Ho ikoetlisa bakeng sa matsoho bakeng sa banana

Boikoetliso ba 'mele boa hlokahala bakeng sa botle le ho tiea ha matsoho. Leha ho le joalo, basali ba bangata ba lebala ka sena, 'me ha e le hantle matsoho a bobe a ka senya ponahalo ha a mpe ho feta monoana o phatsimang kapa maoto. Mesebetsi e atlehang ka ho fetisisa ea matsoho e etsoa ho sebelisa boima ba 'mele, ka sebōpeho sa li-dumbbells. Haeba ha ba joalo, joale o ka nka libotlolo tse nyenyane tsa metsi.

Liketso tse tsitsitseng kapa tsa isometric tsa matsoho li tla boela li fane ka sephetho se setle haeba li lula li etsoa. Ho phaella moo, li ka etsoa ka bobeli lapeng le ka ofising, ho sebelisa tafole e tloaelehileng e le simulator . Se boleloang ke boikoetliso bo joalo bo ntse bo hatella holim'a tafole metsotsoana e mengata. Tekanyo ea matla a khatello ea matla le khatello ea khatello e ama hore na mesifa ea matsoho e ameha joang.

Boikoetliso bo bongata ba matsoho

Tlhōrō ena e kenyelletsa ho ikoetlisa bakeng sa matsoho ho sebelisa li-small bulb. Na u ikoetlisa ka makhetlo a 2-3 ka beke, 'me u ke ke oa tlameha ho hlajoa ke boemo ba matsoho le marang-rang.

Koetlisa 1

Ema o otlolohile, matsoho hammoho le 'mele. Ha u phunyeletsa, phahamisetsa matsoho a otlolohileng boemong ba sefubeng. Ha u tsoa mouoane, nka likotlolo tsa hao morao, ebe u phahamisa likoti tsa matsoho, matsoho a kobehileng liphatleng. Khutlela boemong bo qalang ka taelo e fapaneng, e.g. pele, fokotsa menoana ho ea sefubeng, ebe u atolosa matsoho, ebe u ba theola. Pheta boikoetliso ka makhetlo a 10-15.

Koetlisa 2

Sebaka sa ho qala se otlolohile, matsoho hammoho le 'mele. Hula li-dumbbells sefubeng sa hao, ebe o senya matsoho ka bonngoe, o hula matsoho ka morao kamoo ho ka khonehang. Etsa mahas 15 ka letsoho le leng le le leng.

Koetlisa 3

E senya setopo. U se ke ua khumamela ka morao, khutlisa mokokotlo oa hau. Matsoho a hasana a arohane 'me a etsa mekhabiso e menyenyane ea sekhahla ka metsotso e 5.

Koetlisa 4

Tlisa matsoho a hau hammoho, litlhoko tsa lintlheng ho ea boemong ba hlooho. Ebe o otlolla matsoho libokeng ka likhato tse 180, 'me u otlolle matsoho, u phahamise litlhoko tse phahameng ka hohle kamoo ho ka khonehang. Khutlela sebakeng se qalang ka taelo e ts'oanang. Pheta makhetlo a 10-15.

Koetlisa 5

Sebaka sa ho qala se otlolohile, matsoho hammoho le 'mele. Phahamisa matsoho mahlakoreng 'me u ba tlise hloohong ea hau. Ebe o li khumama ka lihlopha ebe o theola khutsuoa ka hlooho. Phahamisa li-dumbbells mme o otlolla matsoho a hao, beha matsoho ka lehlakore mme o kgutlele sebakeng sa pele. Pheta makhetlo a 10-15.

Koetlisa 6

Koetliso ena e ka etsoa ka bobeli ka likoboana, le ntle. Hlakola le ho otlolla matsoho a lehlakore. Etsa mehato e chitja ka matsoho ka metsotso e 5. Bokahare ba selikalikoe bo lokela ho ba boima ba cm 20-30.

Koetliso ea 7

Atolosa maoto ka hohle kamoo ho ka khonehang, fetisetsa setsi sa khoheli ho leoto le le leng, ho se rotha hanyenyane. Tšoara sekoaha ka letheka. Phahamisa letsoho la hao le otlolohileng ka hohle kamoo ho khonehang. Pheta boikoetliso ka lehlakoreng le leng. Etsa hore 10-15 e atamele.