Mukati
Kugara kwehupenyu uye kushayikwa kwekugara uchirovedza muviri kunogona kukanganisa kukanganisa kwemajoini muhudyu. Zvinotyisidzira nematambudziko epamuviri uye urogenital system. Ipa zvivakwa zvinoshanda zvekuvhura mafundo ehudyu na Olga Saga.
Nei iwe uchida kuchinjika kwemajoini ehudyu?
Pakutanga, ngatipindurei mubvunzo, nei tichifanira kuchinjika uye kufamba kwemajoini ehudyu? Kutanga, kugadzirisa hutano uye kudzivirira dzakasiyana siyana zvirwere. Chechipiri, kugadzirisa kutambanudza mamaki uye kufambira mberi mukuita kweakasiyana asanas yeyoga.
Saka, pane akati wandei zvikonzero zvakanaka nei zvakakosha zvikuru kuita maekisesaizi enguva dzose pakuvhura kwemajoini ehudyu:
- Iwe uchavandudza kutenderera kweropa munhengo dzechiuno uye kugadzirisa kusagadzikana yeiyo genitourinary system.
- Bvisa mafuta emuviri muchiuno nemuchiuno, simbisa mhasuru dzemudumbu uye udzike musana.
- Activate basa dumbu uye kubvisa kuomarara munzvimbo yekugomera.
- Kudzidzira kwemajoini ehudyu, simbisa musana, kubatsira kubvisa marwadzo ekudzokera kumashure, kudzivirira hernia, sciatica, uye varicose veins.
- Kugara uchirovedza muviri kunobatsira mukudzivirira osteoarthritis yenhengo dzehudyu.
- Nekugona kwakaringana kwemajoini epagumbo iwe uchakwanisa kuita kupatsanuka, iyo positi yefuturu, iyo Lotus chinzvimbo.
7 inoshanda vhidhiyo yekuchinjika kwemajoini ehudyu
Olga Saga inopa ipfupi, inoshanda kurovedza kwemajoini ehudyu. Mavhidhiyo ake ari pfupi (8-15 maminetsi), saka unogona kuzviita mushure mekudzidzira kwako kwepamoyo. Sarudza chirongwa chakakodzera kwazvo kwauri kana mamwe makirasi akarongwa pamwechete.
Chenjerera! Pese paunodzidziswa ita shuwa ita chokwadi musana wake wainge wakatwasuka uye usina kutenderera. Kana iwe usingakwanise kuchengeta musana wako wakanangana munzvimbo yekugara, yakaiswa pasi pemagaro mutsago. Tevera traffic dzese munzvimbo yake yakasununguka. Ita shuwa kuti kufema kwaive kwakatsetseka uye kwakasikwa.
1. "Kutambanudzira kune vanotanga. Kuvhura kwemajoini ehudyu ”(9 maminetsi)
Kana iwe uchangotanga kushanda pakubatana kwekubatana kwechiuno, saka mira sarudzo yako pane izvi vhidhiyo yevanotanga. Chidzidzo ichi chinosanganisira kurovedza muviri kuri nyore kunowanikwa kunyangwe kune vanotanga. Chiitiko ichi chinotanga nemitsetse, kukanganisika uye zvikwata munzvimbo yakamira, uye zvinopedzisa nemaexercises munzvimbo yekugara pasi.
2. “Kuchinjika kwemakumbo. Kuvhura kwemajoini ehudyu ”(8 maminetsi)
Zvakare yakapusa vhidhiyo yakagadzirirwa vanotanga uye vepakati nhanho. Kurovedza muviri kunotanga munzvimbo yakamira: iwe uchaita kutenderera kwemapapiro, squie-squats uye kurereka. Tevere, iwe unowana maekisesaizi mukumira kwebhatafurifuru uye mune chinzvimbo chakapararira makumbo. Mukupedzisa, iwe unozotenderera tsoka munzvimbo yepamusoro.
3. "Kukura kwekuchinjika kwemajoini ehudyu" (maminitsi gumi)
Iyi vhidhiyo ndeyekushanduka kwemajoini ehudyu zvizere munzvimbo yekugara pasi. Pamusoro pezvo, iwe zvakare unotambanudza mhasuru dzechidya chemukati nekugomera. Tarisa musana wako, haufanire kutenderedzwa panguva yekuitwa kwemaekisesaizi.
4. “Wirisai mapfundo etsoka. Kuvhura kwemajoini ehudyu ”(maminetsi gumi nemaviri)
Hafu yekutanga yekudzidzira inoitika mune frog pose. Muhafu yepiri, iwe unozoshanda pakufamba munzvimbo yechirongo. Chidzidzo ichi chinonyanya kubatsira yetsika yemuchinjikwa twine. Neichi chiitwa iwe unosimbisawo zvidya zvako, magaro uye musana, tambanudza musana uye padivi remutumbi, simbisa nekuvandudza kufamba kwemakumbo.
5. "Kutatamura kumba. Kurovedza muviri kunobatsira kwemakumbo nehudyu. ”(16 maminetsi)
Kirasi inotanga yakagara, muhafu yepiri iwe unorovedza mujiva. Nevhidhiyo iyi iwe zvinotungamira kukutaurisa mhasuru dzehudyu nedumbu, vhura mapendekete uye chipfuva. Izvi zvakaoma hazvikurudzirwi nekukuvara kwemabvi uye kuwedzera kwezvirwere zvemuuzongoza.
6. “Balance kugara. Kuvhura kwemajoini ehudyu ”(11 maminetsi)
Chikamu chakakura chekudzidziswa chinoitika chose munzvimbo yekugara. Iwe unozoita maekisesaizi kubva mukumira kwema butterflies, kusanganisira makumbo ekusimudza. Zvakare iwe uchawana iyo asanas yekuyera, nekutenda kwauchazowana pfungwa yekugadzikana uye kuenzanisa. Ichi chiitiko chinonyanya kubatsira kune yepashure uye yemukati pamusoro pemakumbo. Inoenderana nemudzidzi ane ruzivo.
7. "Kuvhura majoini ehudyu. Kugadzirira kwemamiriro eLotus ”(16 maminetsi)
Chinzvimbo cheLotus chine chekuita nemhedzisiro inobatsira yekuchenesa uye kuporesa nzvimbo dzemakumbo uye mahudyu ehudyu nekuti inowedzera kutenderera kweropa neoksijeni kunzvimbo idzi dzemuviri. Zvakare, chimiro cheLotus chinobatsira kusimbisa musana uye kuumbwa kweiyo tsandanyama corset. Kana iwe uchida kwete kwete chete kugadzirisa kubatana kubatana, asi zvakare kudzidza iyo Lotus chinzvimbo, saka ive shuwa yekutora iyi vhidhiyo.
Natsiridza hutano hwako, wedzera kuchinjika kwemajoini majoini, kuwedzera, kutambanudza, kurovedza, Olga Saga. 10-15 maminetsi pazuva remuviri une hutano anogona kuwana imwe neimwe. Inobatanidzwa nemufaro!
Onawo:
- Kutambanudza mushure mekurovedza muviri naOlga Saga: 4 mavhidhiyo eiyo hitch
- Yoganics naCatherine Buyda: chinja muviri, kunatsiridza kutambanudza uye kubvisa marwadzo kumashure
Yoga uye kutambanudza yakaderera zvine simba kurovedza muviri