Mukati
Rutivi rwakakamukana ndeimwe yeakanyanya kuratidzwa ekushanduka uye kutambanudza. Tinokupa yakanakisa kurovedza muviri, iyo yaunogona kugara padivi kutsemuka.
Transverse twine, sekutonga, zvakanyanya kunetsa kukudziridza kupfuura iyo yenguva refu. Kuti ugare padivi kutsemuka, haufanire kungotambanudza tsandanyama nemisungo yemakumbo, asi zvakare kugadzirisa zvakanyanya kufamba kweiyo sacrum nehudyu majoini. Nzira yetwine inogona kuva yakareba, saka iva nemoyo murefu, kukura kwayo kunotora kubva pamwedzi mishoma kusvika pagore.
Iko kushandiswa kwekutenderera twine
Chikamu chinopatsanurwa kwete kungorova pozi chete, asi chinonyanya kubatsira. Iwe unozogashira akati wandei mabhenefiti kubva pakutambanudzira mativi akapatsanurwa:
- Simbisa mhasuru dzegumbo uye dziite dzetoni uye dzakatetepa.
- Munguva yekurovedza muviri kune iyo parutivi kutsemuka zvakare shanda pane kumashure mhasuru, yakadzika kumashure uye abs.
- Kutenda nekutambanudza zvakapatsanurwa, iwe uchavandudza basa renhengo dzechiuno uye genitourinary system.
- Elastic ligament uye inochinjika muzvikamu zvehudyu ndiyo kiyi yehutano hwakanaka panguva yepamuviri uye nyore kuendesa.
- Kutatamura kwemativi kupatsanuka ndiko kudzivirira kwakanaka kwezvirwere zvemudumbu uye padumbu rekugaya.
- Iwe unozogadzirisa kutambanudza kwemajoini ehudyu ayo anobatanidzwa mune dzakawanda simba uye maekisesaizi eerobic. Izvi zvinokutendera iwe kuti uite maekisesaizi pamwe neakakura amplitude uye zvakanaka.
Usati waita maekisesaizi kukamukana, ita shuwa kuti unoita kudziya-kumusoro kudziya. Kana tsandanyama dzisina kudziyirwa uye dzisina kugadzirira, kurovedza muviri kunenge kusingashande. Iwe hausi kuzowana kufambira mberi uye kuisa parutivi kurota kwekutenderera twine kwenguva isingaperi.
Kana iwe uchida kuita zvakapatsanuka nekukurumidza iwe unogona kutenga yakakosha chishandiso yekutambanudzira kune mativi akatsemuka. Kutambanudza kunze neichi chijairidzi chiri nyore kwazvo uye chakasununguka - haudi kunze kwekumanikidza kwekunze uye zvekuchengetedza zvekushandisa. Simulator yekutambanudza tsandanyama dzako ichave yakasununguka, uye zvinyoronyoro zvekutambanudza, saka unogara pasi patambo nekukurumidza.
10 kurovedza kutambanudza uye kudziya pamberi pekutsemuka
Gara uchiita zvinotevera kurovedza muviri. Muviri wako unopisa, kurova kwemoyo kuchawedzera, iwe unozonzwa kudziya kunofadza mumhasuru. Kana iwe uchinzwa kuti mushure mekurovedza muviri kwadziya zvakakwana, dzokorora iyo yakaoma zvakare.
Chiitwa chega chega ndeche yakaratidza kuwanda kwekudzokorora kune rumwe rutivi. Semuenzaniso, yekutanga kurovedza muviri kufamba munzvimbo kusimudza mabvi. Iwe unofanirwa kuita 20 gumbo rinosimudza gumbo rerudyi, makumi maviri emakumbo anosimudza negumbo rekuruboshwe, kureva huwandu hwese makumi mana hwekudzokorora. Iwe unogona kuwedzera huwandu hwekudzokorora, pane yayo sarudzo (yekudzora haina kukurudzirwa!).
1. Kufamba munzvimbo uchisimudza mabvi: 20 reps
2. Mahi kutsoka: 20 reps
3. Kutenderera kwejojo yehudyu: 20 reps
4. Rutivi rwemapapu: 15 reps
5. Kurereka kugumbo: kune gumi nemashanu reps
6. Squat uye kukotama shure: 20 reps
7. Mapapu ekumashure: 10 reps
8. Kusvetuka tambo: 40 reps
9. Kumhanya munzvimbo: kwe makumi mana reps (ingoverenga kusvika makumi masere zvinowirirana nekufamba)
10. Kusvetuka kubereka maoko nemakumbo: 35 kudzokorora
Kuita maekisesaizi emativi akapatsanurwa zvinokwanisika chete pane muviri unopisa. Makirasi anotambanudzira mativi akatsemuka pasina kudziya hakusi kungoshanda chete, asiwo zvinorwadza kwazvo.
Onawo:
- Wepamusoro vhidhiyo yepamusoro yekutambanudza zvakapatsanuka
- 20 matipi ekuti ungaita sei kupatsanuka + 19 kurovedza (foto)
Exercises yemativi akatsemuka
Misumbu nemarunda zvinoda nguva yekutambanudza, saka gara mune yega poindi kweanenge makumi matatu masekondi. Zvishoma nezvishoma wedzera nguva ino kusvika pamaminetsi maviri kusvika matatu (inogona kuwanda kana muviri uchitendera). Kuti ubvise kusagadzikana, nguva dzose kana kutambanudza fema zvakadzika uye kuyedza kuzorora.
Munguva yekurovedza muviri kune iyo yakatsemuka mativi haina kutenderera kumashure, gara uchisvika kumusoro kwemusoro kumusoro. Ita maekisesaizi munyaradzo yeakakura uye nehunyanzvi nzira.
Pamifananidzo yekutenda kune yepamutemo youtube chiteshi cheOlga Saga.
Dzidzira 1
Yakatambanudzwa makumbo ako, paradzira tsoka dzako, chiuno nemabvi zvinotaridzika kuwedzera kuburitsa. Kufema, gara pasi, dhonza chiuno chako, sundira mabvi kumashure, iko kusimbisa kuri kuvhura mahudyu. Gadzirisa squat uye ubate chinzvimbo ichi. Kurema kwemuviri zvakagoverwa zvakaenzana pamakumbo ese maviri, chengetedza musana wakanangana. Wobva wadzvanya magokora ako mukati memukati mechidya padyo nemabvi, chiuno chinokwevera pasi chinogona kuwedzera jiggle. Ichi chiitwa cheparutivi chakatsemuka chinotambanudza gura uye chidya chemukati.
Dzidzira 2
Simudza ibvi rako kumusoro uzvitore parutivi. Pamusoro peiyo exhale, gadzirisa gumbo rako uye zvakare bhenda mabvi. Mira panguva yekurovedza muviri inogara yakatambanudzwa zvizere. Ita zvadzokororazve gumi, wobva wabata pagumbo wobata pachinzvimbo negumbo rakasimudzwa kwemasekondi makumi matatu. Dzokorora nerimwe gumbo. Kana iwe usina bharanzi yakakwana, unogona kubata maoko kuseri kwechigaro.
Dzidzira 3
Yakapararira makumbo ako, uye uchifema, simudza chipfuva kumusoro uye exhale kukotamisa kune gumbo rerudyi. Chengeta chiuno nemabvi zvakasimbiswa. Bata chinzvimbo ichi. Enda kumatope kune rimwe rutsoka uye ubatewo chinzvimbo ichi. Wobva wabata maoko pamusoro pemakwenzi emakumbo ese ari maviri nekukwevera mune yakatenuka. Musana haufanire kutenderedzwa, svika pazvidya zvidumbu.
Dzidzira 4
Buruka mu lateral lunge, kana zvichibvira dzikisa chitsitsinho chegumbo rinotsigira pasi. Inotora inoisa rimwe gumbo kunze, ibvi rakatwasuka, dhonza tsoka yacho pachavo Tsamira maoko pasi. Kana ichibvumidza kutambanudza uye kuenzanisa, bata padyo nemabvi, ruoko, maoko akapindirana kumashure kumashure kunhare uye unoburitsa musana. Ichi chiito chakanaka chekutambanudza tsinga dzemukati dzehudyu dzinozokubatsira kuti ukurumidze kusvika parutivi kutsemuka.
Dzidzira 5
Kubva pakugara pazvitsitsinho, vhura mahudyu zvakanyanya sezvinobvira uye edza kugara pamatako, chitsitsinho chakasimba kumatako, musana unofanirwa kutwasuka. Kana iwe usingakwanise kugara pamatako ako, zviise pasi pegumbeze kana iyo yoga block. Dhonza musana kumusoro. Pane exhale, tenderera chipfuva kurudyi, uchienderera uchidhonza kumusoro kumusoro. Wobva watendeuka uchienda kune imwe nzira. Batisisa pakati, dzoka dzoka.
Dzidzira 6
Kubva pachinzvimbo chakapfuura dzokera kumashure, zorora mawoko ako kana maoko pasi uye ugorara pasi. Wobva watora chiuno ichienda kumberi wochisiya pamutsetse mumwe chete nehudyu nemabvi. Unganidza masokisi, dumbu rakakwenenzverwa kumusoro, korona inodhonza kumusoro. Bata chinzvimbo ichi. Datya iri rimwe remitambo inoshanda kwazvo yemativi akapatsanuka.
Dzidzira 7
Enda pamabvi ako. Kurudyi ibvi rakamira uye gumbo reruboshwe kune rimwe divi uye exhale tsoka dzinoenda munzira dzakasiyana. Gumbo rerudyi rakakotama pakona yekurudyi. Munzvimbo yakanyanyisa yekuzorora uye kufema. Wobva wachinja makumbo.
Dzidzira 8
Wakagara pasi, isa tsoka dzako pamwe chete uye uzvifambise kunge kune chiuno. Musana unofanirwa kutwasuka. Kana musana wako wakanangana nekuchengeta usingashande, chiise pasi pemagaro mutsago kana yoga block. Iwe unogona kugara panzvimbo yakamira uye iwe unogona kumbotenderera uchiedza kudzikisa makumbo pasi. Bhatafurayi rinonyatso kuzivisa majoini ehudyu uye ndeimwe yemitambo mikuru yekuwana parutivi kutsemuka.
Iwe unogona kurerutsa mamiriro acho kana ukasundira tsoka kure nepachiuno.
Dzidzira 9
Rara pasi padyo nemadziro, wakanamatira zvakasimba kwaari yese kumashure kumashure. Tambanudza makumbo akatwasuka kumusoro, exhale, kukotamisa makumbo ako, dhonza mabvi ako kwauri uye nekufema vhura mahudyu kumativi. Fema zvakadzama uye zorora.
Dzidzira 10
Yakatambanudzwa makumbo ako pane exhale, kukotama yakafanana nepasi uye kuunza maoko pasi. Tailbone rinotambanudza kumashure, musoro kumberi, makumbo akasimudzwa kumusoro, tsoka dzakatarisa mudenga. Kana iwe ukatambanudza, zvinyoronyoro bend maoko ako uye ezasi epamberi pasi. Bata chinzvimbo ichi.
Dhonza musana nemaoko angu mudenga uye zvakatsetseka pasi pamateru kusvika pagumbo. Bata chinzvimbo ichi uye uende kumatope kune rimwe rutsoka.
Dzidzira 11
Rara pasi uye upfugame mabvi ako. Simudza gumbo rako rerudyi mudenga ubate ruoko paShin kana tsoka. Ramba hudyu yekuruboshwe kune rumwe rutivi, rutsoka rwerudyi pinda mu diagonal. Kana iwe usingatenderi kuchinjika, ibvi regumbo rakatambanudzwa rinogona kukombama zvishoma. Dzikisa chigunwe chekurudyi kumutsara nenzeve. Iyo sacrum uye chiuno chakarara pasi. Bata chinzvimbo ichi uye ufeme zvakadzika.
Dzidzira 12
Ramba uchirara pasi. Makumbo ese ari maviri anotambanudza akatwasuka zvichikwidza kumusoro pakona ye90 degrees. Vhura makumbo usiyane nepamusoro pechigaro uye ubatisise. Dhonza tsoka ivo pachavo uye chengetedza mabvi akati twasu.
Dzidzira 13
Kana iwe uchiri kunetsa kuita yapfuura kurovedza muviri kwemativi akatsemuka, edza iyo adaptive sarudzo. Rara pasi padyo nemadziro, wakanamatira zvine simba kwaari kwese kumashure kwepasirese. Kufema, kukotamisa mabvi ako uye wotanga kutsvedza tsoka uchidzika nemadziro, magaro akasvinwa kumadziro, iyo sacrum iri pasi. Ruramisa mabvi ako, tambanudza tsoka yako pachayo. Batsira maoko kudzikisa makumbo zvishoma pasi uye munzvimbo yakanyanyisa yekuzorora. Rudyi uye kuruboshwe chidya chinofanira kunge chiri pamwero wakaenzana kubva pasi.
Imwe yeaya maekisesaizi ekuparadzanisa mativi anokutendera iwe kutsika kune inochinja muviri. Rangarira kuita kuti makirasi abudirire, tinofanirwa kutambanudza mazuva ese, uye kunyangwe zvirinani, kaviri pazuva (mangwanani nemanheru). Kungotambanudza kwakarongeka kwemativi akapatsanuka kunobatsira iwe kuzadzisa chinangwa chako.
Screenshots inoshandiswa neiyo yepamutemo youtube chiteshi cheOlga Saga.
Kudzidzira kwekutsemuka
Yoga uye kutambanudza