Bhiza Relaxation uye Balance Exercises

Bhiza Relaxation uye Balance Exercises

Pane imwe nguva, vazhinji vedu vatasvi vanotanga kurota "piritsi" yemashiripiti iyo yaizogadzirisa pakarepo matambudziko ose anomuka panguva yekudzidzira. Asi, sezvo isipo, tinogona chete kutarisira kune akapfuma arsenal ye maekisesaizi ekushanda munhandare.

Muchikamu chino, ndinoda kukwevera pfungwa dzako kune izvo zvichakubatsira kuita kuti bhiza rako rive rakasununguka uye rakadzikama, ita kuti abatanidze pasina kuedza kusina kufanira. Zvirongwa zviri pasi apa zvinoshanda "zvemashiripiti", zvichikubvumira kuti uwane chigumisiro chinooneka kunyange kana mutasvi asina chigaro chakakwana uye kukwanisa kushandisa zvakakwana zvidzoreso.

Vadzidzisi vakawanda vanoziva kunyengera chakavanzika: bvunza bhiza kuti riite kurovedza muviri kunounza muviri wake muchimiro chaunoda, uye iwe uchakurumidza kuwana mhedzisiro. Kana iwe wakambobatanidza akati wandei kiyi yoga inofamba pamwe chete, iwe unogona kunge wakamboona mhedzisiro iwe pachako. Hazvina mhosva kuti wakakwana sei nemafambiro aya kana kuti kunzwisisa kwako kweyoga kwakadzama sei, chimiro chako, chiyero uye simba zvinovandudza nekukurumidza. Aya ndiwo mashiripiti ekuita maekisesaizi akakodzera panguva chaiyo.

Maekisesaizi anosanganisira kugaro gadzirisa kutsika, kumhanya, uye kumira kunovandudza kuchinjika, kuyerera, uye kureruka kumberi.

Iwo anotevera-anokudzwa maekisesaizi akakodzera kuwedzera kubhokisi rako rematurusi nekuti anonyatso akanakira bhiza rako. Vachagadzirisa ketani yekuchinja kwemashure mumuviri webhiza. Chokutanga pane zvose, vanogadzira kufamba mumusana, kudzivirira kuti irege kuramba yakasimba kana kuti isingagumi yakamonyoroka, sezvinowanzoitika. Kugara uchigadzirisa kutsika, kumhanya, uye kumira kunoda kuti bhiza ribatanidze mhasuru dzakasiyana siyana kumhanya kwakasiyana, kubvisa katsika kekuvharira kupinza kwemutasvi, pamwe chete neusimbe uye usimbe mhinduro kune zvinobatsira. Pakupedzisira, gymnastic maitiro akareruka anokurudzira bhiza kuti rigadzirise muviri wake, zvichiita kuti simba rive mumashure uye kupenya kumberi, kudzivirira kufamba kwakadzika, kunorema kunoitika nekudzokorora kakawanda.

Nekuda kwekubatana kwetsandanyama nemapfupa ebhiza, mafambisirwo ari nyore asi ane unyanzvi anogona kuva nemigumisiro inosvika kure pamuviri waro. Ndinodaidza rudzi urwu rwebasa rakangwara, kwete rakaoma. Ngatitangei.

Pane nzira dzakati wandei dzekushandura zvakanangana zvezviitwa izvi uchichengetedza dingindira rakajairika. Nekuda kwekujeka, ndinovapa kwamuri muchimiro chavo chakapfava.

1. Rhombus munhandare

Tinoisa bhiza mubasa rakanaka rekushanda nekukwira kurudyi.

Kubva patsamba A tinoenda kune tsamba E, tichifamba nediki diagonal. Usatyaire mukona pakati pemavara A uye K!

Patsamba E tinosiya panzira yekutanga uye tinotora danho rimwe re trot.

Zvadaro tinosiya nzira uye totyaira diagonally kune tsamba C.

Tinoramba tichifamba munzira yedhaimondi, tichibata madziro enhandare pane mavara B naA. Kana nhandare yako isina kunyorwa mavara, isa munzvimbo dzakakodzera. zvicherechedzo, makoni.

Tips:

• Shandisa chigaro chako, chigaro, kwete itsvo dzako paunenge uchitenderedza bhiza rako pane imwe neimwe nzvimbo padhaimani. Panguva imwe neimwe kutendeuka kune imwe diagonal, vhara gumbo remukati padivi rebhiza pagirth (gumbo rekunze rakarara kuseri kwegirth). Shandisa sluice yakareruka kutungamira kusvava kwebhiza kune tsamba nyowani kana chiratidzo.
• Funga nezvekudzora kusvava kwebhiza, kwete musoro nemutsipa, kuritungamirira kwaunoda kuenda.
• Kuti utyaire zvakajeka pakati petsamba imwe neimwe, tyaira sekunge pane chipingamupinyi pakati pemavara uye iwe unofanirwa kutyaira zvakajeka nepakati. Usatanga kutendeuka usati wabata tsamba, kana zvisina kudaro bhiza rinotanga kuenda kumativi, richiwira kunze nefudzi rekunze.
• Chengetedza kubata kwakaenzana nemuromo webhiza patani yese. Chikanganiso chakajairika ndechekuti mutasvi awedzere kuonana mukutendeuka uye kukanda bhiza kubva pariri kana akatasva mutsetse wakatwasuka pakati pemavara.

Mushure mekunge iwe unogona kushanda zviri nyore maererano nechirongwa chiri pamusoro, chinogona kuva kuomesa.

Pane imwe neimwe yemapoinzi mana edhaimondi (A, E, C, uye B), dzika kusvika papfupi trot paunenge uchipfuura nekutendeuka, wobva warebesa trot yako paunenge uchipinda mukati chaimo pakati pemavara. Mushure mekunge magona chiitwa ichi zvakare, edza kushanda pane iyo canter pateni.

2. wachi

Pasina mubvunzo, kukwanisa kwebhiza kukotama pajojo ye sacroiliac uye kuderedza croup yaro inotarisa kufambira mberi kwayo uye kubudirira semurwi wemakwikwi. Flexion uye kusimba pano zvakakosha kwete chete pakuunganidza uye kuratidza mafambiro, asiwo pakugona kwebhiza kutakura huremu hwemutasvi pamusana wakasimudzwa uye wakarembera.

Kuchinjika kwakadaro uye kusimba kunowanikwa chete kubhiza rinoshandisa nemazvo tsandanyama dzaro dzakadzika kudzikamisa chiuno charo.

Iyo Clock Exercise inobatsira bhiza kuwana toni yakakodzera, yakasanganiswa nekuzorora, inova ndiyo ibwe repakona rekudzidziswa kwakakodzera. Iyo inosanganisa zvinhu zveyakagadzikana rhythm, kukotama, kutenderedza iyo yepamusoro uye chiyero, uye inogona zvakare kuitwa pane trot uye canter. Ndinokurudzira kuzviita kagumi munzira imwe neimwe.

Iwe uchada mapango mana, akanyatsogadzirwa, asingakunguruke kana bhiza rikaarova.

Panzira yedenderedzwa remamita makumi maviri, isa matanda pasi (usasimudze) pa20, 12, 3 uye 6 o'clock.

Ronga matanda kuitira kuti urove pakati chaipo paunenge uchifamba mudenderedzwa.

Tips:

• Sezvaunofamba uchitenderera, yeuka kutarisa mberi uye kuyambuka danda rimwe nerimwe rakananga pakati. Vatasvi vazhinji vanowanzotevera kumucheto kwekunze kwedanda, asi izvi hazvina kunaka. Iwe unofanirwa kuronga yako trajectory pamberi kuti udzivise izvi.
• Verenga nhamba yematanho pakati pematanda, uchiita shuwa kuti unotora nhamba imwechete yematanho nguva imwe neimwe.
• Maoko ako anofanira kudzikama. Ramba uchibata bhiza zvinyoro nyoro pamuromo pawakatasva danda kuti risakanganise bhiza. Anofanira kufamba akasununguka, asingasimudze musoro wake nemutsipa, pasina kudzikisa musana wake.
• Iva nechokwadi chokuti bhiza rako riri kukotama uye harirasi bend nzira yose kuburikidza nedenderedzwa.

Ichi chiitwa chinonyengera chiri nyore chinoda kuti udzokorore zvishoma usati wataura. ndizvo chaizvo zvakazviita.

Zvinogona kudaro chinja. Iwe unogona kuedza kuenda nekukurumidza kana zvishoma, kuve nechokwadi chekuchengeta mutinhimira unowirirana pane chero kumhanya kwaunosarudza. Pakupedzisira, iwe uchakwanisa kusimudza matanda kusvika kureba 15-20 cm. Ini ndinoona chiitiko ichi chiri chishandiso chikuru chekuvaka hwaro. Ini ndinoishandisa nemabhiza madiki kuti ndisimbise izvo zvekutanga ndisati ndaenda kune yakawedzera gymnastics, uye ndodzoka kwairi nemabhiza akakura kuti ndivayeuchidze nezvekutanga.

3. Sikweya yemapango

Mazhinji maekisesaizi ane chinangwa chekuzadzisa kwavo kwakaringana, kuuraya kwakaringana, asi dzimwe nguva unofanirwa kurega bhiza richiita basa rakasununguka zvishoma. Tinofanira kugadzira mafambiro emahara, ekugadzira uye kuita kuti bhiza ritore chiyero charo pacharo pane kuvimba nemutasvi uye nezvaanogara achinongedza kubva kune anodzora. Kupfurikidza nokukumbira bhiza kuti rifambe nenzira iyi, tinomubetsera kubvisa kuoma kunoganhurira mabhiza akawanda anotasva. Bhiza rinobva rawana hunyanzvi uye zvirinani symmetry pamativi ese emuviri waro.

Sikweya yematanda ichanyanya kubatsira kana iwe uchida kubvisa yekare postural kuomarara mubhiza. Kukurumidza kugadzirisa chiyero paunenge uchikwira patani iyi zvinoreva kuti bhiza rako rinoita tsandanyama nekumhanya kwakasiyana uye kusimba. Izvi hazvizomubvumiri "kuyangarara" neinertia, yakanamatira mune imwe rut. Ichi chiitwa chine kuzunguza, kukurudzira bhiza kuti risununguke kumashure, izvo zvinobatsira kukotamisa makumbo ake eshure zviri nani. Bhiza rinotanga kushandisa muviri wake wose zviri nani, uye matanda pasi anomubatsira kuti azvienzanise akazvimiririra, uye kwete kuvimba nerubatsiro rwenguva dzose rwemutasvi.

Isa matanda mana akareba 2,45 m pasi muchimiro cheskweya. Migumo yematanda inobata pakona imwe neimwe.

Tanga nekufamba kana trot. Famba nepakati pechikwere, uchiita pakati pechifananidzo chakareba-sere (ona Mufananidzo 3A).

Zvadaro fambisa "mufananidzo wesere" kuitira kuti uite denderedzwa kumativi ose pakona. Ita madenderedzwa anoenderera mberi (ona fig. 3B).

Pakupedzisira, famba nenzira ye "clover shizha", uchipfuura nepakati pekona mushure me "shizha" rega rega (ona Mufananidzo 3C).

Tips:

• Zvitarise iwe pese paunotyaira nepasikweya. Ita shuwa kuti wakwira nepakati pemapango.
• Usaturike pane musoro webhiza. Pakutanga, angave asina kunyatsotungamira, uye furemu inogona kunge isina kugadzikana pakutanga kwebasa. Usaora mwoyo. Rangarira kuti chinangwa chechiitwa ndechekudzidzisa bhiza kuzvironga patsva.
• Sezviri muDhamondi muArena kurovedza, funga nezve nzira yekudzora bhiza negumbo rako rekunze uye nezve kutungamira kusvava kwaro, kwete musoro wake, kwaunoda kuenda.
• Chengetedza kuonana paunenge uchipfuura nepamusoro pematanda. Vatasvi vazhinji vanowanzodonha mutsara uye vanoramba kubata nemuromo webhiza. Kubatsira bhiza kuchengetedza denderedzwa repamusoro, chengetedza kubata kwakadzikama uye kunyoro.

Mufananidzo 3B: pole square. Scheme "Inoramba ichitenderera". Mufananidzo 3C: kusikweya yematanda. Scheme "Clover leaf".

Paunenge uchinge wawana kusungirirwa kwemaitiro aya, enderera mberi uye gadzira kugadzira. Funga nezve mashandisiro aungaite sikweya, ndeapi mamwe maumbirwo aungaite. Unogona here kuwedzera mafambiro ekufamba paunopinda kana kubuda muchikwere kana mukati maro? Iwe unogona here kuchengetedza uye kudzora kufamba nekumhanya kwakasiyana pakufamba, trot uye canter paunenge uchiyambuka sikweya? Iwe unogona zvakare kutyaira sikweya diagonally kubva pakona kuenda kukona. Kana kuti unogona kutsika muchikwere, mira, wobva watendeuka wobva wabuda pachikwere nenzira imwechete yawakaipinda nayo. Iva nekunakidzwa kudzidziswa uye shandisa fungidziro yako!

Zhek A. Ballu (mabviro); shanduro Valeria Smirnova.