Kudzidzira kurapa kunoshandiswa, kana pasina marwadzo, kunyanya kukura kwavo pasi pemutoro. Zvinokwanisika kuti maitiro mashomanana okutanga achanzwa manzwiro asina kufadza, asi pakupedzisira achapfuura. Mushure memazuva maviri ekudzidzira, mishonga yekumushure ichashandiswa pakurovedza, uye haizorwara. Zvisinei, zvakakosha kusiyanisa kusuruvara kunorwadza nekurwadziwa, izvo zvakaoma kushivirira.
Kurapa kwepanyama kwehutano hwakanaka:
- Cervical spine.
Izvi zvakagadziridzwa zvinokwanisa kudzorera kusununguka kwemisungo yemutsipa, pamwe nekusimbisa kufamba kwakanakisisa kwemavara emucheto uyu muchikamu.
Dzidzirai nhamba 1. Nzvimbo yekutanga - akagara pachigaro, maoko pamwe chete nedu. Tanga kushandura musoro wako kutanga kuruboshwe, ipapo kurudyi kusvikira warega. Dzorerai kutendeuka kaviri mumativi ose maviri.
Dzidzirai nhamba 2. Nzvimbo yekutanga yakangofanana neyokutanga maitiro. Deredzai chinamato chako pasi, uchiedza kubata chifukidzo, zvino simudza musoro wako. Dzokorora basa racho kaviri.
Dzidzirai nhamba 3. Iyo imwe nzvimbo yokutanga, akagara pachigaro. Dzorera musoro wako kumashure, uchidhonza chinha chako. Dzokorora basa racho kaviri. Ichi chiito chinokurudzirwa kuti chiitwa kakawanda pazuva, zvinogoneka panguva yekupedza mubasa.
- Thoracic spine.
Izvi zvakaoma zvekushandisa zvinobatsira zvirwere zvisingaperi uye zvakaoma. Chinangwa chekudzidzira ndechekupa kukwanisa kwekufuridzirwa zvakadzama, pamwe nekuvandudzwa kusina kufamba kunorwadza kwechikamu ichi chepamusoro. Chinhu chikuru muzviito izvi ndezvekucherechedza manzwiro anorwadza.
Dzidzirai nhamba 1. Nzvimbo yekutanga - akagara pachigaro, maoko - mushure memusoro. Dzorera shure kuitira kuti rutivi rwepamusoro rwechigaro chechigaro rugone musana wako. Apo kusvibiswa kunofanirwa kunge kuchikanda chifukidzo, kunyanya, munzvimbo iyo musana unobata shure kwechigaro. Paunenge uchikotama, iwe unofanirwa kuisa, uye nekutenderera shure kunotevera - exhale. Muchiito chekuita muviri, iwe uchanzwa kusunungurwa kwekufema. Kukanganiswa kwakakwana uye kutsetseka kunofanira kudzokorwa kanomwe.
Dzidzirai nhamba 2. Nzvimbo yekutanga iri kumashure, akarara pasi. Zvinotarisirwa kurara pane imwe nzvimbo yakadzika uye mupfuri pasi pemusana, munzvimbo ye thoracic. Iyo inofanira kunge yakaita mamita anenge masentimita gumi, ive yakaoma uye yakasimba. Iwe unogona kushandisa pini yakanyungudutswa, yakaputirwa muzvidimbu zvakasiyana ne tauro. Iwe unofanirwa kuisa maoko ako mushure memusoro wako, mupumburu pasi pemusana wako, kupfugama pamusoro, uye wosimudza muti wepamusoro. Kuti uwedzere madhipatimendi ose emusana, iwe unofanirwa kuendesa mberi kwechikwata chiri shure. Nechinopesana, inhalation inogadzirwa, uye nekumhanya-firima - kubudisa mweya. Basa racho rinodzokororwa kanomwe.
Dzidzirai nhamba 3. Ichi chiito chinogona kuitwa kana ureve nhema kana kugara. Chikamu chepasi chechifukidzo chinofanira kuputirwa nejira, uye miromo yekusununguka inofanira kutorwa. Tora yakadzika inhalation, uye nemhepo inoputika inokonzera nesimba, nokudaro inokurudzira kusimba kwakasimba. Pakufuridzirwa kunotevera, kusunungura kubatana kwechirasi. Dzokorora basa racho rinofanirwa kuita zvishanu kusvika gumi, zvichienderana nehutano hwehutano.
Dzidzirai 4. Ita basa iri pane imwe nzvimbo yakagadzika pakamira kana pakagara. Makumbo anofanira kunge akasiyana, uye maoko kumusoro kwepamusoro, asi ruoko rworuboshwe runobata ruoko rwekodzero. Wakaonda, kusvika pane iwe unogona, kuruboshwe, uye isa ruoko rwako rworudyi. Mushure mekushandura nzvimbo yemaoko uye kusendamira kuno rumwe rutivi nekumanikidzwa kweruoko rworuboshwe. Dzokorora basa racho rinofanira kuitwa katanhatu mumutungamiri mumwe nomumwe.
- Lumbar spine.
Iko rudzi rwemashandiro ekurapa kumashure inokodzera zvirwere zve lumbar uye sacral spine. Izvi zvinobatsira kusimbisa musana uye kuita maitiro ekudzivirira.
Dzidzirai nhamba 1. Nzvimbo yekutangira iri kumashure, kureva nhema, maoko pamwe chete nechitsiko, makumbo anenge akadzikama. Dumbu remuviri nepamunogona napo, uye mushure memaviri mashoma, zorora pasina kubata mweya wako. Basa racho rinodzokororwa 15 nguva.
Dzidzirai nhamba 2. Nzvimbo yekutangira iri kumashure, yakarara pasi, makumbo anotambanudzwa mberi, uye maoko ari pedyo nepakati. Simudza musoro weti, uchichengetedza tsoka dzako pasi. Rongedza nzvimbo yakasimudza kwemaminitsi gumi. Zvadaro zvishoma nezvishoma tora nzvimbo yekutanga, zorora kwemaminitsi mashanu, uye zvakare, edza zvakare. Basa racho rinodzokororwa ka10.
Dzidzirai nhamba 3. Nzvimbo yekutanga - yakarara pasi, makumbo akadzikamisa zvishoma. Ruoko rworudyi runotambanudzirwa mberi kuitira kuti brashe iri pamabvi ekumanya. Bhenza gumbo roruboshwe, uchingamire pamusoro paro neruoko rworudyi, kupfuura iwe unogona kudzivirira kusvika kune chiso. Chengetedza nzvimbo iyi kwemaminitsi gumi, uye zvino shandura ruoko rwako uye gumbo uye uite zvakafanana. Dzokorora basa racho-katanhatu pamagumbo ose. Pakati pezvidzidzo zvinosara kusvika kumasekonzi gumi.
Kugadzirisa kwekupedzisira.
- Chin inobata horizontally, uye shandura musoro wako kurudyi, shure-kuruboshwe. Pakusvika kwepamusoro, simbisa nzvimbo yacho kwemaminitsi mashanu.
- Kuderedza chidimbu kumutsipa, tora musoro kuruboshwe, uye kurudyi. Pamusoro pemusoro wakaderedza musoro, tora nzvimbo yacho kwemaminitsi gumi.
- Kukanda musoro wako kumashure, edza kubata nzeve yakarurama yebandauko rorudyi, uye wozochinja mativi. Iko kunonoka kwemazuva gumi.
Dzidzo yakanaka yepanyama yekubvisa matambudziko kumashure inofanira kuva tsika. Zvirwere zvisingaperi zvinoderedzwa, uye zvine maitiro akaoma echirwere, marwadzo anopfuura nekukurumidza, asi chete nekurovedza zuva nezuva.