse 95-110 ka motsotso.
U ka etsa joang ho futhumala pele u koetlisoa?
Ho futhumatsa mesifa ha ho hlokahale hore u qete nako e ngata, metsotso e 15 feela. Fana ka mofuthu o tloaelehileng le o khethehileng. Boemong ba pele, mojaro oa aerobic o atisa ho sebelisoa, ka mohlala, o matha letheng le ho tlōla. Sehlopha sena se kenyelletsa mekhoa e meng ea ho ikoetlisa: mekhoa ea ho potoloha ea matsoho, maralla, maoto, joalo-joalo. Ho futhumala ho khethehileng ho akarelletsa ho ikoetlisa ka boima bo tlaase ho itokisetsa mojaro o tebileng. Bakeng sa koetliso ea matla ho khothalletsoa ho futhumala ka potlako le ka matla, e leng se etsang hore motsoako o kopantsoeng o be mokhutšoanyane, o tla eketsa botsitso ba manonyeletso ha a phahamisa litekanyo.
Mohlala oa kamoo u ka futhumatsang kateng pele u koetlisoa boikoetliso:
- Qala ho matha ho tloha ho matha sebakeng seo ka metsotso e 5.
- Re fetela ho mofuthu oa manonyeletso, ao ho hlokahalang ho etsa mekhabiso e chitja ka litsela tse fapaneng. Qala ka hlooho, 'me u oele maotong. Ho lekane ho etsa mehato e 10 ho tataiso ka 'ngoe.
Ho futhumatsa ka katleho pele ho koetliso e tlameha ho kenyeletsa ho futhumatsa mesifa. U ka khona ho etsa litsela tse fapaneng, ho phunya maoto, squats le mini-massage hape ho ka khoneha. - Karolo e tlamang ea mofuthu ke ho otloloha ho fokolang, e ke keng ea lokisetsa mesifa feela, empa e tla thibela ponahalo ea bohloko. Ke habohlokoa ho etsa ntho e 'ngoe le e' ngoe hantle, ntle le li-jerks 'me u se ke ua e feta.
- Ho qeta mofuthu u ka etsa li-exerciso ka boima ba 'mele.
Ikhethele mekhoa e loketseng ka ho fetisisa eo u ratang ho e etsa. Hopola hore ha ua lokela ho qeta boiteko bo bongata, hobane ke sethaleng feela.