Dzidzirai 1
Kutanga nzvimbo: imire, tsoka dzakaputika pamapapiro akasiyana, maoko akaiswa pasi kumashure. Nezve "nguva", "maviri", "matatu", "mana", ita kuti musoro uende mberi - kumashure - kuruboshwe - kurudyi. Ita basa racho zvishoma nezvishoma, kuedza kunzwa manzwiro emitsipa yemutsipa. Kudzidzira kumutsipa nemusoro kunobatsira pamusoro wepfungwa, cervical osteochondrosis, masimba asina simba uye mutsipa.
Dzidzira 2
Kutanga nzvimbo: imire, tsoka dzakaputika pamapapiro akasiyana, maoko akaiswa pasi kumashure. Nezve "nguva" edza kubata chikamu chebandauko rakarurama, pamutengo we "maviri" - kuruboshwe uye kudzokera kunzvimbo yekutanga. Dzorerai maitiro 8-10 dzimwe nguva.
Dzidzirai 3
Kutanga nzvimbo: kumire, maoko akafuridzirwa kumashure kwe musoro, musoro wakanamatira mberi. Ruramisa mutsipa wako, uchiita kushorwa nemaoko ako. Dzokorora 8-10 dzimwe nguva.
Dzidzirai 4
Kutanga nzvimbo: kumire, maoko akasununguka achibhururuka pamwe chete neguru. Nezve "nguva" inhale, pfugama uye ubatisise chifuva chako, uise maoko ako kumashure kwako uye uise musoro wako zvishoma. Pamutengo we "maviri" - exhale, bvisa musana wako ne "gumbo", tambanudza maoko ako pamberi pako. Dzokorora 8-10 dzimwe nguva.
Dzidzirai 5
Kutanga nzvimbo: kumire, maoko akatambanudzwa patsika. Panhoroondo ye "pfu", sunga maoko ako muvhare shure kwemashure mako, gara munzvimbo ino kwemaviri mashoma uye dzokera kunzvimbo yekutanga.
Dzidzirai 6
Kutanga nzvimbo: kumire, matende akabatanidza pamwe chete pahuma, muviri wakasununguka. Nezve "nguva" nemichindwe uye musoro, tanga kushorwa, sekunge iwe uchida kubvisa bhuni nechipingamupinyi, izvo zviri maoko. Ita basa iri kwemasekondi masere, uye wozorora. Dzokorora kakawanda. Ita zvakafanana neruoko rwezororo mukati memusoro wemusoro: kutanga kurudyi, ipapo kuruboshwe.
Dzidzirai 7
Kuisa mavoko ako mukiyo pakarepo hakushandi kune umwe neumwe. Usaedza kuita kuti basa iri riitike kwauri iwekutanga. Edza kungofambisa zvidhori kune mumwe nemumwe uye kurega kuita basa racho kana kune marwadzo mumupfu.
Dzidzirai 8
Kutanga nzvimbo: imire, tsoka dzakapetana nechepamusoro, maoko zvishoma zvishoma. Pamusoro pekuverenga "kamwe" kunanga kurudyi, panhoroondo "maviri" - kuruboshwe uye dzokera kunzvimbo yekutanga. Paunenge uchiita basa iri, edza kuita shanje kusvika pazvinenge zvichibvira, asi zvakare: rega kuedza kana zvichikonzera marwadzo.
Dzidzirai 9
Kutanga nzvimbo: kumire, makumbo pfudzi-yakaparadzana, maoko akasimudzirwa kumativi akafanana nechomukati. Tora chinja chako kuruboshwe, chibata kwemasekondi 20-30, dzokera kunzvimbo yekutanga. Ita zvakafanana kune imwe nzira.
Dzidzirai 10
Kutanga nzvimbo: imire, makumbo pfudzi-yakaparadzana, maoko akapararira akaenzana nepamusoro. Kana iri "nguva", sendamira kuruboshwe (chengeta maoko ako akatambanudzwa), tora pasi kana kuti gumbo nemazano echanza chako chekuruboshwe, dzokera kunzvimbo yekutanga. Dzokorora imwe nzvimbo yakaderera, asi ikozvino kune kurudyi. Kutanga nzvimbo: kumire pamativi ose mana. Pamusoro pe "pfu", bendera uye tendesa musoro wako. Pamutengo we "maviri" akadzoka shure ne "gumbo" uye akorera chinja chako muchipfuva chako.
Dzidzirai 11
Kutanga nzvimbo: kumire pamativi ose mana. Fungidzira kuti iwe unoda kukwira pasi pechipingamupinyi uye usachibata. Chokutanga, peta maoko ako uye, caving in, tanga kufamba zvishoma nezvishoma mberi nekudzika, sekunge "kukwira" pasi pechipingamupinyi. Pakuguma kwe "dive" ruramisa maoko ako. Zvadaro, thanya nenzira yakatarisana.
Dzidzirai 12
Kutanga nzvimbo: kugara pamabvi ake. Panhoroondo ye "nguva" inodhonza maoko nemuviri weti kuruboshwe, panhoroondo ye "maviri", usina kudzokera kunzvimbo yekutanga, tora maoko ako nemuviri kurudyi, munyaya ye "vatatu" zvakare dzokera kunzvimbo yepakutanga yekugara.
Dzidzirai 13
Kutanga nzvimbo: imire pamakumbo nemabvi. Pakuverengwa kwe "nguva", ita chimiro chechidimbu neruoko rwako, shandisa chikwande chako pasi uye uri pedyo nepfudzi sezvaunokwanisa, pa "mbiri" kuverenga, ita sendo rimwechete nerumwe ruoko. Dzokorora 8-10 dzimwe nguva.
Dzidzira muviri 14
Kutanga nzvimbo: kurara pamudumbu, maoko akatambanudzwa. Panhoroondo ye "nguva" inobvisa maoko nemakumbo kubva pasi, kuvabudisa kunze uye kuvabata mumhepo kwemaminitsi makumi maviri nemakumi maviri nemakumi matatu, mu "mbiri" yekodhi, kuisa pasi mawoko kusvika pasi uye wozorora kwemaminitsi makumi maviri nemakumi matatu. Dzokorora basa racho katatu. Hazvikurudzirwi kusimudza makumbo anopfuura 45 °, sezvo kukwirira kwakakura kwemafambiro kunogona kutungamirira kune mutoro mukuru pamharapa uye kunokonzera marwadzo. Yeuka kuti maitiro ekureva nhema haaiti panzvimbo yekutonhora, - kuvhara rug.
Dzidzira muviri 15
Kutanga nzvimbo: kurara pamudumbu, maoko akaenderera mberi. Panhoroondo ye "nguva" inobvisa ruoko rworuboshwe uye rutsoka rworudyi kubva pasi, kutambanudza. Kana iri "maviri" inotora nzvimbo yekutanga. Kana vari "vatatu" vanoita basa racho nemamwe makumbo nemaoko, pamutengo we "mana", dzokera kunzvimbo yekutanga. Dzokorora 15-20 dzimwe nguva.
Dzidzira muviri 16
Nzvimbo yekutanga: avete pamudumbu, maoko pahupamhi hwemapfudzi anogara pasi nezvanza zvemaoko. Kana iri "nguva", inhale uye ruramisa maoko ako, rinamatira pasina kubvisa chiuno chako pasi. Pamutengo we "maviri" exhale uye zvishoma nezvishoma kudzokera kunzvimbo yekutanga. Dzokorora 8-10 dzimwe nguva.
Dzidzirai 17
Kutanga nzvimbo: kurara pamudumbu, maoko akadzikatira pamakumbo panzvimbo yechifuva. Nezve "nguva" simudza chitunha, chengeta zvakare, kubvisa zvakasimba scapula. Pamutengo we "maviri", enda kunzvimbo yekutanga. Ita zvitatu zvezvinyorwa zve15-20.
Dzidzirai 18
Kutanga nzvimbo: kurara pamudumbu, maoko akadzikatira pamakumbo, zvimiti zvakasungirirwa pasi pechitini. Simudza uye udzike makumbo ako. Usakanganwa kuti mumabvi avo vanofanira kunge vakarurama. Ita zvitatu zvezvinyorwa zve15-20.
Dzidzirai 19
Kutanga nzvimbo: kurara pamudumbu, maoko akadzikatira pamakumbo, zvimiti zvakasungirirwa pasi pechitini. Zvimwe wakasimudza uye kuderedza gumbo roruboshwe uye rwerudyi, pasina kupfugama mumabvi. Ita zvitatu zvezvinyorwa zve15-20.
Dzidzirai 20
Kutanga nzvimbo: kurara pamudumbu, zvigadziko pasi pechigunha, makumbo akayambuka muchikwata chejoiri. Kana iri "nguva", simudza makumbo akajeka kumusoro kwepasi uye uzvigadzirire munzvimbo iyi kwemashure mashoma. Pa "mbiri" nhoroondo, dzokera kunzvimbo yekutanga. Ita basa iri kanoverengeka pakufamba kwenguva pfupi.
Dzidzirai 21
Kutanga nzvimbo: yakarara pamudumbu, zvigadziko zvakapetwa pasi pechiganda, zvidzitiro zvakanatswa kumativi. Panhoroondo ye "pfu" inokwevera bhegi roruboshwe mberi nerutivi, kupinda munyaya "mbiri" kudzokera kunzvimbo yekutanga. Dzokorora nerimwe rutsoka. Ita 2-3 nzira 10-12 nguva.
Dzidzira muviri 22
Kutanga nzvimbo: kurara kurutivi rworudyi, ruoko rworuboshwe runorara pasi pasi pachipfuva chechifu, ruoko rworudyi runotambanudzirwa mberi, makumbo anonamatira pamabvi. Nezve "nguva" simudza mabvi akotama pamabvi, pamusoro pe "maviri" achidzikisa. Ita 12-15 mapoka. Zvino dzokorora basa racho kune rimwe divi.
Dzidzirai 23
Kutanga nzvimbo: kurara kurutivi rworudyi, ruoko rworuboshwe runorara pasi pasi pachipfuva chechifu, ruoko rworudyi runotambanudzirwa mberi, makumbo akanatswa. Panhoroondo ye "kamwechete" simudza tsoka dzako dzakarurama, musingazvipfugamira mumabvi enyu, pamutengo we "maviri" pasi kumashure kusvikira pasi. Ita 12-15 mapoka. Zvino dzokorora basa racho kune rimwe divi. Ichi chiito hachikwanisi kuitwa nekurwadziwa kunoratidzika munharaunda ye lumbar.
Dzidzirai 24
Kutanga nzvimbo: kurara kurutivi rworudyi, maoko akayambuka pachifuva, zvimiti pamapfudzi emakumbo zvishoma zvakakotama.
Dzidzira muviri 25
Kutanga nzvimbo: kurara kumashure, maoko anotambanudzirwa kumativi uye ndokurevera zvakananga pasi. Usapinda mumushure wezasi, ita zvimwe zvinyorwa zvishoma nezvimwe tsoka dzako iwe pachako uye iwe pachako. Dzokorora 2-3 nguva.
Kudzidzira muviri 26
Nzvimbo yekutanga yekusimbisa musana: kurara kumashure, maoko akarambana mumativi uye akarara pachena pavhu. Pakuzorora, ita maitiro akasiyana-siyana, kutenderera musoro mune imwe nzira, uye tsoka kune imwe. Dzokorora basa racho katatu mune imwe neimwe.
Dzidzirai 27
Nzvimbo yekutanga: avete pamusana, maoko akarambana kumativi uye akarara akasununguka pasi, makumbo anonamatira pamabvi, tsoka dzinozorora padenga pahupamhi hwemafudzi. Pakuzorora, ita zvinokanganisa, kutamisa mabvi ako kurudyi, uye enda kuruboshwe. Pakuzorora, dzokera kunzvimbo yekutanga. Zvino tenderera kune rimwe divi. Dzokorora 6-8 dzimwe nguva munharaunda imwe neimwe.
Dzidzirai 28
Izvi uye zvinotevera zvinoshandiswa zvinofanira kuitwa nekuchenjerera zvakanyanya kana kunyatsosarudzwa zvachose muhupo hweyena intervertebral disc. Bvunza chiremba wako nezveizvi.
Dzidzira muviri 29
Kutanga nzvimbo: kurara kumashure, maoko akaparadzaniswa, makumbo anonamatira pamabvi, tsoka nemabvi pamwechete. Pakuzorora, itai kupoteredza kuburikidza nokudzora mabvi (mubatanidze pamwe chete, kumanikidzana kune imwe) kurudyi, uye kuruboshwe. Pakuzorora, dzokera kunzvimbo yekutanga. Zvino tenderera kune rimwe divi. Dzokorora chiito chemuviri 6-8 pane imwe neimwe nzira.
Dzidzirai 30
Kutanga nzvimbo: kurara kumashure, maoko akarambana mumativi, joko roruboshwe rakakotama pamabvi, joko rorudyi rakarurama. Pakuzorora, tora musoro wako kuruboshwe, uye mabvi kurudyi, nerutsoka rworutsoka rwako rworuboshwe rwakanamatirira kumakumbo ako okurudyi pamwero wemabvi. Pakuzorora, dzokera kunzvimbo yekutanga. Zvino tenderera kune rimwe divi. Dzokorora 6-8 dzimwe nguva munharaunda imwe neimwe.
Dzidzira muviri 31
Kuti usimbise kushandura nekusimbisa kwepamusoro, iwe unogona kuisa zvishoma ruoko rwako rworudyi pamabvi erutsoka rwako rworuboshwe. Dzokorora imwe nzira. Ichi chiito chinopesana zvachose muhupo hweyena interdirectory disc disc.
Dzidzirai 32
Kutanga nzvimbo: kurara kumashure, maoko ari oga, makumbo anonamatira pamabvi, tsoka dzinozorora padenga pahupamhi hwemafudzi. Panhoroondo ye "panga" simudza mapirasi uye pasi pasi, uchibvarura pasi, pamutengo we "mbiri" kudzokera kunzvimbo yekutanga. Ita maitiro 3 maitiro 10-12 nguva.
Dzidzira muviri 33
Kutanga nzvimbo: kurara kumashure, maoko ari oga, makumbo anonamatira pamabvi, tsoka dzinozorora padenga pahupamhi hwemafudzi. Panhoroondo ye "panga" simudza mapepa uye pasi rezasi kubva pasi, pamutengo we "maviri" pasi pasi kuruboshwe. Kana iri "vatatu" - zvakare kusimudza, "mana" -kudzika pasi kurudyi. Ita zvitatu zvema 10-12 nguva. Kana iwe uine disc disc sheniated, bvunza chiremba wako pamusoro pekupihwa kwekuita izvi.
Dzidzirai 34
Kutanga nzvimbo: kurara kumashure, maoko zvishoma zvishoma, makumbo pamwechete. Zvishoma nezvishoma simudzai makumbo enyu uye mudzike pasi nepamusoro, muchibata pasi nepamwe. Muchiitiko ichi, pfugama makumbo mumabvi kana kuti udzichengetedze-zvigadzirire iwe pachako, uchitarisa pane zvaunonzwa uye kugadzirira muviri wose. Zvisinei, mushure mokunge zvigunwe zvigunzva pasi, mabvi anofanira kururamiswa chero zvakadaro. Zvadaro zvakakosha kuti ugare munzvimbo iyi kwemaminitsi makumi maviri nemakumi matatu nemakumi matatu uye zvishoma nezvishoma udzike makumbo ako, uchiedza kusvika kumakumbo namabvi pasi. Zvino ruramisa mabvi ako zvakare. Dzokorora chiito ichi katatu uye dzoka kunzvimbo yekutanga. Iye zvino tinoziva kuti chii chinoshandiswa kusimbisa musana.