Kudzidzira zvekudhinda pabhenchi

Hazvigoneki kuti pachava nemunhu anoramba kuramba ane chirwere chepamuviri. Uye mikana yekuwana "chiyero chezviroto" yakasiyana, asi nzira yakanakisisa yekuwana gorofa uye kuputika mudumbu inodzidzira kubhedhari pachitsiko chechikwata . Chikonzero chekubudirira chiri muchinzvimbo chemuviri wedu: mu ndege yakanyanyisa misi miviri yehudyu iri kushungurudza, uye mu-oblique - pane mukana wakaisvonaka wekumisa mishonga yakananga yemutsara. Kana iwe unofarira nzira yokuputira mutsara webhenji, verenga nheyo yekutanga yekudzidzira.

  1. IP: yakarara pamabhenji, mabvi akadzikamisa uye akagadzirirwa mubati, maoko ari shure mushure muchivharo, kana kuti akavharwa pachifuva. Tinotapudza zvishoma nezvishoma muviri wose, mushure mokusimudza - shanduka kuruboshwe uye kurudyi, kudzokera kune FE.
  2. IP ndiyo yakafanana. Tinosimudza chete chikamu chepamusoro chemuviri, pasina che thoracic uye lumbar region. Kwemasekondi mashomanana tinopinda munzvimbo iyi uye tinodzokera kuI IP.
  3. IP - yakarara pamabhenchi, maoko achibatisisa kumakumbo emakumbo, uye achikwevera mabvi kumudumbu.
  4. IP - seyakashanda 3, tinosimudza makumbo nema 90 ° kune trunk.
  5. IP - akagara pabhenchi, tsoka pasi pemakona ezviko zvegadziriro, maoko mushure memusoro muvharo. Tinoderedza mutoro wacho kusvika ku20⁰, panguva imwecheteyo tinogunun'una mushure medu, tichingobata chiuno chete kumabhenji. Icho chiito chebhenekeri icho chinonyanya simba-simba, hutano hukuru hunosvika muhurukuro.
Iwe unogona kumanikidzika basa rekuita 1: chiito ichi chinoitwa pabhenchi ne dumbbells. Maoko haasi kumashure kwe musoro, asi ari kumanikidzwa kuenda kubhokisi, mumaoko atinobata dumbbells. Kuita kutendeuka kwakarurama, ruramisa ruoko rworuboshwe, uite kuruboshwe kuruboshwe-yakarurama. Zvose zvinodzidziswa zvinoitwa 10 nguva, zve 2-3 nzira. Ndiyo nheyo yose, ikozvino mberi kusvitsa mutsara pabhenchi! Iyo yakawanda inogadziriswa inowanikwa nekubatanidzwa kwesimba rekudzidziswa (kaviri pavhiki) nekumhanya (katatu pavhiki), mazuva maviri akasara iwe unofanira kunge usina kusununguka kubva mumuviri, uchibvumira kuzorora nekudzoka kwezvinhu zvose zviri mumasuru uye chirwere chetsitsi.