Nako boikhathollo

ke eng boikhathollo? Ena ya kgopolo ya nang le litlhaloso tse 'maloa. Litsebi tsa metsoako hlalosa boikhathollo e le ho leka-lekana khopisang, bo-rafilosofi ba bua ka e emisa e feletseng ea nako, directories fetisisa e senola se boleloang ke lentsoe ka "fokotseha mesifa molumo," kapa ho ikhatholla ka ho feletseng.

Ha e le hantle, bopa dikgopolo tsa tsena tsohle e ka 'na ho ho kopantswe ka unit trust e mong, hobane boikhathollo - boikhathollo, eo ho eona nako bonahala ho khaolitse ho,' me sena se ke ke ha khoneha a se na hare le kantle equilibrium. Ea bohlokoa sebaka le nako boikhathollo. moralo ke e bonolo: ho ba boinotšing, tikolohong e mabothobotho, moea e hloekileng. Privacy ke bohlokoa ka ho khetheha bakeng sa ba qalang hobane ba lokela ho ithuta ho ameha ka sensations le, ho mamela 'mele oa hao. Boemong bo sa thabiseng (mohlala, a batang) ke ke a lumella ho Tune hantle. Empa moea hloekileng hloka na tlhaloso e ho hang.

A re ke re qala ka ka theko e tlaase ka ho fetisisa le e bonolo ka ho fetisisa. Leshano ka moseme (kapa bethe lekaneng kgolo), ata maoto le matsoho, tilts hlooho ea hae ho ea holimo, iphapanyetsa. Ka hula moea kelellong phatlalatsa: "Ke", ha u ntse u exhale - "phomola", ka pululelo o motjha: "le", ha u ntse u exhale - "kokobela."

The boikhathollo nako - metsotso e 10. Hula moea ka nko ea hao e matla 'ohle le matla a moea o hloekileng le exhale ka tsitsipano molomo bokeletseng. mele relaxes 'me e ba boima haholo. Mamela maikutlo a ...

Complete mesifa boikhathollo le hlaha feela ha fapanyetsana khatello ea kelello le boikhathollo.

1. Qala le mesifa ea sefahleho (hammoho le ho loantša wrinkles). Zazhmurivaem mahlo ka thata-thata - e le hore wrinkled nko ea hae. Tšoare tsitsipano tsa metsotsoana e 5 le phutholoha ka potlako. Ka mor'a metsotsoana e 20 ho khefu ho otlolla mesifa hape. Kakaretso - repetitions tse hlano.

Joale ka tieo overvoltage, koala molomo oa hae. Relaxes mesifa. Ho ikoetlisa ho ka fetileng sekemeng 5 metsotsoana gagamalo, metsotsoana e 20 ho ea ho phomola (boikhathollo). Hlano repetitions.

koetliso ea ho joalo ba ke ke theha ka sefahleho sa hao wrinkles eketsehileng. Ho fapana le hoo, o matlafatsa mesifa ea sefahleho, ba mo etsa monyenyane. Se ke la lebala ho ntlha ea bohlokoa: ha hlile phutholohile mesifa ea sefahleho, meno ha koaloa. The boikhathollo nako - metsotso e 5.

2. mesifa ea matsoho. A petetswa letsohong lere, le lebetsoeng le straining mahetleng le forearms. Tšoare tsa metsotsoana e 20, 'me ho phutholoha boikutlo boreleli weightlessness. Ka mor'a motsotso tsa boikhathollo hape straining mesifa. - 5 of phetapheto ena. Kakaretso ea boikhathollo nako - ka 7 metsotso.

3. The molaleng le mahetleng. Khatello ea kelello e ke haholo-holo rata sebakeng sena. Re phahamisa mahetleng ho fihlela e ngata kamoo ho ka khonehang le straining mesifa molaleng le mesifa khutla. Tšoare puso gagamalo le phutholoha tsa metsotsoana e 20 ho ea ho metsotso e seng mekae. Ikutloa thabo ea 'mele lokolloa. Pheta sena ka makhetlo a 4. Kakaretso ea boikhathollo nako - metsotso e 10-12.

4. morpheme. Exhaled moea le tšoare phefumoloho. Ka nako ena, ho palo e kahodimodimo straining mesifa ea sefuba. Relaxes bona ka pululelo. Phutholoha, thabela boikhathollo tsa mesifa. Tsoela pele, empa joale se fapaneng: ho otlolla mesifa mora phefumoloho le phutholoha ha le ntse le exhale nako e telele. The boikhathollo nako - metsotso e 8-9.

5. Belly. Lieha phefumoloho inspiratory, straining o tobetsa. Butle exhale le phutholoha. Ikutloa e mong le pululo joalo ho tsoa ho imeloa kelellong le mokhathala. U se ke ua lebala ka ho hema: hema ka ka nko, exhale, ka ho latellana, ka molomo. The boikhathollo nako - metsotso e 5-6.

6. The maraong le maoto. Pepeta maraong a hao. Palo e kahodimodimo. Ikutloa joaloka ba kameneyut. Re phutholoha. Pheta makhetlo a 5. Joale, straining mesifa ea maoto le ho tsoa lethekeng ho menoana. Lokisa boemo ho metsotsoana e seng mekae 'me phutholoha. Pheta makhetlo a 5.

E hlalosa ho ikoetlisa ka tsela e itekanetseng le matla leha e le efe. Mohlomong, qalong, hase lintho tsohle tsoela hantle. Mesifa ha ba sebelisoa ho ea puso e joalo ea equilibrium le ka "hanela" nakoana. Empa ho ikoetlisa letsatsi le letsatsi e tla hakaalo fella.

Complete sete ya ho ikoetlisa pele haholo le le bitsoa tsa inspiratory "Ke" ka exhale e reng, "phutholohile" ka pululelo a macha "le" ha u ntse u exhale - "kokobela" le ka ho feletseng phutholoha. Robala metsotso e le bonyane tse seng kae, ba thabela mofuthu monate ata ka 'mele' me kokobetsa. Ikutloa joaloka o hlahile ka khutso, ho tletseng ho uena ...

Hopola, mesifa boikhathollo ke a atleha ho sebetsana le khatello ea kelello. Fetang nako, u tla ba khona ho phutholoha ka boemo bofe kapa bofe le ka nako efe kapa efe.