Imayenera adzapereke kwa msana

Chitani - ndi lingaliro zofunikira thanzi ndi Ubwino. Makamaka zofunikira nawuza kwa msana. Pambuyo ntchito amangokhala, nthenda gait, nonuniform katundu thupi chifukwa kupinda a ndime msana, motero kuti mavuto amenewa osafunika monga kupindika msana, kyphosis, lordosis, osteochondrosis, wotsinidwa misempha , etc.

Ndipo pambuyo yochepa kuyang'anira msana, amene yekha limatenga 15-20 Mphindi, akhoza osati kupulumutsa anthu ku mavuto onsewa, komanso kupereka kusinthasintha thupi ndi monga kulenga maganizo abwino.

zolimbitsa thupi achire kwa msana

1. Kudzongoka, manja anu molunjika pamwamba pa mutu wanu. Tsopano kuyamba pang'onopang'ono ndipo pang'onopang'ono kukokera thupi kuti akhale zala. Pankhaniyi, muyenera kumva monga anatambasula kumbuyo minofu. Gwirani udindo uwu masekondi angapo, ndiye kumasuka. Bwerezani nthawi 10.
2. Nawuza kwa msana kuyenera kuphatikizapo torso pambali. Koma monga sizipanga kayendedwe iliyonse mwadzidzidzi. Pang'ono pang'ono maondo lamanja ndi amaundana mu udindo uwu. Mudzamva ndi kutambasula minofu lateral. Bwerezani kasanu mbali iliyonse.
3. Khalani pa mpando ndipo limbitsani nsana wanu, manja Taphunzira pa mpando. Tsopano anayamba pamapindikira msana kumbuyo, kuyesera kukhudza masamba a backrest (torso ndi miyendo pa nthawi yomweyo ikufunika n'kupuma). Kodi 10-15 kubwereza.
4. Bodza pa mimba yanu. Kupinda miyendo yanu pa mawondo ndi amugwire akakolo. Tsopano akuyamba kukokera kuti Vulani pansi chifuwa ndi miyendo. Yesetsani kukhalabe udindo uwu masekondi 5, ndiye kumasuka ndi kubwerera kuyambira malo. Kodi kubwereza 10.
5. Pezani miyendo inayi pansi ndi manja Taphunzira. Tsopano kupinda mmbuyo ndi kukweza mutu wanu, kotero logwirana maso pa denga. Gwirani masekondi angapo zotero. Tsopano kukokera mimba yako, kuzungulira kumbuyo ndi kuchepetsa mutu wanu. Chiwerengero cha kubwereza - 10-15.
6. Ngati muli ndi mwayi kuchita pa bala kapena bala, onetsetsani kuti monga mwa dongosolo la masewera olimbitsa thupi ndi kuchita zotsatirazi. Amugwire mowa, kukweza mapazi anu pansi ndi fungatirani kwa mphindi zochepa. Izi mpheto yosavuta kumalimbitsa ndi aligns msana ndi pa nthawi yomweyo umachokera kwa minofu ya phewa ndi dzanja.

Healthy msana: Zochita kwa zapamwamba

Nkhani zokambirana lakonzedwa kuti anthu ndi abwino thupi maphunziro , kapena amene ali mosavuta Zochita, m'mbuyomu.

1. Kugona m'mimba mwako ndi kukokera thupi. manja yosalala mopepuka pamwamba pa atamva. Kukankha kapena pansi mapazi nakunkhunizira thupi m'manja mwake. Tsopano chonyansa manja choncho pansi pa chifuwa kugaŵikana.
2. Gwadani pa maondo anu, limbitsani thupi, kwezani manja anu pamwamba pa mutu wanu. Tsopano kuyamba pang'onopang'ono ndipo pang'onopang'ono maondo nsana wanu chammbuyo. Yesani kugwiritsa ntchito nthawi yomweyo imatumiza m'chiuno - kudzakhala kosavuta. Kodi 20 kubwereza.
3. Ndipo, ndithudi, mtengo ponena za izi kuyambira zolimbitsa ubwana linkadziwika kuti "mlatho". Pakuti ake kukhazikitsa amafuna enaake a maphunziro, choncho tikulimbikitsidwa kuti kuyamba ndi malo mosabvuta. Ikani pachikhatho cha dzanja lanu pamwamba pa mutu wake ndi atatsamira iwo pansi, kukweza thupi lanu pamwamba Arc lapansi. M'kupita kwa nthawi, mukhoza kuyamba zolimbitsa ndi kuimirira, koma mu nkhani iyi, choyamba, ndi bwino kuchita izo pa khoma, kutsetsereka pa manja ake.

Monga mukuonera, pa mlandu msana si yovuta, koma patangopita miyezi yochepa chiyambi cha maphunziro adzakhala osangalala kwambiri. Ine kuona yekha kuti kuchita zinthu ndikoletsedwa pansi kuvulala aakulu - mu nkhani iyi, kaye katswiri.