Wepamusoro gumi nemashanu mavhidhiyo kubva pakurwadziwa kumashure uye kwekugadzirisa musana naOlga Saga

Zvinoenderana nehuwandu, kusagadzikana nguva dzose uye kurwadziwa musana kunoitika mu30% yevakuru vanhu. Isu tinokupa iwe epamusoro gumi nemashanu mavhidhiyo kubva musana marwadzo naOlga Saga izvo zvinobatsira kudzoreredza mashandiro emusana musana uye kukanganwa nezvekurwadziwa kumashure.

Mavhidhiyo kubva pakurwadziwa kumashure anobatsira kwete kwete chete Matambudziko ekugadzirisa matambudziko nemuzongoza, asi zvakare nekudzivirira kwezvirwere zvinogona kukonzerwa nehupenyu hwekugara, kugara uchirovedza muviri, shanduko dzine chekuita nezera. Musana une hutano muviri wakagwinya. Mubhadhare iye kwemaminetsi gumi nemashanu chete pazuva uye muviri wako uchakutenda

Kuvhura kwemajoini ehudyu: 7 mavhidhiyo naOlga Saga

Kubatsira kwemavhidhiyo kubva pakurwadziwa kumashure naOlga Saga:

• kurapwa uye kudzivirira kwezvirwere zvakasiyana-siyana zvemuzongoza (osteochondrosis, protrusion, herniation, lumbago, sciatica, nezvimwewo)
• kubvisa kurwadziwa kusingaperi kwemashure uye majoini
• dzorera rakarasika shanduko uye kufamba kwemuzongoza
• kubviswa kwekushushikana, kuomarara uye mhasuru yekumusana
• kuwedzerwa kweropa munzvimbo yenhengo, makumbo uye kumashure, kunatsiridza weti system
• kuumbwa kwemamiriro akafanira
• kusimbisa yakadzika musana mhasuru uye tsandanyama system
• kuburitswa kweiyo thoracic uye kumutsidzira kwenhengo dzechipfuva
• kuvhura kwemajoini ehudyu
• kudzikiswa kwemafuta mumuviri muchiuno uye kumashure
• kunatsiridza kweropa mumuviri uye kusimudzira mashandiro enhengo dzemukati
• kubvisa kushushikana, kutsvaga pfungwa yekureruka uye kusununguka
• kuwedzera hutano hwemuviri uye hutano hwakakwana.

Mavhidhiyo gumi nemashanu kubva pakurwadziwa kumashure naOlga Saga

Mazhinji emavhidhiyo akataurwa kubva pakurwadziwa kumashure anogara kwemaminetsi gumi nemashanu. Ivo havazokutorere iwe nguva yakawanda, asi kana uchigara uchiitwa, iwe unogashira yakanaka mibairo.

Unogona kusarudza mamwe makirasi aunoda zvakanyanya, uye unogona kuchinjisa ese evhidhiyo yakatarwa pamwe chete. Zvekudzidzira iwe unongoda Mat chete, ese makirasi akadzikama uye kuzorora.

1. Maekisesaizi ezvehutano emuzongoza (maminitsi gumi nemashanu)

Iyi vhidhiyo inongogadzirirwa kubvisa marwadzo ekumusana uye kudzivirira kwezvirwere zvakakomba zvepamusana. Inobatanidza inoshanda zvakanyanya uye yakapusa kurovedza muviri kunoitwa kunyepa uye kugara pasi: kukombama, kumonyanisa, kutambanudza musana. Nekudaro, kana panguva ino iwe ukave nekuwedzera kwezvirwere zvemuzongoza, iyo yakaoma inomhanya haina kukurudzirwa.

2.Kugadziridza kwemajoini uye musana (15 maminetsi)

Kugara uchiita vhidhiyo iyi kunobva pakurwadziwa neshure, unogona kusimudzira mamiriro ako, kudzikamisa kuomarara kumashure uye nekuvandudza hutano hwemuviri nehutano hwakazara. Chidzidzo chacho chakanyatso gara pasi pasi munzvimbo yeLotus uye shavishavi. Iwo maekisesaizi akurudzirwa achabatsirawo kuvhura majoini ehudyu uye kuwedzera kutenderera kweropa mudunhu repachiuno.

3. Hofisi kurovedza muviri

Vhidhiyo iyi ndeyemarwadzo ekumusana inovavarira kuvandudza musana, kubvisa kuomarara munzvimbo yechibereko uye kugadzirisa kutenderera kweropa mumuviri. Kurovedza kunoitika zvachose munzvimbo yekugara pachigaro, saka unogona kuzviita kunyangwe muhofisi wakasununguka kubva kubasa kwemaminitsi gumi nemashanu.

4. Iko kukura kwekuchinja uye kusununguka kubva pakurwadziwa kumashure (maminetsi gumi nemashanu)

Chidzidzo chakatambanudzwa kune vanotanga chinangwa chekuvandudza kushanduka kwemakumbo uye kumashure, kusimbisa musana uye kuzorora kubva pakurwadziwa kumashure uye kuzorora kwese kwemuviri uye huta hwehurongwa. Zvese zvekurovedza muviri zvakapusa, kunyange hazvo chiri chitsva, kuurayiwa kwavo kunogona kukonzera nyonganiso. Iwe wakamirira zambuko zvakapetwa, gumbo rinosimudza munzvimbo yekunyepa, reverse placket.

5. Kudzidzira zvinyoro musana une hutano (maminetsi makumi maviri)

Iyi 20-miniti zvinyoro nyoro inovavarira kutambanudza nekusimbisa musana uye kubvisa mhasuru spasms uye kurwadziwa musana. Inosanganisira kurovedza muviri kwakadai senge zambuko rinodzokera kumashure, lateral traction, Superman. Izvo zvakakonzera zvakanyanya pazasi kumashure.

6.Kunyorovedza kudzidzira musana (13 maminetsi)

Seti yakapfava yekurovedza muviri kubva pakurwadziwa kumashure, iwe unozogona kusimbisa yakadzika musana mhasuru, kuburitsa kunetsekana muzasi kwezasi, nzvimbo yepakati, uye nzvimbo yemutsipa. Inosanganisira kurovedza muviri kwakadai sekatsi, Sphinx, njiva.

7.Kakaoma katsi: bvisa kukakavara kumusana kwako (maminitsi gumi nemashanu)

Aya marapirwo uye ekudzivirira mavhidhiyo kubva pakurwadziwa kumusana kuchakubatsira iwe kugadzirisa musana kuti ubvise kunetsekana kumashure uye muchiuno. Masangano ese ekudzidzira anoitirwa munzvimbo dzose ina: iwe uchaita iro rekudzidzira "katsi" uye ayo akasiyana ekugadziridzwa. Kudzidzira muviri "katsi" ndeimwe yeanonyanya kushanda ekudzivirira uye kubvisa marwadzo kumashure.

8. Kurerutsa shure uye kusimbisa tsandanyama corset (18 maminitsi)

Iyo seti yemitambo yakanangana nekudzoreredza mashandiro emusana, kubviswa kwemarwadzo kumashure uye kuumbwa kwemamiriro akafanira. Uye zvakare, iwe unoshanda mukusimbisa iyo corset mhasuru nekuita zvakapusa kurovedza kweiyo crust, chiyero uye simbisa musana. Mazhinji ekurovedza akaitwa akarara kumusana kwako, kunze kwebhokisi pamakumbo ese mana.

9. Zvidzidzo zvishanu kubva pakurwadziwa kumashure (maminetsi gumi nemaviri)

Vhidhiyo iyi ndeyokurwadziwa musana inosanganisira mishanu miitiro inoshanda: kudhonza ibvi kuenda pachipfuva; kudzokera shure; rara munzvimbo yakatarwa; "Kati" uye misiyano yayo; traction yakarara pasi nekushandisa kwemadziro. Kudzidziswa kuri nyore nekuti zvakakwana kurangarira mashoma ekurovedza muviri uye unogona kupedzisa chidzidzo ichi pasina vhidhiyo.

10.Kunyoro kutambanudza kubva pakurwadziwa kumashure (15 maminetsi)

Muitiro wakapfava une simba wakagadzirwa naOlga Saga wekusimudzira kwekusimba kwemajoini, kukura kwekuchinjika kwemusana, kusimbisa nekusunungura kusagadzikana kubva kumhasuru dzemusana. Chikamu chekutanga chekirasi chakagara, iwe uchaita yakatenderera tenderera uye inonamira kune divi uye kumberi. Ipapo iwe wakamirira kurovedza kwakarara kumusana. Mukupedzisa, iwe uchaita mamwe maekisesaizi mutambo uye wakarara nedumbu rake.

11. Maitiro ekubvisa marwadzo ekumusana (15 maminetsi)

Vhidhiyo iyi ndeyokurwadziwa neshure ichabatsira kubvisa marwadzo muzasi uye kumusana, kudzikamisa yako yekumusoro musana, simbisa mhasuru dzakadzika dzemusana. Uye zvakare, iwe unozoshanda nemazvo pakutambanudza makumbo uye kuvhura majoini ehudyu. Iyo yakaoma inopihwa kune vanotanga, asi inokodzera vanhu vane yakanaka kutambanudza.

12. Kusimbisa nekugadzirisa musana (13 maminetsi)

Iyi seti yekurovedza ine chinangwa chekusimbisa musana musana uye intervertebral disks, pamwe nekuvandudza kusanduka kwemuzongoza uye kuderedza marwadzo munzvimbo ye lumbosacral. Kurovedza kwakazara padumbu uye kunosanganisira backbend, misiyano yaSuperman, pose, ngamera pose, Cobra.

13. Maekisesaizi ekuchinjika kweshure (maminitsi gumi)

Iyi vhidhiyo inobva pakurwadziwa kwekumusana inovavarira kukudziridza kuchinjika kweshure, kudhonzera musana uye kubvisa kushushikana muzasi kwezasi. Muhafu yekutanga iwe unozorovedza muviri munzvimbo yekutarisa-yakatarisana nembwa. Ipapo unotakura katsi neMhungu. Neichi chikamu chipfupi kwemaminitsi gumi uchanyatso shanda pakushanduka kweshure.

14.Kutsemura kwekupedzisira: kupfura marwadzo kumashure (maminitsi gumi nematatu)

Inoshanda seti yekurovedza muviri, iyo yaunodhonza nayo musana, kugadzirisa mamiriro, kubvisa kusagadzikana kubva pakadzika tsandanyama uye kubvisa marwadzo kumashure. Zvese zviitwa ndezvekutenderera kwekumashure: iwo materu emuviri uye anotendeuka. Chirongwa ichi chinosanganisira akawanda emamiriro ekumira anoitwa akarara pasi, akagara pasi, muchinzvimbo pane ese mana.

15. Yakaomarara kune musana une hutano (maminetsi makumi maviri)

Uye imwe yemhando yakasetwa yemitambo yakanangana nekuvandudza uye kudzoreredza mashandiro emusana uye kuumbwa kwemamiriro akafanira. Iwo maekisesaizi anotsigisa musana, kubvisa maronda uye kurwadziwa musana, simbisa tsandanyama corset.

Kugara uchishandira kunze kumavhidhiyo kubva pakurwadziwa neshure naOlga Saga, iwe uchabvisa zvakashata zvinokonzerwa nebasa rekugara, unowana simba rakavandudzwa uye hutano, kuvandudza kushanduka uye kufamba kwemuzongoza. Kudzidziswa kwepfupi kwemahara kubva kune akakurumbira murairidzi youtube kuchakubatsira iwe kurapa muviri wako uye kukanganwa nezve kunetseka uye kuneta kumashure.

Onawo:

• Exercise kusunungura musana naKatherine Buyda
• Maitiro ekubvisa parutivi: 20 + 20 kurovedza muviri
• Wepamusoro gumi kurovedzera kumusana kwako kwevasikana kumba

Yoga uye kutambanudza Musana uye chiuno