Kutambanudza mutungamiriri ane mukurumbira wekudzidziswa. Kutambanudza kunoitika kuti kuve kunobatsira kwete chete kuitira kuti ugone kugara pamhepo. Panguva imwecheteyo, tsandanyama yakanaka yekukwira inodzivirira kutaridzika kwematambudziko nemajoini, kurwadziwa kumashure nemakumbo, zvinofambisa nhumbu uye kubereka mwana. Isu tinotaurira iyo mitemo yekukwira kutambanudzwa.
Chii chekugadzirira makirasi
Kwemakirasi iwe unoda rug yakagadzirwa yerabha kana foam, maviri akasimudzwa mabhuruku e yoga, elastic gum uye nzvimbo diki yemahara. Izvo zvakakosha kudzidzira kutambanudza mukamuri rakanyorovera pamhepo pamhepo tembiricha - 25-28 degrees. Mumasumbu anotonhora anoderedzwa, uye vanozorodzwa mukudziya, saka iwe unokurumidza kuona mhedzisiro kubva kumakirasi. Svetuka chimiro chakanakira, kwete kupokana mafambiro. Mukufunga kwedu, sarudzo iri nyore kwazvo ndeyemitambo yepamusoro uye legings, masokisi akaonda kana asina shangu pamakumbo.
Zvakawanda sei chidzidzo chekupedzisira
Zvirinani, kana kutambanudza iwe uchaita mushure mekushanda kukuru. Kunyanya zvinobudirira ende kunotambanudza tsandanyama mushure mekumhanya kana kukurumidza kufamba. Usambotanga kutambanudza usinga pre-inodziya mhasuru, zvikasadaro iwe unogona kuvakuvadza. Gadzira iyo yekunongedza gymnastics: kubva pamutsipa kumakumbo nemaoko. Mushure mekushanda, kunyepa pane rug uye kusvetuka muchina - saka muviri wako wakagadzirirwa mutoro, kusimudza pulse nekumanikidza. Isu tinokupa zano kuti urovedza muviri kweinenge awa Kurumidza kugara pamazwi, ita mazuva ese.
Ita kudziya-kumusoro usati watambanudza
Mufananidzo: Pixanay.com.
Ndeapi maekisesaizi ekuita
- STOP kutambanudza kubva kune inodziya-kumusoro kwemutsipa mutsipa uye bhandi remapfudzi - ita kutenderera kwekutenderera uye kuverenga, wakagara pane rug. Gara uchichengetedza kumashure kwako kwakananga, uchiedza kubatanidza maburi: Iyo yakanaka nzvimbo ndeye yakachengeteka kutambanudza.
- Mushure mekuita nzvimbo dzakadzika kumativi eiyo nzvimbo yekugara: donhedza pekugara pane iyo elbow, dhonza ruoko rwemahara kudivi ratakasendamira. Iwe unofanirwa kunzwa kutambanudza kwemativi nemaoko.
- Wobva waita "butterfly": batanidza tsoka, kuyedza kuvasimudza sepedyo sezvinobvira kune groin. Bata maoko emakungwa ekuruboshwe, uye ma elbows anopfeka mabvi ako. Iwe unogona kusvika pamaoko ako kumberi, kuyedza kudzikisa dumbu pamakumbo.
- Wobva waita kutambanudza mune masimba - zvinobudirira zvakanyanya pane static kutambanudza. Mira pamabvi ako uye dhonza gumbo rimwe kumberi, uchiisa chitsitsinho uye ubvise mubvi. Kukanda kumusoro gumbo, kudonhedza kumashure zvakanaka. Iwe unogona kutanga zvishoma, kuyedza masekondi gumi nemashanu kuti uburuke pasi rese.
- Bata gumbo rakatwasuka mubvi uye fambisa uremu hwemuviri kwairi. Bata imwe gumbo, ndokubata sock neruoko rwako, uye ubike kumabhureki. Isa iyo timer pane yako foni: 1 miniti inobata pane ichi chinzvimbo.
- Akatwasuka makumbo ese ari maviri, akagara mumapatya. Ukasatora maoko ako pasi kana kusvetuka kumashure kwako, tora zvidhinha zveYoga uye uende navo. Kurema kwemuviri kunofanirwa kuve nekono - tsandanyama dze pelvis kutambanudza. Zvikasadaro, iwe uchatambanudza ma tendon dzakawa, izvo zvisingadzere mapatya.
- Ita kuti zviongororwe zvakafanana netsoka.
- Wobva watendeukira mberi. Bata mabvi ako uye uvagadzirise zvakanyanya sezvaunogona. Nyoresa ma elbows ako pasi kana zvidhinha uye zvishoma nezvishoma enderera mberi-kumashure. Iwe unofanirwa kunzwa kushushikana kwemasuru ezve pelvis.
- Ruramisa tsoka imwe uye ramba uchiita zvekurovedza muviri kwemaminitsi 1. Chinja tsoka dzako uye dzokorora kurovedza muviri.
- Rakananga makumbo ese ari maviri - bata pachinzvimbo ichi 2 maminitsi.
Imwe neimwe yekurovedza muviri inopihwa kanenge maminetsi.
Mufananidzo: Pixanay.com.
Mitemo Inotambanudza
Munguva yekurovedza muviri, iwe unofanirwa kunzwa kushushikana zviri nyore mumasuru. Hapana chikonzero chekutambanudza kuburikidza nesimba paunonzwa kurwadziwa, zvichaita kuti ukukuvadze. Izvo zvakakoshawo kuita majaya nguva dzose kuti mhasuru dzinojaira iyo mutoro uye zvishoma nezvishoma zorora. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge usingakubatsire - isa kumashure kuti uwedzere kuramba uye kuwedzera tsandanyama.