Healthy morao - senotlolo sa ho phela bophelo bo atlehileng le bophelo bo botle

Lesapo la mokokotlo - motheo oa 'mele oa ka bophelo bo botle. Hlokomela boemo ba hae ke ho hlokahala hobane mojaro ka lesapo la mokokotlo e khōlō. le ho khanna koloi, ho sebetsa ka k'homphieutha ofising ea, ho phahamisa litšepe le ho lula nako e telele ka maoto a bona - le ntho eo ka eona a tobana le ke hoo e ka bang mong le e mong. Mafu a ba lesapo la mokokotlo le mele boloetse fa phahama ho mathata a mangata. Fitness lenaneo ikemiseditse ho e lokisa ha e mele le ho matlafatsa mesifa ea ka morao, thusa ho li qoba. Ho bonolo haholo ho thibela lefu ho feta ho tšoara.

gymnastics lesapo la mokokotlo

Tsamaiso ea "Healthy morao" - e mong oa softest mefuta e sa tsoaneng, fitness ikemiseditse ho elaboration mesifa eo tšoara mokokotlo ba le boemong bo nepahetse. tsa boitlhakiso li etselitsoe ho ka tsela e sireletsehileng otlolla mesifa le ligaments: ba tla ntlafatsa 'me a tsosolosa lesapo la mokokotlo tsamaiso, tlosa tlas'a khatello ea kelello ho sa hlokahale le ho phutholoha likarolo khathetseng moeeng ea ka morao.

"Healthy Back" - ka tšoaneleha lenaneo etselitsoe ho hlaphoheloa le thibelo ea mafu a la mokokotlo. Ho khethehileng a khetha sete ya dira dithutiso ntshetsopeleng ya tsamaiso le fetoha le maemo tsa morao buelloa bakeng sa banna le basali. Litlelase li etselitsoe bakeng sa maemo a fapaneng ba thupelo, ka hona, a loketse bakeng sa bohle, ho sa tsotellehe lilemo tsa le ntshetsopele 'meleng. Ho fana ka koetliso e tla re thusa batho ba batlang ho boloka bophelo bo botle ba lesapo la mokokotlo le ntlafatsa mele.

Ka morero oa ho lenaneo le "Healthy morao"

rarahaneng sena se ba thusa ho rarolla mathata a 'maloa:

• theha mele nepahetseng ;
• ho ithuta tebileng mesifa morao;
• tlosoa intervertebral karolo khatello ea kelello le utloisang bohloko;
• otlolla mesifa, a etsa hore deformity la mokokotlo;
• matlafatsa mesifa corset 'mele;
• ho sebetsa ho gluteal mesifa, ha ba ntse ba ba - ya tšehetso lesapo la mokokotlo.

Lesapo la mokokotlo - the konokono tsa 'mele

Healthy morao - senotlolo sa ho phela bophelo bo atlehileng le ba phetseng hantle. Halofo ea mafu a le maloetse a bakoang ke mathata a amanang le eona. Hangata, batho ba bangata ba ke ke esita le hlokomela hore malaise, ho tsekela, mokhathala - tsena ke matshwao a qala mafu lesapo la mokokotlo. Lesapong la mokokotlo, setho sa bohlokoa ka ho fetisisa ea tsamaiso ea methapo ea kutlo, teng ka kanale lesapo la mokokotlo le nkang litakatso tsa methapo ea kutlo ho bokong. Ka lebaka leo, ke habohlokoa haholo, ntle le emetse bakeng sa bohloko ka tšohanyetso le matla, lefa a lebisa tlhokomelo ho mokokotlo. Mona ba bang ba lipontšo tsa mathata incipient:

• tsitsipana;
• mathateng robalang;
• mokhathala le lethargy;
• hlooho sebakeng occipital;
• molala bohloko;
• tsitsipano mesifa ea;
• opeloa bohloko ka morao, maoto, maraong;
• bohloko hoseng ka thoracic le lumbar mokokotlo;
• bohloko "ka mpeng ea hae";
• tebileng mathoasong a wrinkles tsa molala le phatla ea;
• bobeli selelu et al a.

Contraindicated rarahaneng "Healthy morao" bakeng sa mafu a sa foleng la mokokotlo, mora tshebetso le likotsi haholo, ba nang le hernia intervertebral le tlōlo e tebileng ea mele. Pele u qala ho fana ka koetliso maemong ana, o lokela ho batla keletso ho ngaka.

mefuta ya dira dithutiso

E rarahaneng ya dira dithutiso e bonolo, e seng feela ho thibela mafu a la mokokotlo, empa boetse e thusa ho phekola ba bangata ba bona. ho ikoetlisa kamehla ho tla u thusa ho lebala ka bohloko ka mokokotlong oa hae. litlelase Fit hape bakeng sa mele khalemelo. boitlhakiso li seo ke karolo ea lenaneo la "Healthy morao"? Dira dithutiso tsa cervical, thoracic le lumbosacral lesapo la mokokotlo. Ka lebaka leo, lenaneo lena le o nahanela litšobotsi motho le litlhoko tsa e mong le e.

"Healthy Back" - lenaneo tšoaneleha. rue molemo lijong

Dira dithutiso tsa lesapo la mokokotlo cervical ntlafatsa phallo ea mali bokong 'me, e le lebaka leo, fokotsa kotsi ya setorouku. ho ikoetlisa tšobotsi e le hore ba ba nang kotsi le ho thusa felisa maloetse a mangata: tšoaroa ke hlooho, molikoalikoane, ho hlobaela, khopolong ea kholofalo. Daily mojaro le ho imeloa kelellong 'me qetellong a etsa hore e spasm ea mesifa eo pepeta lijaneng tsa mali le methapo ea kutlo. E ne e ka nako eo, 'me maloetse a bonahatsoa ho tse thathamisitsoeng ka holimo. Phello phekolo dithutiso molaleng hore o ne a sebetsa ka ntle mesifa tebileng ka ho fetisisa. spasm e fokotsehile 'me molaleng fetoha ho feta phutholohile' me selefouno.

Boitlhakiso li thuso thoracic tlosa bohloko sebakeng interscapular le sebakeng se thoracic. mosebetsi Sedentary, hammoho le mele fosahetseng, e kang ho ba sebelisang lik'homphieutha kapa ho shebella thelevishene, etella sechaba pele ho mathata ka mesifa 'me, e le lebaka leo, ka displacement tsa vertebrae le discs. E ka etsa hore pelo ea lefu, liphio le matšoafo. Hloko a lebisa tlhokomelo ho lesapo la mokokotlo le matlafatso ka nako e loketseng ea mesifa thoracic fokotsa menyetla ea mafu a tebileng.

Sacral karolo e nang le boikarabelo bakeng sa maraong le noka. Ho bohlokoa ho matlafatsa mesifa ea lefapha, joalokaha mafu a amanang le maoto a ka, senya lefu, ho se sebetse thobalano - ba bangata ba mafu a tsena li amahanngoa le mathata a ba lesapo la mokokotlo sacral.

3 bohlokwa dira dithutiso tsa mekokotlong khathetse

Tsena tsa boitlhakiso e bonolo kgothaletswa ho ntlo ka lithahasello tsa bona. Nka ba khutlisetsa ha melala kapa thata ho otlolla. O ka kenyeletsa le bona e rarahaneng ka sehloohong.

1. Boikhathollo. Boemo molemo ka ho fetisisa bakeng sa ba bang kaofela morao - ho lula fats'e ka maraong a hao ka heel hao, matsoho a atoloswa ka pel'a hae, ho potoloha hae morao, phatleng ea hae ho itšetleha khahlanong le fatše. Ho amohela boemo ba ena le ho phomola.
2. Bakeng sa mesifa rhomboid. Leshano fatše shebisitse fatše, phatleng ea hae ho itšetleha khahlanong le fatše. Matsoho qhala ka letsohong ka bophahamo ka mahetla. Matsoho phahamisetsa lebetsoeng le le butle theolela fatše.
3. Ka latissimus dorsi. Ema lunge ka, letsoho e phutholohile le otlolla fatše. Ka morao ke le boreleli, 'mele o ke e tšoanang le ho fatse. Letsoho la tsosoa le theolela.

Netefatsa ho atleha ha lenaneo la "Healthy morao" ulasan pelanggan oa ba ba neng ba sebetsa 'me o tsoela pele ho ikoetlisa. Kamehla boikutlo ba ho tsitsipano ka molaleng, mahetleng 'me ka holimo khutlela ho tswa ho mosebetsi oa nako e telele ka k'homphieutha li ka ho toba ka mor'a sehlopha sa pele. Tlaase bohloko morao e fokotsehile ka mor'a sehlopha sa bohlano, 'me ho na le ho le bonolo. Ka mor'a likhoeli tse tharo tsa ho fana ka koetliso ho ntlafatsa ho tenyetseha la mokokotlo e le hore, ho ahlola ke ulasan pelanggan, ba bangata ba ka lekhetlo la pele bophelong ba hae ka, haeba u itšetleha ka thabo ho fumana matsoho a hae fatše, ntle le bohloko le boiteko.