Kumira mashizha. Exercise "Birch": Lead unyanzvi

Kumira mashizha ( "Birch") - yaibatsira Acrobatic chinhu icho munhu wose anotarisana kanenge kamwe muupenyu hwavo. Izvi zviitwa nyore re rokumanikidzirwa purogiramu yedzidzo hwomuviri kuchikoro rinoshandiswa kudzidziswa purogiramu vari mitambo, kunyange rikaitika akatarisa muviri-tsika womudzimu, yakadai yoga. Ndechipi chikonzero kukurumbira zvakadaro?

Kumira mashizha: kushandiswa

Nyasha kutsigira zvipande hazvigoni dzakanaka. Nokuda inverted nzvimbo muviri panguva "Birch" maekisesaizi kuvandudzika uye rejuvenation yose muviri. jimunasitikisi ichi inokurudzirwa kuva mushonga kuti zvirwere zvokufema, nomusoro uye kumwedzi nemarwadzo, zvomudumbu matambudziko. Kumira mashizha wakanaka chishandiso mishonga uye kudzivirira varicose mutsinga. Gymnastic muviri une zvainoita huta uye kunobatsira kwemakemikari anobudiswa gadziriro womunhu, kuvandudza uye anotokonya kuti kwemakemikari anobudiswa mumasero.

Nokuda uchirovedza muviri kunonatsiridza kweropa, nani okisijeni saturation kuti nhengo dzomukati, iri yoku- masero uye nyama dzomuviri. Rovedza kubatsira pamusoro zvomudumbu chomunda basa dzevanhu masero aibuda ropa, muitiro dzichibvisa tsvina. "Birch" - chombo mukuru kudzorerwa musana mukana wokushandiswa, kurovedza gumbo tsandanyama, musana uye wokudhinda.

kushanda

Kugara kuita pamire mashizha zvinobatsira:

• kuderedza mutoro iri kweropa ino;
• adzorere patency uye elasticity rwengarava ropa;
• uvandudze mufambo of muzongoza;
• simbisa nemarunda uye mapfundo;
• Activate Sero patsva nenyere munyama;
• kudzikamisa uchitikurudzira hormone pachiyero ;
• zorora tsinga;
• kushandisa yakadzika abdominal kufema;
• inotokonya thyroid shwanu;
• kukudziridza ari vestibular midziyo ;
• rikurumidze muviri uye Activate nemamwe maitiro zhinji pamuviri.

umboo

Gymnastics nachiremba mishonga uye kudzivirira zvirwere,

• Airways: rhinitis, chikosoro, bronchitis, asima, wheezing;
• kumwoyo: occlusive chirwere, atherosclerosis, varicose mutsinga;
• GI: kupatira, Mamota intestinal urikanwi;
• tsinga: neurosis, neuralgia, migraine, vascular dystonia.

"Birch" vari akanyeverwa yokuita kuti kudzorerwa kuderera rokuzvidzivirira, zvinonyatsorehwa nokusimbaradza muviri mushure pokurwara kwenguva refu. Kumira mashizha - mushonga wakanaka hope, chisingaperi kuneta uye kuora mwoyo, vakawedzera excitability pakati tsinga somugumisiro zvikuru mumuviri uye mupfungwa mupfungwa. yokurovedza muviri Izvi zvakanaka relaxes pashure zvakaoma zvinhu zvinoshungurudza kunobatsira kudzorera kuwirirana yemukati nokudzikama.

Contraindications

Rack "Birch" iri contraindicated chero kukuvara musana (remuromo, thoracal, lumbar), kuti misha yose intervertebral discs, heniya, Sciatica nezvimwe zvirwere nomuzongoza. Hazvina yakarumbidza kudzidzira zviitwa kuti vanhu asingatani neBP uye ayo zvirwere mushandi mwoyo: nechirwere chemwoyo, angina, mwoyo kukundikana. Achishandisa hakubvumidzwi panguva chakasimba zvinotapukira okumusoro kufema turakiti, exacerbation echirwere zvirwere. Hazvina yakarumbidza kudzidzira rack panguva yekutevera, pamuviri.

Kugadzirira chiitwa

Pamberi chiitwa, "Birch" zvakafanira anodziya tsandanyama uye mapfundo. Kana uri utano chimiro, kushandisa nguva dzose, ipapo iwe uchava zvikuru diki kardiorazminki. Asati rack kuita diki vanochengeta kurovedza kuti anodziya tsandanyama: Anoita maoko nemakumbo voga, vaikunga muviri, squats, inotunga kupota kana kurerekera pemvura. Pashure inodziya-up yacho inverted postures.

Nokuti beginners, vasingabvumi kuita nokugara uchirovedza muviri, upenyu ndakagara, vakawanda ndakagara mararamiro, ita maekisesaizi "Birch" pasina kurovedza muviri risati riri zvachose wairambidza. Untrained tsandanyama uye mapfundo havagoni kubata mutoro panguva vamire pamusoro mashizha. Somugumisiro, anowedzera kanoverengeka njodzi yokukuvadzwa. Tinoratidza kuti yaunopedza basa rokudzorera kuti achagadzira tsandanyama uye mapfundo kune muviri kuedza, uye ipapo kugadzira "Birch" pamwe fanira pre-Workout.

tsaona dziviriro

Kumira mashizha - nyore asi ichibudirira muviri, kuti Implementation iyo zvakanaka yakadzidziswa huru mapoka muviri netsandanyama. Munguva kurovedza raisanganisira tsandanyama ari shure uye dumbu, magaro, pamberi uye makumbo rwemberi. uremu muviri vanofanira nguva dzose kuwira pamusoro pamafudzi. Kana panguva yechiitwa uchifunga kuti yoga anonyatsovhura ari remuromo nomuzongoza, kuitira kudzivisa kukuvara kunodikanwa kururamisa inverted mamiriro. Chero kusagadzikana - chikonzero kuteerera magadzirirwo rokuurayira pamire mashizha kusvikira yakakwana kumbomira makirasi.

Kana unonetseka pakufema panguva inverted kunoisawo, edza kuti gondo chipfuva uye kwete kutendeuka musoro wako kana mutsipa kwakasiyana-siyana. Kana paine chikosoro, shure marwadzo, Zvinokurudzirwa kuita lightweight neshanduro Racks uye anokosha Muchiitwa kutanga kufamba pamusoro thoracal, remuromo nomuzongoza. Nekuita inverted nzvimbo kokutanga, kumbira mumwe munhu iwe ruzhowa nokuramba muviri ari akarurama chinzvimbo.

midziyo mitambo

Mugore klassiske shanduro pachiitwa "Birch" rinoitwa pasina muviri zvokushandisa chinhu chinokosha. Panguva nokudzidziswa uku ungafanira chete chiduku rukukwe kuderedza mutoro pamusoro ari remuromo vertebrae. Kana uri kutanga kuita tsika kana kuti kuwana pani kwenguva refu, jira pasi pamafudzi akapeta tauro kana negumbeze diki. Nokuda kwaizvozvo vertebrae havasi pasi kumanikidzwa kuonana rakaoma uriri. Kuti aite lightweight shanduro Muchiitwa inoda wokuwedzera Kumbofungatira chair.

Mira pasina rubatsiro

Gymnastic muviri pasina rubatsiro - munhu chaiwo anomira pamusoro mashizha. Chidobi haakonzeri nematambudziko vakadzidziswa vanhu vane mufambo mapfundo, kuti musana kuchinja, zvakanaka muscled. Pamberi pekirasi, gadzirira akaidzikira zvinyoronyoro bonde pasi. Exercise kudiwa zvakasimba-zvakakodzera mbatya, kuita kuti zvive nyore kudzora muviri chinzvimbo, zvichiita kuchinja nguva. waivako chidobi:

• pasi musana wake pabonde - maoko anoiswa pamwe pamuviri, michindwe pasi, makumbo yakananga, mabvi uye tsoka uchikurukura nemumwe;
• kunonyanyisa anovhundutsa makumbo ake pamusoro wake;
• ruoko vanobwembura panguva kugokora, akaisa maoko ake pamusoro rezasi shure;
• ruramisa makumbo enyu.

Kana kugamuchirwa wakarurama, ipapo muviri wako, kubva pamafudzi kumisa zvinofanira anombotwasanudza, elongated uchikwira. Feet mabvi kuchengeta pamwe chete, dzakatendereka uye magaro nerongo mutsipa anombotwasanudza, chirebvu anobata chipfuva ake, maoko ake pamusoro musana, ivo emaoko vanounzwa pamwe napo. Kufema panguva yechiitwa zvakadzama, akadzikama uye akanyarara. Ongorora dzakoromora unofanira kuderedza zvishoma nezvishoma uye zvakanaka, nokuchengeta maoko ake shure.

"Birch", mufanidzo

Exercise aine rutsigiro - munhu lightweight anomira pamusoro mashizha. Chidobi yakasiyana dzekare musiyano. Sezvo kazhinji rutsigiro rusvingo, izvo chero nguva unogona kuvimba. Ipfungwa Izvi yakanaka beginners, beginners kudzidza jimunasitikisi. Munguva aurayiwe "Birch" ndiwo mukana kudzidza zvakadzama zvinhu zvose zviitwa, yakadzika ruzivo vose kushanda netsandanyama. Uyezve, kana panguva kumira unozonzwa kuneta chaizvo kana kurwadziwa, uchakwanisa kuvasunungura mumuviri udzikamise akasendamira pamusoro porusvingo. chidobi:

• pasi pabonde - makumbo vanomutswa, magaro sezvinobvira pamadziro, maoko pana panhivi dzenyu, michindwe pasi;
• mutsai rezasi muviri, ikafamba pamusoro porusvingo patsoka;
• akaisa maoko ake pamusoro muduku ari shure, vakafugama emaoko enyu;
• ruramisa makumbo enyu.

In kwokutanga matanho tinoratidza kuti tiite kurovedzwa, rave kudhonza rimwe gumbo kumusoro, uye mumwe akazendamira pamadziro. Kutevera zvinodiwa kuti Implementation pakati magadzirirwo pamire mashizha: kuti mutumbi perpendicular pasi, kutungamirira gumbo riri boned, emaoko maximally ipfupi, kuti muromo wechibereko vertebrae vari anombotwasanudza, wake chirebvu hunogara pamusoro mubhokisi, mafudzi nokubuda kubva nzeve. Kufema panguva yechiitwa kwakaenzanirana uye akanyarara. Kugumisa pachiitwa zvisizvo zvishoma nezvishoma uye zvakanaka. Zvaakanga nyanzvi chisarudzo ichi birches, kuenda kubhawa pasina rubatsiro.

Lightweight shanduro Muchiitwa

Vanhu vanoona zvakaoma kubata vavatore kwenguva refu nemhaka Kurwara uye kana kushaya vanokodzera here, Zvinokurudzirwa kuti kudzidzira lightweight shanduro muviri. Gymnastics rinoitwa kushandisa shangu cheya, izvo zvinobatsira kuchengeta mutumbi panzvimbo. chidobi:

• Tikagara pamupendero nechigaro, tsoka dzake pamusoro shure;
• Nyatsoongorora kudzikisa yokumusoro shure pasi;
• simudza makumbo mudenga.

Kuti vagare kwenguva refu kuti panzvimbo pachigaro nechigaro wakati kuwarirawo zvinyoronyoro jira pasi mapfudzi, isa negumbeze kana pamutsago. Panguva yechiitwa chikuru muviri uremu awire pamusoro pamafudzi bhanhire, musoro uye mutsipa paucharara chinyararire pasi. Kufema akadzikama, mvere uye zvakadzika. Exit kubva rack iri nekwekupedzesera pasina kamwe kufamba kana jerks. Nokuti mamwe kuchengeteka, bata makumbo cheya namaoko ake.

Where kusimudza kurovedzwa

Special kurambidza chokurovedza nzvimbo mira pamusoro mashizha haana inopiwa. Unogona kuita zvose mumba uye panze. The kudiwa kuti chiitwa - chiduku nzvimbo munhu sandara pamusoro, saka kuti midziyo iri kumhanya zvakanaka. Mira pamusoro mashizha kunodawo nzvimbo, Hwakarongeka makuru kana madiki zvinhu zvinogona kuvhiringidza nemi panguva Workout yako.

Kana muchiita pamba, asununguka gwanza kuti muviri yacho midziyo nezvimwe nechomukati zvinhu. Kana kushandisa makomba, ipapo kusarudza pachena mugove ane mvere pamusoro, kure miti, makwenzi, etc. zvokungwarira izvi kuchakubatsira uzvidzivirire mamwe kukuvara nemakakuvara pandaishanda kubvisa rack midziyo pamusoro mashizha.

Kana uye sei kuita

Training nguva dzose kunobatsira zvikuru kuvandudza utano, akawedzera simba, achitungamirira rejuvenation muviri. Kumira mashizha inokurudzirwa kuti aite ose zuva mangwanani kana manheru, mushure maawa 1-2 pashure zvokudya. Tanga kuita maekisesaizi, bata chinzvimbo masekondi 30 kusvika 1 miniti. Sezvo kukura mumuviri tsandanyama mumuviri, kukura zvinhu inverted postures kuwedzera nguva kusvika 25-30 maminitsi pazuva.

The chikuru pakutanga kuita zvakarurama unyanzvi: kudzora nzvimbo mumuviri, nzvimbo maoko netsoka. Tora nguva yako, regai kumanikidza ya kudzidziswa, kuti arege kuparadza tsandanyama ari shure uye mutsipa. Nyatsoteerera kusanzwa panguva yechiitwa. Gymnastics rinoitwa nemazvo, kana zvachose ndisipo kurwadziwa chero musana, tsandanyama achishingaira anoshanda kuramba muviri zvakanaka nzvimbo, kufema rakadzikama, yakadzika uye akadzikama.

Kumira mashizha: Photo

Inverted postures zvakakwana vakadzidziswa zvose tsandanyama uye mapfundo muviri. Simple gymnastic muviri kuchakubatsira kuvazve kuchinja ari nomuzongoza, kuvandudza kweropa, zvaanopa simba kuti muviri, simbisa tsandanyama panyama. Kugara kuita pani, uchanzwa kuti vivacity, Explosão simba uye simba. "Birch" - kiyi rejuvenation uye kuzoita muviri chero zera.