Back Zochita: olimbitsa zokhudza kaimidwe

Kuchita masewera olimbitsa thupi ndi ofunika kwambiri kwa munthu wamakono - ndi mu ofesi, nditaima kuseri kwa makompyuta ndi madesiki, ife kupweteka msana ndi kuwerama yochotsera kuti ndi zotheka ndi Zochita m'mawa ndi ntchito yosavuta.

Zochita pa kumbuyo ndi kuulimbitsa kwa kaimidwe lolondola ndi zofunika kwambiri - iwo kwenikweni "kuwongoka" msana, kupanga kwambiri agile mofewa, pamene nthawi yomweyo cholimba, kuteteza ku kutupa kusintha mu zimbale intervertebral. Ndikofunikira kukumbukira kuti akonzedwa zokambirana kwa kumbuyo ayenera kukhala odziletsa, momveka vymerennym ndi zochokera malangizo a mabogi akatswiri.

Maphunziro yabwino kwambiri nthawi zonse ikuchitika ndi katundu ndi zovuta chabe m'mawa thupi. Uku lili kusinthana kwa otsetsereka kwambiri ndi motsatana lakuthwa ndi manja patsogolo thupi, anachita mwa kusakaniza masamba pamodzi. Komanso, wokhulupirira kulimbikitsa msana pa angathe kuchitidwa mwa alternating mwachindunji anawerama pang'ono, m'mbali ndipo m'mbuyo.

Poyamba kuyambira malo: pansi, mtanda miyendo, manja kudutsa pachifuwa pake ndi kukanikizana pansi mwamphamvu. Action: pazipita zotheka chiwerengero cha otsetsereka kwambiri patsogolo umene tiyenera kuyesetsa kukhudza mapewa ake pansi. Izi bwino kusinthasintha msana, ndi zosakwana "kutopa" ndi kukhala yam'manja.

Lezani wachiwiri poyambira malo: pansi, pa maondo ake, anaika pambali, manja patsogolo pa chifuwa (wopindidwa). Action slamming elbows, zikubweretsa onani masamba - nthawi 5-10, kenako dzanja akhoza kulungamitsa, kutaya m'dzanja la nsana wanu ndi kukweza kwa mlingo wa masamba a mapewa. Mmalo awa, muyenera kudalira patsogolo, kuyesera pafupi zotheka pansi mapewa.

Wachitatu ndi wachinayi Zochita kumbuyo akutsatiridwa pafupifupi zofanana, anasiyana kokha ku mbali ya malo otsetsereka. Kuyambira malo: pansi, atakhala ndi miyendo molunjika amatangaza. Action: ngati wina thupi, inu kutambasula manja anu pamwamba pa mutu wanu, zambiri zosinthira patsogolo ndi kuyesa kukhudza pachifuwa pansi, ndiyeno inu mukhoza kuchita otsetsereka kutembenukira kwa wina ndi mzake ndi masokosi, atangoyamba kusintha thupi. Ntchito yachiwiri imagwiridwa n'zimenenso okha ankasinthana thupi ayenera wamphamvu anawalozera mmbuyo. Pankhaniyi, mungathe kudalira dzanja pansi kumbuyo ndi kuchita tilts pa iye. Zotsatirazi Zochita izi kumbuyo, ayenera kukhala osamala kuvulaza nsana wanu mwadzidzidzi kayendedwe.

Chitani chachisanu, kuyambira malo: ataima ndi mapazi ako pamodzi. Action: kuyima pa zala zako, kwezani mkulu manja anu pamwamba pa mutu wanu ndi pang'onopang'ono amatsamira patsogolo, kukakamiza mzere wa khosi, thoracic ndi lumbar msana kupindika kwambiri. Zolemba malire otsetsereka, muyenera kumangitsa ndi Finyani thupi m'chiuno. Bwerezani, ngati pali mphamvu thupi ndi zimenezi n'kofunika 5-7 nthawi.

Chitani chimodzi, monga ena Zochita yapita kwa msana, mikono zovuta patsogolo. Kuyambira malo: ataima, mapazi pa mtunda apamwamba zotheka Chrixitu. Manja ayenera kukhotetsa kutsogolo kwa pachifuwa, elbows zokhazokha. Action: amachita kukhota lakuthwa nyumba ya (onetsetsani kuti magalimoto pa mbali yaikulu ya mapewa ndi m'chiuno simuli) pa nthawi yomweyo ndi kuwongola mofanana lakuthwa lamanja. The kanthu chomwecho imagwiridwa ndiye lamanzere, ndiye mobwerezabwereza ndi motsatana 10-15 nthawi.

Chitani chiwiri, ofanana pamwamba, koma pang'ono zovuta. Kuyambira malo - ataima, mapazi phewa m'lifupi padera, mikono anawerama pamaso pa chifuwa, elbows anakweza mkulu. Action: Ndi chikhalidwe zofunika kwa Mkhalidwe kuphedwa kwa kanthu ichi - thupi, pang'ono anapanduka kumbuyo, amene amalenga ndi kuthamanga zina pa msana. Kuimba nyimbo gulu lililonse, anafotokoza mu ntchito otsiriza, kokha kwambiri osamala kwambiri ndi zochepa zikuchepa.