A ho Tsosolosa tsa boitlhakiso mora leqeba lapeng

Hang 'mele o ile a utloa bohloko ho tswa ho leqeba leo, likarolo tse ling tsa hlole' mele matla a ho sebetsa. Ka tsela e feteletseng mesifa tsitsipano e etsa hore ho hanyetsa ha u leka ho lokisa kapa koba letsoho la. Ho hloka tšoaneleha ho tsosolosa tsa boitlhakiso mora setorouku, ho akarelletsa le ho ikoetlisa e rarahaneng. phekolo ena li ka tšoareloa lapeng la hae, ka thuso ea baratuoa kapa u ithata.

lipakane tsa ho ikoetlisa

Ea bontšang mora leqeba e phethahatsoa ho tsosolosa tsohle litopo tsa maikarabelong enjene, ho tloha ka pepeta e bonolo matsohong ho pirouettes rarahaneng rotational nakong Together In. hangata e ka botlalo hlaphoheloa bokhoni kapa che, empa ho etsa sohle se matleng a ka khona ho etsa bonnete ba hore mokuli o tla khona ho phetha mesebetsi hlokahalang bakeng sa bophelo.

makhetlo a hlaphoheloa ka a felle feela ka selemo, empa ha e le hantle le ho hlaphoheloa nka bophelo bohle. Ea bontšang mora leqeba lapeng lokela ho etsoa ka nako eohle - ka thuso ea beng ka likhoeli pele le ho fihlela ho e puseletso e tletseng ea nang le matla a bona ho mekhatlo hantle.

U batla eng ho finyella?

Ea bontšang mora leqeba le e reretsoe ho sebelisetsoa merero e latelang:

• tsosolosa tsohle bokgoni ba neng ba fumana 'me a le matla a ho etsa motsamao rarahaneng;
• Matlafatsa maling, eo ka mokhoa o amohelehang ama puso ea phelang kaofela;
• normalize ea ka tšebetso ea tsamaiso lymphatic;
• fokotsa hlaphoheloa nako.

Kaofela ha liphetho tsena kalafo tla bophelong haeba a etsa ea physiotherapy letsatsi ka mor'a leqeba lapeng. Ho phaella moo, re sebelisa meriana le phekolo disebedisweng tse ding. Ha mokuli a le teng ka seqo susumelletsa ho fumana hantle, ho atleha ha boitlhakiso li sa tla ba le e phahameng haholo.

Motheong oa ea physiotherapy beha tšoaneleha tatelano. Mokuli a ka ha ba sa overload le ho imeloa kelellong maemo. liphihlelo tse tsa moea le tšusumetso e mpe ho ho atleha ha phekolo e. Ho pholletsa le mohato wa hlaphoheloa ke boko laola phetha molao tsohle. Ha e tla thibela tsamaiso ea methapo, o ka fumana e le hantle bo fapaneng ho tloha koetliso eo.

tatelano tsa liketso

Sa kgothaletswa mabotho a ikemetseng leka ho tsosolosa tsamaiso bona. ho ikoetlisa phekolo e hlophisitsweng ka bomong ke ngaka ho ba teng. Ntlha sehlooho tseo tataisa tseleng ea ho hlaphoheloa le atlehe fetoha hlophisitsoeng o latele mohato ka mohato litaelo. komponeng bontšang sekhahla ho pheta-pheta e sa khaotse a fetola e thehiloeng boemo ba bophelo ba mokuli.

Gymnastics mora leqeba e kenyeletsa:

• thusa ka tleliniking, ikemiseditse ho ho khutla ha bokhoni ba mantlha dilenaneo ea 'mele;
• ikemetseng tsa boitlhakiso hore ho hlokahala hore ho etsa tswelela pele esita le ka bethe;
• Thusa haufi ka 'mele li eme ka matsatsi a pele ka mor'a setorouku.

Ho na le mekhahlelo e meraro e latellanang ka nako ea tsosoloso:

1. Lokisetsa tsa boitlhakiso ena.
2. Qalang mekhatlo etseng letho ikemiseditse ho tsosolosa mesifa hlooho.
3. The a sebetsang a mofuta o mong oa mosebetsi.

Hore a rala motheo bakeng sa kalafo ya?

Ea physiotherapy mora leqeba e thehiloeng molao-motheo e bonolo: le boitlhakiso li feta tsa motheo li etsoang ka ho eketsehileng, ka etsahala hore ebe ho ba bophelo bo botle bakeng sa bophelo. Ha mokuli a etsa tsosoloso tsa boitlhakiso kamehla, ntle le likhopotso, le motsotso ofe kapa ofe ho ka khonehang.

mefuta eohle ea ho sisinyeha repetitive ikemiseditse ho ho khutla ha bokhoni:

• ho khetholla pakeng tsa mebala e itseng le ho arabela ho bona;
• ntle ho utloa le ho khetholla melumo;
• phetha dipalelo e bonolo thuto ea lipalo;
• karabelong e bakoa ka dipheletso methapo ea kutlo;
• hlahisa tsamaisa matsoho rarahaneng ha ho bapala piano, khanna, kapa ho suthela.

boko hloka ho butle-butle tsosolosa mesebetsi ea eona, ho akarelletsa le matla a ho soasoa, ho thaba le ho ba le maikutlo a ba bang ho sebelisa sefahleho le mekhatlo.

Etsa dira dithutiso mehleng ea pele

Ea bontšang mora setorouku ka o etsoa feela ka mor'a hore selelekela futhumatsang ea mesifa. Hangata ka ho fetisisa Tsamaiso ena e etsoa ka ho:

• ditlotso;
• warmers;
• chesang lifaking;
• ho futhumala ha sililoa.

Hang ka mor'a hore ho tebelwa mosebetsing ho tloha sepetlele mokuli lokela tsoela pele ho seo ho thoeng ke mokhoa etseng letho bakeng sa ho phetha ikoetlisa. Ba qala le motsamao o motheo tsa letsoho, leoto, leihlo, hlooho. litlelase kaofela li tšoaroa ka boemo ba supine, hobane motho thata le ho feta ho esita le ho lula.

Nka bakeng sa nako e ka lekhetlo la pele ha feteng libeke tse peli, manipulations tsohle ka 'mele li etsoa tlas'a bookameli ba e le ngaka. Batho ba haufi le mokuli kenya letsoho hore ho thusa susumelletsa maoto le matsoho 'me ba le boloka ka boemong ba boitšoaro.

boitlhakiso li ikemetseng

Ka bethe sepetlele le mamello e se e qala ho phetha mofuta tšoanang le mekhatlo e bonolo. E mong le e ile a qeta ho ikoetlisa e rarahaneng ho feta ka therisano le ngaka: eketsa nako kapa matla a manipulations ena. Ka kopo ea botho ea motho eo a ka tsoela pele ho phetha koetliso ea ho tse fetileng, empa kopantseng e le e 'ngoe e ncha.

Nahana ka seo u ka se etsang. Ea physiotherapy mora setorouku a robetse 'na a akarelletsa:

• Mesifa ea eyelid, leihlo. Leka ho etsa mahlo squint ka thata-thata.
• Movement ea karolo e ka pele. Grimaces ka pososelo, lipolelo tsa ho hlonama. Ruta litlelase, eo frown ka phatleng, frown, joalo-joalo D..
• Ho na le ke ntshetsopeleng kamehla ea matsoho, menoana le menoana.
• Mokuli a ka koba lengole, potoloha le maoto.
• Dira dithutiso tsa hlooho ea retelehela ho lehlakoreng le rapaletse ka bethe, leka ho hōlisa le ho theola.
• Useful ke boiteko leha e le ho otlolla tsoha, a tšoere ka tlhōrōng ea headboard ena.

Dira dithutiso tsa maoto le matsoho e ka tlaase

Ho tsosolosa 'mele a khanna ho tsosolosoa ha mekhatlo ea likarolo tsohle tsa' mele. Kahoo, le tšoare ka thoko tsa boitlhakiso leoto mora leqeba:

• Ka maoto e neng e tšoaretsoe gymnastics monoana ho tsosolosa ajoa mali ebile a ba nahanela.
• The chenchana ba leoto le ogee ngoe joaloka Ballerina ka.
• Feletseng flexion le katoloso ya maoto le matsoho ho tšoara ho fihlela o fumana e le hore u ka etsa ka thuso ea bakoetlisi, underwear kauwen kapa lithaole, kahoo u ka laola motsamao oa leoto shoeleng litho.
• Leka ho susumelletsa maoto le bolo kapa ntho tse ling.
• boitlhakiso li chitja leoto ka betheng kapa ho phahama.

Dira dithutiso tsa lipheletsong e ka holimo

Qalang tsa boitlhakiso mora leqeba akarelletsa ntshetsopele ya letsoho, ba bona hore boleng ba bophelo ba batho le mekhatlo eohle ea mathang. Etseng letho ho ikoetlisa hang-hang ba qala ho nka sebaka, le immobility ba le mamello. Tsena li akarelletsa litebele clenching, koba tsa menoana, wrist katoloso le mokhatlo oa rotational.

Ho tla ba molemo HOPOLA menoana, ba kobang e mong le ba bona ba sequentially. boitlhakiso li tsohle di ka hahoa ka sebōpeho sa papali ea ho hang-hang ho tsosolosa ya memori maikutlong. Mora borashe e ntshetswa pele ka botlalo, a isoa ho otlolla mesifa letsoho. Etseng letho ho ikoetlisa batla thijoe ke motsamao oa manonyeletso.

mekhahlelo ea ka lekhetlo la pele ke lula le boitlhakiso li thata ka ho fetisisa. Leha ho le joalo, ho fihlella pele ikemetseng mokhatlo oa, mokuli o ikutloa a kholisehile ka ho folisa. Ha a ntse a phihlello ena ka 'na ba jerk bonolo. Joalo le katleho e kholo e seng oa bohlokoa ho bolela hore a hlaha taolo mesifa, 'me pontšo e tsoang boko e leng lokela ho fihla hokae.

Ka mor'a tlhōlo ea pele ke ke ra khaotsa ka letsohong la hae. Mokuli o lokela ho lula a leka ho eketsa tšusumetso ea boko ho tsohle mesifa dinama tse nyenyane tse. Butle-butle tla o positive, ka mor'a moo ho ka ba le e rarahaneng a tsamaisa matsoho. Sa bakuli bohle ba kgutlele ho ngola bokhoni ba mora setorouku, empa ena ke e loketseng, ho ena, le tšusumetso e.

koetliso litabeng tsa puo

Boo hangata bakuli ba ke ke ka botlalo etsa melumo. Ho tsosolosa menyetla lahlehile, e neng e tšoaretsoe articulation bontšang mora setorouku. Di kopantswe le mekhatlo etsisa ea sefahleho. boitlhakiso li joalo ka 'na ea akarelletsa ho boitlhakiso li latelang:

• Puffing tsoa marameng hae, mokuli o leka ho re melumo e bonolo. Ka nako e tšoanang hula molomo oa hae, tighten bona. Lokolla moea, leka ho hula marameng hae.
• mekhatlo Etsoa tsa puo ea ka hare molomo. Bakeng sa poloko ya nahanela ka ba a batla a ea loma lona.
• Matla a ho fana ka koetliso hara cavity molomo e etsoang ke leka ho sutumelletsa bona marameng mohlahare kapa melomo.

Ho sebetsa le khanya

mefuta eohle ea ho fana ka koetliso ho bakuli li lokela ho etsoa ka ho phefumoloha tsa boitlhakiso mora setorouku. mofuta ona wa ea ho ikoetlisa o ikemiseditse ho tsosolosa phallo ea mali le phepelo oksijene ho likarolo tse e tsitsitseng ea 'mele. E tšoareloa efe kapa efe tsitsipano honyenyane mesifa.

Mosebetsi oa ho fuoa koetliso ka thuso ea ngaka kapa moratuoa - ho qobella sefubeng ho fallela ka sekhahla. Ho etsa sena, ho ba le ka letsohong le khatello ea ka khanya sephethephethe alternately sutumetsa exhale kapa hula moea. Boemo boa fetoha kamehla. Mokhoa ona qobelle mokuli ho hema ka lithahasello tsa bona ba kholisehile ka ho eketsehileng, le meqolo e khōlō ea moea.

ho ikoetlisa e matla

Nako ea pele, e tšoauoa ka phihlello o atlehileng ka tseleng ho hlaphoheloa, e lokela ho nkeloa sebaka butle-butle ho mefuta e boima ea ho koetlisoa. Ba lokela ho tlatsa mosebetsing oa pelo, matšoafo le boko. Mohato mafolofolo gymnastics e se e tšoaroa ho monate ho feta, ba siea le linako fetisisa sa thabiseng.

nako ena ea tsosoloso e ho kopantswe le squats, feletseng tsa boitlhakiso hoseng. Ho ikoetlisa ho ka boela ho phethwa ka ka bethe, e le hore ho qoba mathata a sa hlokahaleng 'mele. Tsena 'na a akarelletsa ho hōlisa bobeli maoto, noka, khutla.

Ho lefisa kotelamaka sutu 'mele squats, fetohang liphaka le maoto a hae. disete kaofela tsa boitlhakiso li lokela ho khetha hammoho le ngaka e-ba teng. E kgothaletswa ho qoba overloading ka likhoeli pele ba hlaphoheloe.