Epamusoro makumi matatu maekisesaizi kubva kumarwadzo ekumusana: kutambanudza nekusimbisa mhasuru

Mukati

Kunzwa kurwadziwa kwepashure: chii chiri kuitika uye zvekuita?
- Mitemo yekuita kwemaekisesaizi ezasi kumashure
Maekisesaizi kubva kuzasi kurwadziwa shure: kutambanudza
Maekisesaizi kubva kuzasi kurwadziwa shure: simbisa mhasuru
7 mavhidhiyo kubva pakurwadziwa kumashure muRussia

Kunzwa kurwadziwa kwepazasi nderimwe rematambudziko akajairika ayo anotarisana zvinoenderana nehuwandu hwevanhu vakuru vechitatu. Kana nguva isingagadzirise marwadzo kumashure uye muchiuno, ipapo unogona kuwana chirwere chakakomba chemuzongoza.

Isu tinokupa iwe sarudzo yeanobudirira kurovedza muviri kubva pasi pezasi kurwadziwa kuti uzorodze uye kusimbisa mhasuru, uye kuwedzera kushanduka uye kufamba kwemuzongoza

Maitiro ekubvisa parutivi: 20 + 20 kurovedza muviri

Kunzwa kurwadziwa kwepashure: chii chiri kuitika uye zvekuita?

Chikonzero chakajairika chemarwadzo ekudzokera kumashure ndeyekugara pasi uye kukura kwakashata kwecorset yemhasuru isingakwanise kutsigira musana. Pamusoro peizvi zvinogona kuve mhedzisiro yezvakasiyana hutachiona, mutoro wakawandisa kana kungoerekana kwaita kusanzwisisika kufamba kwakamutsa kurwadziwa. Mazhinji ematambudziko aya anogona kudzikiswa nekurovedza muviri kumashure.

Chii chinogona kukuvadza repazasi musana:

kupedza nguva yakareba munzvimbo imwechete;
mhasuru dzisina kusimba musana uye kuhukura;
mitoro yakanyanyisa kana kutadza kushandisa maitiro;
hypothermia;
kumonyoka kwemuzongoza;
osteochondrosis;
kurema kwakanyanya;
Kudya zvisina kukodzera uye kushomeka kwevhitamini.

Kumarwadzo ekumusana haizove chikonzero chematambudziko akakomba emusana, iwe unofanirwa kuita zviitwa zvakakosha zvechiuno izvo zvinobatsira kubvisa kusagadzikana, kuderedza marwadzo uye nekuvandudza muviri uye kushanda seyakanaka nzira yekudzivirira. Kwete pasina chinhu hwaro hwekugadzirisa mushure mekukuvara kumashure ndeye physiotherapy uye kurovedza muviri kwepamusana.

Nei zvichikosha kuita maekisesaizi ezasi kumashure:

inoderedza marwadzo muzasi kumashure nekuda kwekutambanudza uye kuzorora kwemhasuru
inosimbisa musana uye inowedzera kushanduka kwayo
inowedzera kutenderera kweropa, iyo inosimbisa majoini uye vertebrae zvinovaka muviri
yakasimbisa corset yemhasuru inotsigira musana
inovandudza mamiriro
akwanise basa remwoyo nemapapu
normalizes mahormone
inoderedza njodzi yeherniation, inodzora diski chirwere uye zvimwe hutachiona
inovandudza mashandiro enhengo dzediki dumbu uye mudumbu mhango

Seti yekurovedza muviri kubva pakurwadziwa kumashure inofanirwa kusanganisira kutambanudza maekisesaizi emhasuru mazoezi ekusimbisa mhasuruKuwedzera kwakanyanya kwekutambudzika mumhasuru, saka ivo vanodikanwa kuzorora - izvi zvinoitwa nekutambanudza kwakaomarara (kudhonza) yemhasuru. Nekudzivirira kwekutambudzika kwepashure iwe kwaunoda kusimbisa mhasuru. Kusimbisa musana mhasuru mutoro pane musana wakaderedzwa, sezvo chikamu chakakosha chemutoro chinotora pane tsandanyama corset.

Mitemo yekuita kwemaekisesaizi ezasi kumashure

Usamanikidze kutakura uye kuwedzeredza iwo epasi kumashure maitiro ekukurumidza kusvika kune icho chinangwa. Kutanga nemitoro midiki, zvishoma nezvishoma uchiwedzera iyo nguva yebasa.
Maekisesaizi ezasi kumashure ane chekuita nekumanikidza uye huwandu hwaunogarika. Usaite jerks nekukurumidza paunenge uchiita maekisesaizi e lumbar kuti urege kuwedzera dambudziko.
Kushanda kamwe chete kana maviri hakubatsire kugadzirisa dambudziko, edza kuita seti yekurovedza muviri kumusana wakaderera nguva dzose. Zvaringana kudzidzisa katatu pavhiki kwemaminetsi gumi nemashanu.
Kana iwe uine uriri hunotonhorera kana kunze kwehwindo, kutonhora kwemamiriro ekunze, pfeka zvinodziya uye ugare pasi pasi Mat kana jira kuitira kuti usazorora chiuno.
Ita maekisesaizi pane yakasimba nzvimbo: mubhedha kana nyoro Mat haikwane. Panguva yekurovedza muviri, supine yepazasi mushure inofanirwa kumanikidzwa pasi.
Usakanganwa nezvekufema panguva yechirongwa chekurovedza muviri kubva pakurwadziwa kwepashure. Kudzidziswa kunofanirwa kuperekedzwa nekudzika yunifomu kufema, yega static kurovedza muviri yakakwana mu7 kusvika kugumi mweya wekufema.
Kana panguva yekuitwa kwemamwe maekisesaizi, iwe uchinzwa kusagadzikana muzasi kumashure kana musana, zviitwa zvakadaro zvinofanirwa kusvetwa. Kana panguva yekurovedza muviri iwe uchinzwa kurwadziwa kwakapinza, mune iyi kesi zviri nani kuti usamise yako Workout.
Iwe haufanire kuita seti yakatarwa yezvirovedzo zvezasi musana panguva yekuzvitakura, mushure mekukuvara kana muzvirwere zvisingaperi. Muchiitiko ichi, kubvunza kunodiwa kwachiremba.
Rangarira kuti kana iwe uine chimwe chirwere chisingaperi, iyo yakaoma yekurovedza kwechiuno inofanira kusarudzwa zvakasiyana. Semuenzaniso, paunoratidzwa scoliosis kurovedza kwekutwasuka musana, uye osteochondrosis uye hernia - kutambanudza kwake.
Kana kusagadzikana munzvimbo ye lumbar kuchiramba kwemavhiki akati wandei, bvunza chiremba. Kumusoro kurwadziwa kwepashure kunogona kuve chiratidzo chechirwere chakakomba. Nokukurumidza paunotanga kurapwa zvichave nyore kudzivisa mhedzisiro isingadzoreke.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Maekisesaizi kubva kuzasi kurwadziwa shure: kutambanudza

Tinokupa iwe kutambanudza kurovedza kwemhasuru dzechiuno, izvo zvakakodzera kubvisa marwadzo uye kutsemuka mukudzivirira. Gara mune yega yega pose masekondi 20-40, unogona kushandisa iyo timer. Usakanganwa kuita zviitwa kumativi ese, kurudyi uye kuruboshwe. Kana chero kurovedza muviri kuchikuunzira kusagadzikana kana kurwadziwa, kumisa, kurovedza muviri hakufanirwe kuunza kusanzwika kusingafadzi.

1. Imbwa yakadzika

Kubva pane chinzvimbo pamaoko nemabvi tora matako kumashure uye kumusoro, tambanudza maoko ako, mutsipa uye kumashure mune imwechete tambo. Fungidzira kuti muviri wako wakagadzira chikomo: edza kukwirisa kumusoro uye materu anodzika. Izvo zvinokwanisika kurerutsa chinzvimbo nemakumbo akakotama pamabvi uye kubvarura chitsitsinho kubva pasi.

Pano uye akashandisa pikicha kubva kuYouTube chiteshi: Allie Rwendo Rwendo Junkie

2. Yakadzika lunge

Tora iyo lunge chinzvimbo, ibvi regumbo rimwe pasi pasi uye tora sepakutanga. Gumbo rechipiri rinoumba kona yekurudyi pakati pechidya uye kupenya. Dhonza maoko ako mudenga, inzwa kutambanudza kunonakidza musana. Bata chinzvimbo ichi uye wozoenda kunjiva pose.

3. Njiva

Kubva pane chinzvimbo chemaruva donhedza pasi mujiva pose. Kurudyi pfupa pfupa, vhara chitsitsinho chekuruboshwe. Izvo zvinokwanisika kuwedzera chinzvimbo kana iwe ukasundira gumbo repazasi reruboshwe zvishoma kumberi. Dhonza chiuno chako pasi. Isa maoko ako epamberi kana kudzikisa muviri pasi kana mutsago utore chinzvimbo chakasununguka, uchitarisa pakushanduka kwako.

Mushure mekumira kwenjiva, dzokera kune yakaderera lunge uye dzokorora izvi zviviri zviitwa zveimwe gumbo. Unogona kushandisa yoga mabhuroko kana mabhuku:

4. Tenderedza dzimba

Kuti uite ichi chiitwa chinobudirira chezasi kumusana tora chigaro chekugara, makumbo akatambanudzwa pamberi pake. Flip gumbo pamusoro pehudyu uye shandura muviri nenzira yakapesana. Ichi chiitwa hachingokutenderi kutambanudza mhasuru dzekumashure nekudzika kumashure asiwo nyama dzinobwinya.

5. Kukotama vakagara

Kugara munzvimbo imwechete, zvinyoronyoro kudzikira kumashure kumakumbo. Haufanire kuita kuzara kwakazara, kungo tenderedza zvishoma kumashure kwekusunga musana. Izvo zvinodikanwa kudzikisa musoro kune chero rutsigiro. Iwe unogona kukotamisa mabvi ako zvishoma kana kutambanudza makumbo ako munzira - sarudza chinzvimbo chakanakira iwe.

6. Iwo materu munzvimbo yeLotus

Chimwe chiitiko chinonyanya kubatsira kubva pakurwadziwa kwepazasi kukotama munzvimbo yeLotus. Yambuka makumbo ako pauriri uye wotendamira kutanga kune rimwe divi, uchimbomira kwemasekondi makumi maviri kusvika makumi mana, ipapo rimwe divi. Edza kuchengeta muviri wakatsetseka, mapendekete uye kesi yacho haifanire kuenda kumberi.

7. Kusimudza gumbo nebhendi (tauro)

Ikozvino kune mamwe maekisesaizi echiuno mune supine chinzvimbo pasi. Shandisa tambo, bhanhire kana tauro uye uzvikweve pachako rakatwasuka gumbo. Munguva yechiitwa ichi musana unoramba wakatsimbirirwa pasi, musana wezasi haukotame. Rimwe gumbo rinoramba rakatwasuka uye rakarara pasi. Kana iwe usingakwanise kuchengeta gumbo rakawedzerwa uye rakatsimbirirwa pasi, unogona kukotama pamabvi. Bata chinzvimbo ichi kwechinguva uye enda kune rimwe rutsoka.

8. Kudhonza ibvi kuenda kudumbu

Nokufananidza, ita kumwe kurovedza kunoshanda kumusana. Kurara kumusana kwako, kukotamisa gumbo rimwe uye kudhonza ibvi rako kuchipfuva chako. Paunoita ichi chiito chakareruka chaizvo tambanudza mhasuru dzemakumbo uye udzikise marwadzo ekurwadziwa.

9. Simudza makumbo akakotama

Uku kurovedza muviri mukusimbisa muviri kunowanzo shandiswa kutambanudza tsandanyama dzemumaburi, asi kutambanudza mhasuru dzechiuno zviri nani. Kurara kumusana kwako kupfugama mabvi ako uye uasimudze kuitira kuti chidya nemuviri zviumbe kona yakatwasuka. Bata maoko pachidya chegumbo rimwe, uye tsoka yerimwe gumbo yakarara pamabvi. Bata chinzvimbo ichi. Ita shuwa kuti iyo yepazasi musana yakamanikidzwa zvine simba kutarisana nepasi.

10. Pose wakafara mwana

Imwe yakanaka yekuzorora kurovedza muviri yepazasi musana - iyi pose inofara mwana. Simudza makumbo ako mudenga, uchiapfugama pamabvi, uye bata maoko ekunze kwetsoka. Zorora uye ubate chinzvimbo ichi. Iwe unogona kutenderera zvishoma kubva kudivi kuenda kudivi.

11. Anotendeuka arc

Ikozvino kwekurovedza muviri kwepazasi kumashure, kunova kumonyorora kwemuzongoza. Kunyepa kumusana kwako, tendeudza maoko ako uye akayambuka makumbo rimwe divi. Muviri senge arc. Muchiitiko ichi, haina kukosha yakakura matunduru, iwe unofanirwa kunzwa kutambanuka kudiki mu lumbar musana. Bata chinzvimbo ichi kwemasekondi 30-60 uye tendeuka imwe nzira.

12. Kumonyorora musana uku uchinyepa

Chimwe chiitiko chakakosha uye chakakosha chezasi kumashure, izvo zvinobatsira kubvisa marwadzo mu sacrum. Kurara kumusana kwake zvishoma nezvishoma kuwedzera chiuno uye kufambisa gumbo kudivi, uchimukanda mhiri kwechiuno cheimwe gumbo. Dzokera kumashure kubva pasi, asi mapendekete anoramba ari pasi.

13. Posi akarara nedumbu netsoka

Chimwe chiitiko chiri nyore kubva pakurwadziwa kumashure. Nhema padumbu rako uye famba munzira yegumbo rakakotama. Rimwe gumbo rinoramba rakawedzerwa, tsoka mbiri dzakatsimbirirwa pasi.

14. Posi yemwana

Enda pamabvi ako nemakumbo makaparadzana kune rumwe rutivi kana kuvhara pamwe chete. Exhale, zvishoma nezvishoma kukotamira kumberi pakati pezvidya zvako woisa musoro wako pasi. Kubudikidza neichi chiitiko chekuzorora chezasi musana iwe unonzwa kureruka mumuviri wese, kunyanya kumashure. Aya mamiriro ekuzorora iwe unogona kuve mairi kunyangwe kwemaminetsi mashoma.

Iwe unogona zvakare kutenderera kutanga mune imwe, wozoenda kune imwe nzira, izvi zvinobatsira kunyatso kutambanudza mhasuru dzemakumbo.

15. Mamiriro akarara nemutsago

Zvakare rara nemusana uye pfeka muchiuno nemabvi piro diki, inomira kana yabata pasi. Zorora panzvimbo iyi kwemaminetsi mashoma.

Maekisesaizi kubva kuzasi kurwadziwa shure: simbisa mhasuru

Nekuda kwezviitwa zvekurovedza muviri, iwe unozogona kugadzirisa musana kufamba uye kubvisa kusagadzikana mudunhu re lumbosacral. Uye zvakare, iwe unosimbisa mhasuru dzinozoshandiswa mukudzivirira kurwadziwa shure uye musana. Saka kana iwe uchigara uchinetsekana nemarwadzo ekumusana, ita shuwa kuti unocherekedza izvi zviitwa Ndokumbira utarise kuti hazvikurudzirwe kuita maekisesaizi ekusimbisa mhasuru munguva yekuwedzera.

1. Katsi

Katsi ndeimwe yeanonyanya kurovedza muviri e lumbar uye musana muGeneral. Pamusoro pe exhale yakatenderedza kumashure, pusha iwo mapaipi kumusoro kumusoro sezvinobvira uye dhonza chipfuva chako. Pane inhale kukombama kwakanaka munzvimbo ye lumbar, kunongedza musoro kune muswe, uye kuvhura chipfuva. Ita 15-20 kudzokorora.

Pano uye akashandisa pikicha kubva kuYouTube chiteshi: Allie Rwendo Rwendo Junkie

2. Kudhonza ibvi pachipfuva

Wakamira pamakumbo mana pane inhale, dhonza gumbo kumashure, exhale yakarongedzwa, kusimbisa pahuma-kusvika-pamabvi. Edza tsoka usabata pasi. Ita 10-15 reps kudivi rega rega.

3. Simudza maoko nemakumbo pamakumbo mana

Kugara pakamira yakamira pamakumbo mana, bata bata gumbo rakatarisana uye unokotama pa lumbar. Dumbu rakasungwa, mhasuru dzezvidya nemakumbo dzakasunga, mutsipa wakasununguka. Gara munzvimbo iyi kwemasekondi makumi matatu, wakabata chiyero.

4. Kumuka kwenyaya

Enda pasi padumbu rako uye utore chinzvimbo chakatarisana. Bhendesa magokora ako ugoawaridza. Simudza muviri kumusoro, uchisimudza chipfuva chako kubva pasi. Tarisa pakusimudza muviri, mutsipa unoramba usina kwawakarerekera. Bata chinzvimbo chepamusoro kwemasekonzi 5-10 uye dzokera kunzvimbo yekutanga. Ita gumi kudzokorora.

5. Kumuka kwemuviri nemaoko kumashure kwemusoro

Kurovedza kwakafanana kwekusimbisa iyo lumbar, asi mune ino maitiro, maoko ari kumashure kwemusoro, zvinoomesesa mamiriro acho. Ose maekisesaizi echiuno ndeye hyperextension, asi pasina kushandiswa kwemimwe michina. Uyezve ita gumi uchidzokorora.

6. Kushambira

Kugara munzvimbo yakatarisana padumbu rake, neimwe nzira simudza maoko akatarisana nemakumbo kumusoro. Kufambisa kwemaoko netsoka kunofanirwa kunge kuchinyatsoenderana. Ramba uri panzvimbo yemasekondi mashoma, edza kuita iro chiitiko zvakanaka. Hazvina kukodzera iyo michina ichizungunusa maoko ake nemakumbo. Dzokorora chiitwa kudivi rega rega kagumi.

Superman yemhasuru kumashure uye chiuno

7. Chikepe

Isa maoko ako kumashure uye ubatanidze ivo kuimba yemauto. Panguva imwecheteyo bvarura mapfudzi epasi, chipfuva, kupenya uye mabvi, uchiumba muviri wakareba wechikepe. Kuita maekisesaizi hakusi nyore, saka tanga waedza kuchengetedza chinzvimbo cheinenge 10-15 masekondi. Unogona kuita mashoma mapfupi nzira.

8. Kumonyoroka kumashure

Mune chinzvimbo chakarara nedumbu, dhonza maoko kumashure uye bata maoko etsoka. Zvidya, dumbu, chifuva nehuma zviri pasi. Dhonza mapendekete kure nenzeve dzako, usanetse mutsipa. Bata chinzvimbo ichi kwemasekondi makumi maviri.

Unogona kuita zvakare heino vhezheni yechiitwa ichi, lumbar padivi-nhema:

9. Bow pose

Munzvimbo yakajairika simudza gumbo uye simudza mabvi kubva pasi. Bata ruoko rumwe chete rwegumbo kubva kunze. Iyo yakanyanya kukotamisa chiuno chake uye chifuva kubva pasi, huremu hwemuviri padumbu. Fungidzira kuti makumbo uye torso ndiwo muviri weuta, uye maoko - taut bowstring. Ichi chiitwa chekusimbisa repazasi musana chakanyanyisa kuomarara, saka zvinogona zvishoma nezvishoma kuwedzera kukura kwayo, uye nguva yekumhanya (unogona kutanga nemasekondi gumi).

10. Sphinx

Kubva pakurara nedumbu rako, simudza muviri uchizorora kumberi uye kukotama muchiuno uye musana wechipfuva. Dhonza mutsipa, mapfudzi ezasi, zorora mutsipa wako uye utsvage kumusoro kumusoro. Bata chinzvimbo chemasekondi 20-30. Sphinx pose inobatsirawo kugadzirisa mamiriro.

Kana iwe usina kugadzikana kuita chiitwa ichi kana kunetseka nezvekurwadziwa, unogona kuita imwe mutsago:

11. Mhungu

Kubva pakurara nedumbu rako, simudza muviri, uchizorora pamaoko ake uye uchikotama pachiuno uye musana wechipfuva. Ruramisa maoko ako, dhonza mutsipa, uchivavarira kumusoro kumusoro. Bata muCobra kwemasekondi 20-30. Iwe unogona kuronga maoko akapamhama, saka zvichave nyore kuchengetedza chinzvimbo. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, usaite ichi chiitwa.

12. Bhiriji

Tora supine chinzvimbo, makumbo akakotama pamabvi. Simudza chiuno mudenga, uchimomesa dumbu nemagaro. Bata chinzvimbo chepamusoro kwemasekonzi 5-10 uye dzokera kunzvimbo yekutanga. Ichi chiitwa chinobatsira kwete chete kune lumbar asiwo nekusimbisa magaro uye mhizha. Dzokorora bhiriji ka15-20 nguva.

13. Nzvimbo yetafura

Iyo poindi yetafura ndeimwe inoshanda inoshanda kumashure. Tora chinzvimbo chetafura uye ubate chinzvimbo ichi kwemasekondi makumi maviri kusvika makumi matatu, dzokorora nzira mbiri. Ndokumbira utarise kuti mahudyu, dumbu, mapendekete, musoro unofanirwa kunge uri pamutsetse mumwe. Shins nemaoko zvakaringana nemuviri. Ichi chiitwa chinoratidzawo mafudzi epafudzi.

14. Bhandi

Chiitiko chikuru chekusimbisa mhasuru ipuranga. Tora chinzvimbo Push UPS, muviri unofanirwa kuumba imwechete yakatwasuka. Maoko akaiswa zvakanyanya pasi pemapfudzi, mudumbu uye magaro akasungwa. Bata chinzvimbo ichi kwemasekondi 20-30. Iwe unogona kudzokorora kurovedza mumaseti 2-3.

Bhandi: maitiro ekuita + makumi mashanu nemashanu

15. Rongedza pamagokora

Kubva pane chinzvimbo cheplank, tora "repazasi bhawa" - nerutsigiro rwemberi. Muviri unochengeta tambo yakatwasuka, matako anosimudza, musana unoramba wakatwasuka pasina kukotama uye kutsauka. Bata chinzvimbo ichi kwemasekondi 20-30. Iwe unogona zvakare kudzokorora kurovedza mumaseti 2-3. Mushure mekuita mapuranga anozodzika mumamiriro emwana uye ozorora kwemaminetsi 1-2.

Zvekutenda mufananidzo zvakare youtube-chiteshi Allie Rwendo Rwendo Junkie.

7 mavhidhiyo kubva pakurwadziwa kumashure muRussia

Tinokupa iwe vhidhiyo yekusarudza yekudzokera kumutauro wechiRussia, izvo zvinokubatsira kubvisa marwadzo ekudzokera kumba kumba kuti usimbise mhasuru dzekumashure, kudzoreredza kufamba kwemusana. Kurovedza kunotora kubva pamaminetsi manomwe kusvika makumi mana, kuti munhu wese agone kusarudza vhidhiyo yakakodzera kubva pakurwadziwa kwepashure.

TOP 14 MAVHIDZO kubva pakurwadziwa kumashure