Ho otlollayogake ea bohlokoa, hore na u chesehela ho ikoetlisa khafetsa kapa mohiruoa ea lutseng nako e telele. Leha ho le joalo, ho fihlella ho nepahala ebile ho ka ba thata ho otlolla mahlale ho ka ba thata ho ba qalang ho uena. Ka hona, re khothalletsa lipapiso tse 18 tsa ho fana ka litlhaloso tse phahameng haholo tse bonts'a libaka tse omelletseng bakeng sa pose e 'ngoe le e' ngoe, e nolofalletsa ba qalang.

Hlokomela:Shebana le ho phefumoloha ha u ikoetlisa! Hafeela u ntse u etsa liqha tse butle le tse bonolo, ha lia lokela ho lokela ho ba le bohloko. Ho khothalletsoa ho tšoara bo-yoga e 'ngoe le e' ngoe ea metsotsoana e 10 ho isa ho 30 ho lumella 'mele oa hau hore o otlolle ka botlalo ebe o phomola.

Boikoetliso bona bo kenyelletsa mesifa ea sternoctiid. Ho e phetha, beha matsoho a hau thekeng ea hau, boloka mokokotlo oa hau o otlolohile, 'me ka bonolo ho phahamisa hlooho ea hau holimo ho ea otlolla mesifa ea sternoctoid.

Ho thusoa ha mola oa mola oa morao ho otla

Ts'ebetso ena e hlasela sekhukhuni le mesifa e holimo ea Trapezius. Taba ea pele, lula e otlolohile ebe u e-ea beha hlooho ka letsohong le letšehali, u hlahise tsebe e ka letsohong le letšehali ka lehetleng la hau ka lehlakoreng le letšehali. Pheta boikoetliso ka lehlakoreng le leng ho sebetsa mesifa e nepahetseng.

Mohale oa pele

Mesifa e neng e kentsoe: Mesifa e ka morao. Khutla, a tlōla maoto a hau, lula letheka la hau ka har'a lirethe tsa hau, 'me u khumama' mele oa hau pele, o leka ho ama phatla ea hau fatše.

Kamele pose

Sekala sena se sebetsa haholo-holo ka abdonis ea secdominisis le mesifa ea kantle ho oblique. Nakong ea tloaelo, sutumelletsa letheka la hau pele ebe u phahamisa hanyane, ho ba hlokolosi hore u se ke ua khutlela morao ho qoba khatello e sa hlokahaleng.

Sefuba se nang le Wall-Redunmin Striw

Ts'ebetso ena e potlakela ho hlasela mesifa e pharalletseng le ea sefuba - Latsimus Dorsi le Pectorals tse kholo. Ema u shebane le leboteng ka letsoho la hao le letona, 'me u felise setopo sa hau hole le leboteng, le utloa khatello ea mokokotlo le sefuba sa hau le sefuba sa hau. Ebe u koala mahlakore ebe u pheta-phetaboikoetliso.

Ba lutse ka bongata

Boikoetliso bona bo lebisitse mesifa le li-hamsgering. Lula fatše ka maoto a hau a otlolohile le ho hasana hohle ka hohle kamoo ho ka khonehang, ho boloka mangole ka kotloloho. Ebe u ipata 'mele oa hau ho ea pele ebe u fihla matsohong a hau, u otlolle lithibela-khoela le ha li hanyetse.

Mahetla a mahlakore a otlolohileng

HonaBoikoetlisohaholo-holo e sebetsa mesifa ea nako e telele. Ha a ntse a eme, a otoloha ka letsoho a otlolohile mme o mo shebane le ho eketsa maikutlo a otlollang mesifa. Ebe u kena letsohong le leng ebe u pheta boikoetliso ho netefatsa hore mesifa ea nako ea khale ea morao-rao e sebelitse.

Molamo o emeng o otlolohile

Boitšoaro bona bo nka mesifa ea trapezius. Ema ka maoto a hau hammoho 'me u khumame hanyane ka hanyane. Ebe u sebelisa letsoho la hau ho beha hlooho ea hau pele, ho tlisa chin ea hau sefubeng ho ea otlolla matsoho le ho sebetsa mesifa ea trapezius.

Triangle pose

Pose ena e bua haholo ka ho sebetsa mesifa ea ka ntle ea oblique. Ha e ntse e eme, beha letsoho le le leng ka pel'a leoto le emelang bakeng sa ho leka-lekana, ho boloka mokokotlo oa hau. Ebe u phahamisa letsoho le ka lehlakoreng le leng ebe u bula matheka a hau pele, ka ho otlolla matsoho le ho sebetsa mesifa ea oblique ea kantle. Bakeng sa tataiso e nepahetseng haholoanyane, e khothalletsoa ho boloka pokello ea linaoa tsa saenseyoga lipepiso bakeng sa ho buuoa habonolo.