Kushanda kwemusana wakanaka, une hutano uye chimiro

Nechinguva chidiki chekuedza zuva rega rega uye kutora nguva yekurovedza muviri kumusana, iwe unogona kuwana kwete chete iyo chaiyo uye yakanaka chimiro, asiwo hutano hwemuviri wese.

Chiyero chakaoma: Kune vanotanga

Stoop idambudziko risingatarisire runako chete. Chimiro chisina kururama chinowedzera mutoro pamuviri wose: musana, mhasuru, uye nhengo dzomukati dzinotambura. Somugumisiro, nokukurumidza kana kuti gare gare, zvinetso zvoutano zvingamuka.

Kureba kunogona kubatsira mukukura kwe:

• kurwadziwa kumusana;
• kuneta, kuneta kusingaperi;
• osteochondrosis;
• kukanganiswa kweropa mumuzongoza;
• dzungu, general malaise.

Seti yezviitwa zvekudzidzira kumusana

Seti yezviitwa zvakakosha ichabatsira kuchengetedza kunaka uye hutano hwemusana, kubvisa marwadzo uye kuneta, uye kuwedzera kugona. Slouching inogona kugadziriswa! Panguva imwecheteyo, zvakakosha kuita maekisesaizi zuva nezuva, uye kana paine kukanganisa kwakanyanya kwechimiro, iva nechokwadi chekuona chiremba.

Mushure mekuita basa rega rega, tora nguva shoma ye5-10 seconds, teerera manzwiro ako. Rebesa kana kupfupisa nguva yekurovedza muviri sezvinodiwa. Usazviremedza iwe pachako, kunyanya kana uchangotanga kujairana nekusimbisa muviri.

Kudzidzira "Kuderedzwa kwemafudzi mashizha"

• Tinogara pamabvi edu, kutwasanudza musana wedu, kutambanudza maoko edu pamberi pedu.
• Panguva yekuurayiwa, tinoedza kukwevera mutsipa kumusoro.
• Pa exhale, tinounza mapepa emafudzi kune mumwe nemumwe, tinobata maoko edu pamberi pedu.
• Tevere, tora mweya uye panguva imwechete uchitenderedza musana wako.
• Isu tinofema, uye isu tobva tatenderedza maoko edu pamusoro pemisoro yedu kumashure.
• Pakufema kunotevera, tinotenderera kumashure zvakare, uye fambisa maoko kunzvimbo yekutanga.

Kudzidzira muviri kunoitwa mune imwe nzira ka8.

Dzidzira "Tinomira mupuranga"

• Tinokotamisa maoko edu pakona yakarurama, makumbo anogara pamasokisi, muviri unowedzerwa mumutsara wakarurama.
• Tarisa kufema kwako - kunofanira kunge kwakaenzana.

Isu tinotamba mukati memasekonzi makumi maviri kune vanotanga uye kusvika kumaminitsi mashanu mune ramangwana.

Dzidzira "Katsi"

• Nzvimbo yekutanga - kumira pamakumbo mana, apo zvanza zviri pasi pemapfudzi, maoko akatwasuka nguva dzose.
• Isu tinotora kufema, kuzorodza dumbu uye kukotamisa musana pasi. Isu tinoita kurovedza zvishoma nezvishoma, nokungwarira.
• Pakufemeruka, isu tinonyungudika tichienda kune rimwe divi.
• Chirebvu chinoenda kuchipfuva, tsandanyama dzemudumbu dzinobatana, musana wakatenderedzwa.

Kudzidzira kunoitwa mune imwe nzira 5-10 nguva.

Dzidzira "Dhonza"

• Isu tinoramba tiri munzvimbo imwe chete semuchiitiko chekare.
• Tinotambanudza ruoko rworudyi uye gumbo rekuruboshwe, uye panguva imwe chete, tichiedza kuvasimudza zvakakwirira sezvinobvira.
• Isu tinochengeta kuenzana nerubatsiro rwemasumbu emudumbu - tinoshungurudza kudhinda.
• Isu tinomira munzvimbo iyi kwemasekonzi gumi nemashanu uye todzokera kunzvimbo yekutanga.
• Zvadaro shandura maoko nemakumbo uye dzokorora.

Isu tinoita kudzokorora 8.

Dzidzira "Lunge forward"

• Tinopfugama, tora nhanho mberi nerutsoka rworudyi, apo mabvi anokotama pakona yakarurama.
• Tinosimudza maoko edu pamusoro pemisoro yedu, tichiabatanidza muvharo.
• Musana wakatwasuka, kufema kwakadzikama, mapendekete ari pamusoro pehudyu.
• Isu tinokwevera maoko edu kumusoro kusvikira kunzwa kwekunetseka mubhanhire repafudzi uye munzvimbo iyi tinomira kwemaminitsi gumi.
• Zvadaro tinodzokera kunzvimbo yepakutanga, dzokorora zvakafanana nerimwe gumbo.

Tinoita ka5 pagumbo rimwe nerimwe.

Dzidzira "Swim"

• Kutanga iwe unoda kurara nedumbu rako.
• Tinotanga kusimudza ruoko rworudyi uye gumbo rekuruboshwe kumusoro sezvinobvira, fiza kwemasekonzi mashomanana uye shandura ruoko negumbo.
• Mutsipa haunetsi.
• Isu tinoita ka10 kune rumwe rutivi.
• Mushure mekupedza seti yezviitwa, iwe haufanirwe kukurumidza kuzvitakura iwe nebasa rakaoma, mitambo.
• Edza kuzorora zvishoma, rega misumbu isununguke.

Ita iyo yakarongwa seti yekurovedza muviri nguva dzose, uye iwe unozogona kudzivirira matambudziko akakomba anogona kutungamira kune hurombo chimiro.

Chii chimwe chaunofanira kuchengeta mupfungwa paunenge uchidzidzisa musana wako?

1. Kumira kwakanaka ibasa rakaoma. Idi rokuti iwe unoda kuchengeta musana wako wakatwasuka unofanira kugara uchiyeukwa, pasinei nokuti uri kufamba pane imwe nzvimbo, wakamira kana kuti wakagara.
2. Usakanganwa kutora zororo mubasa, kunyanya kana rakagara. Iwe unogona kufamba-famba muhofisi, ita mamwe maekisesaizi ari nyore.
3. Ngwarira kune shangu dzaunotenga, dzinofanira kunge dzakasununguka, dzine zvitsitsinho zvishoma.
4. Hunza mitambo muhupenyu hwako, famba zvakanyanya, famba, mhanya.
5. Sarudza metiresi yakasimba yekuzorora kwehusiku. Uku ndiko kudzivirira kwakanakisa kwekukombama kwemusana uye zvimwe zvirwere zvemusana.