Back muviri: jimunasitikisi, bata mamiriro

kurovedza muviri kunokosha kwazvo murume ano - ari muhofisi, akamira shure makombiyuta uye desks, tiri kutambura kubva shure marwadzo uye kukotama kubvisa kuti zvinokwanisika chete mangwanani kurovedza uye nyore muviri.

Muchiitwa musana uye kusimbisa kuti zvakarurama mamiriro kunokosha chaizvo - ivo chaizvoizvo "ruramisa" ari nomuzongoza, zvichiita zvikuru zvatinogadzira hazvigoni kunyatsotevedzera zvinoita uye kusanduka, panguva iyoyo yakasimba, anotidzivirira kuzvimba kuchinja intervertebral discs. Zvinokosha kuti tiyeuke kuti chine kurovedza musana inofanira mwero, zvakajeka vymerennym uye kunobva kunenge kuti matiroko ounyanzvi.

Kurovedzwa zvikuru nguva dzose kuitwa pamwe mutoro uye zvikuru kunzwisisa pane chete mangwanani kurovedza. kunzwisisa ichi chinopa alternation zvikuru dzakatenuka unopinza majana uye maoko kufambira mberi muviri, anoitwa nokusanganisa mashizha chete. Uyewo, anoratidza kuti kusimbisa tsandanyama ari shure anogona kuitwa pachishandiswa zvakananga rakatumbuka vachisendama mberi, padivi uye shure.

Kurovedza muviri wokutanga, kutanga chinzvimbo: pasi, muchinjikwa makumbo marefu, maoko vanofanira kuyambuka ari pachipfuva chake kutsikirira zvakasimba. Action: kufadza zvichiita nhamba kwakadzama dzakatenuka mberi, pasi izvo tinofanira kuedza kubata pamafudzi ake kusvika pasi. Izvi anovandudza kuchinja kubva nomuzongoza, zviri zvishoma pane "neta" uye kuramba Mobile.

Rovedza chechipiri pokutangira nzvimbo: pasi, akapfugama namabvi ake, akaisa parutivi, maoko pamberi muchipfuva (hwakakungwa). Action slamming emaoko, zvichiita kucherechedza mashizha - 5-10 nguva, pashure izvo ruoko anogona kugadzirisa, kukanda muchanza shure kwako uye kusimudza kuti ufanane pamafudzi mashizha. Panzvimbo ino, unofanira kuvimba mberi, achiedza sezvo pedyo sezvinobvira pasi pamafudzi.

The rwechitatu norwechina shure muviri yaitwa zvachose kufanana, akasiyana chete nenzira mawere. Kutanga chinzvimbo: pasi, vakagara kururamisa makumbo paupamhi kunze. Action: kana mumwe muviri, iwe ruoko maoko ako pamusoro musoro wako, zvikuru kufonyora mberi uye edza kuti kubata chipfuva pasi, uye ipapo unogona kuita mawere kuna mumwe uye masokisi, chete akashandura muviri. Chechipiri rinoitwa saizvozvo, chete muviri majana anofanira kusimba kuendeswa shure. Muchiitiko chino, unogona kuvimba ruoko pasi shure uye kuita tilts vakananga kwaari. Zvichitevera muchiitwa izvi musana, vanofanira kungwarira chaizvo kwete kukuvadza yenyu nomuzongoza kunokurumidza kufamba.

Kurovedza muviri wechishanu, kutanga chinzvimbo: akamira netsoka dzako pamwechete. Action: mira pamusoro zvigunwe zvenyu, simudzai yakakwirira maoko enyu pamusoro musoro wako uye zvishoma nezvishoma kuvimba mberi, kumanikidza mutsara pamutsipa, thoracal uye lumbar nomuzongoza kufonyora zvikuru. Kunonyanyisa materu, unofanira kuedza sungisa uye kuzvimbandidzira muviri muhudyu. Dzokorora, kana kuchine masimba, akadaro muviri zvakakodzera 5-7 nguva.

Kurovedza muviri Six, uyewo vamwe yapfuura muviri musana, maoko yakaoma kufambira mberi. Kutanga chinzvimbo: akamira, tsoka panguva soro zvaibvira kure nomumwe. Maoko vanofanira atsaudzire pamberi muchipfuva, emaoko Akarumbidza. Action: anoita unopinza kwezana redzimba (nechokwadi chokuti motokari iri guru chikamu pamafudzi uye muhudyu havasi) panguva iyoyo pamwe zvakaenzana unopinza kuswatura rworudyi rworudyi. Chete chiito rinoitwa ipapo kuruboshwe, ipapo akadzokorora muchichinjana 10-15 nguva.

Kurovedza muviri wechinomwe, akafanana apa, asi zvakaoma zvishoma. Kutanga chinzvimbo - amire, tsoka mafudzi upamhi oga, maoko hwakakungwa pamberi muchipfuva, emaoko akamutsa kumusoro. Action: Zvakakosha zvimiso Qualitative kuurayiwa chiito ichi - muviri, vakatsauka zvishoma shure, iyo pave nemamwe vomanikidza nomuzongoza. Kuita chero kufamba, inorondedzerwa okupedzisira muviri, chete kuzoti kungwaririra uye zvishoma zvikuru.