Mokhoa oa ho hola kapele lapeng
Ho na le mekhoa e fapaneng ea ho eketsa bophahamo ba hau. Motho a ka hola kapele ka seemo ka bongaka kapa ka tlhaho. Kholo e eketseha ka ho tlosa scoliosis kapa ho lokisa liphoso tsa boemo, ho latela litšobotsi tsa motho.
Ka tsela ena hae hae bonolo ebile halelele, ho tla nka nako e ngata ho fumana sephetho se lakatsehang. Empa ea ikemiselitseng 'me a ipehetse pakane o tla hlola mathata mme a fihlelle sepheo sa hae.
Lintlha tsa lipalo-palo
Bo-rasaense ba re ba banyenyane ka ho fetisisa e ne e le Maandander a neng a phela mehleng ea Stone Age. Keketseho e ne e batla e le cm 160. Ho ea ka baepolli ba lintho tsa khale, tse telele ka ho fetisisa e ne e le Cro-Magnons, ba neng ba shebahala joaloka batho ba sejoale-joale mme ba hola ho fihlela ho 183 cm.
Mehla e Bohareng e ile ea boela ea etsa liphetoho kholo ea motho, ho ea ka se fumanoeng ke mesaletsa ea batho kapa lihlomo tsa ntoa. Bo-rasaense ba fana ka maikutlo a hore bophahamo ba batho ba mehleng e bohareng e ne e le cm 160-170.
Lekholong la XXI, bolelele ba banna ke 172-176 cm, basali - cm 162-164. Banana ba hola ho fihlela lilemo tse 19, mme bashemane - ho fihlela ho 22. Liphetoho tse hlakileng tsa kholo li bonoa selemong sa pele sa bophelo, nakong eo kholo e eketsehang ka 25 cm. Mokhahlelo o latelang o hlaha ka lilemo tse 4-7, le nakong ea bocha - lilemo tse 11-16 bakeng sa bashanyana, banana bakeng sa lilemo tse 10-15.
Ho bohlokoa ho tseba
- Ho na le kholo e bonahalang nakong ea bohlankana kapa boroetsaneng.
- Nakong ea bocha, 'mele ha o tsamaee le kholo ea ngoana ho aha mesifa le ho eketsa boima ba' mele, ka hona bacha ba shebahala ba le basesaane haholo.
- Nakong ea bocha, motho ha aa lokela ho ja le ho lapa, sena se kotsi 'meleng, haholo bakeng sa boko, bo sa fumaneng limatlafatsi nakong ea ho itima lijo.
Ho hola ka potlako ka ho ja ka nepo
Phepo e nepahetseng le e nang le phepo ke motheo oa kholo e potlakileng le e phetseng hantle. Metheo e tloaelehileng ea phepo e nepahetseng: lijo tsa hoseng, lijo tsa mots'eare le lijo tsa mantsiboea. Ha re nahaneng ka ho qaqileng hore na ke eng e lokelang ho kenyelletsoa ho tsona.
Lijo tsa hoseng. Lijo tsa mantlha tsa letsatsi. Lijo tsa hoseng ke tlamo. Kamora ho robala, 'mele o phutholohile, o amohela habonolo le ho kenya limatlafatsi lijong. Lijo tsa hoseng ke tiiso ea thabo ea letsatsi lohle. Haeba u batla ho hola, ja motoho le lebese: buckwheat, perela harese, poone, raese, oatmeal.
Poro e jeoang hoseng e tla ba molemo. Bakeng sa lijo tsa hoseng ho lumelloa bohobe bo felletseng ba lijo-thollo, tee, kofi le lino tse ncha.
Batho ba bang ba khetha lijo-thollo, linaleli, jj. Bakeng sa lijo tsa hoseng, tse tšeloang ka lebese. Mohlomong ha li na limatlafatsi tse khothalletsang kholo, kapa ha li na thuso. Ho molemo ho hana lijo tsa hoseng joalo, 'me u kenye lijo-thollo lijong ho fapana.
Lijo tsa mantsiboea. Nakong ea lijo tsa mots'eare, ja liprotheine le lijo tsa limela. Lijo tsa mots'eare ka tloaelo li na le sopho ea pele, ea bobeli, le lino.
Li-sopho li monate ebile li monya 'mele habonolo, li ntlafatsa tšilo ea lijo. Li-sopho li tletse limatlafatsi. Sopho ha e ame kholo, empa e kenya tšebetsong metabolism ea 'mele, e bohlokoa. Li-soups tsa meroho le sopho e mashed e na le thuso. Li-soup tse tsoang ho li-bouillon cubes ha lia lokela ho pheha, li na le lintho tse kotsi.
Meroho e na le thuso bakeng sa lihoete, k'habeche, linaoa, litlama, celery, eiee, rhubarb. Ho tsoa litholoana le monokotsoai, ho khethoa libanana, lilamunu, fragole, blueberries le cranberries. Ho kgothaletswa ho ja bonyane 1 kg ea meroho le litholoana ka letsatsi.
Mefuta e fokolang mafura, likhoho, sebete, liphio le litlhapi li khethoa. Ho molemo ho belisa nama ho fapana le ho e halika. Lihlahisoa tsa lebese: chisi ea kottage, tranelate e bolila, tranelate, lebese, kefir, chisi.
Lijo tsa mots'eare li lokela ho ba tse fapaneng le tse nang le phepo, likarolo tse nyane le tse utloahalang. Ntho ea mantlha ha se ho ja ho tlōla.
Lijo tsa mantsiboea. U ke ke ua robala u lapile, empa le uena ha ua tšoanela ho ikhapela bosiu. Lijo tse mafura le tse halikiloeng ha li khothaletsoe bosiu. Ho thusa ho eketsa kholo, ho eletsoa ho ja le lihlahisoa tsa lebese, mohlala, chisi ea kottage e nang le mahe a linotši, tranelate e bolila, chisi kapa kefir. Mahe a phehiloeng, meroho e mecha le litholoana ho khothaletsoa.
Batho ba bang ba pheha lebenkele le thehiloe lebese le mahe e le hore ba hōle kapele. Bakeng sa linoelo tse 2 tsa lebese, nka lehe le le leng le lecha le sa tsoakoang (u ka likoekoe), u li otle ka blender ebe u noa motsoako mots'ehare.
Malebela a Video
Ho ikoetlisa
Ntle le ho ikoetlisa, ho sebelisa lijo feela, ho ke ke ha khoneha ho hola.
Lebaka la seemo se senyane le nkuoa e le tlolo ea sistimi ea lihormone, e fetotsoeng ka thuso ea boikoetliso bakeng sa libaka tsa kholo.
Mokhoa oa kholo oa mokoetlisi oa USSR V.A. Lonsky
Pele o ikoetlisa, futhumala ebe o matha metsotso e 10. Ebe boikoetliso, boo mokoetlisi a eletsang ho nka metsotso e 25. Tsena ke ho tsitsinyeha ha maoto, ho sekamela morao le morao, ka ho le letšehali le ka ho le letona, motsamao o chitja ka matsoho a hau (pele u otlolla matsoho le manonyeletso a litsoeng). Ho ikoetlisa ho otlolla, leka ho lula holim'a karohano. E 'ngoe le e' ngoe ea boikoetliso e etsoa makhetlo a 10.
- Litlelase bareng. Ema bareng bakeng sa li-sete tse 4 (tse peli tse nang le boima bo boima, ho fihlela ho 10 kg), e ngoe le e ngoe metsotsoana e 30. Ebe u leketlisa bareng u shebile fatše (hokela maoto a hao ka marapo a khethehileng), lihlopha tse 4, e 'ngoe le e' ngoe metsotsoana e 20. E 'ngoe ea tsona e laetsoe (5 kg), boima bo hatelloa sefubeng.
- Metsotso e leshome le metso e mehlano e abetsoe ho qhomela holimo: lihlopha tse 2 tsa ho tlola tse 12 ka leoto le letšehali le le letona le lihlopha tse 3 tsa makhetlo a 12 maotong ka bobeli. Leka ho tlolela hodimo. Thapo ea ho tlola e loketse ho qhomela.
- Ebe u bapala volleyball kapa basketball (metsotso e 30). Leka ho nka li-overs tsohle nakong ea papali.
- Ho ikoetlisa bonyane makhetlo a mane ka beke mantsiboea. Maqhama a rabara a loketse ho otlolla. Tlama le leng maotong, le leng tlasa makhapetla 'me le hulele mahlakoreng. Etsa boikoetliso metsotso e 5-10.
- Ho sesa. E ntlafatsa mosebetsi oa methapo ea pelo le phefumoloho. Nakong ea ho sesa, lihlopha tsohle tsa mesifa lia sebetsa, mokokotlo o otlolloa butle-butle. Ho eketsa bolelele ba motho, sesa makhetlo a 2-3 ka beke bakeng sa thuto e le 'ngoe.
Video e hola joang 5-10 cm ka libeke tse 8
Robala 'me u hōle
Boroko bo utloahalang, bo phetseng hantle le bo nepahetseng e tla ba senotlolo sa katleho katlehong ea kholo. Nakong ea boroko, 'mele o hlahisa hormone ea kholo.
Litlhahiso tse tsoang ho litsebi le lingaka mabapi le melao ea boroko bo botle le bo botle.
- Robala ka kamoreng e nang le moea o khutsitseng moo ho khutsitseng ebile ho lefifi. Batho ba lula litoropong moo lerata le leng holimo, 'me bosiu mabone a bonesa literata mme sena se etsa hore kamore e khanye. Motho oa e tloaela, empa sena ha se khothaletse boroko. Ho kgothaletswa ho sebelisa li-plug tsa tsebe le ho fanyeha likharetene tse entsoeng ka lesela le teteaneng lifensetereng.
- Moalo o lokela ho tiea, ka hona mokokotlo o phutholohile haholoanyane. U ke ke ua khona ho robala betheng e bonolo. Bonolo bo fetelletseng bo tla tlosoa ka maqephe a plywood a behiloeng tlasa bethe le materase a masapo.
- Mekhabiso e ka phapusing e lokela ho robala hantle. Kamore ea ho robala e lokela ho ba hantle, 'me line ea bethe e lokela ho ba ntle le ho hloeka. Ho robala boroko bo tebileng holim'a maqephe a litšila ho tla hloleha.
- Mosamo o moholo o ke ke oa sebetsa. Bo-rasaense ba re motho o lokela ho robala ntle le mosamo ho ntlafatsa phallo ea mali. Ho eketsa kholo, robala ka mokokotlo, u behe mosamo eseng ka tlasa hlooho ea hau, empa ka tlas'a mangole a hau, a kobehileng hanyane. Boemo bo makatsang haholo, mme ha ho bonolo ho bo tloaela, empa ho na le melemo e mengata ho bona. Nakong ea boroko, se ke oa hulela mangole a hao sefubeng mme o seke oa kobeha, sena se etsa hore ho hema ho be thata ka lebaka la moea o fokotsang o kenang matšoafong.
- Ho ea ka bo-ramahlale, motho e moholo o hloka lihora tse 6-8 ho robala ka ho lekaneng. Empa ho itšetlehile ka 'mele. Bakeng sa ba bang, lihora tse 5 li lekane ho phomola, 'me ho motho e mong lihora tse 10 ho ikutloa li le ncha hape li le matla. Nakong ea kholo e matla, 'mele o hloka boroko bo eketsehileng, ka hona bacha ba eletsoa ho robala bonyane lihora tse 10. Ba tsofetseng, ho tloha lilemong tse 16 ho isa ho tse 25, ba tla hloka nako e nyane ea ho fola, ho lekane ho robala lihora tse 7 kapa tse 9.
- Ho eletsoa ho latela kemiso ea boroko - robala ka nako e ts'oanang, eseng har'a mp'a bosiu. Nako e loketseng ea ho robala ke ho tloha ka 11 mantsiboea ho ea ho 2 mantsiboea. Haeba nako e fetiloe, boroko bo ke ke ba tsoa bo phetse hantle ebile bo phetse hantle, 'me hoseng ho latelang motho o ikutloa a "robehile" hape a khathetse. Baitlami ba Shaolin ba re o hloka ho robala ka hora ea 21, ebe o tsoha ka 7 hoseng, eseng pejana kapa hamorao. Ba fumane hore nakong ena 'mele o fola kapele. Ho robala, noa khalase ea lebese le futhumetseng le mahe a linotši bosiu, e thobang le ho fepa 'mele ka livithamini le liminerale tsa bohlokoa.
Qetellong, ke tla lula lintlheng tse ling. Hopola, likeletso ke tsa motho ka mong. Eya ho ngaka, o fumane boeletsi mabapi le khatello ea maikutlo, hobane cheseho e fetelletseng e tla utloisa bohloko. Ha ho motho ea tla re na motho o tla hola kapa che, empa haeba ho na le takatso le takatso tseleng e isang pakaneng, tsohle li tla sebetsa! Lehlohonolo ho uena!