Izenzo zokunyanga zomgudu

I-Hypodinamy okanye indlela yokuphila yindawo yokuhlala yinto ehambelana nabantu abaninzi banamhlanje. Kungenxa yoko ukufaneleka okubalulekayo kufikeleleke kwi- gymnastics yokwelapha emgodini, okwangoku kuya kufuneka kwenziwe ngeyesibili, ukuba kungekhona wonke umntu. Ekuqaleni kunzima, ubuvila, akukho xesha-kwaye uya kuhamba, qaphela ukuphucula ukuphucula impilo kunye nokucima imizuzu yale mi sebenzi ngokuzonwabisa. Namhlanje unokufumana i-Tibetan, isiJapan, isiShayina, iziqheliselo zomsebenzi zomgudu, kodwa siza kuqwalasela inguqulo yeklasi evunywe yiingcali ezivela eRashiya, ezicetyiswa ngabagqirha abahamba phambili kunye nabaphathi bezonyango. Ukwenza isicatshulwa esingakhange sibe yingozi kunokuba yingozi, kuba umgudu uyasichukumisa kwimpembelelo yangaphandle.

Ubulunga ngomthunzi: isebe lomlomo wesibeleko

Ezi zifundo zichaphazeleka ngokukhethekileyo kwabo bahlupheke entanyeni, besuka ekhanda, kunye nakumntu wonke ogonywa yi-osteochondrosis yomlomo wesibeleko.

1. Isikhundla sokuqala: sihleli esihlalweni okanye simile, izandla kunye nesiqu. Jikela intloko kwisimo esiphezulu sokhohlo, kwaye ngasekunene. Phinda amaxesha ama-5-10.
2. Isikhundla sokuqala: ukuhlala okanye ukuma, izandla phezu kwesiqu. Nciphise intloko yakho, uzama ukunyanzela i-chin yakho kwisifuba sakho. Phinda amaxesha ama-5-10.
3. Isikhundla sokuqala: ukuhlala okanye ukuma, izandla phezu kwesiqu. Hambisa intloko yakho emva, ngelixa uthabatha ngokukhawuleza i-chin yakho. Phinda amaxesha ama-5-10.
4. Isiqalo sokuqala: uhleli, wabeka intendeni ebunzini. Ukuguqa intloko yakhe phambili, cinezela intendeni ebunzini lakhe malunga nemizuzwana engama-10, uze uthathe ikhefu. Phinda kathathu.
5. Isikhundla sokuqala: uhleli, wabeka intendeni ethempelini. Ukuguqula intloko yakhe ecaleni, cindezela kuyo ngesandla sesandla imizuzwana eyi-10. Ukuphumla. Phinda kathathu.
6. Isikhundla sokuqala: uhleli okanye ulala phantsi. Ukuhlamba ummandla weemisipha emva kwentloko. Cinezela nzima ngokwaneleyo imizuzu emi-3-4.

Xa ufumana intlungu, kufuneka usebenzise ubuchule bokusilalisa, uze ufike emzimbeni. Oku kuya kunceda ukusombulula ingxaki ngokukhawuleza.

Izenzo zokwelapha zomgudu: isebe le-thoracic

Ukuba utyhafile entanyeni, kufuneka uyenze le ngxaki, njengoko ezi zimbini zidibene kunye. Ukuba intlungu isendaweni yakho yecala, ke ucebise ukuba usebenzise isicelo kunye nokusebenzisa umnyango wesibeleko.

1. Isikhundla sokuqala: ehleli esihlalweni, faka izandla zakho emva kwekhanda lakho. Buyela phantsi, uchukumise umlenze ukuya phezulu emva kwesihlalo. Bend back, uze ubeke phambili. Phinda 3-4 amaxesha.
2. Isikhundla sokuqala: ukuhlala okanye ukuma, izandla phezu kwesiqu. Khuphula amahlombe, yima imizuzwana eyi-10. Phumla, phefumula. Phinda amaxesha ama-5-10.
3. Isiqalo sokuqala: silale emhlane wakho, phantsi kwendawo ye-thoracic, faka i-roller enzima nge-10 cm. Hambisa i-roller phezulu okanye iphantsi uze uphinde. Ngommandla ngamnye ufuna iimpango 4-5.

Njengomthetho, eli sebe lomshoshaba lincinci kakhulu, ngoko ke ukusetyenziswa okumbalwa kunele. Ukuzihlaziya ngokugqithiseleyo okanye ukusilalisa kunceda ngoncedo lomnye umntu okanye ukuxilisa.

Izenzo zokunyanga zomgudu

Xa wenza ukuzilolonga, qiniseka ukuba akukho ntlungu enamandla. Yenza usebenze kakuhle, okanye uzame enye.

1. Isikhundla sokuqala: ukulala ngasemva, izandla ezisekuzimbeni, imilenze encipha. Ukunyamezela izidumbu zesisu 5-10 maxesha.
2. Isikhundla sokuqala: ukulala ngasemva, izandla ezisegumbini, imilenze yoluliwe. Phakamisa ibhinqa eliqhaqhayo, yimela imizuzwana engama-10. Emva kokuphumla, phinda. Run 10 maxesha.
3. Isikhundla sokuqala: ukulala ngasemva, imilenze igobile. Isandla sokunene sisedolo elingasekhohlo, ngakwesobunxele kunedolo elifanelekileyo. Khuphula umlenze wakho, kodwa ngesandla sakho, xhathisa. Phinda amaxesha angama-5-10 kwinqanaba ngalinye.

Into eyona nto iqhelekileyo! Imisebenzi yemihla ngemihla iya kukunika umphumo osindelwe ixesha elide.