Kuwana elastic buns hakusi kwakaoma. Uye hazvibviri kutenga midziyo yemitambo kana kuenda kumitambo yekurovedza. Chii chandinofanira kuita? Ingoona kuti ungaputira sei zvakanaka kukwira mapako. Hongu, hongu, mbongoro inonakidza inogona kuita musikana wese pamba pasina kusiya mukamuri. Tichataura pamusoro pezvinhu zvose zvisikwa zve squats, tichazoongorora maitiro ako kakawanda uye kupindura mibvunzo inotyisa yevasikana.
Nzira yekukanda zvakajeka: nyaya ye teknolojia
Chigumisiro uye chiitiko chakanaka pamuviri wezvidzidzo ndezana zana kubva pahutano hwekushanda kwavo. Zvingaita sekuti hapana chakaoma mu squats, asi 80% yevatangi vanoita zvikanganiso. Izvi hazvivhunduki chete nekushaiwa kwezvinodiwa, asiwo kushungurudza-kutambanudza, kubvarura kwemuchinjikwa uye kubatanidzwa kwemabvi emabvi, kubvisa chifukidzo chemabvi uye kubatana capsule, kutakurwa zvakanyanya kwekubatana kwechikwama.
Zviri nyore kudzivisa husiku huno - kudzidza kudzidza kubata zvakanaka.
Classic sit-ups pamasana, video
- Tinoisa tsoka dzedu pahupamhi hwemapfudzi, maoko ekuda, uye masokisi ari oga. Imwe michina yakasvibiswa, chiuno chakasvibiswa zvishoma nezvishoma - haufaniri kufambisa mudumbu mberi uye unonyadzisa mbongoro, ichikotamira pasi.
- Munguva ye squat, tinobvisa mapirasi kumashure, sekunge takagara pasi pachigaro chepasi. Murairo mukuru - mabvi haafaniri kupfuura mutsara we masokisi uye anoita sendima yakanaka ye 90 degrees maererano nezvigunwe nehudyu. Knees inoparadzanisa kusvika kune masokisi, kureva, kunze.
- Muviri unofamba mberi, asi usasunga chiuno chako pamabvi ako. Tinotarisa mberi mberi.
- Kufuridzira mu squat, exhale paanomuka.
- Kutsika pamusana pepakati pepakati, inzwa mishonga inoshanda. Usafugama pasi.
Chikwata chinowirirana chinonamatira pamakumbo:
- Mabvi akanyatsojeka, asi masokisi anoramba ari oga
- Huru kusvibiswa muzasi kana kumashure
- Muviri wakanyunguduka mberi, mabvi anoenda mberi kwechikwata chemasokisi
- Zvakaipa kufema nzira
- Slack mabvi paanenge achidhonza
- Bvisa zvitsitsinho uye masokisi kubva pasi
- Vanotarisa pasi
Zvose zvakakanganisika ndezvimwe zvinotambudza, kunyanya nechinzvimbo chisina kururama chemabvi.
Layfak: nzira yekuputira zvakanaka kukwira mapako kumusikana
Hazvibviri kukwikwidza zvakakodzera kukombera vaprista? Ko mabvi anopfuurira pamasokisi here? Ipapo tinosvika pamadziro. Tichashanda pane zvikanganiso.
Saka, tinodhonza minwe pedo nebhokisi rekukanda - zviri nani kupfekedza sneakers. Uye ikozvino tinowedzera! Yeuka uye gadzirisa nzvimbo iyi yemakumbo uye nheyo yekubvisa mapepa. Saka iwe unonyatsove wakagadzira ngero ye 90 degrees. Zvechokwadi, hazvibviri kukomberedza chikwata mberi, asi chinangwa che squats pamadziro ndechokushanda nzira yakarurama yekufamba nemakumbo ako.
Pakutanga zvichange zvakaoma, asi usafuratira kubva pamadziro, kusvikira nzira yakakodzera yekugadzirisa mapfupa isingasviki pakugadzirisa.
TOP 10 Mibvunzo inopisa: nzira yekudzidzira kukwira zvakanaka
Iwe unofanirwa kunge uchinge uchinge uchinge uchinge uchinge uchinge waputira mapako?
Kuti kukurumidze kusimbise mbongoro, squat makumi maviri neshanu 3 inosvika zuva rimwe nerimwe muvhiki yekutanga. Muvhiki yechipiri, tinowedzera kudzokorora kusvika kusvika makumi mana uye tinoita 5-6 seti pazuva.
Nyaya yokusarudza - nekunonoka zuva rimwe nerimwe. Squat ka makumi matatu mumasero matatu.
Ndezvipi zviri nani kutamba: mangwanani kana manheru?
Hazvina basa. Squat kana pane chido uye iwe unofara. Pasinei nokuti uri kubasa, pane pikiniki kana kumba. Funga nezvezvako mahara.
Ndinogona here kunyura panguva yokuenda kumwedzi?
Zvakare, mumwe nomumwe kumusikana mumwe nomumwe. Hapana humwe hupano hwehutano. Kana kuenda kumwedzi kunorwadza, ipapo kubvumira kunobvumirwa. Iva akagadzirira kuwedzerwa kweropa - izvi zvinowanzoitika mumuviri kune mutoro.
Kana kuenda kumwedzi kunorwadza, usashandisa. Kana, kutanga kutonhora pamagumo ezuva apo masimba makuru apfuura.
Ndinogona here kubata nemaronda e varicose?
Zvinogoneka uye zvakakosha kuwedzera inzwi remasvingo emasera uye kuparadzira ropa rinoramba riripo. Zvikwata uye kumhanya ndizvo zvakanakisisa kudzivirira varicose mitsetse.
Uine kukanganisa kwakakura kwemidziyo yeropa uye kuumbwa kwe "mazambiringa mazambiringa" tsvaka chiremba wako.
Ndinogona kukwegura nokuda kwe scoliosis here?
Pakutanga rekutanga re scoliosis - hongu. Pechipiri nepamusoro, chero axial mutoro inorambidzwa, zvikurukuru nekurema, somuenzaniso, barbell. Zvichida iwe haunzwi uchinetseka, asi zvakadaro unokonzera kukuvadza kusingagoneki kumutsara wemusana-kupindira uye kupera kwepinini yemaspine, kupesana kwemasinga emidzi, kukura kwekuputika.
Cherechedza, kana iwe ukapfeka bhandi rekugadzirisa, izvi hazvisi kukuponesa kubva ku scoliosis uye mutoro uri mumupfumi unenge uchiripo!
Ndinokwanisa here kumira pakuberekwa?
Chero bedzi mumutambo wekutanga, kana pasina kuwedzera uterine tone. Iva nechokwadi chekubvunza gynecologist yako.
Kana iwe uchitamba zuva rose, chii chichaitika?
Iwe unowana mbongoro inofadza! :)
Iwe wakadzika sei iwe unogona kukwira?
Kudengenyeka kwepasi kunofungidzirwa mu "plie" nzvimbo. Apo makumbo acho akaparadzana, uye mapepa anoita mutsara wakarurama nemuno. Girai coccyx yepasi haifaniri kuva. Izvi zvinoparadza nzira yerudziro uye hazvizoiti zvigumisiro.
Iko musikana anorohwa neiko?
Mumusha kudzidziswa, 2-6 kg zvinokwana. Kazhinji izvi ndezvipfeko zviviri zvekushanda kwako kana huwandu hwemabhuku muhomwe. Mukurovedza, chiremera chakanaka chichasarudzwa nemudzidzisi.
Zvakanaka sei kuti zvive nebar?
Tiri kutarisa kurovedza mavhidhiyo kubva kune mumwe mudzidzisi wepatipi wezvokutenderera kwekucheka nebhasi ine makumbo akasiyana.
Iye zvino iwe unoziva kupinza zvakanaka kuronga mapako. Kana iwe uchitevera mirayiridzo yedu, iwe uchakurumidza kuwana mbongoro yezviroto zvako!