Zochita za kumbuyo ndi zopopera

Zochita za kumbuyo ndi atsikana osagwiritsidwa ntchito kawirikawiri zimagwiritsidwa ntchito kawirikawiri, poganizira zopusa ngati chipangizo chapadera chomwe chingakhudze manja ndi mapewa. Ndipotu, maseŵera olimbitsa thupi, omwe apangidwa kuti alimbikitse chimango chokhala ndi minofu, kuti apange chikhalidwe choyenera komanso mosavuta kutenga katundu monga ma ola asanu ndi atatu (8 hours) atakhala okhutira, adzawathandiza kwambiri ngati tiwawonjezera kulemetsa. Chochepa ichi chidzakuthandizani kumanga minofu, kotero posachedwapa mukwaniritse zolinga zanu.

Kusamvana kwa zochitika ndi zolemetsa kapena zobvala za kumbuyo

Zoonadi, kuwonjezeka kotereku sikuwonetsedwa kwa kugonana kwabwino. Palinso anthu amene amafunikira masewera olimbitsa thupi. Izi zikuphatikizapo:

• odwala opatsirana;
• anthu odwala matenda a mtima;
• atsikana pa masiku ovuta;
• asthmatics;
• amayi apakati;
• kuvutika ndi matenda a chithokomiro;
• anthu omwe ali ndi matenda a tizilombo;
• anthu mu nthawi ya malaise, thanzi labwino;
• anthu odwala scoliosis kapena osteochondrosis (pakali pano, zochitika zapadera ndizofunikira).

Ngati muli ndi matenda osadwala, musanayambe ntchito iliyonse, monga masewera olimbitsa thupi, muyenera kufunsa dokotala wanu. Lekani kupita kuchipatala - funsani limodzi mwa maulendo ambiri a pa Intaneti omwe alibe mauthenga.

Zochita kumbuyo kwa atsikana

Zochita zowononga minofu ya kumbuyo ziyenera kuchitika nthawi zonse, osachepera 3-4 pa sabata. Ndi makalasi osatha omwe adzabala zipatso. Ngati muwerenga nkhaniyi ndikuzichita kamodzi, kenaka kumbukirani za mweziwo ndi kubwereza, ndithudi, sipadzakhala lingaliro lililonse. Kotero, tiyeni tiyang'ane pa zochitika za maphunziro a kumbuyo:

1. Ntchito iyi kumbuyo imayesedwa pamene ikuyima. Mapazi m'lifupi la mapewa, kutsogolo kwa iwe uike mpando wokhoza kuwathandiza. Mu dzanja limodzi mutenge chifuwa, chachiwiri chidzakhala pampando wa mpando. Perekani ndi dumbbell ufulu kuti muchepetse, sungani msana wanu molunjika. Pojambula chigoba, tambasula dzanja lako pamtima mwako ndikubwerera ku malo ake oyambirira. Chitani izi katatu, sintha manja ndi kuchitanso maulendo 10.
2. Imirirani molunjika, mapazi a paphewa palimodzi, mu manja pa chingwe. Kutembenuzira manja anu kanjedza patsogolo, kwezani manja anu kumbali. Kenaka, kusunga mkono wonyamulira pamtunda, kuwamangirira pamphepete mwa chifuwa. Bwerera kumbuyo. Chitani nthawi 20.
3. Ugone pamsana pako pa fitball (chifukwa cha kusowa kwanu mungasinthe malo angapo). Manja omwe ali ndi ziboliboli amawongoka, gwirani patsogolo pa chifuwa. Pang'onopang'ono tiyambe kumangirira manja kumbuyo kwa mutu pazitali za matalikidwe, kenako pang'onopang'ono mubwere ku malo oyambira. Bwerezani nthawi 10.
4. Kugona kumbuyo, miyendo inagwada pamadzulo, mapazi pansi. Manja omwe ali ndi zitsulo zamadzimadzi amawongoledwa ndikuleredwa. Lembani dzanja limodzi ndi mutu, ndi lina panthawi imodzimodzi ndi izi - ku chiuno. Bwererani ku malo oyamba. Sinthani kutsogolo kwa mikono ndikuchitanso chimodzimodzi. Bwererani ku malo oyamba. Bwerezani katatu.
5. Kuima mofanana, mapazi paphewa palimodzi palimodzi, kugwirana manja, kutsamira patsogolo, kuchepetsa manja. Pamene mukubwezeretsa msana wanu, mutembenuzire kumbuyo kwanu kumanja ndi kumanzere. Bwerezaninso maulendo 20.

Zochita zothandiza zimenezi kumbuyo zingatheke mwamsanga. Choncho, zovuta sizikutengerani nthawi yambiri, ndipo mukhoza kuziphatikiza ngakhale kutentha tsiku ndi tsiku popanda kuphwanya ndandanda yanu. Chinthu chachikulu sikutaya ntchito: kokha ngati mutachita nthawi zonse, machitidwe awa adzalimbitsa minofu yanu ndikupangitsa kuti mkhalidwe wanu ukhale wosangalatsa, komanso kuyenda - mosavuta.