Boikoetliso ba Physiotherapy ho Matlafatsa Mesifa ea Matsoho
Mesifa ea matsoho ke karolo ea 'mele e sebelisoang khafetsa mesebetsing e fapaneng ea letsatsi le letsatsi, ho tloha ho phahamiseng lintho le ho ngola ho ea boikoetlisong. Ka hona, ho bohlokoa ho boloka matla le bophelo bo botle ba mesifa ea matsoho ka boikoetliso bo nepahetseng. Kalafo ea 'mele ke mokhoa o mong o ka sebelisoang ho matlafatsa mesifa ea matsoho, ho fokotsa bohloko le ho ntlafatsa ts'ebetso ea letsoho ka kakaretso.
Kalafo ea 'mele hangata e sebelisoa bakeng sa batho ba bileng le likotsi, maemo a sa foleng, kapa ba batlang ho ntlafatsa matla a mesifa le ho tenyetseha. Sengoloa sena se tla fana ka tataiso e felletseng ea boikoetliso bo sebetsang ba 'mele ba 'mele ho matlafatsa mesifa ea matsoho.
1. Iphuthumatse pele o ikoetlisa
Pele o qala boikoetliso ba physiotherapy ba matsoho, ho bohlokoa ho iphuthumatsa ho fokotsa kotsi ea kotsi. Ho iphuthumatsa ho ka eketsa phallo ea mali ho ea mesifa, ho ntlafatsa ho tenyetseha, le ho lokisetsa 'mele mosebetsi o matla haholoanyane.
Mohlala oa ho Iphuthumatsa:
– Ho Otlolla ka Matla: Suthisa matsoho a hao pele le morao butle.
– Ho Otlolla ho Potoloha: Potoloha matsoho a hao ka lehlakoreng la oache le ka lehlakoreng le leng.
– Thapo ea ho Tlola: Mosebetsi ona o kenya tšebetsong phallo ea mali 'me o fana ka mofuthu bakeng sa' mele oohle.
2. Boikoetliso ba Isometric
Boikoetliso ba Isometric bo kenyelletsa ho honyela mesifa ntle le ho fetola bolelele ba yona. Bo na le thuso ho batho ba nang le ho se tsamaye hantle kapa ba folang kotsi.
Mehlala ea Boikoetliso ba Isometric:
– Ho Lokisa Botenya ba Biceps: Lula kapa u eme u behile matsoho a hao mahlakoreng a hao. Tobetsa matsoho a hao leboteng kapa sebakeng se thata 'me u tšoare boemo bona metsotsoana e 10-15. Pheta makhetlo a 10.
– Ho Lokisa Matsoho a Triceps: Ema ka mokokotlo oa hao o lebane le lebota. Tobetsa mekokotlo ea matsoho a hao leboteng 'me u e tšoare metsotsoana e 10-15. Pheta makhetlo a 10.
3. Koetliso ea ho hanyetsa ka boima ba 'mele
Koetliso ea ho hanyetsa e thusa ho haha matla a mesifa ea letsoho ka ho sebelisa boima ba 'mele oa hau.
Mehlala ea Boikoetliso ba ho Hanela:
– Li-Push-Up tsa Leboteng: Ema hoo e ka bang leoto le le leng ho tloha leboteng. Beha matsoho a hao leboteng ka bophahamo ba mahetla 'me butle-butle u sutumelletse' mele oa hao hole le lebota. Pheta makhetlo a 15-20.
– Ho Dipha Setulo: Lula pheletsong ya setulo, beha matsoho a hao mahlakoreng, mme o iphahamise ka ho koba litsoe tsa hao. Itheole butle ebe o iphahamisa hape. Pheta makgetlo a 10-15.
4. Boikoetliso ka Lisebelisoa
Ho sebelisa lisebelisoa tse kang li-dumbbell, li-resistance band, le libolo tsa phekolo ho ka eketsa matla a boikoetliso ba hau le ho thusa ho potlakisa ts'ebetso ea ho matlafatsa mesifa ea matsoho a hau.
Mehlala ea Boikoetliso ka Lisebelisoa:
– Ho kobeha ha dumbbell: Ho tshwara dumbbell letsohong ka leng, ema o arotse maoto a hao ka bophara ba letheka. Phahamisa di-dumbbell mahetleng a hao ha o ntse o tshwere mesifa ya biceps. Theola di-dumbbell butle. Pheta ka makgetlo a 15-20.
– Boikoetliso ba Lebanta la ho Hanela: Hokela lebanta la ho hanela ho lemati kapa nthong e 'ngoe e tiileng. Tšoara lipheletso tsa lebanta 'me u hule morao, u hule mesifa ea triceps le mahetla. Khutlela sebakeng sa pele 'me u phete makhetlo a 15-20.
– Bolo ea Kalafo: Tšoara bolo ea kalafo letsohong la hao 'me u e hatelle ka matla kamoo u ka khonang. Tšoara metsotsoana e seng mekae ebe u e lokolla. Pheta makhetlo a 15-20 letsohong ka leng.
5. Boikoetliso ba ho Tenyetseha le ho Matlafatsa Botsitso
Ho matlafatsa mesifa ea matsoho ha se feela taba ea matla, empa hape le ho tenyetseha le botsitso ba manonyeletso. Boikoetliso ba ho tenyetseha bo thusa ho boloka tekano pakeng tsa matla le tokoloho ea ho tsamaea.
Mehlala ea Boikoetliso ba ho Tenyetseha le ho Tsitsisa:
– Ho Otlolla Li-Triceps: Phahamisa letsoho le leng hodima hlooho mme o kobe setsoe ho ama mokokotlo wa hao. Tobetsa setsoe ka letsoho le leng mme o se tshware metsotsoana e 15-20. Fetola sebaka.
– Boikoetliso ba Lepolanka: Theolela 'mele oa hao boemong ba ho sutumelletsa holimo, u itšehetse ka matsoho le menoana ea maoto. Tšoara boemo bona metsotsoana e 30-60 ho matlafatsa letsoho la hao le mesifa ea mantlha.
6. Tsosoloso Kamora Kotsi
Haeba o ntse o fola kotsi, ho bohlokwa ho etsa dikoetliso tse sa beheng kgatello e feteletseng mesifang e lemetseng.
Mehlala ea Boikoetliso ba Tsosoloso:
– Boikoetliso ba Bolo: Sebelisa bolo e nyane ho etsa metsamao e chitja ka letsoho le lemetseng. Sena se thusa ho ntlafatsa motsamao oa manonyeletso ntle le ho hatella mesifa.
– Boikoetliso ba Metsi: Ho ikoetlisa ka metsing ho thusa ho fokotsa khatello ea maikutlo manonyellong le mesifang, e leng se etsang hore e be molemo haholo ho ba ntseng ba tsosolosoa.
7. Bohlokoa ba ho Tsitsisa le ho Hlokomela 'Mele
Ho fihlela liphetho tse ntle ka ho fetisisa, ho bohlokoa ho etsa boikoetliso ba physiotherapy khafetsa. U lokela ho ikoetlisa bonyane makhetlo a mararo ka beke 'me u fe' mele oa hau nako e lekaneng ea ho phomola hore o fole.
Hape, mamela 'mele oa hao. Haeba u utloa bohloko bo feteletseng kapa u sa phutholoha, khaotsa ho ikoetlisa hang-hang 'me u buisane le setsebi sa 'mele kapa setsebi sa tlhokomelo ea bophelo.
8. Qetello
Boikoetliso ba 'mele ke tsela e atlehang ea ho matlafatsa mesifa ea matsoho, bakeng sa ho hlaphoheloa kotsi le ho eketsa matla le ho tenyetseha. Ka boikoetliso bo nepahetseng, u ka ntlafatsa ts'ebetso ea letsoho, ua fokotsa kotsi ea kotsi, 'me ua phela bophelo bo phetseng hantle le bo mafolofolo haholoanyane.
Kamehla hopola ho iphuthumatsa pele o ikoetlisa, latela litataiso tse loketseng tsa boikoetliso, 'me u fe 'mele oa hao phomolo e lekaneng. Ka taeo le tlhokomelo ho lintlha tse qaqileng, u ka fumana liphello tse khotsofatsang tsa ho matlafatsa mesifa ea matsoho a hao ka physiotherapy.
