Muitiro wekuita zvemazuva ano nhasi unowanzoshandiswa kurapwa muviri. Kudzidzira kwakakosha panguva yekuzvitakura kunovandudza kudengenyeka kweropa, kushandiswa kwemagetsi, kuporesa uye kugadzirisa chirongwa chekuita. Kufema kwakanaka kwomudzimai weramangwana kunobatsira pakudya kweokisijeni muropa uye nekuzadza kwe fetus mu oksijeni. Mukuwedzera, kurovedza kurapa kunovandudza kuwedzera kwemisungo nemirasi, kunopedza matanho anowedzera mumakumbo nemakumbo maduku, anobatsira kusimbisa mitsipa yepasi pevhu.
Nzira dzokurapa maitiro
Kutanga kubva muvhiki yekutanga yevhiki ye16, mukadzi ane pamuviri anodzidziswa unyanzvi hwokudzidza nguva dzose, anodzidziswa kufema zvakanaka uye kuita maitiro ekuita muviri. Gymnastics munguva iyi yekudzivirira inosimbisa musculoskeletal system, kuporesa uye mishonga yemwoyo.
Gymnastics, kubva pamasvondo 17 kusvika kumavhiki makumi maviri nemaviri, inotarisirwa kuvandudza mamiriro ekufanirwa kwekuberekwa kwekuberekwa, kusimbisa mutsara uye mimba yemimba.
Gymnastics nemavhiki makumi maviri nematatu ekuberekwa inotarisirwa kuchengetedza kushanda kwezvirongwa zvinopa kukura nekukura kwe fetus.
Gymnastics inosanganisira kudzidzira kudzidzira kwemakumbo, trunk, maoko. Kunyanya uye kufema maitiro ekusimbisa tsoka, mimba, mushure mushure. Uyewo zviratidzo zvinokurudzira kuwedzera kwe perineum.
Kuti usimbise mishonga yepamuviri, ita zvidzidzo zvinotevera: kana ukamira munzvimbo yekutanga (PI), tinoita torsi uye kutendeuka kwedu. Tinorara pamitsipa yedu uye tinotevedzera bhasikoro, tichiyambuka makumbo edu (semakasi), kusimudza mitsipa yedu nekunyora mapikicha nemakumbo akasimudzwa, kutora mifananidzo. Kuti kuwedzere kubwinya kwe perineum, ita zvidzidzo nemakumbo makuru, kubudiswa kwemakumbo, kubereka kwemabvi uye kubata kwepasi pamwe chete.
Inosvika makero ezvidzidzo
Yokutanga yakaoma
- Kudzidzira pavhiki 17-32 kunotanga nekufamba kwenguva pfupi munzvimbo. Kuremekedza kunofanira kuva yunifomu uye kusununguka (2 min). Maoko kune kumativi emichero, ndokusimudza, kumira pamagunwe, kutora mweya, kudzokera kune FE, tinofema (kudzokorora kusvika 6 r).
- Maoko ari pedyo nemhutu, makumbo akabatanidzwa nehupamhi. Mutumbi unotendeukira kurudyi, apo patinoparadzanisa maoko edu pamberi pebhokisi, tora mhepo, tadzokera kune FE, tinobuda (3-4 nguva munharaunda imwe neimwe).
- Rara pasi pamusana wako - kufema mukati, uchizenderera pasi nepamberi, kumutsa, kubudisa, kudzokera kune FE, kutora mweya, watova wakarara pamusana wako, tinofema (kusvika kusvika 6 nguva). Makumbo akavhara kwemaminitsi makumi matatu. tevedzera kutasva bhasikoro. Zvadaro 30 seconds. Isu tinoita kufamba kwemakumbo (kutevedzera zvikasi) Tinosimudza gumbo rimwe, toriisa parutivi, tidzosei kune FE (3-4 rubles netsoka imwe neimwe). Chinononoka uye zvakanyanya kufema (kusvika 8 r).
- Tinomuka pa "mana". Tinosimudza ruoko rworuboshwe mberi, uye gumbo rorudyi rinotorwa zvakare - kufema, tinodzokera kune FE, tinofema. Iye zvino ruoko rworudyi ruri mberi, uye rutsoka rworuboshwe rwakadzoka (kusvika kusvika 6 nguva).
- Isu tinofugama pasi, tigare pazvitsitsinho, tora mweya, tisimuka pamabvi edu, ita mhepo (kusvika kusvika 8).
Yechipiri yakaoma
- Kudzidzira pavhiki 32-40 (boka risina simba). Zvishoma nezvishoma kufamba panzvimbo yacho. Kuremekedza kunofanira kuva yunifomu (2 min). Maoko ari pedyo nemhutu, makumbo pahupamhi hwemapfudzi-tinosimudzira ruoko rwedu rworudyi, tinotora ruoko rwedu rworuboshwe, tinofema, tinodzokera kune FE, tinofema. Tinoshandura maoko uye tinodzokorora maitiro (4 р). Maoko pahudyu, makumbo akaparadzana-inhale, kusendama kuruboshwe, kusimudza ruoko rworudyi, kubudisa, kudzokera kune FE, kutora mweya (mumativi ose 3 r).
- Tinorara pasi mushure makananga, makumbo anonamatira kuitira kuti tsoka dzizorore pasi - inhale, simudza mapepa uye inyore mu anus, ita mhepo, dzoka kune FE - kufema mukati, tatove tarara pasi tichifema.
- Arerekera pamusana wake, makumbo ake akarurama, maoko ake pasi pemusoro wake - inhale, kururamisa makumbo ake - exhale. Inhale - tinoparadzanisa makumbo edu kumativi, kubudisa - tinoderedza mitsika yedu, tinoita - tinoderedza mitsika yedu, tisingatauri pamusana wedu (4-6 r).
- Kuvata padivi rake. Isu tinoshandura gumbo rorudyi uye ruoko rworudyi kune rumwe rutivi - inhale, kuI IP we exhale. Dzidzirai kuti tidzoke kumativi ose 4-6 r.
- Takamira pamativi ose mana - kufema mukati, kudonha mushure medu, kuderedza musoro wedu - kubudisa simba, kupfugama kwedu pasi, uye kusimudza musoro wedu kumusoro - inhale (kudzokorora kusvika 6 r).