Indlela yethu yokuphila yanamuhla iholela eqinisweni lokuthi izifo zentanyeni nomgogodla yonke "zivuselelwa" njalo, okungukuthi, abantu abasha abaningi banezinkinga ezinjenge: osteochondrosis , kyphosis, lordosis, scoliosis, hernia, njll. Isizathu sisobala - indlela yokuphila ehlala phansi, ukudla okungalingani kanye nokungabi khona okuphelele kokusebenza ngokomzimba. Sizokukhuluma ngokuthi udinga ukulayisha umzimba wakho ngesinye isikhathi, futhi namhlanje sizokutshela ngokuzivocavoca kokuqala kwe-neck gymnastics okungayikuqinisa kuphela futhi kuwuvuselele, kodwa futhi kuzokwenza ukuthi ukuthunyelwa kwakho kube yinkosikazi.
Ukwelapha noma ukuvimbela
Ukuzivocavoca okulula okwenziwe ekhaya noma emsebenzini ekhompyutheni kungavimbela izifo eziningi. Ungazikhethela lezo zivivinyo ezingabonakali kahle, kodwa zivame ukugcina umsoco wezincuba, i-cartilage, iholele ekutheni umsila wezwi. Kodwa-ke, uma ubukhona besifo seluvele bubala, uzosizwa kuphela ngokuzivocavoca kokwelashwa kwentamo, ozoyenza ngaphansi kokuqondiswa komzimba wamazinyo.
Intambo izokutshela ukuthini?
Cabanga ukuthi indoda yangempela kufanele ibukeke kanjani: intaba eqinile, inokwethenjelwa, ekwazi ukubhubhisa? Kufanele abe nentamo eqinile ngemisipha ethuthukile futhi ebonakalayo.
Futhi manje cabanga owesifazane onomhle: omuhle, ohlala esemusha, eqhoshayo. Mayelana nentsha yabesifazane abagcini nje ukukhuluma, kodwa bememeza isimo sentamo. Isikhumba esinomgogodla unamandla okwehlisa konke ukudla kwakho ngokuqina.
Izinhlobo zokuzivocavoca entanyeni
I-isometric gymnastics entanyeni iyakwazi ukushaya ngokushesha imisipha yentamo. Okuyinhloko yalezi zivivinyo ukulwa: intamo ngesandla, entanyeni nasemhlabathini, njll.
Kanti, ukwelula ukuvivinya umzimba kwenduku kuyingxenye yokwelula. Ukuzivocavoca kuhloswe ukwelula imisipha, ukuthuthukisa ukuguquguquka kwenhliziyo nentambo yonke.
Namuhla sizoyeka ukuvivinya ama-gymnastics entanyeni. Sizokwenza izivivinyo ezenza kusebenze ukudla okunomsoco, ukunciphisa ukukhathala futhi ngokushesha ziholele ithoni yentamo.
- Siqala ngokuhlukumeza komzimba ongaphansi komzimba. Amakhonkco omlomo ngomzamo ophansi ngokuphansi ngangokunokwenzeka, ukuhlunga yonke intamo. Uma kukhona imibimbi emibi emlonyeni, yibambe ngeminwe yakho. Intamo epholile, sinama-16. Senza izindlela ezintathu.
- Sabeka amahlombe, sithutha intamo phambili nangemuva. Amahlombe ayengenalutho, ikhanda alishintshi, kuphela intamo ihamba. Ukuphindaphinda: 8.
- Manje imisipha ye-lateral isebenza. Amahlombe awahambisani, elula indlebe efanele ngakwesokudla, indlebe yesokunxele kuya kwesobunxele. Uhambisa eceleni intamo kuphela. Ukuphindaphinda: 8.
- Sixhuma amavivinyo amabili adlule, futhi senza ukunyakaza embuthanweni. Inkamo - phambili, kwesokudla, emuva, kwesokunxele. Ngakho-ke imibuthano engu-4 ngakwesinye isiqondisi, no-4 - kwenye.
- Siphendulela amakhanda ethu ngakwesokudla, sidonsa izintamo zethu, sibheke ehlombe elifanele, sibheke amakhanda ethu ngakwesobunxele, sidonse izintamo zethu, izikhumba zethu zibheke ehlombe lethu lesokunxele. Ukuphindaphinda: 16.
- Manje welula intamo: siyancipha indlebe ehlombe lokunene, silungise isikhundla, buyela ku-FE, wehlisa indlebe ehlombe lesokunxele, lungisa, udonsele, ubuyele ku-FE. Ukuphindaphinda: 16.
- Sinciphisa indlebe ehlombe lesokunxele, senze isigamu sejika ukusuka ehlombe lesokunxele kuya kwesokudla. Inhloko inzima. Phinda izikhathi ezingu-8 ngakolunye uhlangothi.
- Siya phambili ekhanda phambili, lesi sifo sifinyelela ku-fossa e-jugular. Siphindela ku-IP. Phinda izikhathi ezingu-4.
- Amazinyo nezindebe ezingezansi zihlanganisa i-lip engenhla, uphonsa ikhanda lakho, uqinise ukuvivinya umzimba, unciphise emaceleni omlomo ohlangothini. Gcina isikhundla bese ujika ikhanda ekhoneni elingakwesokudla bese ubala ku-8. Siphindela ku-IP, sinciphisa ikhanda bese siphindela okufanayo ngakwesobunxele.
- Ekuzilolweni kokugcina, sihlanganisa konke okwenziwe ngaphambili: uthatha i-lip engenhla ngezindebe ezisezantsi, ugxilise ikhanda, wehlise emaceleni emlonyeni, wenze ukuphenduka okulungile ngokubambezeleka, wenze ukuphenduka kwesokunxele ngokulibaziseka kwamasekhondi angu-8.