Ngatidzidzei sei kutambanudza zvakanaka shure

Uye munoziva kuti kufamba kwenyu mamiriro vanoti pamusoro zera rako? Famous mitambo nyanzvi Joseph Pilates akati panguva makore womunhu muviri kunobva zvakananga pamusoro utano musana wake. Kana utano, ipapo iwe unenge kutarisa muduku uye kunzwa zviri nani. Kana nguva kuita zviitwa musana, mifananidzo zviri munyaya ino, zvichabatsira kuwedzera tsandanyama matauriro, nokuda paunogona kunatsiridza chitarisiko, kunzwa, panguva imwe chete kuwana mamiriro akanaka. Vaya vanoda kusimbisa tsandanyama zviri shure uye panguva imwe chete kutambura kubva kurwadziwa munharaunda, zvichava kufarira zvinotevera inobudirira uye anobatsira muviri.

How kutambanudza shure tichibatsirwa muviri, "akatambanudza kumashure"?

Kana uchida kuzorora musana wako, zviri chiitwa kwamuri. Rinoda kuitwa zuva nezuva, zvinganaka pakarepo pashure chikoro kana basa - iyi, uchawana achida kushanda. Mukuita kudaro uchakwanisa kushandisa abdominal tsandanyama, flexors uye extensors yacho nomuzongoza. Gara uri pabonde, vypryamte shure, mapendekete kuzorora, maoko vatiitire mberi, achiisa pamusoro pamafudzi-upamhi kunze. 90 dhigirii Bend tsoka. Tora kufema zvikuru. Exhaling, zvishoma nezvishoma vanotanga kuenda pasi, apo vakapoteredza musana uye kudhonza maoko enyu mberi. Ndatura befu uye kudhonza nomuzongoza. Sezvaunoramba exhale, unbend musana wako, kutangira kubva musana. Panopera ruramisa mashoko vertebrae ari remuromo nomuzongoza. Ita 4 anogadza dzinenge.

How kutambanudza shure tichibatsirwa muviri "Kutakura makumbo?"

Zvinotevera muviri kuchakubatsira ruoko rezasi shure tsandanyama uye abdominal tsandanyama. Kana usingazive sei kutambanudza musana wako, ipapo pasi pamusoro nhoo kumusana kwako, simudza musoro wako uye pamapfudzi kure pasi, apo munomimina abdominal tsandanyama. The pamafudzi zvinofanira anombotwasanudza. Right gumbo kufonyora panguva ibvi, apo kudhonza kuti pachipfuva chake, uye ruoko rwake rworuboshwe vamutsirwe madhigirii 45. By anotendeuka makumbo angu, muchivabvuta apo kukudhonzai kune ake gumbo rimwe, ipapo mumwe. Kusimbisa ibvi mutoro asingadi pedyo chiratidzo rworwendo 90. Dzokorora pachiitwa ichi nguva maviri, achirangarira dzose kuzochera nedumbu ufuridzire zvikuru. Zvakakodzera ruoko kuti abdominals uye tikarega shure netsandanyama.

How kutambanudza musana wako kushandisa "Mhute!" Uite?

Ichi chimwe chezvinhu dzakakurumbira muviri. Kufunga nezvokuti sei kutambanudza tsandanyama ari shure, zvakanakisisa kusarudza izvozvo sezvo kuzviita kuderedza navo panguva yechiitwa, uchishanda panguva imwechete uye abdominals.

Avete dumbu rako, unofanira ruoko makumbo ako uye maoko kurutivi. Fema, uye kudhonza yenyu abdominal tsandanyama. The thorax uye musoro akamutswa zvishoma, asi mhino chinotungamirwa panguva paburiro. Mutsipa panguva imwe chete unosara uri vanhuwo mutsetse pamwe nomuzongoza.

Kubvarura pamusoro zvokufuridzirwa kubva pasi kuruboshwe gumbo nezvakarurama ruoko, gara panzvimbo ino. Zvadaro kusimudza rwako rworuboshwe ruoko uye rorudyi, uye ipapo kuzopedza panguva chinzvimbo. Dzakatendereka uye chipfuva vanofanira kuparadzaniswa pasi. Usarega shanduko maoko nemakumbo, kufema uye kunze rave pamusoro nyaya shanu.