Kuchirapa muviri nokuti tsandanyama ari muzongoza

Kuchirapa muviri - kuva kurovedza kuderedza kurwadziwa nezvirwere zvakawanda. Yakatanga zvidzidzo ake, mumwe murwere anofanira kusarudza kupfuura rakakodzera siyana uye kutevera kuti imwe nguva, kutamira kubva nyore kuti kurovedza zvakaoma. Sport hakufaniri achiperekedzwa kurwadziwa, uye zvikurukuru fuma yavo. Pakutanga, unogona kugamuchira zvishomanana kuwedzera muchimiro marwadzo, chokwadi ichi kunoratidza kuti tsandanyama vajaire mutoro itsva Zvisinei, nokufamba kwenguva, zviratidzo izvi vaende. The chikuru Achishandisa hwomuviri kurapa - iri dosed panyama mutoro. Kana chiitwa anosarudzwa nemazvo, unogona kuvandudza tsandanyama mukatanga dzimwe nzvimbo.

Zvakanakirei muviri kurapa?

Nyanzvi vanokurudzira pre-Workout anodziya muviri chikamu inoda kudzidziswa. Kuti aite izvi, unogona kuisa zvakafadza tauro kwemaminitsi 10 kana kutora rinopisa nemvura. Tanga kurovedza mumuviri vanofanira kungwarira chaizvo, uye kana paine marwadzo, ipapo zviri nani kumbosendeka zvachose. Kuchirapa muviri inofanira kuva tsika, asi muchiitiko chino zvichataurirana imwe kukanganisa muviri. Nyanzvi dzinoti kana iwe uchiita mumuviri kurapa kwemaminitsi 15 pazuva panguva iyoyo panzvimbo, munyika shomanana vachava oneka zvabuda. Musafunga kuti physiotherapy achaita pakarepo kubvisa chirwere, nekuti matambudziko kazhinji uchingounganidza kwemakore uye kuagadzirisa kunoda nguva. Chinangwa chikuru ezvidzidzo izvi ndiko kuitira kudzivisa exacerbation echirwere zvirwere kana kuderedza navo.

Zvairatidza kuti muviri:

• Postinfarction mamiriro, ischemic mwoyo chirwere, BP.
• Low musana marwadzo, havachanyatsogoni mamiriro.
• Cheshuga, kufutisa.
• Asthma, mabayo, bronchitis chirwere.
• Kusagadzikana tsinga.
• Damage uye kukuvara ari zvetsandanyama nemapfupa hurongwa.
• Zvirwere zviri zvomudumbu hurongwa.
• Arthritis, arthrosis.
• Pamuviri uye ari postpartum nguva.
• Gynecological matambudziko.

Kuchirapa muviri. Kurovedza.

LFK maitiro nokuti remuromo muzongoza

Exercise №1. Vamire kana agere nechigaro, tsoka pamwe, maoko wakapetwa pasi. Vhura musoro nzira yokutanga kurudyi, ipapo kuruboshwe. Dzokorora 7-10 nguva.

Exercise №2. Vamire kana agere nechigaro, tsoka pamwe, maoko wakapetwa pasi. The chirebvu pasi, kuedza paiva kuti chipfuva chake. Dzokorora 7-10 nguva.

Exercise №3. Vamire kana agere nechigaro, tsoka pamwe, maoko wakapetwa pasi. Vanokunga musoro wako musana uye kudhonza chirebvu. Dzokorora 7-10 nguva.

Kuchirapa muviri nokuti thoracal muzongoza

Exercise №1. Akatasva cheya ine backrest vanofanira kukotama shure, musoro wake akaribata maoko, ipapo achisendamira mberi. Dzokorora 3-4 pazvinhu.

Exercise №2. Avete shure kwako, isa shure pasi pamutsago. Vata pamutsago maoko ake shure musoro wake. Bend uye musimudze musoro wake pamwe rokumusoro chikamu chomuviri, kudzokorora 3-4 rinovira.

Exercise №3. Agere kana akamira, makumbo voga. Dhonza maoko ako uye kunzwisisa kuruboshwe chiningoningo noruoko rwake rworudyi. Tilting kurudyi. Zvadaro changed maoko. Ita nzira mumwe 3-4 pazvinhu.

Kuchirapa muviri nokuti lumbar muzongoza

Exercise №1. Avete shure kwako, maoko rakareba muviri. Kutamburira abdominal tsandanyama, kwete tuzhas vaisakoshesa mweya wangu. Dzokorora 7-10 nguva.

Exercise №2. Avete shure kwako, maoko rakareba muviri. Anosimudza musoro uye yokumusoro mutumbi, kwete kutora rutsoka rwake kure paburiro. Vapone munzvimbo yakadaro inenge mumasekonzi 10, vadzokorora chiitwa 10 nguva.

Exercise №3. Avete musana wake, makumbo hwakakungwa zvishoma pamabvi. Isa rworudyi pamusoro pebvi, zvakabaya gumbo uye ruoko kudzivisa kusimuka. Kushandura ruoko negumbo uye vadzokorora 7-10 nzira imwe neimwe divi.

Kuchirapa muviri vana kunodiwa panguva paumbwe zvetsandanyama nemapfupa ezvinhu, hunobvumira kuti kutenga yakanaka mamiriro uye noutano majoini. Pazera mumwe nehafu kana maviri, kana mwana anotanga kufamba, uye mumakore mashanu kana matanhatu okuberekwa paakadzingiswa vachigadzirira chikoro, zviitwa izvi zvinonyanya kubatsira uye kukosha.