Ima izindwani. Ukuzivocavoca "birch": amasu Ukuhola

Ima izindwani ( "Birch") - a ewusizo isici Acrobatic ngawo wonke umuntu ubhekene okungenani kanye esikhathini esithile ekuphileni kwabo. Lokhu umzimba ezilula kufakwe ohlelweni okuphoqelekile okwenziwa ezikhungweni zemfundo ngokomzimba esikoleni isetshenziswa hlelo lokuqeqeshwa kwezemidlalo, ngisho kwenzeka imikhuba yomzimba ngamakhasimende ezingokomoya, njengokuya yoga. Kuyini isizathu ithandwa kangaka?

Ima izindwani: ukusetshenziswa

Yomusa ume izindwani ayikwazi overestimated. Ngenxa isikhundla okuhlanekezelwe zomzimba ngesikhathi "birch" ukuzivocavoca ngcono futhi rejuvenation wawo wonke umzimba. Lokhu yokuzijwayeza Kunconywa njengoba panacea izifo zokuphefumula, ikhanda kanye nezinhlungu kokuya esikhathini, ukuqunjelwa. Ima izindwani iyithuluzi elihle ngenxa ukwelashwa kanye nokuvimbela varicose emithanjeni. umsebenzi Gymnastic kunomphumela ezuzisayo phezu sezinzwa futhi uhlelo endocrine yomuntu, ekuthuthukiseni kanye inkanuko nezindlala endocrine.

Ngenxa umzimba njalo kuthuthukisa kwegazi, ekuthuthukiseni umoya-mpilo saturation izitho zangaphakathi, ibuyekeziwe kwamangqamuzana nezicubu zomzimba. Qeqesha Kusizuzisa ku ipheshana yesisu umsebenzi womuntu by inkanuko ukugeleza kwegazi, inqubo zisusa ubuthi. "Birch" - ithuluzi esikhulu ukubuyiselwa nezimo umgogodla, imisipha ukuqeqeshwa umlenze, emuva bese ucindezela.

umphumela

wokusebenza imi izindwani kusiza:

• ukunciphisa umthwalo e isimiso sokujikeleza kwegazi;
• ukubuyisela patency futhi kuyaqina yegazi;
• ngcono ukuhamba yomgogodla;
• ukuqinisa imisipha kanye namalunga;
• kusebenze cell ukuvuselelwa nogwali kwezicubu;
• ekulinganiseni jikelele ibhalansi hormone ;
• uphumule isimiso sezinzwa;
• zisebenzisa ezijulile ukuphefumula besisu;
• sikhuthaze indlala yegilo;
• ukuthuthukisa ama-apharathasi vestibular ;
• kusheshiswe umzimba futhi kusebenze nezinye izinqubo eziningi emzimbeni.

ubufakazi

Gymnastics ezinqunyiwe ukwelashwa kanye nokuvimbela izifo:

• yomoya: rhinitis, imikhuhlane, ukucinana kwemigudu yokuphefumula, isifuba somoya, kwesifuba;
• Isimiso senhliziyo nemithambo yegazi: isifo occlusive, isifo sokuqina kwemithambo yegazi, varicose emithanjeni;
• GI: ukuqunjelwa, hemorrhoids, ethunjini;
• isimiso sezinzwa: neurosis, neuralgia, migraine, dystonia semithambo.

"Birch" belulekwa ukuzijayeza wokubuyiselwa uhlelo buthaka amasosha omzimba, ukuqiniswa jikelele umzimba ngemva kokugula isikhathi eside. Ima izindwani - ikhambi kuhle ukuqwasha, ukukhathala okungamahlalakhona nokucindezeleka, anda excitability isimiso sezinzwa ngenxa yokucindezeleka kakhulu ezingokomzimba nezingokwengqondo. Lokhu ejimini kahle ephumula emva isimo kanzima ezicindezelayo kusiza ukubuyisela kuvumelana kwalo nokulinganisela.

Izimo

Rack "birch" is contraindicated kunoma iyiphi ukulimala emgogodleni (wesibeletho, thoracic, lumbar), displacement we akwazi ukugcina intervertebral, umbhunu, sciatica nezinye izifo yomgogodla. It is hhayi Kunconywa ukuzijayeza umzimba for abantu abasheshe bacasuke esikhonzini yayo izifo nomfutho wegazi ophezulu kanye wenhliziyo: isifo senhliziyo, angina, senhliziyo. Usebenzisa akuvunyelwe ngesikhathi izifo sibi esithathelanayo elingenhla ipheshana zokuphefumula, exacerbation izifo ezingamahlalakhona. It is hhayi Kunconywa ukuzijayeza yokubeka esesikhathini, ukukhulelwa.

Amalungiselelo umsebenzi

Ngaphambi umsebenzi, "birch" kuyadingeka ukuze kulungele lo emisipheni nasemalungeni. Uma isesimeni esihle ngokomzimba, uvivinye umzimba njalo, khona-ke kuyoba kardiorazminki mncane impela. Ngaphambi the yokubeka abente isethi encane umzimba zishise imisipha: swings ezingalweni zakhe futhi imilenze ngaphandle, eguqa umzimba, squats, push-ups noma ngaphezulu bayichezukisa. Ngemva ukuqhutshwa gaphambi kuya postures nabokhulumile.

Wabasaqalayo, ngubani awalwi ngokuvivinya umzimba njalo, kuholele kokuzivivinya, yokuphila ogxile umzimba, yenza isivivinyo "birch" ngaphandle ukuqeqeshwa ngaphambi ngokomzimba akuvunyelwe nakancane. imisipha ongaqeqeshiwe nezihlanganiso abakwazi ukusingatha umthwalo ngesikhathi ume izindwani. Ngenxa yalokho, kwandisa izikhathi eziningana ingozi yokulimala. Sincoma ukuthi ukuchitha ezinye ukuqeqeshwa okubuyisela azokulungiselela emisipheni nasemalungeni ukuze umzamo ngokomzimba, bese wenza "Birch" nge saziso pre-Amazing.

zokuvimbela ingozi

Ima izindwani - umsebenzi ezilula kodwa eziphumelelayo, ukuqaliswa okuyinto kahle abaqeqeshwe amaqembu eyinhloko imisipha yomzimba. Phakathi ukuqeqeshwa abathintekayo imisipha emuva nesisu, izibunu, ngaphambili nasemilenzeni labaqaphi elingemuva. isisindo umzimba kufanele njalo iwe emahlombe. Uma ngesikhathi umsebenzi unomuzwa wokuthi kulimaza yomgogodla wesibeletho, ukuze ugweme ukulimala kuyadingeka ukuze alungise ukuma nabokhulumile. Noma yimuphi ukungakhululeki - isizathu ukuba banake inqubo ngokubulawa imi izindwani kuze ephelele ukumisa amakilasi.

Uma une ecinene ngesikhathi zibhekise okuhlanekezelwe, azame ukudonsa up esifubeni hhayi ukuthi ujikise ikhanda lakho noma entanyeni bacondze etindzaweni letehlukene. Uma kukhona ukukhwehlela, iqolo, kutuswa ukwenza engasindi izinguqulo Racks kanye umzimba ekhethekile ukuthuthukisa ukuhamba kwe-thoracic, emgogodleni wesibeletho. Buciko sesimweni nabokhulumile okokuqala, cela othile uthango ngokulondoloza umzimba kule sikhundla uqotho.

imishini ezemidlalo

In the version zakudala ekusebenziseni "birch" wenziwa ngaphandle nemishini ekhethekile umsebenzi. Ngalesi ukuqeqeshwa kungase kudingeke kuphela mat encane ukuthambisa umthwalo amathambo wesibeletho. Uma ayaqala nje uhlanganyele umkhuba noma ukuthola yokubeka isikhathi eside, ishidi ngaphansi emahlombe eligoqiwe ithawula noma ingubo encane. Ngenxa yalesi amathambo awekho ngaphansi kwengcindezi ukuxhumana izibuya kanzima. Ukuze enze engasindi umzimba ezidinga ukusonga esihlalweni ezengeziwe.

Yima ngaphandle ukwesekwa

umsebenzi Gymnastic ngaphandle ukwesekwa - sokumelela ezingasoze zabuna izindwani. Technique akakubangeli nobunzima kubantu abaqeqeshiwe engabe esakwazi ukuhamba amalunga, emgogodleni nezimo, muscled kahle. Ngaphambi ekilasini, ukulungiselela, bendlale mat ezithambile phansi. Ukuzivocavoca okungcono in a nezemidlalo ezikubambayo, ukwenza kube lula ukulawula isikhundla umzimba, okwenza izinguquko ezidingekayo isikhathi. ukusebenza inqubo:

• ilale naye emuva zakhe phezu mat - izandla ezibekwe eduze umzimba, izintende phansi, imilenze uqondile, amadolo nezinyawo kukhona nabo nomunye;
• esiphezulu Ufaka imilenze yakhe phezu kwekhanda lakhe;
• isandla goba endololwaneni, wabeka izandla zakhe phezu ephansi emuva;
• qondanisa imilenze.

Uma reception ilungile ke umzimba wakho, ehlombe ukumisa kumele waqonda, phezulu side. Izinyawo namadolo ubamba ndawonye, kwamathanga nezinqe entanyeni esishubile waqonda, kwesilevu ngokuthinta esifubeni, izandla zakhe phezu kwenhloko emuva, izindololwane zihlanganiswa ngangokunokwenzeka. Breathing ngesikhathi umsebenzi ezijulile, uqinile futhi bazole. Hlola adala udinga ukuhlanekezela kancane futhi ngokushelela, ngibeke izandla zakhe emuva.

"Birch", umdwebo

Ukuzivocavoca nge support - sokumelela engasindi ku izindwani. Technique ihlukile okufana classical. Njengoba ngokuvamile odongeni ukwesekwa, okuyinto nganoma isiphi isikhathi ungathembela. Lolu khetho ilungele wabaqalayo, Wabasaqalayo ukufunda yokuzivocavoca. Phakathi ukukhishwa "birch" kuyinto ithuba ukukufunda ngokuningiliziwe konke izakhi umzimba, isipiliyoni ngokujulile zonke izicubu ukusebenza. Ngaphezu kwalokho, uma ngesikhathi ukuma uyozizwa ukhathele kakhulu noma ubuhlungu, uzokwazi ukuba akhulule ukungezwani ngokomzimba, encike obondeni. Technique:

• lala mat - imilenze wamvusa, izibunu ngangokunokwenzeka emdulini, Izandla emaceleni yakho, izintende phansi;
• ukukhulisa umzimba engezansi, izinyawo beseyama odongeni;
• wabeka izandla zakhe phezu encane emuva, eguqa izindololwane zakho;
• qondanisa imilenze.

Ezigabeni zokuqala sincoma ukuba afeze ukuqeqeshwa, yanjalo edonsa omunye umlenze, futhi omunye encike obondeni. Landela izidingo eziyisisekelo ukuze kuqalise ukusebenza inqubo imi izindwani: le esifubeni perpendicular phansi, umlenze ehamba phambili is boned, izindololwane encishisiwe Ubuningi bamahora, amathambo wesibeletho kuthiwa waqonda, kwesilevu sakhe usemahlombe esifubeni, amahlombe sisuselwa izindlebe. Breathing ngesikhathi umsebenzi owaziwayo kanye ethule. Qeda umsebenzi in reverse kancane futhi ngokushelela. Njengoba yingcweti le ndlela birches, ukuya ibha ngaphandle ukwesekwa.

engasindi umzimba

Abantu abakuthola kunzima ukubamba ukuma isikhathi eside ngoba yokuba buthakathaka ngokomzimba futhi noma ukungabi ukuqina, kutuswa ukuzijayeza engasindi umsebenzi. Gymnastics wenziwa usebenzisa esihlalweni alo, esiza ukugcina umzimba endaweni. Technique:

• Thina uhlale onqenqemeni esihlalweni, izinyawo zakhe ngemuva;
• yehlisa ngokucophelela emuva engenhla kwisitezi;
• ukukhulisa imilenze up.

Ukwenza kube ukhululekile isikhathi eside ukuba isikhundla kwi esihlalweni esihlalweni kokuba indwangu ethambile ngaphansi emahlombe, beka ingubo noma isiguqo. Phakathi umsebenzi esisindo main awe phezu kwebhande ehlombe, ikhanda nentamo Kumelwe ngilale buthule phansi. Ukuphefumula sibuyela kwesijwayelekile, bushelelezi futhi ijulile. Phuma aphume yokubeka ku oda reverse ngaphandle ukunyakaza kungazelelwe noma jerks. Ngenxa yezizathu zokuvikeleka ezengeziwe, ubambe imilenze kwesitulo ngezandla zakhe.

Lapho ukubamba ukuqeqeshwa

imikhawulo okubalulekile ukuqeqeshwa izindawo ume izindwani singanikezwanga. Ungakwazi bahlanganyele kokubili endlini futhi bengaphandle. Le mfuneko eziyisisekelo ukuze kusetshenziswe - endaweni encane a surface flat, ukuze imishini iyasebenza kahle. Ima izindwani futhi kudinga isikhala, izinto yangaba yinkimbinkimbi okukhulu noma okuncane ukuthi kungaphazamisa nawe ngesikhathi Amazing yakho.

Uma wenza ekhaya, khona-ke khulula isikhala esanele ukuze kusetshenziswe ifenisha kanye nezinye izinto ingaphakathi. Uma obonisa ongaphandle, bese ukhetha ingxenye obala nge surface bushelelezi, kude izihlahla, notshani, njll Lezi izinyathelo kuyokusiza ukuba uzivikele ukulimala ngokwengeziwe nemihuzuko ngenkathi usebenza off the imishini yokubeka ku izindwani.

Nini futhi kanjani bahlanganyele

Ukuqeqeshwa njalo kuyasiza kakhulu ukuthuthukisa impilo, wanezela amandla, ukuhola kwi-rejuvenation zomzimba. Ima izindwani Kunconywa ukuba afeze zonke izinsuku ekuseni noma kusihlwa, ngemva 1-2 amahora emva kokudla. Qala abaqhuba umsebenzi, ukubamba isikhundla imizuzwana engu-30 kuya ngomzuzu 1. Njengoba ekuthuthukiseni ngokomzimba kwemisipha emzimbeni, ukuthuthukiswa izakhi postures nabokhulumile ukwandisa isikhathi ukuba imizuzu 25-30 ngosuku.

Umnqopho main ekuqaleni ukwenza inqubo efanele: ukulawula isikhundla umzimba, indawo ezandleni nasezinyaweni. Thatha isikhathi sakho, musa ukuphoqelela isikhathi ukuqeqeshwa, ukuze singathwesi kulimaze imisipha emuva nentamo. Nakani ukungakhululeki lapho uvivinya umzimba. Gymnastics wenziwa ngendlela efanele, uma ubuhlungu lingekho ngokuphelele kunoma iyiphi yomgogodla, imisipha ngenkuthalo isebenza ukulondoloza isidumbu sisendaweni ekahle, ukuphefumula yayikhona intuthuko engatheni, ezijulile nokuzola.

Ima izindwani: isithombe

postures Incasiselo abaqeqeshiwe kahle zonke emisipheni nasemalungeni zomzimba. Simple umsebenzi Gymnastic kuyokusiza ukuba siphinde sithole ukwazi ukuzivumelanisa nezimo yomgogodla, ngcono kwegazi, oyenza isebenze umzimba, ukuqinisa imisipha emzimbeni. enza njalo yokubeka, uyozizwa vivacity, ekuqhumeni amandla namandla. "Birch" - isihluthulelo rejuvenation nokuvulwa umzimba ngasiphi yobudala.