Tsela ea ho haha mesifa khutlela lapeng

Batho ba ho shebella bophelo bo botle ba ka morao, a fapaneng le motlotlo behang, motle Setšoantšo sa mesifa ho tloha mahetleng ho ea ho thekeng ho ea. Matlafatsa ka morao ea hao, u ka khona lapeng. Sena se tla hloka hore dumbbells feela ba tloaelehileng. Khetha boima bona ka ho ya ka ho lokisetsa hlokahala 'meleng ba kopanela.

Tsela ea ho haha morao mesifa ea hao? Sebelisa sete ya dira dithutiso ka makhetlo a 3 ka beke. Ka mor'a libeke tse 'maloa o tla haholo matlafatsa morao hao le otlolla mele oa hao. Ha ho phetha boitlhakiso li latela maikutlo a hao, ha ho na le bohloko leha e le hang-hang fokotsa boima.

1. Ntlha ea pele, a bua leshano ka mpeng ea hao, u ka beha matsoho a hao tlas'a selelu sa. Ka hula moea ka, phahamisa mele theoha fatse, liatla se ke ka tlaase, elbows supa hodimo. Ka exhale e, theola fatše. Nka e mong nyollela 9. Ebe fumana phomolo.
2. Tsela ea ho haha mesifa morao 'me ha ho na dele efe kapa efe e rusolotsoeng? Na otlolla tsa boitlhakiso. Fumana ka mangole a hao, matsoho behoa ka pel'a hae, menoana ea hae e hammoho ka "notlelea". Ka exhale Sefikeng morao hao morao, ho senola e mong le e vertebra. Ka mor'a metsotso e otlolohile.
3. Robala ka mpeng ea hao hape. Ka hula moea ka, phahamisa matsoho a bobeli holimo fatše, 'mele o le maoto, exhale, le tlohele ho fatse. Pheta makhetlo a 8. Pheta boitlhakiso otlolla ea 2.
4. Tsela ea ho haha morao mesifa ea hao le ha le eme? Etsa le letona leoto lunge pele, re itšetlehe ka ho lekanang letsoho lengole. Ka letsohong le letšehali nka dumbbell. Le pululo e koba litsoeng le letšehali le supa ho toba, 'me tighten ho dumbbell ho sefuba. Ka hula moea otlolla letsoho la hao ka ho feletseng. Ho phetha bonyane 15 hloa. Pheta ho ikoetlisa ka letsoho la hao le letona.
5. Lokisetsa ea maoto ka bophara tsa maoto, matsoho, ka tlaase, le tšoare ka e dumbbell ho tsona. Le pululo e koba pele ha a ntse a khutlela ntse otlolohileng, matsoho ka tlaase ho fatse. Ka hula moea tsutlaganyolola. Etsa e 'ngoe ka 12 matsoapong.
6. Koba elbows hao le theolele matsoho a hae le dumbbells morao hlooho ea hao. Le pululo koba le otlolohileng hao morao, hula moea ka khutla. Phetha 15 tilts.
7. Dira dithutiso tsa Lat. Leshano ka mpeng, maoto, maoto a ka pomoscht molemo lokisa ntho efe kapa efe e tsitsitseng (mohlala, sofas), palema beha hloohong. Ka hula moea ka, phahamisa mele theoha fatse, salla hanyane ka boima ba 'mele. Ka pululo theohela khutlela mpeng. Etsa bonyane 5-7 hloa.
8. Rōlela fetang ka morao ea hao, phahamisa maoto a hao ho fihlela, cupped serope. Joale Arch tlaase hao morao fetileng. Rolls ka morao le morao metsotsoana bonyane 30.
9. Dira dithutiso tsa mesifa morao di phethwa ka lapeng ka ntle ho taolo ea mokoetlisi, kahoo le uena u lokela ho shebella boemo bona. Nka dumbbell ka matsoho ka bobeli, matsoho a haufi le noka ena. Ka hula moea ka, phahamisa matsoho a bobeli holimo hlooho ea hae, ka exhale tlohele bona fatše hape. Etsa 15 nyollela.
10. Lula fatše, matsoho a hae ho pota letheka la hae. Le pululo e phahamisa maraong hao theoha fatse, empa u se ke ua ea bareng, 'me joale mene ea tailbone tlas'a hae, bokella morao hao tlaase. Tšoare boemong bona bakeng sa metsotso e 1. Le phefumoloho lula. Phetha phahama 'ngoe.

Tsela ea ho haha morao mesifa ya hao hantle 'me u se ke ua utloa bohloko u ithute? Ka mor'a ho phetha ka holimo e rarahaneng e hlokahalang ho etsa hore otlolla. E thusa mesifa hlaphoheloa ka mor'a ho ikoetlisa le tlosa boikutlo ba ho satalla ho tsona.

1. Lula ka matsoho a lōna, le phahamisa. Le pululo e le hore a khopamise maoto, morao ha e lulang a otlolohile. Lokisa boemo ba nako e ka etsang metsotso e. Ha u hula moea, phahamisa 'mele. Otlolla moqhaka holimo ho otlolla lesapo la mokokotlo.

2. Fumana ka mangole hao, beha matsoho a hae fatše. Inhalation otlolohileng moqhaka le coccyx fihlela exhale khutlela ka lehaheng ka siling. Pheta sena bonyane ka makhetlo a 8.

3. Ho emela, matsoho ka mor'a hae, ho tlosa, weave ba kenya e le "notlela". Hula moea le ho phahamisa ba ho hula e le hlooho, ho pepesa sefubeng sa hae. Tšoare boemo ba bakeng sa metsotso e 1. Ebe exhale khutla ho boemo tshimololang.