Ball nokuti kugwinya uye muviri naye

Pasinei uri kuita zvemitambo pamusha kana kuenda yokurovedza muviri, nokuti chokwadi muri kushandisa wokuwedzera midziyo mikuru kunyatsoshanda maekisesaizi. Uye mumwe zvikuru vaizotibata ari zvombo mumwe mutambi ane bhora kuti vanokodzera here. Kuwedzera kune zvakawanda zvinoita mabasa naye mubatsiri yakadaro inobatsira kunyange vaya wakarambidza mhando dzakawanda kurovedza muviri. Zvisinei, kuti kufadza abatsirwe pakushandisa zvokushandisa ichi, unofanira kutsvaka ndedzipi balls kuti vanokodzera here, vanofanira kusarudzwa se.

Fitbol chinhu Inflatable rabha bhora, anogona kupiwa pamwe Pazvibato kana Mabhuku eBraille pemvura, uye kukura dzinosiyana. Nokuti rokushandisa, zvakakosha kuona izvo zvichaita inoenderana naye - nokuti ichi unofanira kugara Simulator yakadaro iri cheya, uye ona kuti angled hwakakungwa mabvi: chinofanira kuva zvakananga, kureva madhigirii 90. Kuwedzera size, unogona kusarudza yakasiyana elasticity kuti rabha, asi yeuka kuti yakakura kukosha, kuoma zvichava kuti ndiite zvokusimbisa muviri, kunyanya kana uri mutsva.

bhora Medical vakashandisa zvakasiyana, zvakawanda somunhu weighting mumiririri pane dumbbells, asi zvikuru zvinogona. Hazvina diki uye anoyera, kazhinji anenge mumwe nehafu makirogiramu. Zvakakosha kuti pose anoita hadzitedzemuki muruoko rwake, uye rabha chikakandirwa.

Gymnastic bhora diki iri kukura, asi kupenya uremu, uye rinoshandiswa maekisesaizi uye kugwinya. Exercises naye kusimbisa mapoka tsandanyama zvakasiyana uye kubatsira kukudziridza mwero. Hazvina chinodiwa kuti dhayamita runopfuura masendimita 25, uye uremu - 400 d

Polumyach haisi sehwakajairika dzimwe shanduro zvokushandisa ichi. Iye kunotibatsira kuva Kufambisa zvakanaka uye inogona kushandiswa yokudzidzisa simba. Special kurumbidza nokuti yaakasarudza kwete kuedza kumira pairi uye edza kana tsoka mbiri vanoiswa.

Muchiitwa pamwechete bhora kuti vanokodzera here iri zvakasiyana-siyana zvikuru uye akakodzera kuti vanhu chero pamwero vatambi. Uyezve, munowanika musatora nzvimbo zhinji, uye savvy vanhu vamuwane uye musha kushandiswa. Saka, isu funga nzira dzakasiyana-siyana kuti nokudzidziswa:

- Nhongai munhu weighted bhora kuti vanokodzera here uye ugare fitball, makumbo vakapararira papfudzi-upamhi voga uye musana ngaatarire, ipapo zvishoma zvakabaya muviri wako namanhede. Riwedzere maoko enyu pamberi pake weighting mumiriri, zvichisiya emaoko enyu zvishoma wakakokonyara, dhonzai dumbu rako uye musimudze pamafudzi. On the fema, kutendeusira muviri kurutivi, kuedza kuchengeta nzvimbo muhudyu uye makumbo yakatsiga. On the exhale, zvishoma nezvishoma, ikava mabhiri maviri, kudzokera kutanga chinzvimbo. Dzokorora kumativi ose ari pemipata mbiri 10-12 repetitions.

- Nhema pamusoro fitball, nechiso pasi, tsoka papfudzi upamhi kunze zororo pasi, maoko shure musoro wake. On the exhale zvishoma nezvishoma Vanokunga shure, kuunza chipande kugara kuruoko kunonyanyisa nguva kuti nhoroondo mashanu, uye ipapo zvakanaka kudzokera panzvimbo yayo yepakutanga.

- gara guru bhora kuti vanokodzera here, kuti Vaiisa zvokuti magaro zvishoma haana kusvika pasi. On the exhale, zvishoma nezvishoma kusimudza muviri kuti kuruka waiva yakarurama mutsetse pamwe muhudyu, sungisa tsandanyama dzako. On the exhale zvishoma nezvishoma kudzokera kutanga chinzvimbo.

- Nhema pasi kurutivi rwayo, mutsigirire bhora pakati pamakumbo ake nokuda vanokodzera here, uremu, izvo zvinofanira kusarudzwa maererano nokugona kwako. Imwe ruoko hunogara pasi pamberi muviri, vanga rechipiri musoro, tsandanyama toned. On the exhale zvishoma nezvishoma simudza makumbo bhora pamwe masendimita 10 sandwiched therebetween, yozononokera yakaderera Kufema.

Exercises anogona kukudziridzwa vakazvimiririra, uchishandisa imwe kana kupfuura balls, nezvimwewo kuti kushanda nani kubva mumapoka tsandanyama zvakasiyana. Muchava kunzwisisa nyore uye pakawanda izvi musha vanga vaneta!