4 Ntho e Bonolo Leha ho le joalo Leha ho le joalo Molemo o ka tlaase o atlehang o otlolla

Mesebetsi ea letsatsi le letsatsi e hlokang ho lula nako e telele kapa ho phahamisa litheolelo e ka beha khatello e feteletseng mokokotlong oa hau. Ha nako e ntse e feta, sena se ka eketsa kotsi ea kotsi le tsoelo-pele ea bohloko bo sa foleng. Ho otlolla mokokotlo oa hau kamehla ho ka thusa ho fokotsa bohloko bona le ho ntlafatsa tsela eo mokokotlo oa hao o tsamaeang ka eona.

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Litokisetso

Mesebetsi e khothalletsoang ho lebisa tlhokomelo ho otlolla le ho fetisetsa mokokotlo o ka tlase le mongobo o haufi le hip flexor. Ba nka feela metsotso e 10 ho etsa 'me ba ka e etsa pele kapa ka mor'a letsatsi la mosebetsi oa hau.

Pele o qala tsena kapa tse ling tsa boikoetliso, hlahloba ngaka ea hau kapa setsebi sa 'mele ho etsa bonnete ba hore se sireletsehile ho uena ka bomong' me u se ke ua etsa hore boemo bo bobe bo be bobe le ho feta.

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E totobetseng ea ho hatella

Tlhōlisano e tloaelehileng ea ho hatisa , ke mokhoa o motle oa ho otlolla mokokotlo oa hau ntle le kotsing ea ho tšoaetsanoa . Boikoetliso bo reretsoe ho tsosolosa katleho e tloaelehileng ea sefate sa lumbar, e bitsoang lordosis. Ka linako tse ling mochine oa khatiso o tloaelehileng o bitsoa "pose" kapa "seal" e hlahang ka yoga. Ho etsa khatiso e tloaelehileng-holimo:

1. Thetsa ka mpeng ea hao.
2. Itlhahisa litulong tsa hao, u fane ka morao, ebe u beha liatla tsa hau fatše fatše.
3. Ha u ntse u phunyeletsa, qala ho otlolla likhapha tsa hao, ho tsoela pele ho fuputsa mokokotlo. Leka ho boloka lesapo la hao la letheka le sa tlohe fatše.
4. Tsoela pele ho otlolla likhahla tsa hau ho fihlela u ikutloa u le bonolo. U se ke ua koala likhahla tsa hau kapa ua sutumelletsa ho feta kamoo ho leng bonolo kateng.
5. Boloka metsotsoana e meraro ho isa ho e mehlano.
6. Butle-butle khutlela sebakeng sa pele ha u ntse u tsoa. U se ke ua theohela fatše.
7. Pheta makhetlo a robong.

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Cat Stretch

Tata e otlolohileng ke mokhoa o atlehang empa o bonolo oa ho fetisetsa mokokotlo oa hao ka tlaase ho phunye ha o ntse o etsa vertebrae ea mokokotlo oa hau o ka holimo. Hape ke halofo ea pele ea ho latellana ha yoga e bitsoang cat le khomo pose. Ho etsa lesapo le otlolohileng:

1. Fumana fatše matsohong le mangole.
2. Beha matsoho ka ho toba tlas'a mahetleng a hae.
3. Ha u ntse u tsitsisa, sutumetsa morao ho ea siling, u khutlisetse morao ho ea holimo (joaloka kat).
4. Tsoela pele ho khomarela ho fihlela u ikutloa u phutholohile ha u le ka morao holimo le pakeng tsa mahare a mahetla.
5. Tšoara metsotsoana e mehlano.
6. Khutlela sebakeng sa pele ha u ntse u tsoa.
7. Pheta makhetlo a robong.

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Cow-Cow otlolla

Haeba o lakatsa, o ka hokahanya cat ho ea khomo pose. Ho e-na le ho khutlisetsa sebaka sa ho qala ho otlolla katse (Mohato 6), ho fetela ka ho toba ho khomo ea khomo ka tsela e latelang:

1. Ha u theoha ho tsoa ho cat, u tsoele pele ho theola mokokotlo oa hau ha u ntse u phunyeletsa ho fihlela o le boemong bo tlaase ba leqhoa (joalo ka khomo e otlolohileng).
2. U ka eketsa lebelo ka ho phahamisa pelvis ho ea fihla sefate ha u ntse u lahlela leqhoa la hau fatše.
3. Tšoara metsotsoana e mehlano.
4. Fetela morao ho ea sebakeng sa cat ha u ntse u tsoa.
5. Pheta makhetlo a robong.

Kamehla e-ba hlokolosi hore u se ke ua tšoaea hyperextend. Etsa bonnete ba hore mekhahlelo e lieha ebile e laoloa. U se ke ua potlakela.

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Ho Tsamaea ha Sefubelu

Tilt ea pelvic e sebelisa mesifa ea hau ea mpa le ea hip hore e fetole mokokotlo oa lumbar ea hao ka bonolo. Hangata e sebelisoa e le mosebetsi oa motheo oa lenaneo le matla la ho matlafatsa. Ho etsa ts'ebetso ea pelvic:

1. Robala setulong sa hao ka mangole a kobehile 'me maoto a heletse fatše.
2. Ha u ntse u tsoela pele ho kenya letsoho, hatisa mokokotlo oa hao ka morao fatše.
3. Tšoara metsotsoana e 15, ho boloka pelvis le mesifa e tlaase ea morao.
4. Khutlela sebakeng sa pele ha u ntse u hlahisa.
5. Pheta makhetlo a robong.

Ho ikoetlisa ka Lumbar, ho kopantsoe le khalemelo ea morao-rao le ho ikoetlisa kamehla, ho ka thusa ho khutlela morao le ho ikutloa hantle. Ha u qala ho tseba litlhahiso tsena, u ka eketsa mokhoa oa hau oa letsatsi le letsatsi le tse ling tse ka morao ho tloha McKenzie Method.