Maitiro ekukwira pabhiriji kubva pasi kumusoro: maekisesaizi + nhanho-nhanho kuraira

Bhiriji racho nderimwe remitambo yekurovedza muviri. Kana iwe uchida kudzidza kupedzisa chiitiko ichi kubva pakutanga, uchafanirwa kupfuura nematanho matatu akakosha:

Kuvandudza kuchinjika kweshure kumhanya zambuko
Kuti udzidze kukwira kubhiriji kubva kunzvimbo yakatetepa
Kudzidza kukwira kubhiriji kubva pakamira nzvimbo

Exercises zvekuchinjika kwemusana

Bhiriji harisi rekurovedza muviri rinoshanda chete, iro rinoratidza kushanduka uye kurovedza muviri, asi zvakare chiitwa chinobatsira kwazvo kumusana kwako. Kutenda kugaroitwa kwebhiriji iwe unozogona kugadzirisa mamiriro, kutambanudza musana, kubvisa marwadzo ekumusana.

Bhiriji rinogona kuitwa kubva panzvimbo yakatwasuka (ichave iri simba uye vanotanga) uye kubva pakamira nzvimbo (iyi sarudzo inoenderana neepamberi). Order bhiriji yakagamuchira yemhando yepamusoro uye kukura, munzvimbo yekutanga inoda mukana wakanaka wekuseri uye musimba corset. Uye zvakare, yekuzvivimba struts mubhiriji inofanira kunge iri nguva dzose kushanda pakuvhura chipfuva uye mapendekete majoini, pamusoro pekutambanudza nekusimbisa iyo quadriceps uye pakuvhura mahudyu ehudyu.

Tinokupa iwe kuteedzana kwekurovedza muviri uko kuchakubatsira iwe kuvandudza kuchinjika muDhipatimendi remuzongoza, uye kusimbisa mhasuru dzemusana. Kana iwe uchigara uchidzidzira iyo yoga kana jimunasitikisi, saka unogona kusvetuka nhanho iyi uye woenda kukudziridzwa kwebhiriji kubva panzvimbo yekunyepa uye kumira (uchitevera misoro midiki yechinyorwa). Asi kana muviri wako usati wagadzirira kuzara-bhiriji, tinokurudzira kuti iwe upedze zvimwe zvekugadzirira zviitwa kuti uvandudze kugadzikana kwemuzongoza nekusimbisa macorset mhasuru.

1. Posi yeSphinx

Iyo Sphinx ndeimwe yeakanyanya kurovedza ekuvandudza kuchinjika kweshure, nepo zviri nyore kwazvo kudzidza. Nhema padumbu rako, tambanudza tsoka uye simudza chikamu chepamusoro chemuviri chakazorora paruoko. Dumbu nemuviri wese wezasi wakarara pasi. Bvisa mapendekete kumashure, ubatanidze banga repafudzi. Inzwa kutsauka muDhipatimendi remuzongoza, usakande musoro kumashure. Bata munzvimbo yeiyo Sphinx, kwema 40-45 masekondi, dzokorora 2-3 seti.

2. Mhungu inomira

Iyo yakaoma kunzwisisa nadzurudzo yeSphinx ndiyo iyo Cobra pose. Muchiitwa ichi hauzotsamiri pamaoko ako nemaoko emaoko. Nekuda kweizvi, kukanganisa kumashure kunowedzera, zvinoreva kuti kurovedza kunoitwa nehukuru hwakakura. Iyo Cobra chiitiko chekutanga chekusimudzira kuchinjika kweshure, uye saka zvinokubatsira iwe kusvika kuzambuko nekukurumidza. Bata iyo Cobra pose 40-45 masekondi, dzokorora 2-3 seti.

3 Bhokisi

Kana iwe uine chivimbo kuita iyo Cobra pose, ichi chiito chinogona kunge chakaoma. Ramba wakarara nedumbu, maoko achizorora pasi. Ita kukotama kumashure uye kukotamisa mabvi ako. Basa rako kubata musoro zvigunwe zvetsoka. Usabvise yakanyanya mutsipa, musana, kufamba kunoitwa nekukanganisa mune yechipfuva uye lumbar musana. Edza kugara mune iyi poindi kwemasekondi 20-30, dzokorora 2-3 seti.

4. Iko kumonyoroka muburi rekutarisa rakatarisa imbwa

Mira mune iyo pozi yakatarisana nembwa. Bata ruoko rwerudyi mhuru yekuruboshwe kana gumbo, uchimonyanisa muDhipatimendi remuzongoza. Kureba musana kubva coccyx kusvika korona. Govera mutoro zvakaenzana pamakumbo ese ari maviri, chiuno chinoramba chakamira. Kana iwe usina zvakakwana kutambanudza, saka bendisa mabvi ako kana simudza zvitsitsinho zvako pasi. Bata iyi pozo yekushanduka kweshure kwemasekondi 30-45 uye chinja mativi. Dzokorora chiitwa kune rumwe rutivi kwemaseti maviri.

5. Kukotama kumashure

Nhema nedumbu, maoko akatambanudzwa pamwe nemuviri. Simudza muviri wako wepamusoro kubva pasi, uchikotama kumashure. Makumbo ari pasi, maoko akadhonzerwa kumashure. Usakanda musoro wako kumashure, tarira kumberi. Ziva kuti kutsauka kunoitwa kwete chete kuburikidza ne lumbar, asiwo kuburikidza neiyo thoracic musana (wepakati kumashure).

Mhando dzese dzekutsauka, dzinoitwa dzakarara padumbu, chishandiso chakanakisa chekuwedzera kushanduka kwemuzongoza nekusimbisa mhasuru corset. Kukanganisa kwakadaro kunogona kuitwa mushanduro dzakasiyana siyana, kusanganisira nemaoko kuseri kwemusoro, maoko kumashure, nemaoko akarambana kudivi.

6. Pfungwa yaSuperman

Iyo Superman pose inovandudza kuchinjika kwemuzongoza uye inosimbisa zvakakwana mhasuru dzemusana. Nhema padumbu rako, maoko akatambanudzirwa kumberi. Panguva imwe chete simudza muviri wako wepamusoro uye wezasi kumusoro kubva pasi uchisimudza chipfuva chako nehudyu. Usapfugama mabvi ako. Bata iyo Superman pose kwemasekondi makumi maviri nemakumi matatu, dzokorora chiitwa 20-30 nguva. Kana iwe uchiri kunetsa kuita chiitwa ichi, unogona kudzikisa chiuno pasi uye kusimudza chete chikamu chepamusoro chemuviri.

7. Kushambira

Kurovedza muviri kushambira hakuzongokubatsire iwe kukwira kuzambuko, asiwo zvine mutsigo kusimbisa mhasuru dzemudumbu uye musana. Kuti uite nhema padumbu rako, maoko akatambanudzirwa kumberi. Panguva imwe chete simudza ruoko rwako rwerudyi uye gumbo reruboshwe rakakwira kumusoro sezvinobvira, bata chinzvimbo ichi kwemasekondi mashoma, wobva wadzokera kunzvimbo yekutanga. Dzokorora kufamba kumwechete kune iro divi rakatarisana. Ita 2-3 seti ye 10-12 kudzokorora kune rumwe rutivi.

8. Cat pose

Cat pose ndeimwe yeakareruka uye anoshanda zvakanyanya maitiro ekuvandudza kushanduka kweshure. Kuita kuita pamakumbo ese mana, mabvi nemichindwe zviri paMat. Pane inhale zvakanyanya kuwora kudzoka musana wedhipatimendi, pasina kumanikidza mutsipa uye kumashure. Pane exhale, tenderedza musana wako, inzwa kutandara kumusana kwake. Dzokorora kagumi ka 10-2 seti.

9. Gripper tsoka pamakumbo mana

Ichi chiitiko chakareruka chemuviri chinokudziridza kuchinjika kweshure uye inosimbisa iyo yese tsandanyama system. Enda pamakumbo mana, uchikwevera pamaoko nemabvi. Simudza gumbo rako rekuruboshwe rakasimudza uye ruoko rwako rwerudyi kuseri kwemusoro wako. Bata ruoko rutsoka, uchivhara musana. Neck edza kusaomesa. Bata iyo poindi kwemasekondi makumi maviri nemakumi matatu, kuyedza kuwedzera kukanganisa mumutsara wechipfuva. Dzokorora chiitwa chemaseti maviri kune rumwe rutivi.

10. Bow pose

Bow pose ndeimwe yeakanyanya kurovedza muviri kune avo vanoda kukwira kuzambuko. Kana iwe uchiri kunetseka kuita chiitwa ichi, saka nemukana wakakura bhiriji remhando yepamusoro harishande. Kugadzira uta hunogona kurara padumbu rako, arch musana wako, dzorera maoko ako kumashure ndokubata makumbo emakumbo. Iyo yakakwira bend, kusimudza makumbo ako uye chipfuva kubva pasi. Kurema kwemuviri kunoendeswa mudumbu. Bata uta pose masekondi 20-30, dzokorora 2-3 nguva.

11. Posi yengamera

Enda pamabvi ako, muviri wakarurama, maoko pamwe chete nemuviri. Arch musana wako, bata bata tsoka. Zorora mutsipa wako, kwete kukanda zvakawanda kumashure. Kurereka kunokonzerwa nekukotama kumashure. Bata nzvimbo yekamera kwemasekondi 30-40, dzokorora 2-3 nguva.

12. Nzvimbo yetafura

Tafura pose igadziriro huru yekugadzirira kuitiswa kwebhiriji. Ichi chiito chekusimbisa chinosimbisa mhasuru, kuvhura chipfuva uye mapendekete majoini, zvichidaro kubatsira kugadzirira muviri kubhiriji. Inowanikwa zvakanyanya kunyangwe kune vanotanga. Kuti umhanye kugara pamatako, makumbo akatambanudzwa pamberi pako, maoko achitevedza muviri. Wakazendama pachanza cheruoko rwako, sundira chiuno, chidya uye gumbo repazasi fomu kona yekurudyi, huremu hwemuviri hunotamisirwa kumaoko nemakumbo akatwasuka. Bata panzvimbo ye tafura kwemasekondi 30-40, dzokorora 2-3 nguva.

13. Mamiriro embwanana

Chiitwa ichi chingaratidzika kunge chakaoma pakutanga kuona, asi zviri nyore kudzidza. Kuita puppy pose pinda pamabvi ako, arch musana wako, rara nechifuva chako pasi, maoko achidhonza kumberi. Fungidzira kuti iwe unofanirwa kukambaira pasi petsvimbo yakaderera. Gadzira yakanaka deflection musana. Bata mamiriro emasekondi 30-40, dzokorora 2-3 seti.

14. Iyo poindi yehafu-bhiriji

Nhema kumusana kwako, makumbo akakotama mumabvi, maoko achitevedza muviri. Zembera pamaoko uye simudza chiuno mudenga, uchicheka mukati meiyo thoracic uye vertebral nharaunda yemuzongoza. Kumusoro kumashure, mutsipa, musoro, maoko netsoka zvinoramba zviri pasi. Iyo poindi yehafu-zambuko chiitiko chekutanga chekugadzirira kune avo vanoda kukwira kubhiriji.

15. Bhiriji pane fitball

Iko fitball michina yemitambo isingadhuri iyo ichakubatsira iwe kusvika pazambuko. Nhema pa fitball kumashure, maoko nemakumbo zvakagara pasi, kutevedzera zambuko bhiriji. Chiitwa ichi hachibatsiri chete kune avo vanoda kudzidza kusimuka pazambuko, asi kunyaradza musana wako mushure mezuva rakaoma. Bata chinzvimbo ichi kwemasekondi 45-60.

Chinzvimbo chemuviri kana uchiita zambuko pane fitball chinoenderana zvakanyanya nehurefu hwehurefu hwako uye hupamhi hweiyo fitball. Chinja chinzvimbo kuti chigadzikane chinzvimbo uye kutsauka musana.

Ungasarudza sei fitball

16. Posi yemwana

Poti yemwana inodiwa kuita panguva yese yekurovedza muviri kuti uve nekushanduka kweshure, uyezve mushure mekuitwa kwebhiriji. Ichi chiitwa chinobvisa mutoro kubva kuDhipatimendi repelinha uye chinobatsira kusunungura musana. Bata pozi remwana kwemasekondi makumi matatu kusvika makumi mana uye enda kune rinotevera chiitiko. Zvakwana kutora pose yemwana kamwe chete mumaminitsi mana kusvika kumashanu, asi unogona kuzviita kazhinji kana uchinzwa kudiwa.

Kana iwe uri mutsva kumutambo, wobva watevedzera zvataurwa pamusoro apa zve 2-3 mavhiki (4-5 nguva pasvondo) usati waenderera kumutambo wekumhanya webhiriji. Usangoedza kukwira kubhiriji, kana iwe usina chivimbo nemano avo. Kusanzwisisika kufamba kunogona kukonzera kukuvara kumusana usina kugadzirira.

Bhiriji kubva kunzvimbo yakatarisana

Kana iwe ukaita zvirevo zviri pamusoro zvine hunyoro hwakanaka, unogona kubva waenda kunodzidzira zambuko kubva kunzvimbo yakatetepa. Kunaka kwechisikigo kushanduka kweshure, yapfuura iyo mitambo kana zera diki inokupa iwe mukana mukudzidzira kwejimnastic kurovedza.

Maitiro ekuita zambuko kubva kunzvimbo yakajairwa:

Nhema pamusana wako, pfugama mabvi ako.
Machindwe emaoko akaiswa padyo nemusoro, magokora kutarisa padenga.
Pamusoro pe exhale, simudza kumusoro, uchisunda chiuno chako uye nekukwasanudza zvizere magokora.
Paunonzwa kuti inotevera bend haigone kubata iyo pose muganho wayo.
Zvichida chinja chinzvimbo chemakumbo, uchiisa tsoka padhuze nemaoko.
Zvinyoro nyoro pasi pasi munzvimbo yayo yepakutanga, pasina kuita kamwe kamwe kufamba.
Kutanga, bata bhiriji kwemasekonzi 5-10, zvishoma nezvishoma uchiwedzera iyo nguva kusvika kumasekondi 30-60.

Chii chakakosha kuziva nezve bhiriji:

Paunomhanya zambuko rakapararira chidya chakakomberedza musana. Izvi zvinoreva kuti iwe unofanirwa kukotama kwete chete mu lumbar musana, asi muchipfuva.
Kuti ushore musana wechipfuva unofanirwa kutambanudza chifuva chako kumberi. Izvi zvinobatsira kubvisa kumanikidza kubva kumusana wechipfuva uye nekugovera mushe musana.
Edza kudzikisa zvishoma nezvishoma chinhambwe pakati pemaoko ako netsoka kubhiriji kwaive kuchinjika uye kukura.
Iyo diki daro pakati pemaoko nemakumbo, iro rakadzikama richava iro bhiriji.
Pakati pebhiriji, tarisa kumusoro kumusoro, kwete pasi, usaite kusagadzikana mumutsipa.
Paunenge uchiita zambuko, maoko ako anofanirwa kutwasanudzwa zvizere, saka kekutanga zvinokurudzirwa kuita chiitwa ichi pamberi pegirazi kudzora kurongeka kwekuitwa.

Enzanisa kuuraya kwakarurama uye kusiri iko:

Hazvikurudzirwi kukwira kubhiriji:

Panguva yekuzvitakura uye nekukurumidza mushure mekuberekwa
Pamberi pehernia
Kana iwe uine matambudziko neiyo BP uye yemoyo system
Mune zvirwere zveziso nekuda kwekuwedzera kwemaziso ocular
Panguva yekuwedzeredza kwezvirwere zvemuzongoza
Mushure mekudya (mukati meawa) uye nekukurumidza mushure mekumuka
Zvirinani kuti usamire pabhiriji pasina kudziya uye kuita kwemuviri

Kana iwe uchinzwa kurwadziwa musana kana uchiita zambuko, zvakanakisa kumisa tsika yechiitwa ichi. Ramba uchishanda pakusimbisa musana uye kuvandudza kushanduka kwake nekuita seti yekurovedza muviri kubva pakutanga kwechinyorwa. Zvishoma nezvishoma muviri wako uchave wakagadzirira zvirinani kuita yemhando zambuko.

Wepamusoro makumi matatu ekurovedza muviri kwehutano kudzoka

Bridge rine makumbo akatwasuka

Zvinotendwa kuti zambuko rine makumbo akatwasuka rakachengeteka kumusana. Ichi chinzvimbo chinovimbisa yunifomu kutakurirwa mutoro muDhipatimendi remuzongoza, zvirinani kuburitsa iyo thoracic musana uye inoderedza kumanikidza kune yakaderera musana. Nekudaro, pachinzvimbo ichi zvichanetsa kushanda pakudzikisa chinhambwe pakati pemaoko ako netsoka kune rimwe bhiriji rinochinjika.

Tinokukurudzira kuti uedze sarudzo dzakasiyana dzekumira kwetsoka uye nekucherechedza manzwiro kumashure. Usakanganwa kuti pakugovera yunifomu yemutoro uye nekutsauka mune iyo thoracic (kwete lumbar) iwe unofanirwa kutambanudza chifuva chako kumberi.

Sezvo iwe uchigona kuomesa zambuko?

Kana iwe ukamira nechivimbo mubhiriji, unogona kuomesa kuitisa kwayo. Tinokupa iwe kugadziridzwa kwakawanda kwebhiriji, uko kunosanganisira yekuwedzera mhasuru uye kuchakubatsira iwe kupfuura kupfuura kugona kwayo.

1. Bhiriji riri pachigunwe

Zambuko riri pamazai emazai - iyi inzvimbo yakaoma kubva pakuona chengetedza muyero uye mutoro pamhasuru dzemakumbo. Iyi chinzvimbo ichakubatsira iwe kunyanya kushandisa mhasuru dzepazasi chikamu chemuviri panguva yezambuko, kusanganisira maadductors, quads uye glutes.

2. Bridge rine gumbo rakasimudzwa

Kuti uite uku kushandurwa kwebhiriji dhonza gumbo rakatwasuka kumusoro. Iko kuomarara kwechinzvimbo kubata bata pamakumbo matatu, pachinzvimbo cheyakajairwa mana.

3. Bhiriji ruoko-tsoka

Kunyangwe ichinetsa vhezheni yekuchengeta chiyero mubhiriji kubata ruoko rwakatarisana netsoka. Iyi sarudzo inobatsira kudzidzira kune avo vanoda kukudziridza pfungwa yekuenzanisa uye kubatana, pamwe nekuwedzera kuwedzera kuchinjika kweshure.

Chenjerera! Ita ichi chiitwa chete kana iwe uine chivimbo chakazara mukugona kwavo kana nechengetedzo mambure emumwe munhu kurasikirwa nebhalansi uye kudonha.

4. Super-inochinja bhiriji

Iyi vhezheni yebhiriji inogona kuwanikwa kana iwe ukapfupisa zvishoma nezvishoma chinhambwe pakati petsoka nemaoko. Ehezve, iyi mamiriro mubhiriji haawanikwe kune wese munhu. Asi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita.

Bhiriji kubva pakamira

Kana iwe usiri kuda kumira ipapo, nhanho inotevera yakanangana nekusimudzira kwakazara kwebhiriji kurovedza ndeye kudzidza kuti ungapinda sei mairi kubva pakamira nzvimbo.

Enda kune kuvandudzwa kwebhiriji kubva pakamira nzvimbo zvinogoneka chete kana iwe uine chivimbo chekuita iro bhiriji kubva pakunyepa chinzvimbo. Kana bhiriji rako kubva panzvimbo yekunyepa risingapedzisi rakasimba kana ukasatwasanudza maoko nekuvhura chipfuva, saka ramba uchitevera kutungamira kwechiitwa uye nekuvandudza chinzvimbo chemuviri mubhiriji.

Chekutanga nhanho: kukanganisa kubva kumadziro

Mira wakafuratira kumadziro chinhambwe chidiki kubva kwaari. Makumbo akaparadzaniswa pahupamhi hwepfudzi, maoko pasi, zvitsitsinho zvakatsikirirwa pasi. Nyama dzemudumbu, zvidya nemagaro zvakaomarara. Pakufema kunotevera tsamira kumashure, isa maoko pamadziro. Bata chinzvimbo ichi kwemasekondi 15-30. Push kure nemadziro uye dzokera kunzvimbo yekutanga. Unogona zvishoma nezvishoma kuyedza kudzika, uchiwedzera musana musana.

Nhanho yechipiri: zambura rusvingo

Mushure mekudzidzira kwakaringana kurovedza kwekare, kana iwe usingatyi unozendamira kumashure nerutsigiro, unoenda kumadziro ebhiriji. Mira wakafuratira kumadziro chinhambwe chidiki kubva kwaari. Sezvazvakaita muchiitwa chekare, unozendamira kumashure, isa maoko pamadziro. Zvishoma nezvishoma famba nemadziro uchidzika pasi.

Kekutanga iwe unogona chete kuburuka pasi pamadziro uchidzokera kune yayo yepakutanga chinzvimbo, kana iwe uine zvakaoma kana kusagadzikana. Kujaira kwekugara kwebhiriji kumadziro kunokutendera kuti uite chiitwa ichi uine chivimbo nguva yega yega. Zvishoma nezvishoma enda kure nemadziro uye uishandise chete sekuchengetedza.

Chikamu chechitatu: zambuko rine mambure ekuchengetedza

Zvekurovedza muviri unozoda nhengo yemhuri kana mudiwa anozogona kukomba. Kumbira belayer kuti ikubatsire kutenderedza chiuno, uye chechipiri ruoko kuti ubate dumbu. Mukuita kwekuvandudzwa kwebhiriji kumira, zvakakosha kukunda kutya kana iwe ukazendamira kumashure mubhiriji. Zvingave zvakanaka kana muridzi anokubatsira pane chero nhanho yekutsauka mubhiriji, uye padanho rekudzoka kubva kubhiriji kumira.

Chikamu chechina: bhiriji rine chigaro

Ichi chiitwa chinowedzera kukusvitsa padhuze nekuvimbika kwekuitwa kwebhiriji kubva panzvimbo yakamira. Kuti umhanye iwe uchada chigaro chakatsiga kana pasofa. Muchiitwa ichi, zvakakosha kuti unzwisise kuti kukwirisa chigaro, ndipo panoreruka kukwira zambuko. Saka iwe unogona kutanga kurovedza muviri neepamusoro pasofa uye kupedzisa yakaderera tafura kana chikuva.

Nhanho yechishanu: bhiriji rakamira

Mushure mekupedza zvese zvekurovedza muviri unogona kuenderera kubhiriji kubva panzvimbo yakamira. Tevera bhiriji zvishoma nezvishoma, uchidzora kufamba kwese. Edza kutarisa pasi pakati pemaoko ako kuti uone pasi. Kekutanga nguva zvingave zvakaoma kudzoka kubva kubhiriji kune chinzvimbo chakamira, saka tinokurudzira rubatsiro rweye bheraya kana kusendama pamadziro.

Kuti unzwe kunzwa uine chivimbo mumatanho ekutanga eako-anomhanya zambuko, uye wozviisa pasi pemusana wemusana. Uchave wepfungwa nyore kuita kuti uburukire kuzambuko, kana iwe uchizozviziva kuti uzvidzivirire kubva pakuwa pasi pakaoma pasi.

Usachimbidza uye kumanikidza mutoro muchiitiko chekuvandudza zambuko. Ichi chiito chakaoma kune vanotanga, saka iva nemoyo murefu uye uzvigadzirire iwe kugara uchidzidzira, kana uchida kukwira kubhiriji kubva panzvimbo yakatwasuka uye kumira.

Onawo:

Nzira yekudzidzira kubata kubva pakutanga, kurovedza muviri uye matipi
Ungasarudza sei kumhanyisa shangu dzekusimba: matipi + akanakisa modhi
Ungasarudza sei zvinyunyuto: matipi, mareti + sarudzo yemitambo

Yoga uye kutambanudza Musana uye chiuno

Maitiro ekukwira pazambuko kubva pasi kumusoro: kurovedza + nhanho-nhanho kuraira