Matsogo a mabedi a leketla morago otlolla
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Letsatsi la Matsogo a mabedi a leketla morago otlolla
Two Handed Hang Back Stretch ke boitšhidullo bjo bo holago bjoo kudu-kudu bo lebišitšego tlhokomelo go kaonefatšeng go feto-fetoga le maemo, go kaonefatšeng boemo bja mmele le go imolla kgatelelo mokokotlong le magetleng. E loketše batho ka o tee ka o tee ba maemo ka moka a go swanelega, kudu-kudu bao ba fetšago diiri tše telele ba dutše goba bao ba nago le mokgwa wa bophelo wa go dula fase. Batho ba ka nyaka go dira boitšhidullo bjo bakeng sa go fokotša bohloko bja mokokotlo, go kaonefatša bophelo bjo bobotse bja mokokotlo le go kgothaletša go iketla ga mmele ka kakaretšo.
Go seka: Phuto ka Phuto Matsogo a mabedi a leketla morago otlolla
- Ema ka tlase ga baara, otlollela seatla godimo gomme o sware baara ka go tia ka diatla ka bobedi, o di boloke di arogane go se nene go feta bophara bja magetla.
- Emiša maoto a gago fase ka go nanya, o dumelele mmele wa gago gore o fege ka bolokologi. Boloka matsogo le maoto a gago a iketlile.
- Swing mmele wa gago ka boleta pele le morago, o dumelele lebelo go otlolla mokokotlo wa gago le mokokotlo.
- Tšwela pele boitšhidullo bjo bja go otlolla mo e ka bago metsotswana e 30 go ya go motsotso, ke moka o theošetše maoto a gago ganyenyane-ganyenyane morago fase.
Dithuto tsa go seka Matsogo a mabedi a leketla morago otlolla
- Go Swara: Ge o fegilwe, kgonthišetša gore go swara ga gago go tiile eupša e sego go tia kudu. Meomo ya gago e swanetše go ba e lebeletše kgole le wena gomme menwana ya gago e swanetše go phatlalala ka bophara bakeng sa go swara ka mo go šireletšegilego. Phošo e tlwaelegilego ke go swara ka thata kudu, e lego seo se ka lebišago go gateletšegeng ga seatla le letsogo.
- Go iketla: Go bohlokwa go iketla mmele wa gago, kudu-kudu magetla le molala, ge o dutše o dira go otlolla morago ka diatla tše pedi. Kgateletšego mafelong a e ka lebiša go gateletšegeng ga mešifa gomme ya fokotša go šoma gabotse ga go otlolla.
- Go hema: Hema ka mo go tseneletšego le ka go nanya ge o dutše o dira go otlolla mo. Go swara moya wa gago goba go hema ka mo go sa tsepamago go ka oketša kgatelelo ya madi le kgatelelo, gwa fokotša go šoma gabotse ga go otlolla.
- Nako: Thoma ka nako ye kopana (mohlala, metsotswana ye 10-15) .
Matsogo a mabedi a leketla morago otlolla Ditet Mighta a Kgothatso: FAQs
Badi ba ipakanye ba ka seka Matsogo a mabedi a leketla morago otlolla?
Ee, bao ba thomago ba ka dira boitšhidullo bja go otlolla morago ka diatla tše pedi e le ka kgonthe. Le ge go le bjalo, go bohlokwa gore ba e dire ka nepagalo go efoga go gobala. Ka mehla ke kgopolo ye botse gore bao ba thomago ba thome ka go otlolla seetša gomme ganyenyane-ganyenyane o oketše maatla ge go fetofetoga ga bona go kaonafala. Ge e ba ba e-kwa go se iketle goba bohloko le ge e le bofe, ba swanetše go kgaotša gatee-tee. Le gona e ka ba mo go holago go ba le motlwaetši wa go itšhidulla goba setsebi sa tša go itšhidulla seo se ba hlahlago go itšhidulla mathomong go kgonthišetša gore ba go dira ka mo go nepagetšego.
Ke eng tse di tsweletseng tsa Matsogo a mabedi a leketla morago otlolla?
- The Seated Twist: O dutše setulong, tshela matsogo a gago godimo ga sehuba sa gago gomme ka boleta o sothe karolo ya gago ya ka godimo ya mmele go ya ka lehlakoreng le lengwe, ke moka o otlolle mokokotlo wa gago.
- The Child’s Pose Stretch: Pose ye ya yoga e akaretša go khunama fase, go dula morago direthe tša gago le go otlolla matsogo a gago ka pele ga gago gore o otlolle mokokotlo wa gago.
- Go Otlolla ga Katse-Kamela: Go otlolla mo go akaretša go namela ka maoto a mane, ke moka o fapantšha magareng ga go otlolla mokokotlo wa gago bjalo ka katse le go o ina fase bjalo ka kamela.
- Go Koba Morago ka go Ema: O eme ka maoto a gago a arogane ka bophara bja letheka, bea diatla tša gago ka tlase ga mokokotlo gomme o kobe morago ka boleta go otlolla mokokotlo wa gago.
Ke eng ditintlha tse di lekanang le tse Matsogo a mabedi a leketla morago otlolla?
- "Cat-Cow Stretches" di na le mohola ka lebaka la gore ga di kaonafatše fela go fetofetoga le maemo le go elela ga madi ka mokokotlong le molaleng, tšeo e lego mafelo ao a lebantšwego ka go Two Handed Hang Back Stretch, eupša gape di tiiša mpa le go kaonafatša boemo bja mmele.
- "Downward Dog" ke boitšhidullo bjo bongwe bja tlaleletšo ka ge e otlolla mokokotlo ka moka le go tiiša karolo ya ka godimo ya mmele, e godiša mehola ya Two Handed Hang Back Stretch, mola gape e kaonafatša tekatekano ya mmele ka kakaretšo le go logaganya.
Dikarolo tse ling mpe ka Matsogo a mabedi a leketla morago otlolla
- Boima ba 'mele morao ikoetlisa
- Matsogo a mabedi a leketla morago otlolla
- Morago otlolla go itšhidulla
- Boima ba 'mele morao otlolla
- Matsogo a mabedi morago otlolla
- Go leketla morago otlolla boitšhidullo
- Mmele ho hanyetsa morao ikoetlisa
- Boima ba 'mele boikoetliso bakeng sa mokokotlo
- Tse peli letsoho leketla morao otlolla
- Mokokotlo matlafatsa boima ba 'mele boikoetliso