Wati wakambofunga pamusoro pekukosha kweblique musikana? Mazuva ano ini ndichakuudza zvakajeka kuti ungaputira sei maziso omudzimai oblique uye nei tichifanira kuchengeta misungo yebonde mumatope. Muhupenyu humwe, hatiwanzoshandisi boka iri remiviri yekushanda. Apo patinopedza mazuva akazara pa kombiyuta muhofisi kana padhesiki mune zvidzidzo, mishonga yedu inongooma, inorasikirwa nezwi uye simba. Uye ndeye rubatsiro rwemisumbu iyi iyo mwana, kwekutanga kokutanga muupenyu hwake, inochengetwa pachigaro uye inomuka pamakumbo. Oblique mimba yemukomana inonzi muscular corset inochengetedza nhengo dzomukati kubva mukukuvara uye dzinomira mukati memukoma.
Dzidzirai nhamba 1.
Nzvimbo yekutanga. Tinoparadzira makumbo zvakanyanya, tinoisa mavoko pamusana wemusoro, tanatsika muviri uye tinonamatira zvishoma mberi.
Nzira inoshandiswa iyo inotenderera kune kurudyi uye kuruboshwe. Ngwarira kuti usatendeuka uye usadzoka shure.
Kubva kutanga kwekudzidziswa 2-3 nguva 4-8 nguva.
Zvadaro, katatu kanomwe 12-24 nguva.
Dzidzira 2.
Nzvimbo yekutanga. Takavata pamusana, tiise rutsoka rwedu rworudyi pasi, tiise rutsoka rweruboshwe pairi. Ruoko rworuboshwe rwakatambanudzirwa kune rumwe rutivi, ruchindwe kumusoro, ruoko rworudyi runoiswa pamusana wemusoro.
Hatibvisi musoro kubva pasi. Isu tinomwisa musikana uye tinosimudza thorax nebandauko rorudyi kumabvi ari kuruboshwe kusvikira scapula ichivhara kubva pasi. Tinowedzera pasi. Ngwarira: chengeta uta wako nguva dzose, usabvarura mapepa kubva pasi.
Sezvo kutanga kwekudzidzisa 3 kushanyira 4-8 dzimwe nguva, zvino tendeukira kuno rumwe rutivi.
Zvadaro, katatu kanomwe 12-24 nguva, zvino tendeukira kuno rumwe rutivi.
Dzidzirai 3.
Nzvimbo yekutanga. Tinorara pamashure medu, tinosunga makumbo edu mumabvi, tinomanikidzira zvitsitsinho zvedu kurwisana, uye tinokwanisa kuita basa iri pamusoro pemadziro, kuitira kuti tisapindira. Maoko anotambanudza pamwe nemuviri, mapindu anotarisa kumusoro.
Tinoyamwisa masimba emimba. Simudza chikamu chepamusoro chedu uye tambanudza maoko kunze. Tinosimudza mapepa kubva pasi. Tinowedzera pasi. Ngwarira: hatisimudze mapepa, tinoedza kuve nechokwadi kuti vari shure uye pasi.
Sezvo kutanga kwekudzidziswa 2-3 nguva 4-8 dzimwe nguva, tinoshandura mativi ezuva.
Zvadaro, katatu kanomwe 12-24 kaviri, shandura mativi echitsva.
Dzidzirai 4.
Nzvimbo yekutanga. Tinovata pamusana, makumbo anonamatira pamabvi, uye tsoka kubva pasi hazvibvaruri. Maoko anotambanudza.
Dzvinyirira mimba dzemuviri uye pamwe uchibvisa kubva pasi pasi pakutanga kuruboshwe, ipapo svondo yakarurama. Bvisa ruoko rwakafanana. Maziso anotevera kufamba kwemaoko. Ngwarira: tinodhonza sopapula kumutsana, tendeza chikamu chinotyisa, shandisa mapirasi kusvika pasi.
Kubva kutanga kwekudzidziswa 2-3 nguva 4-8 nguva.
Zvadaro, katatu kanomwe 12-24 nguva.
Dzidzirai nhamba 5.
Nzvimbo yekutanga. Tinovata pamusana, makumbo anonamatira pamabvi uye tinoisa paupamhi hwemafudzi, tsoka - pasi. Tinoisa maoko edu shure kwemisoro yedu, tinotora zvidzitiro zvishoma mberi kwemuviri.
Mishonga yepamuviri nguva dzose inononoka. Simudza mapepa epafudzi uye chikamu chakasiyana panguva imwechete. Zvishomanana kuderedza chifukidzo chemumwe nomumwe nemabvi. Tinodzokera zvakanaka kune chinzvimbo chekutanga. Chenjerera: zvitsvuku nguva dzose zvakasiyana, bendama rakakotama mujinga.
Sezvo kutanga kwekudzidziswa 2-3 nguva 4-8 dzimwe nguva, tinochinja mativi.
Nokudaro, 3-4 inodana 12-24 dzimwe nguva, kuchinja mativi.
Dzidzirai nhamba 6.
Nzvimbo yekutanga. Isu tinovata pamusana, makumbo akapeta, makumbo akafanana nechepasi, simudza musoro (iwe unogona kuisiya pasi), maoko anotambanudzira kumativi.
Isu tinoedza kuti tibate minwe yechipimo kana chechitsinho chinobva kunze. Makumbo anofamba zvishoma kumaoko. Ngwarira: tinoedza kudhonza mapepa edu kumashure uye pasi.
Kubva kutanga kwekudzidziswa 2-3 nguva 4-8 nguva.
Zvadaro, katatu kanomwe 12-24 nguva.
Dzidzirai nhamba 7.
Nzvimbo yekutanga. Isu tinovata kune rumwe rutivi, tinamatira mabvi edu, bhokwe iri pasi pefudzi. Isu tinoedza kuchengeta chikamu chepamusoro chedu zvakananga, rubber band inotambanudzwa mumaoko edu.
Tinodhonza mapepa kuenda kumapanga. Uturu hwemuviri nemabako hunooma uye hunoita chiuno sezvinogona. Panguva imwe chete unokwevera tape, tambanudza iyo pamwe chete. Tinononoka kudzokera kunzvimbo yekutanga. Ngwarira: chengetedza chikamu chepamusoro chemuviri zvakananga uye chimbomira mberi zvishoma. Ichi chiito chinogona kuitwa pasina tepi uye ruoko rwechipiri rinorambira mberi kwepasi. Ne tepi, basa rinova rakaoma.
Sezvo kutanga kwekudzidziswa 2-3 nguva 4-8 dzimwe nguva, nekutendeuka kune rumwe rutivi.
Zvadaro, 3-4 nguva 12-24 nguva, nekutendeuka kune rumwe rutivi.
Cherechedza:
Zvose izvi zvinoshandiswa zvinobatsira iwe kuputira maziso emimba oblique uye ukutungamirire kune zvakaguma zvaunoda, chinhu chikuru ndechekuita, izvo zvichaita kuti uzviite nguva dzose. Asi usapfuudza, iwe unogona kupomha misungo yebumbo yemimba uye chigumisiro chichava chiuno chakawedzerwa.
Kuti tinyatsonzwisisa maitiro, tinozoziva ruzivo rwemaviri e oblique emuviri.
Outer oblique musumbu wechipfuva.
Pakati pematatu matatu akareba, bundu rekunze kwebonde riri kunze kwepamusoro uye rinonyatsooneka. Iyi mvere yepamu inotangira kubva pamusana wepamusoro webhokisi kubva kumbabvu 8, iyo fiber inowanikwa kubva kumusoro uye kubva kunze kusvika mukati.
Kurutivi rworuboshwe uye rworudyi runokanganisa trunk mberi chete kana kushanda pamwe chete. Kucheka rumwe rutivi runoshandura torso mune zvakasiyana. Kana rutivi rworudyi rwemitsipa ye oblique inoshanda, ipapo ruzivo nemapfudzi zvinoshandisa miririti-kuruboshwe.
Inner oblique musikana wemimba.
Iyo yebonde yomukati musumbu pachayo inenge iri pasi pechipfupa chekunze chebonde. Nhungamiro yemishumbisi yemasumbu inofanirwa nemafema. Izvozvo zvakasvibiswa nemishu yemafuti zvakasangana kumucheto wakadzika we 12,11 nenyundo 10, ramba uine mapfupa ekufema emhino. Pasi, iyo inonamatira kune zvigunwe zvinobatana zviri munharaunda ye-lumbar - thoracolumbar fascia, uye kune chikamu chiduku cheririamu.
Mabasa ehumuviri nekunze zvakasiyana. Nhema dzomukati pamakona makumi mapfumbamwe kubva kune rimwe kusvika kune imwe kunze uye dzinoisa ruzivo kurudyi apo rutivi rworudyi rwuri kushanda, uye pamwe chete. Asi, zvisinei, pane mabasa akazara, pamwe chete nekunze, mukati memabvu mushure mutsva pfupa mberi kumakumbo apo mapande maviri ari kushanda.