Se latelang ke ho ikoetlisa habonolo ho otlolla le ho matlafatsa mokokotlo ka mefuta e mengata e matla le e tsitsitseng hammoho le likarolo tsa yoga. Etsa mosebetsi ona hangata kamoo u ratang kateng, ho fetola nako le nako ha ho hlokahala ho lumellana le boemo ba hau ba ho ikoetlisa le lipakane.
Litlhokomelo
Haeba u na le mathata a morao-rao, sheba ngaka ea hau pele u leka lipapali tsena.
Lisebelisoa
Ball ea boikoetliso le bolo ea meriana
Joang
- Qala ka hoo e ka bang metsotso e 5 ea mofuthu oa cardio e khanyang
- Etsa boikoetliso bo bong le bo bong bakeng sa lipolelo tse hlalositsoeng, tse latellanang
- Qetella potoloho e le 'ngoe bakeng sa ho ikoetlisa nako e khuts'oanyane kapa ho feta ho ikoetlisa ka makhetlo a mararo bakeng sa ho ikoetlisa ka nako e telele le ho feta
1 - Litemeliso tsa letsatsi
Joang
Qala boemong bo eme mme u tsoele pele ha u ntse u senya matsoho le holimo. Exhale 'me u kene ka ntle ho sefahleho sa hau ha u tsoa ka lethekeng ebe u theoha ka hare ho likoti, ka matsoho fatše kapa maotong. Seka mangole ha u hloka. Inhale le ho nyoloha ho fihlela ka morao e teteane 'me e kene ka hare ho likhama. Ho hlakola le ho khutlela holimo, ho otlolla matsoho holimo ho fihlela lifate li ama.
Reps / Sets / Duration
Pheta lihlooho tse 4 ho isa ho tse 8.
2 - Ball Rolling
Joang
Beha matsoho holim'a bolo, ho tšoana. Ho hula konopo ea mpa ho ea mokokoting oa hao le ho tiisa molumo oa hau, butle-butle ho fetela ho fihlela sefuba sa hao se ama bolo. Ho boloka foromo, hula 'mele oa hao hanyane ka hanyane u sebelisa matsoho le mpa. U se ke oa oa ha u ntse u tsoela pele.
Reps / Sets / Duration
Khuta hape bakeng sa li-12 hape.
3 - Pati e emeng
Joang
Ka tlaase ho squat le matsoho mahetleng, khutlisetsoa morao. Tlosa lesoba le ho pota-potile ho ea siling. Fela le ho pheta makhetlo a 15.
Reps / Sets / Duration
Khuta hape bakeng sa ho khutlela ha 15.
4 - Li-Rotational Ball ho Ball
Joang
Etsa leshano ka tlas'a mahetla mme u theohe morao 'me u tšoere bolo ea meriana e bohareng holim'a sefubeng. Tšoara 'mele oa hao ka lehlakoreng le otlolohileng ho tloha lithong ho ea mangole. Ho matlafatsa glutes le abs, butle-butle ho sotha 'mele oa hao ka ho le letšehali, ho senya med ball parallel ho fatse, ebe o khutlela morao, o pheta ka lehlakoreng le leng.
Reps / Sets / Duration
Pheta ho khutlela habeli ho lehlakore ka leng.
5 - Sefubelu se Tsamaea ka Ball
Joang
Thetsa sebakeng se sekametseng ka bolo ea theoha, hlooho e tšehetsoa ke hlooho 'me e ikutloa e otlolohile ka abs. Kantle le ho phallela bolo, finyella letheka holimo ebe o pheta .
Reps / Sets / Duration
Khuta hape bakeng sa ho khutlela ha 15.
6 - Ho phunya ho Ball
Joang
Roala holim'a bolo ebe u beha matsoho ka mor'a hlooho. Phahamisa mahetleng ha u ntse u phutholoha, u penya sefahleho.
Reps / Sets / Duration
Khuta hape bakeng sa ho khutlela ha 15.
7 - Borokho
Joang
Leshano le tobane le mangole a kobehile le matsoho mahlakore a hau. Butle-butle, u se ke ua hlola u le mokokotlo ka mokokotlo, vertebra e le 'ngoe ho fihlela u le boemong ba borokho,' mele o otlolohileng ho tloha mangole ho ea ho hlooho. Tloha ka holimo kamoo u ka khonang, ho finyella ka morao, ebe o theoha ka morao ka ho phalla butle-butle mokokotlong.
Reps / Sets / Duration
Khuta hape bakeng sa li-12 hape.
8 - E kenyelletsa Sefubeng
Joang
Tlolela mangole ka sefubeng ka matsoho ka mor'a mangole. Leka ho boloka mohatla fatše hore o otlolle ka morao.
Reps / Sets / Duration
Tšoara lesela ka metsotsoana e 15-30.
9 - Knee e Khabisitsoeng e theoha ka Ball Ball
Joang
Tlisa mangole 'me u li khumelle ho likhato tse 90, u khanye ho ea ka tlaase le matsoho ho ea mahlakoreng. Tšoara bolo ea meriana pakeng tsa mangole (ho ikhethela). Tšoara ka ntle le ho potoloha torso ho theola maoto ka ho le letona, o ba theolela fatše. Khutlisa mangole ho ea bohareng le ho theoha ka lehlakoreng le letšehali.
Reps / Sets / Duration
Pheta ho khutlela morao ho 10 ka lehlakoreng le leng.
10 - Tšepe ea sekhahla
Joang
Ha u ntse u robala sefahlehong, u khumama leoto le letona 'me u behe leoto le letona ka letsohong le letšehali. Butle-butle u suthele ka ho le letšehali ha u ntse u nka letsoho le letona ka ho toba fatše, letsoho le letšehali le hatella ka mangole le letona. Khutsa holimo 'me ue utloe ka morao ka morao le lethekeng.
Reps / Sets / Duration
Tšoara metsotsoana e 15-30 le pheta ka lehlakoreng le leng.
11 - Cobra le Leg Lift
Joang
Boemong bo tloaelehileng, behang matsoho haufi le sefuba mme u khabise ka morao ho sutumetsa sefuba fatše. Boloka likhahla tsa mahetleng a theoha. Phahamisa leoto le letona fatše 'me u tšoare metsotsoana e' meli, u theohe 'me u phete leoto le leng.
Reps / Sets / Duration
15 e khutla ka lehlakoreng le leng.
12 - Palo ea Bana
Joang
Ho tloha koetliso ea pele, khutlela mangole ebe u lula fatše lirethe ha u otlolla matsoho ka pel'a hao, phatleng e robala fatše. Phefumoloha 'me u phutholohe mesifa ea morao.
Reps / Sets / Duration
Tšoara metsotsoana e 15-30 kapa hafeela u rata.