Kurovedza nokuda yomukati rorudyi

Pazvidya tiri mumwe chaiye kana zvokufungidzira dambudziko nzvimbo vakawanda vakadzi. Home vanga vaneta kunogona kuvandudza pakuonekwa nzvimbo. Uye apo muviri mumwe chete boka tsandanyama haana kugadzirisa dambudziko, uchawana kupfuura rinokosha muviri nokuda chomukati rorudyi, izvo unogona kutsivira chirongwa chako yokudzidzisa. Kazhinji, musha vanga vaneta zvisingaperi yeawa hafu dzinoitwa maviri kana katatu pasvondo. The anosiyiwa ndiwo nenyanzvi penguva kudzidziswa uye Bodyflex kuti kutora shoma nguva asi anoda yakawanda kakawanda. Next uchadzidza kuti gondo yomukati rokurudyi pedyo midziyo zvemitambo uye pasina izvozvo.

pamusoro run

Chinonyanya svikika muviri nokuda yomukati rorudyi kunogona kuitwa pasina midziyo inokosha. Zvaakanyora inonyatsobudirira kutambira tsoka dzavo muruoko (ane rutsigiro maoko pamadziro), uyewo vagere kupota pamwe vakarambana netsoka. zviitwa izvi anoteererwa mashoma anoita 15-20 nguva. Over nguva unogona kuwedzera uwandu reps kana kuwedzera chinokosha weighting. Yeuka kuti chinokosha kufamba weveta exhale. On the fema, isu kumudzorera gumbo pokutangira chinzvimbo.

Bodyflex

Tinofanirawo vanotaurawo zviitwa yaishandiswa Bodyflex ino. Ivo vanoda chaiyo kufema nzira, asi kudzidza kurovedza shoma simba kunyange ruzivo. Mumwe anonzi "chikepe". Iwe gara pasi pasi, makumbo kunonyanyisa vakarambana muruoko, masokisi rwakatambanudzwa pamusoro. Kuvimba maoko shure kwake. Mukanwa zadzisai wakagadzikana kufema, vachiedza kusunda yose mhepo kubva mumapapu. Izvi zvinoteverwa zvikuru kufema kuburikidza mhino uye ipapo munhu unopinza, chinoridzirwa muridzo mweya muromo. Musaedza kufema muchipfuva, uye dumbu. Kana mangoti exhale ose mhepo, dhonzai dumbu rako matiri uye zvakanaka kufamba maoko mberi. Bend utambanudzire mberi kure sezvinobvira, maoko yakananga uye kubata pasi. Panzvimbo ino, kuverenga kusvika masere, uye ipapo unogona kufema uye kuita zvakawanda reps maviri.

Chimwe muviri zvakare paaiva akagara pasi. The rokurudyi akatsunga kuruoko rworudyi yorusvingo panguva ibvi uye avete pasi, kuruboshwe ndeyokubvisa, tsoka riri pasi. Kuvimba rwake rworudyi shure kwake, achiita zvakakwana wakagadzikana mweya, vachiedza kusunda yose mhepo kubva mumapapu. Izvi zvinoteverwa zvikuru kufema kuburikidza mhino uye ipapo munhu unopinza, chinoridzirwa muridzo mweya muromo. Kamwe ose mhepo iri patinofemera kunze, zvichiita Achitsaudzira kurudyi, kuverenga kusvika 8. Zvino unogona kufema uye kuita nokuvhiringidza pamwe kufema echokwadi kaviri kupfuura. Zvadaro kuruboshwe. Vose kurovedza izvi nokuda rwomumwoyo rorudyi anoteererwa usina chawadya, nani - pakarepo pashure uchimuka.

Anoratidza nemashoko bhora

Chimwe mhinduro yomubvunzo wokuti sei kupomba mukati yehudyu - tichibatsirwa bhora! Uchada nguva bhora kuti unosvikirwa saizi. Tiri kugara pachigaro, bhora pakati pamabvi ako. Huru nesimba ikaitika mune expiratory chokutambudzika. On the exhale, Svinai bhora nemabvi inspiratory kunetesa compression, kwete achisunungura bhora. Tinofanira kuita 25 compressive kufamba.

Chimwe maekisesaizi rinoitwa ane fitball kana mwana bhora masaja. Makagara pachigaro bhora, makumbo inoberekesa voga. Iwe simuka, anozunungusa uremu rake rokurudyi. Panyaya iyi, bhora iri compressed yomukati nechiuno, akasiya gumbo kure paburiro. Kana achiita pachiitwa ichi, maoko rakawedzera panguva pabendekete pamwero, asi kana iri hazvina kukwana chinonengaidza, unogona kuvimba parusvingo. Dzokorora 10 nguva; ipapo mumwe gumbo. Kuita 2, ipapo pa 3 kusvika. Saka unogona uye kusimbisa magaro uye obliques.

Rinogona kutsiva yapfuura muviri kunogona kuva mumwe mhando sunga. Iwe mira akarurama, bhora kusvinwa pakati pemakumbo ake uye akapotsa anobata pasi. Anoita kutsanya compression kufamba, vanenge 60, uye pakupera Itirai ndabatwa nzvimbo imwe masekonzi 60.

The pamusoro-akatsanangura muviri yomukati rorudyi hazvisi chete kunzwisisa, uye vari akatorwa kubva dzakasiyana kudzidzisa enyika. Chokwadi, unogona kusimbisa tsandanyama mumunda yoga kusarudza akasununguka kamwe. Asi akachenjera kusarudza vashoma vavo uye vanoita sechikamu mukuru muviri zvainanga kuwana rinopindirana zvitarisiko pasina "dambudziko" nzvimbo.