Kurapa maitiro ekupora

Hypodinamy kana mararamiro ehupenyu huri muhupenyu kune vanhu vemazuva ano. Ndiko kusaka kukosha kwakakosha kunowanikwa nekurapa gymnastics kumusana, izvo zvino zvaizofanira kuitwa nechipiri chega, kana kwete munhu wese zvachose. Pakutanga zvakaoma, husimbe, hapana nguva - uye iwe uchazobatanidzwa, cherechedza kuvandudzwa kwehupenyu hwakanaka uye kupedza maminitsi emabasa akadaro nemafaro. Nhasi unogona kuwana chiTibetan, chiJapane, chiChinese, maitiro ekunyora kwepfungwa, asi tichakurukura shanduro yekare yakagamuchirwa nenyanzvi dzinobva kuRussia, inokurudzirwa nekutungamirira vanachiremba uye chiropractors. Kuita unhu husina kutendwa kunogona kuva nengozi, nokuti musana wechipfuva unonzwisisika kune kunze kwemaitiro.

Utano hwemupaka: mushandi wekervical

Izvi zvinonyanya kukosha kune avo vanotambura nemarwadzo emutsipa, kubva pamusoro wemusoro, uyewo kune munhu wose anoziva kuti ane chirwere checervical osteochondrosis.

1. Kutanga nzvimbo: akagara pachigaro kana kuti akamira, maoko pairi. Dzorera musoro kumucheto wakasara, ipapo kurudyi. Dzokorora 5-10 mara.
2. Kutanga nzvimbo: kugara kana kumira, maoko pamwe neruti. Deredza musoro wako pasi, uchiedza kumanikidza chinja chako kuchipfuva chako. Dzokorora 5-10 mara.
3. Kutanga nzvimbo: kugara kana kumira, maoko pamwe neruti. Simudza musoro wako kumashure, uchikurumidza kutora chinja chako. Dzokorora 5-10 mara.
4. Kutanga nzvimbo: kugara, kuisa muchindwe pahuma. Akakotamisa musoro wake mberi, svetedza chikwande pahuma yake kwemaminitsi anenge gumi, ipapo tora nguva. Dzokorora kanomwe.
5. Kutanga nzvimbo: kugara, kuisa muchanza mutembere. Achinamatira musoro wake kumativi, pfuurira pairi nemichindwe muruoko rwake kwemaminitsi gumi. Kuti uve nezororo. Dzokorora kanomwe.
6. Kutanga nzvimbo: kugara kana kurara pasi. Idzai nzvimbo yemisumbu mushure memusoro. Dhinda zvakaoma zvakakwana kwemaminitsi 3-4.

Kana iwe uri kutambura, iwe unofanira kunyatsoshandisa nzira yekuraira, uye enda kune maitiro. Izvi zvichabatsira kugadzirisa dambudziko racho nekukurumidza sezvazvinogona.

Kucherechedza maitiro emutsara: dare re thoracic

Kana iwe unotambura nemarwadzo emutsipa, iwe unofanirwawo kuita izvi zvakaoma, sezvo izvi zviviri zvakabatana pamwechete. Kana marwadzo ari munharaunda yako, ipapo iwe unorayirwa kuti uwedzere kushandiswa uye kushandisa maitiro kumushandi wechibereki.

1. Kutanga nzvimbo: ugare pachigaro, isa maoko ako kumusana wemusoro wako. Kudzoka, kumanikidza musana wepamusoro kusvika kumusoro kwechigaro chechigaro. Bhenha zvakare, uye wozorora mberi. Dzokorora 3-4 nguva.
2. Kutanga nzvimbo: kugara kana kumira, maoko pamwe neruti. Simudza mapepa, simira kwemaminitsi gumi. Zorora, fema. Dzokorora 5-10 mara.
3. Kutanga nzvimbo: rara pamusana wako, pasi pegwenzi, isa girasi rakaoma nemamita 10 cm Bend, simudza muti wepamusoro. Tungamira gorosi kumusoro kana pasi uye dzokorora. Pamunharaunda imwe neimwe yaunoda 4-5 kukwidza.

Sezvo mutemo, dhipatimendi iri remupfupa harina kuora, saka zvishoma zvedzidzo zvinokwana. Zvakanaka kuzvidzora kana kuisa muviri kunobatsira nerubatsiro rweumwe munhu kana kuti kuunganidza.

Kurapa maitiro ekupora

Paunoita zvidzidzo, iva nechokwadi chokuti hakuna marwadzo akasimba. Itai kuti basa racho rive nani, kana edza imwe.

1. Kutanga nzvimbo: kurara kumashure, maoko pamwe nemuviri, makumbo zvishoma akadzikamisa. Dzvinyirira mimba masimba 5-10 times.
2. Kutanga nzvimbo: kurara kumashure, maoko pamwe nemuviri, makumbo akatambanudzwa. Simudza bhandi humeral, simira kwemaminitsi gumi. Pashure pokuzorora, dzokorora. Runha 10 nguva.
3. Kutanga nzvimbo: yakarara pamusana, makumbo akadzikama. Ruoko rworudyi ruri kuruboshwe rworuboshwe, rworuboshwe rwuri pamabvi akarurama. Simudza gumbo rako, asi neruoko rwako, ramba. Dzokorora 5-10 nguva kune rumwe rutivi.

Chinhu chikuru ndechokuti nguva dzose! Zuva rezuva rinoshanda richakupa chiitiko chakamirira kwenguva refu.