Mukati
Kushungurudzika kumashure kana kudzikira kumashure mushure mekurovedza muviri? Unonzwa kunetsekana mudunhu remuromo wechibereko? Yakadzikira mamiriro? Ipapo iwe unofanirwa kuita kurapa kurovedza kumashure, Yakagadzirwa naDr. Dagmar Novotny. Ichi chirongwa chakanakira kusimbisa mhasuru uye kukudziridza kuchinjika kwemuzongoza.
Tsananguro yechirongwa "Exercises kumashure"
Kusagadzikana kumusana, chiuno, kwechibereko kunogona kukonzerwa nezvikonzero zvakasiyana-siyana: chirwere chisingaperi, kumira kwakashata, mararamiro ehupenyu, mutoro unorema. Tinokupa iwe kutanga kutarisira hutano hwako uye edza chirongwa chaunogona kugadzirisa matambudziko ako kumashure. Unyanzvi hwekuzorora kudzidziswa "kudzidziswa kumashure" kunokupa iwe hutano hwakanaka uye kunzwa kwekureruka. Iwe unozobvisa marwadzo ekumusana uye unokwanisa kuvandudza mamiriro ako.
Chirongwa ichi chinoteedzana "hutano uye Runako", iyo yakaburitswa muCzech Republic. Asi ndeupi mukana mukuru weichi chiitiko kubva pakurwadziwa kumashure: yakashandurwa mumutauro wechiRussia. Naizvozvo, haufanire kugara uchitarisa pachiratidziri uchiita maekisesaizi. Iwe unenge wave mune yakasununguka mamiriro kuti uteerere kune zvakataurwa nemukurukuri. Uye zvakare, iwe unozopihwa dzese tsananguro dzakakodzera nezve chinangwa chega chega kufamba.
Chidzidzo "kudzidziswa kumashure" kunoitika zvishoma nezvishoma uye hazvidi kuti iwe uve neruzivo rwekusimba. Kufambisa kwese kuri pachena uye kwakajeka. Iwe unongoda kunyatsoteerera kune iwo mazano ekuti uteedzere mweya wako uye uve wakasununguka. Chirongwa chinotora 45 maminetsi. Hafu yekutanga yekurovedza muviri iri kumashure. Mushure meiyi nhanho, iwe unogona kupedzisa chidzidzo kana kuenderera mberi. Chikamu chechipiri chinopa maekisesaizi padumbu uye pamakumbo mana.
Iyo purogiramu Dagmar Novotny yakakodzera chero zera. Iwe unogona kuzviita iwe pachako uye kurudzira kuvabereki vako. Kunyangwe iwe usina hanya nemarwadzo ekumusana, zvine musoro kuti uite chiitiko ichi 1 nguva pasvondo yekudzivirira. Kana iwe uchinge watove nekusagadzikana kumashure, mutsipa kana kudzikira kumashure, saka ita ichi chiitwa kanenge katatu pavhiki. Mhedzisiro yacho haizozviramba yakamirira.
Zvakanakira chirongwa kubva pakurwadziwa kumashure
1. Uku kurovedza kwakanakira kudzivirira uye kubvisa kurwadziwa shure, cervical spine, back back.
2. Iwe unozonatsiridza mamiriro ako, gadzirisa mapfudzi ako uye uwane kugadzikana kwemuzongoza.
3. Chirongwa ichi hachina chero masimba emagetsi. Yakagadzirirwa iyo General kusimbisa yemhasuru furemu yemusana wake.
4. Iyo yakaoma inokodzera chero zera uye hutano hwehutano.
5. Vhidhiyo "kudzidziswa kumashure" rakashandurwa mumutauro wechiRussia. Iwe unonzwisisa zvakajeka ese akakosha manotsi uye unoteerera kune akakodzera mashandiro ezviitwa.
6. Chidzidzo kubva pakurwadziwa kumusana chakakamurwa kuita zvikamu zviviri, saka kana usingakwanise kupa yakaoma maminitsi makumi mana nemashanu, unogona kuenda maminetsi makumi maviri nemashanu.
7. Sebhonasi iwe uchashanda wakananga kuvandudza anotambanudza mamaki muviri.
Ongororo pachirongwa yejimnastics kumusana:
Izvo hazvidikanwe kuvhara maziso kuti unetseke kumashure. Kana nguva ikasatanga kuita kusimbisa kurovedza muviri, kurwadziwa kwacho kunogona kutowedzera uye kuchakonzera kusagadzikana kwakanyanya. Edza IZVI kukurudzira muviri kubva pakurwadziwa kumashure kubva kuna Dagmar Novotny, uye muviri wako uchakutenda.
Verenga zvakare: Exercises yekuchinjika, kusimbisa uye kutandara kumashure naKaterina Buyda.