Ke banana ba seng bakae feela ba khahloang ke ponahalo ea letheka la hae, haholo-holo karolo e thata joalo, joaloka lehlakoreng le ka hare. 'Nete ke hore ha u tsamaea mesifa ena ha e sebelisoe hanyenyane,' me haeba u sa ba fe mojaro o ikhethang, ho tla etsahala hore ebe ha ho joalo. Leha ho le joalo, ho ikoetlisa bakeng sa lehlakoreng le ka hare la serope ho bonolo ebile ha u li etsa ka makhetlo a mararo ka beke, u tla khutlela mofuteng o motle ka potlako.
Lihlopha tsa lehlakoreng le ka hare la serope
Ke squats e leng tekanyo e ntle ka ho fetisisa ea ho matlafatsa lehlakoreng le ka hare la serope. 'Me bakeng sa phello e ntle, e kgothaletswa ho etsa mefuta e' meli hang-hang:
- E eme, maoto a mahetla ka bophara, mahlakoreng a maoto, maoto a bapisoa. Squat, u hula ka thata marako, joalokaha eka u batla ho lula setulong se tlaase. Ha mahlakoreng a mangole a le likhato tse 90, lata ka motsotsoana 'me u khutlele sebakeng sa pele. Pheta mekhoa e meraro ka makhetlo a 10-15. Haeba sena se sebetsa ka mokhoa o bonolo, eketsa litlolo ho matsoho a hau.
- E eme, maoto a le bophara ho feta mahetleng, matsoho ka lethekeng, lisepa tsa maoto li sheba ka ntle kamoo ho ka khonehang. Sheba butle, hafeela u ntse u ka khona, u qete metsotsoana e 2-3, 'me u khutle butle. Pheta mekhoa e meraro ka makhetlo a 10-15. Haeba sena se sebetsa ka mokhoa o bonolo, eketsa litlolo ho matsoho a hau.
Hona joale li-exercises tsena tse peli li lekane hore mesifa ea lehlakoreng le ka hare ea serope e kene tonus mme e be e ntle haholo le e tiisitsoeng. Leha ho le joalo, bakeng sa phello e feletseng, ho molemo ho khanna koetliso ka mokhoa o rarahaneng, ho fana ka mojaro o fapaneng.
Li-gymnastics bakeng sa lehlakoreng le ka hare la serope
Matlafatsa lehlakoreng le ka hare la lithupa tsa lithupa tse bonolo tse lokelang ho etsoa khafetsa, makhetlo a mararo ka beke. Litlhaloso tsa li-contraindication ke maloetse a catarrhal le mekhoa e bohloko ea ho ruruha - pele ho phekoloa, ebe o fihla mosebetsing. Ka hona, ho lefella lehlakoreng le ka hare la serope ho lokela ho kenyeletsa lipapali tse joalo:
- Thetsa ka lehlakoreng la hao fatše, itšetlehile ka setulong se tlaase, ka letsoho la bobeli le itšetlehile ka uena. Leoto le ka holimo le khumama ka lengole ebe le beha ka pel'a leoto le ka tlaase le otlolohileng. Hula monoana oa leoto le ka tlaase ho uena 'me u etse mehato ea eona ho ea holimo, ho ea bohareng bo boholo. Etsa sena ka motsotso kapa nako e telele, ho fihlela ho na le boikutlo ba ho hula ka hare ka serope. Ebe u pheta leoto le leng.
- Nka boemo bo hlalositsoeng thupelong e fetileng, empa hang-hang phahamisa leoto le otlolohileng, 'me ho tloha sebakeng sena, etsa mekhoa e chitja pele ho e' ngoe, ebe u ea ka lehlakoreng le leng. Khuta bakeng sa leoto la bobeli. Etsa lihlopha tse 3 tsa lihlopha tse 20 ka lehlakoreng le leng.
- Ha u lutse fatše ka maoto a kobehileng, otla matsoho ka sekoting mme u ba behe pakeng tsa mangole. Leka ho koala mangole a hau, empa u itšireletse ka matsoho. Ka metsotsoana e meng le e meng ea 10-30 ea boiteko, iphe nako e ngata ea ho phomola. Pheta ka makhetlo a 10.
- Ho robala ka morao fatše, beha matsoho a hau tlas'a marako, lihlopha li lule fatše, 'me maoto a otlolohileng a lla fatše. Hula likhaka tsa menoana, 'me sebakeng sena, fokotsa le ho alafatsa maoto. Etsa lihlopha tse 3 tsa makhetlo a 15.
- Lula setulong, mokokotlo o otlolohile, pakeng tsa mangole - bolo ea maholo. Ka hohle kamoo u ka khonang, chesa ka matla a mesifa, 'me, ha u fihla tseleng e kholo, phutholoha' me u qale bocha. Etsa lihlopha tse 3 tsa makhetlo a 15.
Ho koetlisa lehlakoreng le ka hare la serope ho tla atleha haholoanyane haeba o kopanya le liprotheine tse jang, kaha sena se tla lumella ho matlafala ha mesifa ka potlako. Ka nako e ts'oanang, thapo ea ho matha, ho qhaqha , ho matha litepisi kapa mohato o tla u lumella hore u tlose lilithara tse ngata le mafura, ao hangata a senyang sebōpeho sa letheka. Bohle bo rarahaneng bo tla u fa maoto a litoro tsa hau!