Mukati
Kutambudzika kwekudzokera shure, kushomeka kwekuchinja-chinja kumashure, kumira - aya matambudziko anozivikanwa kune huwandu hukuru hwevanhu. Sedentary inongomutsa kusagadzikana musana. Nhasi tichadzidza kuti ndeapi maekisesaizi achakubatsira iwe kukudziridza kushanduka kumashure uye nei zvichikosha kuzviita nguva dzose.
7 zvikonzero zvekurovedza muviri kukudziridza kuchinjika kweshure
Kunyangwe iwe usati wakambonyunyuta nezvematambudziko ari kumashure kana ezasi kumashure, kune zvikonzero zvakati wandei nei usingafanire kukanganwa kushanda pane kuchinjika kwemusana
- Iko kushanduka kwemusana kunovandudza mamiriro emajoini uye kusimba kweiyo intervertebral discs.
- Iyo musana ndiyo Nheyo yemuviri wedu. Kuburikidza nekurovedza muviri nguva dzose iwe uchazviita akasimba uye akagwinya.
- Iwe uchavandudza mamiriro ako.
- Iwe uchabvisa marwadzo ekudzokera shure uye kurwadziwa kwepashure.
- Iwe unozokwanisa kuwedzera hunyanzvi uye nemazvo kuita zviitwa zvemasimba zvinoshandisa mhasuru dzemuviri, semuenzaniso squats, kufa, Superman.
- Iwe uchakwanisa kutsungirira asanas yeyoga, yakawanda yacho inoda kuchinjika kumashure.
- Maekisesaizi ekuvandudza kwekuchinjika kweshure ichakubatsira kuzorora, bvisa kusagadzikana uye tune kune vamwe vese.
Mushonga wakanyanya kudzivirira. Kana nguva zhinji yakabhadharwa kutambanudza maekisesaizi kumashure mashoma maminetsi gumi neshanu, iwe unowana muviri wakagwinya uye uzviponese kubva kumatambudziko kumashure kumashure mune ramangwana.
Kudzidziswa kwemhando yepamusoro kubva pakurwadziwa kumashure uye kumashure kumashure kumba
Paunenge uchiita maekisesaizi ekushanduka kweshure?
Nyanzvi hadzikurudzire kurovedza muviri kukudziridza kuchinjika kweshure mangwanani kana kunyanyisa kuzviisa mukurovedza muviri. Muhafu yekutanga yezuva, mhasuru dzekumashure dzakasununguka, izvo zvinowedzera zvakanyanya njodzi yekukuvara uye kupwanya. Zvakanakisa, kuita yakaoma manheru usati warara, zvakanyanya haazokutorere nguva yakawanda.
Edza kudzidzira nguva dzose zvishoma 3-4 kanomwe pasvondo kuzadzisa zvinoonekwa. Zvisinei, usapfuure izvi uye utambanudze kuburikidza nemarwadzo, uchida kusvika kumashure ekutambanudza mamaki munguva ipfupi yenguva. Usamanikidze mutoro, zvirinani kuita kukoshesa pamakirasi enguva dzose.
Inobudirira kurovedza muviri kumba kwekuchinjika kweshure naOlga Saga
Imwe yeanoshanda masisitimu ekuwedzera kushanduka kweiyo kumashure simbi vhidhiyo Olga Saga. Inopa mapfupi-maminetsi gumi nemashanu makirasiizvo zvinokubatsira iwe kutwasanudza chimiro chako uye kubvisa maronda kumashure uye muchiuno. Olga Saga murayiridzi ane ruzivo mukusimbisa muviri-yoga uye kutambanudza, kwaunogona kushanda nawo mukuvandudza kutambanudza kwemuviri.
Chirongwa chevatangi: Inochinjika uye yakasimba kumashure mumaminetsi gumi nemashanu
Iwe unozotanga iko kurovedza neakareruka maminetsi mashanu-maminitsi mune iyo Lotus mamiriro. Ive neshuwa yekutevera kumashure panguva yavo yekuita, inofanirwa kuve yakatwasuka. Kana iwe usingakwanise kutwasanudza musana wake munzvimbo iyi, isa mutsago pasi pemagaro ako.
Tevere, iwe unozowana maekisesaizi pasi mune chinzvimbo cheCobra. Izvo zvinonyanya kukosha mukusimudzira kwekusanduka kwemusana uye kusimba kwemuzongoza. Ita maekisesaizi zvishoma nezvishoma uye nekufungisisa. Izvo hazvidikanwe kuita kufamba kwakapinza uye kukotama kuburikidza nemarwadzo.
Kudzidzisa mavhidhiyo:
Chirongwa chemberi: kukura kweanoshanduka uye akasimba musana - Intensiv
Kana kurovedza kwekutanga kuchiratidza kunge kuri nyore, edza vhezheni yepamberi kubva kuna Olga Saga. Kurovedza kunotanga nenzira yakafanana nemitambo yekumashure munzvimbo yeLotus. Vachatarisa pazvikamu zvekutanga zvemaminitsi mashanu.
Muhafu yepiri yevhidhiyo iwe uchaita maekisesaizi padumbu rangu, asi zvakanyanya kuomararakupfuura muchikamu chekutanga. Semuenzaniso, iwe unowana iyo Purna-salabhasana, ita izvo zvinogoneka chete nekugona kwakanaka kumashure. Kana usati uchikwanisa zvinehunyanzvi kudzokorora maOlga Saga maitiro, zvirinani kudzidzira chirongwa chekutanga. Mushure mekunge iwe wawana mukana wekuchinja kumashure, iwe unozogona kubata nezvemberi sarudzo.
Kudzidzisa mavhidhiyo:
Yakapihwa zvirongwa zvekudzoka kumashure iyo yekumberi nzvimbo yemuzongoza, kunatsiridza kufema uye kutenderera kweropa, kudzorera uye kumutsidzira yakadzika mhasuru dzemusana nedumbu. Zvisinei, hazvikurudzirwi kuita yakaoma panguva yekuzvitakura uye nemazuva akaomarara, pamberi pekukuvara kwemuzongoza nemutsipa.
Ose maekisesaizi achakubatsira iwe kukudziridza kuchinjika kumashure, kuvandudza hutano uye kudzivirira kwezvirwere zvemuzongoza. Vhidhiyo yakataurwa muRussia, saka unogona nyore kunzwisisa mirairo yese uye makomendi emurairidzi.
Verenga zvakare: Exercises yekuchinjika, kusimbisa uye kutandara kumashure naKaterina Buyda.
Yoga uye kutambanudza yakaderera zvine simba kurovedza muviri