Tsebo ea ho ikoetlisa mesifa ea morao ka bolo ea yoga.
Yoga bolo, joalo ka mofuta oa thuso ea boikoetliso, e atile. Ho sebelisa bolo ea yoga ho ikoetlisetsa mesifa ea morao ho hloka tsebo e itseng. Se latelang ke lebenkele bakeng sa hau mabapi le mokhoa oa ho sebelisa libolo tsa yoga ho ikoetlisa mesifa ea morao; Ke ts'epa hore oa e rata.
Tsebo ea ho ikoetlisetsa mesifa ea morao ka Yoga Ball.
1. Tšehetso e matla.
Mokhoa o ka sehloohong ke ho pitikisa maoto pele le morao ka bolo ea yoga le ho etsa li-push-ups. Sena se na le phello e kholo ea boikoetliso mesifa ea serope le matsoho.
2. Phahamisa mpa.
Mokhoa o ka sehloohong ke ho robala fatše ka bolo ea yoga e leketlileng moeeng pakeng tsa maoto a hao. Ebe u tšoara lengole ka matsoho a mabeli ka ho fapanyetsana. Koetlisa ho honyela ha mpa le maoto. Hoa khathatsa, empa ho phehella ke eona feela tsela ea ho fumana litholoana.
3. Squat ka maoto a arohaneng.
Mokhoa o ka sehloohong ke ho hatella leoto le le leng hape holim'a bolo ea yoga, leoto le leng ho ts'ehetsa 'mele ho squat, ebe o chenchana ho fetola squat ea leoto.
4. Ho otloloha ha letsoho le ho atolosa.
Mokhoa o ka sehloohong ke ho tšoara bolo ea yoga ka matsoho a mabeli, ho betsa majoe, le ho e phahamisa le ho e theosa khafetsa.
5. Ho potoloha ha Russia.
Mokhoa o ka sehloohong ke: ho hatella letheka holim'a bolo ea yoga, matsoho a lekana, le ho otlolla mesifa ea letheka ka ho le letšehali le ho le letona.
6. Motsu mohato oa ho squatting le ho reteleha.
Mokhoa o ka sehloohong ke ho tšoara bolo ea yoga ka matsoho ka bobeli. Squat ka maoto a hao a tsubella. Tlohela bolo ho tloha ho le letšehali ho ea ho le letona.
Li-push up. Mokhoa o ikhethileng ke ho ts'oara bolo ea yoga ka matsoho a mabeli ho theha angle e itseng. Etsa li-push-ups.
Khetho le mokhoa oa ho reka oa Yoga Ball.
1. Khetha bolo ea yoga e u tšoanelang.
Boholo ba libolo tsa yoga ke 45cm, 55cm, 65cm, 75cm, joalo-joalo. Bakeng sa basali ba banyenyane, o ka khetha libolo tsa yoga tsa 45cm kapa 55cm, ha libolo tsa yoga tsa 65cm le 75cm li loketse banna ba balelele. Ntle le khetho ea boholo, ntlha ea bohlokoa haholo ke ho khetha libolo tsa yoga tse matla le tse tšoarellang tse hlahisoang ke bahlahisi ba kamehla, tse lokelang ho ba bonolo haholo le tse sireletsehileng.
2. Libolo tsa Yoga li loketse batho.
Boima ba motho ea tloaelehileng bolo ea yoga e ka mamella hobane ha re ikoetlisa, ha re behe boima bohle holim'a bolo ea yoga, e jara karolo ea boima ba eona feela, 'me' mele ea rona e hlahisa matla khahlanong le eona. Ha bolo ea yoga e phutholoha ebile e teba, 'mele ea rona e boetse e na le matla a holimo ha e ntse e tiisa mesifa e pota-potileng masapo ho sireletsa' mele ea rona.
Mohlomong ha u etsa yoga, batho ba bangata ha ba ele hloko khetho e hlokolosi ea libolo tsena tsa yoga. Leha ho le joalo, haeba ba batla ho finyella katleho ea mokhoa ona hamolemo, khetho ea libolo tsena tsa yoga e ke ke ea hlokomolohuoa. Ka nako e ts'oanang, re boetse re lokela ho ela hloko mekhoa e nepahetseng ea ho ikoetlisa yoga ho qoba ho tsoa kotsi.
Mosebetsi oa mantlha oa Ball ea Yoga.
1. Yoga boloe loketse hore batho bohle ba ikoetlise, ho kenyeletsa le ba hlokang ho tsosolosoa. E etsa hore batho ba ikoetlisang ba sireletsehe nakong ea boikoetliso, ho qoba litlamorao tse ngata ho manonyeletso le likotsi tsa lipapali. Batho ba bang ba nang le likotsi tse fokolang morao ba ka 'na ba se ke ba khona ho etsa li-sit-ups ka lebaka la likotsi tse tloaelehileng tsa mokokotlo, empa ha ba etsa libolo tsa yoga, ba ka sebelisa libolo tse bonolo tsa yoga ho thusa ho ikoetlisa, tse ka bapalang karolo ea tšehetso.
2. Bolo ea yoga motsamao o kgahlisa haholo. Baatlelete ba boikoetlisong ba lisebelisoa tse tloaelehileng, joalo ka li-treadmill, kapa li-sit-ups, baatlelete ba ka pheta metsamao e seng mekae ka nako e telele ho chesa lik'hilojule, e leng se etsang hore mokhoa oa ho ikoetlisa oa baatlelete o be lerootho. Boikoetliso ba bolo ea Yoga bo fetotse mokhoa o fetileng oa koetliso, ho lumella baatlelete ho bapala ka bolo ka 'mino o mofuthu le o sa tsitsang. Moatlelete ka linako tse ling o lula holim'a bolo 'me ka linako tse ling o phahamisa bolo ho etsa motsamao oa ho qhoma; metsamao ena e thahasellisang etsa hore tshebetso eohle e monate haholo.
3. Bolo ea yogae thusa ho koetlisa matla a 'mele oa motho. Nakong e fetileng, boikoetliso ba 'mele bo ne bo etsoa fatše kapa ka lisebelisoa tse nang le botsitso bo matla,' me moatlelete ha aa ka a tlameha ho nahana ka ho leka-lekana ha 'mele. Bolo ea yoga e fapane, 'me moatlelete o nka monyetla ka bolo ea yoga hore a theohe fatše; mohlala, ho lula holim'a bolo ke boikoetliso bo leka-lekaneng, 'me ho phahamisa leoto le le leng ho etsa hore ho leka-lekana ho be thata haholoanyane. Ho tla ba thata le ho feta ho tsamaisa leoto le phahamisitsoeng hanyane. Ha u etsa li-push-ups ka maoto le matsoho holim'a bolo, haeba moatlelete a batla ho qeta ketso ea ho khumama le ho atolosa matsoho a hae, ba lokela ho qala ho boloka botsitso ba 'mele le ho thibela bolo hore e se ke ea bilika, e lokelang ho laoloa ke matla a maoto, letheka, le mpa. Sena se etsa hore tšebelisano ea 'mele le bokhoni ba ho laola mesifa li koetlisitsoe ka katleho.
Nako ea poso: Aug-21-2022