Kumabvi zvakakosha kufungisisa zvikuru, muzuva rega rega vanotsungirira kutakura kukuru. Chimbofungidzira, nechitsiko chimwe nechimwe kubatana hakuna kukura kupfuura chibhakera uye kunomiririra uremu hwemuviri wako wose. Usakanganwa kuti vakadzi vanowanzoita kupfuura varume kuti vatambure muhutano hwemukati hwemukati wemakumbo emabvi. Izvi zvinokonzerwa nekusiyana kwekuvandudzwa kwemashumature mushure mekuberekwa. Kana iwe usingaiti chinhu chekudzivirira marwadzo mumabvi, migumisiro inogona kuva isina kunaka, yakadai se: arthritis yemabvi kana chidya; back pain; headaches.
Izvi zvinogona kuva chikonzero chokuti nekuda kwekutambudzika iwe ucharega kushamwaridzana kushingaira, izvo zvichaitawo kuti uwedzere kuderera, chirwere cheshuga, chirwere chemoyo.
Uye ikozvino pamusoro pemafadza - kudzivirira kurwadziwa mumabvi chinhu chakanaka. Tanga kubva nhasi kuti uite maitiro akareruka, uye iwe uchakanganwa nezve dambudziko iri! Nhengo dzakanaka-mabvi akasimba haagoni kuzvikudza nevanhu vose.
Bending of the legs in the knees of the reclining
Gara pasi, tambanudza makumbo ako pamberi pako. Isa bhora pasi peimwe yenzira uye tendamira pamakumbo ako. Simbura gumbo nenzira yakadai kuti chitsitsinho chibvamburwa kubva pasi. Tora rutsoka panzvimbo yakasimudzwa kwemasekondi maviri kusvika ku10, uye udzose pasi uye dzokorora zvinhu zvose kubva pakutanga. Ita basa racho kaviri pane imwe nguva padziviriro yekugadzira mapfupa gumi nematanhatu. Paunenge uchiita basa iri, usangotamisa chikwangwani, chikamu chinofanira kutama nekuda kwekumanikidzika kunokonzerwa nekumanikidzwa kwetsoka pane bhora. Batsiro: Kuvandudzwa kwemabvi; kudzivirira kurwadziwa nekukuvadzwa neyetometric contraction ye quadriceps; achisimudza gumbo rakarurama.
Gara pasi, bendedza rimwe gumbo, tora chifananidzo. Svetera uye urereke pamakumbo ako. Pamusoro petsoka yakatwasuka, tambanudza mitsipa ye quadriceps uye usimudze. Zviuno zvenyu zvinofanira kuva zvakafanana kune mumwe nemumwe, mabvi pamwe chete. Zvadaro nyora pasi chinyorwa uye dzokorora chikamu. Ita zvigadziri gumi nematanhatu gumbo rimwe nerimwe kusvika katatu panguva yekuita basa. Mabatsiro: kusimbisa hutungamiri, quadriceps uye flexor musungo wehudyu.
Kuzvidzivirira kwakadzika
О Ita mhirizhonga yezvikoro zvitatu izvi 3-4 nguva pavhiki pamazuva ose. О Zvishoma nezvishoma kuwedzera nguva yega yega yekudzidzira. Itai izvozvo! ezvo kusvikira iwe uchinzwa wakasununguka uye iwe haunzwi kurwadziwa. Tanga uye kupedzisa purogiramu yekugadzirira nemaminitsi mashanu -10 okudziya-up kuti uite basa rako remwoyo.
Semuenzaniso, usati watanga kubata muviri, tanga bhasikoro rechikoro. Isa chigaro kuitira kuti tsoka dzako dzisakwanisa kusvika panzvimbo dzepamusoro dzemakumbo.
Cherechedza kukanganiswa kwe quadriceps, nyundo uye kushanduka kwematumbo ehudyu. Mitsipa yakasimba pasina kufamba kwemaminitsi 20-30.
Ita izvi zvidzidzo nguva dzose uye zvinenge zvisingatore nguva refu. Utano hwako hunoenderana nemanzwiro aunoita pamusoro pezvisungo zvako. Mushure mezvose, hausi kuda kuenda kumakutu pazera remakore makumi matatu, chaiko? Nokudaro, zvidzidzo zvedu zvisiri nyore zvichakubatsira iwe nekukurumidza uye nekugadzirisa kugadzirisa majoini anorwadza uye kutsungirira kurwadziwa mumabvi ako. Nhengo dzakanaka - ichi ndicho chivimbo chikuru chehutano hwemabvi ako nemapfupa. Practice!