Mavidiyo apamwamba kwambiri a 15 amamva kupweteka kwakumbuyo ndikukonzanso msana ndi Olga Saga

Malinga ndi ziwerengero, kusapeza bwino nthawi zonse ndi kupweteka kwa msana kumachitika 30% ya anthu akuluakulu. Tikukupatsani mavidiyo apamwamba a 15 kuchokera ku ululu wammbuyo ndi Olga Saga zomwe zingathandize kubwezeretsa ntchito ya magawano a msana ndikuyiwala za ululu wammbuyo.

Mavidiyo ochokera ku ululu wammbuyo zothandiza osati chifukwa cha Kuthetsa Mavuto ndi msana, komanso kupewa matenda omwe angayambitsidwe ndi moyo wongokhala, kuchita masewera olimbitsa thupi nthawi zonse, kusintha kwa zaka. Msana wathanzi ndi thupi lathanzi. Mubwezereni kwa mphindi 15 zokha patsiku ndipo thupi lanu lidzakuthokozani

Kutsegulidwa kwa ma chiuno: makanema 7 ndi Olga Saga

Ubwino wamakanema a ululu wammbuyo ndi Olga Saga:

  • chithandizo ndi kupewa matenda osiyanasiyana a msana (osteochondrosis, protrusion, herniation, lumbago, sciatica, etc.);
  • kuchotsa ululu wosatha wammbuyo ndi mafupa
  • kubwezeretsa kusinthasintha kotayika komanso kuyenda kwa msana
  • kuchotsedwa kwa kupsyinjika, kuuma ndi minofu ya kumbuyo
  • ndi kumatheka magazi m`chiuno dera, miyendo ndi kumbuyo, kusintha kwamikodzo dongosolo
  • mapangidwe olondola kaimidwe
  • kulimbitsa minyewa yakumbuyo yakumbuyo ndi dongosolo la minofu
  • Kuwulura kwa thoracic ndi kubwezeretsanso ziwalo za pachifuwa
  • kutsegula kwa m'chiuno
  • kuchepetsa mafuta m'chiuno ndi kumbuyo
  • kusintha kwa magazi m'thupi ndi kumapangitsanso kugwira ntchito kwa ziwalo zamkati
  • kuchotsa kupsinjika, kupeza kupepuka komanso kumasuka
  • kuonjezera mphamvu ya thupi ndi thanzi lonse.

Makanema 15 a ululu wammbuyo ndi Olga Saga

Makanema ambiri omwe amaperekedwa kuchokera ku ululu wammbuyo amakhala pafupifupi mphindi 15. Sadzakutengerani nthawi yochuluka, koma mukamachita pafupipafupi, mudzalandira zotsatira zabwino.

Mutha kusankha makalasi omwe mumakonda kwambiri, ndipo mutha kusinthanso makanema onse omwe mukufuna. Kuti muphunzitse muyenera Mat okha, makalasi onse amakhala odekha komanso omasuka.

1. Zochita zolimbitsa thupi za msana (Mphindi 15)

Kanemayu wangopangidwa kuti achotse ululu wammbuyo komanso kupewa matenda oopsa a msana. Zimaphatikizapo machitidwe ogwira mtima komanso osavuta omwe amachitidwa atagona ndikukhala pansi: kupindika, kupotoza, kutambasula kwa msana. Komabe, ngati panthawiyi munali ndi matenda a msana, zovutazo zimayendetsedwa osavomerezeka.

Masewera olimbitsa thupi osangalatsa a SPINE / Chithandizo-ndi-prophylactic complex

2. Kukonzanso mafupa ndi msana (Mphindi 15)

Kuchita pafupipafupi vidiyoyi ikuchokera ku ululu wammbuyo, mutha kusintha kaimidwe kanu, kuchepetsa kuuma kumbuyo ndikuwonjezera mphamvu ya thupi ndi thanzi labwino. Phunziro kwathunthu atakhala pansi mu malo Lotus ndi gulugufe. Zochita zomwe zikufunsidwazi zithandizanso kuti atsegule mafupa a m'chiuno ndikuwonjezera kufalikira kwa magazi m'dera la pelvic.

3. Zochita muofesi: zolimbitsa thupi (15 mphindi)

Vidiyo iyi ndi yochokera ku ululu wammbuyo umalimbana ndi kusintha kwa msana, kuthetsa kuuma kwa khomo lachiberekero ndi kusintha kwa magazi m'thupi. Maphunziro amachitika kwathunthu atakhala pampando, kotero inu mukhoza kuchita izo ngakhale mu ofesi popanda ntchito kwa mphindi 15.

4. Kukula kwa kusinthasintha ndi kumasuka ku ululu wammbuyo (mphindi 15)

Tambasula phunziro kwa oyamba kumene umalimbana chitukuko cha kusinthasintha kwa miyendo ndi kumbuyo, kulimbikitsa msana ndi mpumulo ku ululu wa msana ndi kumasuka wonse wa thupi ndi mantha dongosolo. Zochita zonse ndizosavuta, ngakhale zatsopano, kuphedwa kwawo kungayambitse vuto. Mukuyembekezera makwinya a mlatho, mwendo ukukweza m'malo ogona, reverse placket.

5. Kuchita mofatsa kwa nsana wathanzi (mphindi 20)

Izi mphindi 20 wofatsa ntchito umalimbana kutambasula ndi kulimbikitsa msana ndi kuthetsa spasms minofu ndi ululu kumbuyo. Zimaphatikizapo masewera olimbitsa thupi monga mlatho umabwerera mmbuyo, lateral traction, Superman. Zikoka zazikulu pamunsi kumbuyo.

6. Kuchita zofewa kwa msana (Mphindi 13)

Zochita zosavuta zolimbitsa thupi kuchokera ku ululu wammbuyo, mudzatha kulimbikitsa minofu yakuya ya msana, kuti mutulutse kupsinjika m'munsi, m'dera la interscapular, ndi m'khosi. Zimaphatikizapo masewera olimbitsa thupi monga mphaka, Sphinx, nkhunda.

7. Mphaka wovuta: chotsani kupsinjika kumbuyo kwanu (mphindi 15)

Mankhwalawa ndi mavidiyo odzitetezera ku ululu wammbuyo kudzakuthandizani kusintha msana kuti muchepetse kupsinjika kumbuyo ndi m'chiuno. Maphunziro onse amachitika pamiyendo inayi: mudzachita zolimbitsa thupi "mphaka" ndikusintha kwake kosiyanasiyana. Kuchita masewera olimbitsa thupi "mphaka" ndi imodzi mwazothandiza kwambiri popewa komanso kuchotsa ululu wammbuyo.

8. Pumulani kumbuyo ndikulimbitsa minofu ya corset (mphindi 18)

A ya ntchito umalimbana kubwezeretsa ntchito za msana, kuthetsa ululu m`mbuyo ndi mapangidwe kaimidwe olondola. Kuphatikiza apo, mudzagwira ntchito yolimbitsa minyewa ya corset pochita masewera olimbitsa thupi osavuta a kutumphuka, moyenera komanso kulimbikitsa msana. Zambiri mwazochita zolimbitsa thupi zitagona chagada, kupatula chipika chamiyendo inayi.

9. Zochita zisanu zochokera ku ululu wammbuyo (Mphindi 12)

Kanemayu akuchokera ku ululu wammbuyo kumaphatikizapo machitidwe a 5 ogwira mtima: kukoka bondo ku chifuwa; kubwerera mmbuyo; gonani pamalo opendekera; "mphaka" ndi zosiyana zake; chokoka atagona pansi pogwiritsa ntchito khoma. Maphunziro ndi abwino chifukwa ndikwanira kukumbukira zolimbitsa thupi zingapo ndipo mutha kumaliza phunziroli popanda kanema.

10. Kutambasula pang'ono kuchokera ku ululu wammbuyo (Mphindi 15)

Soft dynamic practice yopangidwa ndi Olga Saga kuti apititse patsogolo kusinthasintha kwa mafupa, kukula kwa kusinthasintha kwa msana, kulimbitsa ndi kumasula kupsinjika kwa minofu ya msana. Gawo loyamba la kalasi likukhala, mudzachita zozungulira ndikupendekera kumbali ndi kutsogolo. Ndiye mukuyembekezera zolimbitsa thupi atagona kumbuyo. Pomaliza, mudzachita ntchito zina mu lamba ndi kugona pamimba pake.

11. Momwe mungachotsere ululu wammbuyo (Mphindi 15)

Kanemayu akuchokera ku ululu wammbuyo kungathandize kuthetsa ululu wa m'munsi kumbuyo ndi rump, kumasula msana wanu wam'mwamba, kulimbitsa minofu yakuya ya msana. Kuonjezera apo, mudzagwira ntchito mogwira mtima potambasula miyendo ndi kutsegula chiuno. Zovutazo zimaperekedwa kwa oyamba kumene, koma oyenera kwambiri kwa anthu omwe ali ndi kutambasula bwino.

12. Kulimbikitsa ndi kukonzanso msana (13 mphindi)

Izi zolimbitsa thupi umalimbana kulimbikitsa kumbuyo minofu ndi intervertebral disks, komanso kukhala kusinthasintha kwa msana ndi kuchepetsa ululu m`dera lumbosacral. Maphunziro ali pamimba kwathunthu ndipo amaphatikizapo kumbuyo, kusiyana kwa Superman, pose, ngamila, Cobra.

13. Zochita zolimbitsa thupi zosinthika kumbuyo (Mphindi 10)

Kanemayu akuchokera ku ululu wammbuyo cholinga chake ndikukulitsa kusinthasintha kwa msana, kukokera msana ndikuchepetsa kupsinjika kumunsi kwa msana. Mu theka loyamba mudzachita masewera olimbitsa thupi ngati galu woyang'ana pansi. Ndiye udzanyamula mphaka ndi Mphiri. Ndi gawo lalifupili kwa mphindi 10 mudzagwira ntchito bwino pakusinthasintha kwa msana.

14. Kukokera kwapakati: kupweteka kumbuyo (mphindi 13)

Zochita zolimbitsa thupi, zomwe mumakoka msana, kusintha kaimidwe, kuchotsani kupsinjika kwa minofu yakuya ndikuchotsa ululu wammbuyo. Zochita zonse ndizotambasula motsatira: otsetsereka a thupi ndi kutembenuka. Pulogalamuyi imaphatikizapo mawonekedwe ambiri osasunthika omwe amachitidwa atagona pansi, atakhala pansi, m'malo onse anayi.

15. Kuvuta kwa msana wathanzi (mphindi 20)

Ndipo mtundu wina wa zolimbitsa thupi umalimbana kuwongolera ndi kubwezeretsa ntchito za msana ndi mapangidwe olondola kaimidwe. The akufuna ntchito kukhazikika msana, kuthetsa spasms ndi ululu kumbuyo, kulimbikitsa minofu corset.

Kugwira ntchito nthawi zonse mavidiyo kuchokera ku ululu wammbuyo ndi Olga Saga, mudzachotsa zotsatira zoipa za ntchito yokhala chete, mudzapeza nyonga yatsopano ndi nyonga, kusintha kusinthasintha ndi kuyenda kwa msana. Maphunziro ochepa aulere kuchokera kwa wophunzitsa wotchuka youtube adzakuthandizani kuchiza thupi lanu ndikuyiwala za nkhawa ndi kutopa kumbuyo.

Onaninso:

Yoga ndikutambasula Msana ndi m'chiuno

Siyani Mumakonda