Indlela yethu yokuphila yanamhlanje ibangela ukuba izifo zentamo kunye nomgudu ngokubanzi zihlala "zivuselelwa", oko kukuthi, abaninzi abantu baninzi baneengxaki ezinjenge: osteochondrosis , kyphosis, lordosis, scoliosis, hernia, njl. Isizathu siyabonakala - ukuhlala kwindlela yokuhlala, ukutya okungenakulungelelaniso kunye nokuphela kokungabikho komsebenzi. Siza kuthetha malunga nokufuneka ulayishe umzimba wakho ngezinye ixesha, kwaye namhlanje siza kukuxelela ngemisebenzi yokuqala ye-gymnastics yentamo engeyikuyiqinisa kuphela kwaye iyayibuyisela kwakhona, kodwa iya kwenza ukuba ubude bakho bube bukhosini.
Unyango okanye ukukhusela
Ukuqeqeshwa okulula ekhaya okanye emsebenzini kwiikhompyutheni kunokukhusela kwizifo ezininzi. Unokuzikhethela ezo zivivinyo ezingabonakali kakuhle, kodwa zifake ukulungelelanisa isondlo samathambo, i-cartilage, ekhokelela ekutheni ithoni ye-muscle. Nangona kunjalo, xa ubukho besifo sele sele bucacile, uya kuncedwa kuphela ngamayeza okunyanga entanyeni, oya kuyenza phantsi kolawulo lwe-orthopedist.
Intamo ithetha ntoni?
Khawucinge ukuba yintoni indoda enyamekayo ifanele ibukeke ngathi: intaba, isinyanisekileyo, inokuthenjwa, inokukwazi ukuchitha? Kumele ukuba abe nentamo eqinile kunye nezihlunu ezibonakalayo nezibonakalayo.
Kwaye khawucinge ngomfazi ococekileyo: ubuhle, usoloko eselula, uziqhenyce. Ngokuphathelele ulutsha lwabasetyhini alugcini nje ukuthetha, kodwa ukukrazula imeko yentamo. Isikhumba sentamo elukhuni sinokukwazi ukuphazamisa konke ukutya kwakho kunye nokuqina.
Iintlobo ze-gymnastics entanyeni
Isometric gymnastics entanyeni inakho ukukhawuleza ukupompa imisipha yentamo. Ingundoqo yale mizobo yokhuselo: intamo ngesandla, intamo kunye nomgangatho, njl.
Ngaloo ndlela, ukunweba i- gymnastics entanyeni kuyinxalenye yokwelula. Ukuzivocavoca zijoliswe ekululazeni izihlunu, ukuphucula ukuguquguquka kwentamo kunye nomqolo wonke.
Namhlanje siza kumisa kwi-gymnastics enobungozi entanyeni. Siza kwenza iimveliso ezisebenzisayo ukondlo olungaphantsi komzimba, ukukhulula ukukhathala kwaye ngokukhawuleza zikhokele ithoni yentamo.
- Siqala ngoxinzelelo lwe-muscular subcutaneous. Amacangca omlomo ngomzamo ophantsi ngaphantsi kangangoko kunokwenzeka, ugxotha intamo yonke. Ukuba kukho imibimbi embi emlonyeni, yibambe ngeminwe yakho. Intamo epholileyo, sibalelwa ku-16. Senza iindlela ezintathu.
- Sifake amahlombe, sithutha intamo phambili nangemva. Amagxa awapheli, inhloko ayiguquki, kuphela intamo ihamba. Ukuphindaphinda: 8.
- Ngoku izidumbu zesebe zisebenza. Amagxa awapheli, atyula indlebe yokunene ngakwesokunene, indlebe yekhohlo ukuya kwesobunxele. Uhambisa ngaphandle kwentamo. Ukuphindaphinda: 8.
- Sidibanisa iimbini ezimbini zangaphambili, kwaye wenze ukuhamba kwesazi. Ingxowa - phambili, ekunene, emva, ekhohlo. Ngoko izijikelezo ezi-4 kwicala elinye, kunye ne-4 - kwelinye.
- Siphendulela iintloko zethu ngakwesokudla, sidonsa iintamo zethu, sijonge ihlombe elilungileyo, jonga iintloko zethu ngakwesobunxele, sitshole iintamo zethu, isangqa sethu sibheka phezu kwehlombe lethu lasekhohlo. Ukuphindaphinda: 16.
- Ngoku solule intamo: sinciphisa indlebe kwiphepha elifanelekileyo, lungisa imeko, buyela kwi-FE, unciphise indlebe kwiphepha lasekhohlo, ulungise, utshintshe, ubuyele kwi-FE. Ukuphindaphinda: 16.
- Sinciphisa indlebe kwiphepha lasekhohlo, yenza i-half-turn turn from the shoulder left to right. Intloko inzima. Phinda izihlandlo ezili-8 ngapha nangapha.
- Siphantsi kwekhanda phambili, i-chin isifikile kwi-fossa ye-jugular. Sibuyela kwi-IP. Phinda amaxesha amane.
- Amazinyo asemlonyeni kunye nemilomo ayamkela umlomo ophezulu, uphonsa intloko yakho, uqinise umzenzelo, unciphise emagumbini omlomo emacaleni. Gcina indawo uze ujike intloko ekhoneni eliphezulu kwaye ubale ezisibhozo. Siphindela kwi-IP, siyancipha intloko size siphindele ngokufanayo ngakwesobunxele.
- Ekusebenziseni kokugqibela, sidibanisa yonke into eyenziwe kwangaphambili: bamba umlomo ophezulu kunye nomlomo ophantsi, ujikeleze intloko, unciphise emakhonkco omlomo, wenze ulungelelwano olufanelekileyo ngokulibaziseka, wenze ukujika kwekhohlo ngokulibaziseka kweemitha ezi-8.