Exercise "garwe": kubvisa shure marwadzo

A seti kurovedza "garwe" nokuti nomuzongoza rinoumbwa pfumbamwe dzakasiyana muviri dzinokanganisa nedzimwe dzakasiyana tsoka uye urongwa zvakagadzirirwa kudzivirira uye kurapa zvinetso zvetsandanyama nemapfupa ino (kunyanya musana), masaja zvomukati uye kurwadziwa kubva shure uye pelvic tsandanyama. It noushamwari Chiropractor muAustralia pamusana zvaanorumbidza pakati kuchiva pakati nomuzongoza ane garwe, riri kumbobvira vachibatwa ngura uye deformation.

nzira iyi inowanika vanhu chero zera uye mumuviri kugwinya, haatarisiri nzvimbo zhinji kana chinokosha zvokushandisa: inongova nhete dhende kana gumbeze, avete pasi.

Mune zvimwe zviitiko, chiitwa

A seti kurovedza "garwe" nokuti nomuzongoza kunoratidzwa nokuda zvinotevera zviratidzo uye pathologies:

• panguva remuromo uye lumbar Sciatica;
• zvokurwara sacral;
• osteochondrosis;
• intervertebral heniya uye protrusion.

Uyewo rinoshandiswa kuti tsandanyama spasm pamusoro lumbar uye chiuno, asi piriformis tsandanyama chirwere, kuvapo mananara zastoynyeh muna pelvic zvomukati uye zvinetso zviri zvomudumbu uye pachituru. Ngatitarisei kuita muviri ichi.

waivako zvinhu

The specificity kuti "garwe" muviri kune helical kutenderera muviri kana musoro yaenda rimwe divi, uye pamusoro tsoka bheseni mumwe, maererano, inoita muzongoza nokuvhiringidza.

The chikuru Kutonga - ndiko kuteerera manzwiro ako, kudzivisa kurwadziwa uye zvikuru unopinza kufamba. Hatifaniri pakarepo kuti mukuru amplitude nemafambiro, vanofanira kupa muviri ajairire anodziya. All anoitwa musi Achitsaudzira 8 (mana kurutivi rumwe norumwe), pamwe vanenge 3-4 masekonzi vanofanira kugara kutara mashoko yakakoswa nzvimbo.

Mumwe mhando maekisesaizi "garwe" kuti kuitwa zvishoma nezvishoma uye nokungwarira, takatarisa kutandara kuti tsandanyama nemarunda traction. Kufema vanofanira kuva-dimensional matatu,-refu uye kubudikidza mhino. In kwokutanga nzvimbo ine kufema panze, uye panguva kufamba - mweya.

Uyezve, Zvinokurudzirwa kuita kurovedza usina chawadya. Zvakakosha chaizvo pakupera yezvirongwa zvose zvinodikanwa kuti mamiriro dzokuzorora - chete nhema kumusana wako ngaatarire maoko uye makumbo uye maziso akavharwa apo vakabata tsandanyama zvose muviri ari zvachose wakasununguka mamiriro.

№1 misa

Munyaya dzino muviri "garwe" akasikwa shoma vhoriyamu:

1. Avete shure - makumbo dzakatwasuka, panguva pabendekete upamhi oga, maoko akaisa parutivi kuitira kuti vaumbe chete mutsetse - kuti kwaanoda muviri wake kudivi rimwe, uye musoro - kune mumwe.
2. Kutanga chinzvimbo ndiye chete, asi chitsitsinho tsoka mumwe kupfeka minwe vemamwe, iva nechokwadi chokuti nzvimbo tsoka apo nokuchengeta muviri jana.

№2 misa

Kana chiitwa "garwe" wechipiri sandara, kuti nepose pane imwe Kuda kutamba nguva inspiratory kumbomira 4-8 masekonzi:

1. Mabvi hwakakungwa makumbo vanoumba necheparutivi pamusoro 90 °. Neketani gumbo rimwe apo vamwe nhema pamusoro ibvi uye vakaita muviri uye chiuno anotendeuka iri pakatarisana mirayiridzo. Care inofanira kuendeswa kuna pamafudzi uye maoko vakanga zvakasimba aimanikidzwa pasi.
2. Makumbo akangokungawo pamabvi uye akaisa kupfuura papfudzi upamhi. Pasina kutora tsoka dzake kubva pasi, uye chete akatendeuka kwavari kuita U-kwezana hunde uye chiuno kune rimwe divi, uye musoro - kune mumwe. Kana zvinoitika kuti gumbo, riri pedyo pasi, chose rikawira.

misa №3

A chechitatu pamwero kunzwisisa muviri "garwe" musana, izvo vatendera refu, kubva imwe miniti Kuda kutamba panguva yokuchinja yakapiwa womukati kunyaradza iri sezvinotevera:

• Makumbo hwakakungwa pamabvi pa necheparutivi pamusoro 90 ° kana zvishoma kurei nechiuno zvakasimba pamwe makumbo mudenga uye nemabvi noku mutsara parutivi mapfundo. Ita anoshandura muviri wake kuitira kuti muhudyu ake akaramba vachikotama angled uye zvinyoronyoro akarara pasi (kana zvichibvira). It haabvumirwi kuti kamwe kufamba kana chin'a gumbo donhwe pasi.
• The ichocho pakati zvokudya tsoka uye kutamira, asi pakupedzisira nguva kutwasanudza gumbo, riri kumusoro uye kuedza rwake kubata pedyo, unogona zvakare omutambidza shoma kudhonza ari sock pamusoro tsoka.
• Right rutsoka wrap zvishoma hwakakungwa kuruboshwe gumbo kuti muviri rorutsoka rwake rworudyi ukabatwa pamusoro mupambare kuruboshwe (yoga nzvimbo inonzi garudasanoy feet). Itai akasiya kwezana chiuno, saka kusvikira amplitude kana nezvekufadza. Kana vari vapfumi, Zvinokurudzirwa kuti nhema panzvimbo iyi masekondi anenge 30, uchifemera uye zvakaenzana.

Mimwe miitiro kuvandudza ropa riyerere achitevedza muzongoza mutsetse

kumutsa aya ukabatwawo kubva hatha jooga tsika uye kuedzwawo zveBhaibheri zvakawanda uye vanoita, nezvaizoitwa zvakazorodza kwetsandanyama kuitika dzinenge pakarepo! Kunoda kuomarara uye kuzvimba, kufema hunowedzera akasununguka, saka zvinhu izvi zviri pachii vanhu vane zvinetso zviri kufema uye zvemwoyo nehurongwa. The huru mugariro - the adequacy of kuita:

• Avete dumbu rake, vakatama yakananga rworudyi kuruboshwe muchanza kumusoro uye nzvimbo zvokuti bhurasho avete sandara pamafudzi pamwe mutsetse, wechipiri ruoko iri akatura pasi pamwe pamuviri, uye akakungurutsa panze, nemichindwe kumusoro. Muviri kuti nhema kurudyi kuitira kuti akaiswa pamusoro mutsara bondo kana pasi, asi kwete nechepazasi sternum. Befu, kuburikidza nzvimbo pakati pamafudzi mashizha, vachiedza kuchengetedza nzvimbo iyi napo panguva inhalation amuudza. The kukwanisa kuva kubva masekondi 30 kuti miniti, kana chiveve pakati minwe zvichava - musafunganya, sezvo tsika kuri kuitika. Kana iwe anongoerekana nzvimbo maoko vanotama ari raundi zvitange nepakati uye kuzorora pamwe muviri pasi nokuda 10-20 seconds. Dzokorora mhiri.

• Avete dumbu rako, utore rworudyi kurudyi uye tigoshingairira zvakasimba pamusoro yose pakureba maoko pasi. Hazvina dzakatwasuka, uye muchindwi zvinoenderana pamafudzi rwakashodoka. Nyatsoongorora vanodzinga mutumbi ruoko (haina kufamba!), Dzokerai divi uye mukotamise mabvi ako, edza kusunda chipfuva, vachichengeta scapula uye pamafudzi majoini shure. Kugadzira masekondi 30, ipapo kuzorora uye vadzokorora mhiri.