Miyendo atagona zokwera: Zida, mungachite kokoka, zothandiza nsonga

mapazi akuluakulu atagona supine malo - wogwiritsira ntchito kwambiri, umalimbana ndi minofu mabuku ikukoka m'mimba. maphunziro amenewa ali kale anadza okonda onse oyenerera. The mwayi waukulu ndi kuthekera kwa kuchita wa ntchito oyamba wake popanda kukumana ndi mavuto thanzi ndi makonzedwe a maganizo owonjezera m'thupi.

Zochita njira

Kodi mofulumira kutulutsa atolankhani? Zochotsa miyendo atagona chifukwa izi ziyenera kuperekedwa molingana ndi njira yoyenera.

Choyamba muyenera kukhala bwinobwino pa mphasa masewero olimbitsa thupi, thupi ndendende anatambasula. Limbitsani miyendo yanu, muyenera kuika manja anu pamodzi thupi, kanjedza pansi kapena pang'ono pansi matako a. Choncho udzachotsedwa kwa malo ake apachiyambi.

miyendo atagona akuluakulu angathe kuchitidwa osati ndi miyendo molunjika, koma ndi mawondo wopindidwa, umene ndi opepuka Baibulo. Ncafu tikulimbikitsidwa kuti kumangitsa ndi midline. Kodi apitiriza kulimbikitsa mpaka m'mawondo adzakhala pa mlingo pachifuwa. Pankhaniyi, minofu m'mimba ayenera kukhala voteji zonse.

Kaye pang'ono, muyenera kubwerera kwa malo poyambira. Mwamsanga kutulutsa atolankhani ndi ntchafu zokwanira kudziwa pazipita zotheka thupi yekha, kupeza okha pazipita zotheka chiwerengero cha kubwereza njira imodzi.

zolakwika zina zodziwikiratu

Mofanana ndi zinthu zina za mapulogalamu kuphunzitsa, ndi kopanda zolakwa luso pano kungachititse kuti makonzedwe a katundu osakwanira pa minofu, lomwe m'tsogolo zidzakhudza chitukuko inharmonious. Kuphedwa zolondola zochita zikuphatikizapo:

• kutsitsa nthambi inspiratory ndi kukweza kwa kutulutsa;
• chilengedwe cha nazo kakang'ono pa zone m'chiuno pamene ukuchoka pansi kuti m'chiuno;
• ulamuliro pa ntchito ya minofu m'mimba, mwa kulankhula kwina, adziwe za maganizo awo pa maphunziro;
• kayendedwe yunifolomu (mitundu yonse ya wrenches kulola kwezani miyendo malinga inertia, osati kukakamiza atolankhani).

Kusiyana Zochita

Kuti aziphunzira Mkhalidwe wa minofu misa atagona chimakweza mwendo akhoza anachita ntchito luso zovuta. Pa patsogolo maphunziro othamanga ayenera kugwiritsa ntchito weighting kuti clamped pakati malekezero m'munsi. Mukhoza kugwiritsa ntchito dumbbells, zolemera, mipira, zipangizo zina.

Kusokoneza womberani zimathandiza thupi kuyika pa lathyathyathya benchi. Sveshennye miyendo tatenga kuchuluka matalikidwe, amene kumaonekera kuchuluka kwa dzuwa la ntchito.

Bwino khalidwe mpope m'dera abdominals, mungathe ndi bwenzi lawo. Yotsirizira ayenera kupereka kukana kuti miyendo m'munsi pa zochotsa awo mmwamba.

Malangizo

Pali mfundo zingapo zimene muyenera tcheru, kuchita chimakweza mwendo ali chigonere:

1. Kuti magawowa maphunziro, oyamba ayenera kukakwera manja kumbuyo Sofa wanu, armchair, mipando ina kuti adzakhalabe khola.
2. Pa ntchito yonseyi "mwendo zochotsa atagona", tiyenera kukhala ndi miyendo ochepa malo wopindidwa. Malizitsani rectification adzakhala ndi katundu pazipita pa m'chiuno ndi mimba.
3. Ngati mu njira ya ntchito Nkofunika ntchito akatumba onse m'mimba, izo tikulimbikitsidwa kuti zoyesayesa ndi kuukitsidwa kwa mafupa a chiuno mmwamba. Kuyenera anachedwa masekondi angapo pa malo pamwamba kapena kuchita yaing'ono jiggle mmunsi mwa thupi.

pomaliza

Kulera miyendo kunama - njira zothandiza kwambiri kuti amalola kuti kuchotsa madipoziti mafuta m'dera m'mimba, ndipo pasanathe miyezi yochepa kuti mukhale mpumulo ungwiro atolankhani. Zotsatira kuonekera chinthu chachikulu - nthaŵi zonse amachita maphunziro, ntchito monga njira yoyenera.