Kuchirapa muviri: zviitwa kuti minwe, kuti brushes

Maoko edu vari kushanda mazuva ose. Asi isu kubhadhara dukuduku kuteerera mamiriro nemarunda, uye ganda utano kwavari. It pfungwa dzose makakatanwa mumaoko, mumwe crunch mapfundo, uyewo Kushatiswa chitarisiko zvinodzoka kwatiri. nyaya idzi kuchabatsira kugadzirisa kurovedza nokuda minwe, kuti brushes (physiotherapy).

Chisarudzo ichi yakabuda matambudziko, rakaisvonaka kudzivirira zvirwere mapfundo nemarunda, uye vana ava nomazviri kukura yakaisvonaka injini unyanzvi, kutaura, ndangariro uye kutarisirwa. In vapore zvinotevera nyaya vaishandisa muchiitwa kuti maoko uye minwe: sitiroko, zvinorwadza kukuvara uropi.

Special ezvinhu kuti mashandiro avo havadikanwi. Muchiitwa kusimbisa maoko uye minwe kuita, unogona kunyange vakagara patafura. Kuti kubudirira kwavo, tevedzera nyore mitemo:

• ose zvivako sei panguva iyoyo kumhanya mumaoko ose;
• kuita zviitwa zvakanyatsorongwa uye kugara;
• kuita masikati mumwe repetitions shomanana zvakaoma;
• asingabatisisi mweya wangu, fema akasununguka;
• Gadzirisa neimwe muviri, regai kutsauswa.

Tibetan mamongi mangwanani ose kunotanga yokuti kuita zviitwa kuti maoko uye minwe. Vakaziva nzira dzavo zvinoshamisa kudzorera aibuda simba riri vaiona tsime tiine anodiwa kugwinya. The vakawanda masero ari muzvanza dzepanguva ndiyo kusimbiswa esayenzi chokwadi ichi.

Removal nokuneta

zviitwa izvi kuti minwe, kuti brushes kurumbidza ndivo vanhu vari kushanda kwenguva refu kuti kombiyuta kiibhodhi kana manually kuzadza yakawanda mapepa. Nani asi zuva mumwe munhu kuti aite zvinhu izvi kuti anochengeta ganda muduku, uyewo kwerunyararo kwemajoini utano. Funga zviitwa kuti minwe, kuti brushes:

1. dzidzo Mumuviri kunotanga kuti ruoko wokutanga compressed ari chibhakera. Zvazvakadaro, vanofanira vagokungurusa rumwe norumwe 10 nguva.
2. Bata simba chibhakera, yokudziyira kuti chinzvimbo kwenguva masekonzi mashoma. Sununguka rwako. Chete uwandu repetitions.
3. Makakatanwa maximize mumakwenzi, ipapo pachayo. Ita izvi mumwe ruoko noruoko 5 nguva.
4. Svinai chibhakera vakarumanisa uye unclenched minwe yake imwe, vose vakanga yakatarwa.
5. Brush kupfeka zvakaoma pamusoro. Rave kusimudza mumwe munwe, uye vamwe havasi kutora.

Izvi chiedza muviri kuti minwe, kuti brushes vari kudzivirira zvirwere mapfundo kwazvo, saka kusunungura kurukutika.

Kurovedza nokuda nemarunda

Anoitwa sezvinotevera:

1. Tanga chinzvimbo: minwe dzakavharika, michindwe rakashama. Kurambana muruoko ( "rastopyrivat") panguva iyoyo zvakananga uye minwe dzakavharika. Tinofanira kuita 10 repetitions.
2. Tanga chinzvimbo: minwe dzakavharika, michindwe rakashama. Yoguma kunze minwe rave, kutanga zvishoma nomunwe kusvika indekisi. All pamwe chete, ganging mune imwe zvitange. imi mose vanofanira 10 repetitions.
3. Tanga chinzvimbo: minwe dzakavharika, michindwe rakashama. Kuvhara uye kurambana minwe 2 - nepakati uye mhete, pamwe indekisi inonyatsoenderana zvakasimba pakati, apo rin'i kukakomana nomunwe. Zvinofanira kuva 10 repetitions.

Extension uye flexion zviri minwe iri phalanges

Exercises anoteererwa sezvinotevera:

1. Initial nzvimbo - hwakakungwa minwe uye phalanxes vari up - kumuromo vanokweverwa nheyo dzayo. Bend uye ruramisa minwe yako zvose panguva imwe chete. Exercise ngazviitwe nokukurumidza sezvinobvira, panguva imwe chete uye synchronously pamaoko vose.
2. Initial nzvimbo - dzakavharika minwe, michindwe rakashama. Vachipfugama mu phalanxes, munwe vachichinjana - vanobwembura of indekisi nomunwe kukakomana munwe, unbend shure. Pachiitwa ichi kuti minwe pamaoko kugara ndichirovedza muviri zvakakodzera kuti vabudirire Implementation tsananguro. Muchiitiko chino, munwe mumwe anokwanisa inorarama kubva mumakwenzi vamwe minwe kwete kuti "kweva."
3. Initial nzvimbo - hwakakungwa minwe uye phalanxes vari up - kumuromo vanokweverwa nhandare. munwe mumwe ruramisa uye mukotamise nomumwe. Zvakakosha kuita Kujeka nemafambiro zvose.
4. Tanga chinzvimbo: minwe vakatsunga ari phalanges uye dzakavharika - kumuromo vanokweverwa nhandare. Bend uye ruramisa minwe vaviri vaviri Asina zvomuenzaniso, vaduku minwe pamwe avhareji.

Sangano rimwe chigunwe nomumwe

Kazhinji, zvose kuitwa pano kuti minwe, kuti brushes vari kuendeswa nayo. The chikuru dambudziko iri kukwanisa kufamba zvakaparadzana munwe shoma, rin'i - chinonetsa. Chii zviitwa kuti minwe, kuti brushes dzinobudirira kuti kuedza date pfungwa? Ona pazasi:

1. Tanga chinzvimbo: chengeta maoko enyu vertically pachena. Tinoisa mberi chimwe-ne-mumwe minwe perpendicular yemichindwe.
2. Achibatsirwa pachiitwa ichi ndicho kukura boka nepakati uye mhete minwe. Zvakakosha chaizvo, sezvo boka iri slowest nezvimwe tsandanyama muruoko. Chiitwa ichi rinoitwa paruoko vachichinjana. Initial nzvimbo - anochengeta akasununguka ruoko, uye pakati uye rin'i minwe vanoita kumeso dzeraundi inofamba sezvinoita "bhasikoro" - chete nzira iri torsion chinoramba chichingorerutsa mitemo nemakumbo. Nokufamba minwe vanofanira kushandisa kuita Kutenderera uye counterclockwise. Kunogona kukonzera kusanzwa, zvakaoma - kuonekwe hachifadzi nangananga kunzwa zviri seri ruoko. Kuderedza navo, unogona kusunungura ruoko kuti kirasipi zvemaoko uye zvishoma kufamba okumusoro akaturikidzana tsandanyama uye ganda minwe kusvikira seri.

Kutandara of nemimwe uye maoko

Nokuti kurovedza chega zvakakosha kudzidza kwenyama dzemuviri. Unogona kuita izvi kakawanda zvichidiwa. Kubva ichi uchawana chete vanobatsirwa. Unogona kushandisa anotevera nzira:

1. "Zvizunze". Fungidzira kuti ruoko - iri denda chairo. Kukwazisana zvokuti minwe uye maoko "dangling limply."
2. "Soaping". Varikwizire zvakasimba mumwe maoko akafanana nekugeza kana vaname navo chinhu, zvakasimba clasping mumwe ruoko mumwe denderedzwa. Panyaya iyi, kuoma kuita, kweminda zvikuru kutandara vachitevera nesimba.
3. Minwe abut kupinda chinhu zvikukutu uye kurova kakawanda noruoko, kana uchida sunungura navo negwara. Chinonyanya kukosha ndechokuti haana overdo izvozvo, zvimwe unogona kungotaura ruoko kuti nemarunda.

Kusimbisa pamaoko uye mapfundo

Aenderane zvinotevera zviitwa kuti minwe, kuti brushes. Simba kurovedza Kazhinji zvakakosha kuti vanhu vazhinji. Iri honokono uye ruoko murume anofanira kuva simba. VaGiriki vekare kuti akabhadhara yakawanda nzeve chombo makore iwayo zvakanga zvisingaiti kushandisa, pamwe simba noruoko. The kunozivikanwa Bryus Li ari mutsigiri pamusoro simba maoko uye emberi - akakuninipisa maoko "hellish" kudzidzisa, saka kuti vakanga vari vake simba chaizvo.

nzira yokutanga, iyo vangazivikanwa - ichi kusunda kupota nezvibhakera zvavo. Zvadaro unokwanisa kuita kusunda kupota paminwe yake, kuwedzera kusamuendesa expander. Izvi nyore nzira iripo kuti munhu kunokuponesa kubva marwadzo ari minwe uye maoko mumazuva mashomanana. Chokwadi, zvaiita kuti kekutanga une maoko achishuva kunyange zvakawanda. Chete richava marwadzo yakasiyana hunhu, kwakabatana vakasunungurwa lactic asidhi uye tsandanyama kukura. Zvachose ichipfuura vhiki dzose vanga vaneta.

carpal expander

Pane mhando dzakasiyana - inamatsime uye rabha zvindori. Rabha kurasikirwa elasticity uye kubvarura pamusoro nguva. Zvisinei, vari panzvimbo simba.

Pushups pamusoro zvigunwe

Pamwe chete kwakajairika achapesana kupota zvinogona kuitwa pamusoro minwe yaiva yakagozha shanduro, zviri chaizvo kuti minwe uye muviri. Kuti aite izvi unofanira kuisa tsoka dzake pachigaro, akasvina kubva panguva uriri chete.

Carpal gyroscopic muviri turusi

Izvi runonyengera "mudziyo" mabasa zvinoshamisa. Iye ichangopfuura akazviratidza ari sale, pamwe rikaratidzwa zvakabatsirawo zvose zvayo nyore. Zviri ane zvakakwana inorema chisimudziso, dzinongoda mukati. Vhidhiyo iyi unwound unopinza jerk tichibatsirwa resi, ipapo zvakafanira kunzwa kwayo inertial kutenderera mukati nokure, kuedza rikurumidze uye kuhuchengeta.

Maminitsi mashomanana basa iri ringava kujaira zvibodzwa tsandanyama biceps, honokono uye nepfudzi. Haadi kudzidzisa minwe yako, ndizvo chaizvo nokuda honokono uye chiningoningo. Excellent chishandiso kudzivisa mugero syndrome.

Nomunwe Fitness uye Greg Irwin

Uyu ndiye munhu akazogadzira gym chigunwe. Greg muviri nokuti minwe ikava unyanzvi. Dzaanoridza mumwe "anoona" chete neminwe yenyu maoko maviri. Akatanga ezvinhu akagadzirirwa zvakananga guitarists uye yakanyorwa kudzidzisa mavhidhiyo, Akasunungura bhuku. Zvose izvi Zvakanakawo kuti pave nemimwe.

nguva dzose

Nokupfupikisa zvose pamusoro apa, tinoona zvakare kuti kukura nomumwe unyanzvi chinhu - munhu kakawanda. Mvura inochera ibwe. Kana izvi sechinoitika "chinangwa" ayo, iye unodana nguva dzose. Saizvozvowo, nokudzidziswa uchange nechokwadi kuti Zoom kuti chakanakisisa mugumisiro, asi chete kana iwe kuzviita nguva dzose. Imbozorora, kuva zororo, asi hapana nyaya usarega, achidzoka nesimba rakawedzerwa neimwe nguva kuti awane zvaaida, nguva dzose kuita mumwe, kunyange chiduku danho.

Kids jimunasitikisi

Kukura mwana kusvika 5 makore maoko kunobatsira kuumbwa kubva nevhu kana nevhu, kunhonga waMosesi, fundo rokusunga, bhora mutambo. Panguva iyoyo pamwe vadzidzi pamusana mutoro pamaoko paainyora zvaunofanira kuita chaiwo muviri kuti minwe.

1. "Track". Uise napagumwe roruoko rwake wokutanga napagumwe roruoko chipikiri pasi ruoko rechipiri kuti 2 matanho. Zvino vose mazano neminwe akaisa rave pamusoro mumwe, saka simulating kufamba.
2. "Cock". Palm vakavharirwa panhare. Achizviendesa vakasiya muchanza seri kurudyi. In ruoko ichi unofanira kutwasanudza kuti kutevedzera Muzinga jongwe.
3. "Elephant". Yazvakaitikira indekisi uye pinky uye hombe - nzou makumbo. Dhonza munwe sezvo hunde. Tapota ona kuti nzou unofanira kuenda zvishoma nezvishoma, achipindira rave nomumwe gumbo.
4. "Mhambarize". Akaisa minwe yako pamahombekombe patafura. Kurirwa, achivatsausa kuti kumucheto tafura wechipiri.
5. "Mukanyiwa." Hands vatevedzere akanya. Chiitwa ichi anovandudza bhurasho yakanaka.
6. "Matochi." Chibhakera zvakasimba manikidzira. Ruramisa womuchindwe uye minwe kutamira voga, decompress navo uye kumanikidzira.

Kuti kuita kurovedza izvi vana dzinonakidza basa kana kusetsa ruzha aende nyaya.