Lenane le feletseng la ho ikoetlisa le ho ikamahanya le maemo bakeng sa baatlelete
Ho otloloha le ho fetoha ha maemo ho tsamaisana le lipapali bakeng sa mabaka a sa tšoaneng. Ho otlolla feela ho ikutloa hantle, empa ho thusa moatlelete ho boloka mekhoa e nepahetseng le e leka-lekaneng ea maqhubu a itseng.
Tataiso e otlollang le e tsitsitseng
Ho otlolla ho ka ba le melemo e mengata haeba e etsoa hantle. Hlahloba litlhahiso tse latelang pele o qala mokhoa leha e le ofe o otlollang.
- Ho otlolla ho fapana le ho ba le botsitso : Ho otlolla ke mokhoa oa ho eketsa mekhoa ea rona ea ho tsamaea ka tsela e mafolofolo 'me kahoo re eketsa ts'ebetsong ea rona.
- Otlolla ka mokhoa o sireletsehileng . Kamehla latela melao-motheo e sireletsehileng e sireletsang ho thibela likotsi.
- Etsa ho otloloha ho tsitsitseng . Sena se bolela hore u tšoara ka metsotsoana e ka bang 30-60 ka nako e le 'ngoe' me u se ke ua phutholoha.
- Otlolla ka mor'a hore u futhumale . Lipatlisiso li bontša hore ena ke tsela e molemo ka ho fetisisa ea ho ntlafatsa mefuta e mengata ea ho tsamaea .
- Etsa mofuthu o mofuthu pele o sebetsa ho netefatsa hore mesifa ea hau e futhumetse.
- Boloka mohopolo ka mong le o mong o na le mekhoa e metle ea ho tsamaea le ho feto-fetoha ha maemo ha ho molemo kamehla.
- E le ho boloka mesifa e lekaneng, otlolla mesifa e matla le ho matlafatsa ba fokolang.
- Qoba ho otlolla ho feta kapa ho otlolla mesifa.
Ho ikoetlisa ho otlolohileng - 'Mele o Phahameng
Sebelisa lisebelisoa tsena ho lebisa tlhokomelo libakeng tse itseng tsa 'mele o ka holimo.
- Ho otloloha ka Mahetla - Motheo
- Ho otloloha ka mahetla - Golfer Stretch
- Mamela ka mahetla le ka mekhabiso e otlolohileng - Botebo bo ka pele
- Ho otloloha ka sekhahla - Cat-Cow Stretch
- Ho otloloha ha sepakapaka - Ho atolosoa ka morao
- Ho otloloha ka sekhahla - Spinal Twist
- Ho otlolla sepakapakeng - Ho kenyelletsa sefuba
- Nako e ka tlaase le Hip Stretch
Ho ikoetlisa ho otlolohileng - 'Mele o ka tlaase
Sebelisa lisele tsena ho lebisa tlhokomelo libakeng tse itseng tsa 'mele o tlaase.
- Achilles Tendon (Serethe) Otlolla
- Plantar Stretch
- Namane e otlolla - e eme
- Soleus Otlolla - E eme
- Namane le Achilles li otlolla
- Hip Flexor / Psoas Otlolla
- Quad Stretch - E eme
- Hamstring Stretch - O lutse
- Hamstring Stretch - E eme
- Hamstring Stretch - Partner Stretch
- IT (Iliotibial) Band Stretch - Lula
- Tsela ea IT (Iliotibial) Stretch - Squat Squat Stretch
- Otlolla Piriformis
- Ho otlolla Piriformis - Ho bua leshano
- Bothata bo holimo - Ho atisa ho otloloha
- Ho loka ho otloloha - E eme
- Ho phahamisa - Ho lutse
- Ho loka ho hoholo - Ho senya
Ho otlolla Exercises By Sport
Mona ho na le mekhoa ea motheo ea ho otlolla bakeng sa baatlelete ba bapalang papali e itseng.
- Molemo ka ho fetisisa oa ho palama libaesekele
- Molemo o Fetisisang Bakeng sa Lipere
- Molemo ka ho Fetisisa oa ba matha
- Molemo ka ho Fetisisa oa Snowboarding
- Molemo ka ho Fetisisa oa Lebala
Mokhoa o totobetseng oa ho senya kotsi
Mona ke lisebelisoa tse ling tse otlollang baatlelete ba nang le likotsi tse khethehileng.
- IT (Iliotibial) Bothata ba Mantsoe Bohloko Bo otlollang Kamehla
- Bothata bo Khutšoanyane Bo otlollang Kamehla
- Namane Tata Mokhoa o tsitsitseng
Mohloli
Andersen, JC Ho otlolla Pele le ka mor'a Koetliso: Boemo ba Kotsi ea Meriana le Koluoa ea Kotsi. Journal ea Tlhahlobo ea Lipapali 40 (2005): 218-220
Herbert RD, de Noronha M. Ho otlolla ho thibela kapa ho fokotsa mesifa ka mor'a ho ikoetlisa. Database ea Cochrane ea Tlhahlobo e Tsitsitseng 2007, Khatiso ea 4.
Ian Shrier MD, PhD le Kav Gossal MD. Likhopolo-taba le 'Nete ea ho otloloha: Litlhahiso tse ikhethiloeng bakeng sa meriana e phetseng hantle, ngaka le sportmedicine, VOL 28, # 8, August 2000.
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, le Peter McNair. Ho Thibela le ho Senya Tlokotsi Tšebelisano ea Masoalo. Meriana ea Meriana 34.7 (2004): 443-449