Kodi maphunziro postural. Maphunziro a minofu postural. Thupi oyamba

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Kuyambitsa kusapeza nthawi zambiri ndi underdeveloped kumbuyo minofu. Iwo sangakhoze kuima katundu, chifukwa munthu ikuyenda pang'ono ndipo makamaka kungokhala pansi.

Alibe mavuto amenewa, muyenera kulimbitsa nsana wanu - zikuonekeratu ndi yodziwika kuti zonse. Ngati ndinu masewero olimbitsa aliyense, alangizi chiperekere dongosolo kuphunzitsa, kulimbikitsa chitukuko cha magulu zofunika minofu. Komabe, si onse mophweka.

A pang'ono thunthu

Mu thupi la munthu pali mitundu iwiri ya minofu: Mphamvu ndi postural.

Ntchito ya gulu loyamba minofu, zomwe zili pafupi ndi pamwamba pa thupi - chabe gulu mofulumira, munthu umagwira ntchito mwa mphamvu ya chifuniro. Mwachitsanzo, tikhoza kukweza dzanja lanu kapena kukhotetsa mwendo. Mu capillaries minofu pang'ono, ndipo iwo mwamsanga kufooka chifukwa kudzikundikira asidi lactic.

Postural minofu, kapena ngati iwo ali kutchedwa, zimandilimbikitsa, m'kati mwenimweni pafupi ndi msana. Udindo kaimidwe woongoka pamene galimoto, komanso aima ndi kaimidwe. Iwo amatsutsana ndi mphamvu yokoka. Zonse ntchito minofu imeneyi chikumbumtima ife sitingakhoze, monga ntchito zawo zogwirizana ndi nyumba subcortical ubongo.

Awa ndi minofu zazing'ono, koma amphamvu kwambiri, chifukwa voteji sangachitepo, monga kuyenera gulu zazikulu, nthawi yaitali. asidi Lactic kudziunjikira pang'onopang'ono, chifukwa zochuluka aziwapatsa Mitsempha.

kupindika mavuto msana

moyo wamasiku ano amapereka mpata kusuntha. Malo amodzi mavuto kuyezetsa, minofu wamphamvu kukhala ofooka ndi wamfupi chifukwa cha kuchuluka postural tonus.

Vutoli pakati minofu izi zimabweretsa kupindika msana , ndi chisokonezo wa zachilengedwe zokhotakhota thupi. Choncho, kuvutika osati maonekedwe, koma ntchito ya dongosolo minofu ndi mafupa. Choncho, zomverera chowawa uka. Komanso, mavuto ndi msana, zikubweretsa matenda a ziwalo.

minofu Mphamvu ntchito mosavuta komanso postural kovuta kwambiri. vuto lagona pa choona kuti ntchito yawo munthu asaone ndipo alibe kuchepetsa choncho amafuna dongosolo maphunziro monga njira yapadera ndi ntchito kukhala minofu imeneyi.

Yoga monga maziko

maphunziro Postural monga masiku olimba anaonekera posachedwapa. Iwo mfundo za anati yoga bodza. asanas Traditional Cholinga chake ofunika ndi kulimbikitsa minofu ya thupi, ndi mwapadera kuti msana.

Anayambitsa malangizo "Yoga yeniyeni mayikidwe" Kupweteka galimoto Lyuen linaposa. dongosolo lake maphunziro ikukhudza zazikulu zosangalatsa a minofu, amene adamulowetsa chifukwa cha postural. Komabe, pulogalamu maphunziro mu holo amafuna zipangizo zina zapadera ndi thandizo la mlangizi amene wosaphunzitsidwa.

angabweretse n'kupanga

Ngati zibonga olimba ndi mapulogalamu zofanana, palibe njira, ndipo ndi chikhumbo wophunzitsa, timapereka kuti adziwe mmodzi wa Zochita zikuluzikulu anati yoga.

Maphunziro a oyamba kungakhale asana wina ndi mitundu yake, monga n'kupanga angabweretse zolimbitsa m'chilengedwe chonse. Iwo amagwiritsa magulu akuluakulu minofu, kuphatikizapo zimandilimbikitsa ndi mwachitsanzo postural. Iwo sangathe kuchita statics komanso mphamvu.

Muyenera pang'ono danga ndi masewero olimbitsa thupi kapena wapadera mphasa anati yoga. Choncho:

• Gwadani, kanjedza zina pansi ndipo pa m'lifupi phewa, dzanja ndipo chigongono mfundo imakonzedwa pa mzere umodzi.
• Ku malo poyambira kukweza maondo anu pansi ndi kutenga malo amene amadalira pa manja ndi zala za mapazi, muyaya ngati n'zotheka.
• Planck pa mikono molunjika amafuna voteji minofu m'mimba, pofuna kupewa kupinda pa m'chiuno ndi matako minofu, kuti kuthetsa sagging pansi. Ndi bwino ntchito m'thupi Chioneke mzere wolunjika.
• Nthawi yoyamba kukangamira pa masekondi 10, ndiye kuyesa kuonjezera katundu imene kutalika adzakhala mphindi zochepa.
• Pakuti Baibulo chipangizo kwambiri n'kupanga tsika pa mkono, ndi alternately kupinda manja, kenako nkubwerera ku kuyambira malo. Khalani elbows anakhalabe pansi mfundo phewa ndi mkono ndi phewa kupanga makona a madigiri 90.
• Ngati mukhala ndi aima zinafika povuta, ndiye ngati yaing'ono zina phazi akhoza ayanjane mawondo, manja - pa mkono, ndi zofunika makamaka pamene aphunzitsidwa atsikana. Matako nthawi yomweyo chitsogolo, koma minofu m'mimba mulibe kumasuka. Ku udindo uwu, kukonzanso kulowa bala pa kutalika dzanja kapena pa mkono wonse wakumanja wa.

pulogalamu maphunziro Mwina mulinso ndi zazikulu njira Zochita. Icho chiri motere. Ndi kulandira aima n'kupanga alternately othandiza bondo kwa chigongono zosiyana. Tikuchita pa kofulumiraku, alternating mawondo. Musaiwale kuti thupi - ichi ndi chimodzi molunjika mzere, pamimba ndi matako ndi nkhaniyo ndipo kwambiri silikuyenda bwino.

Planck limakupatsani kulimbitsa ABS wanu, matako, mmbuyo ndi manja. Nawo chilichonse thupi. Atadziwa izo, inu mukhoza kupita mwachindunji maphunziro waukulu.

maphunziro Postural zigwirizana wogwira mtima thupi osavuta. Ngati kubwereza iwo mu ndondomeko, akufotokozera osati mphamvu komanso kupirira.

zochangamutsa

Maphunziro a oyamba ndi akatswiri zapamwamba ayenera kuyamba ndi pang'ono zochangamutsa. Amakhala asanas anati yoga ndi akukonzekera minofu ndi mafupa nkhawa kwambiri.

Tiyeni tiyambe:

1. Tengani thabwa angabweretse.
2. Kwa izo kupita bwino mu Asana "Galu kuipanikiza pansi." Kuti zimenezi zitheke, Atanyamuka ku manja ndi kuwongoka miyendo, zidendene nthawi yomweyo atakhala pansi ndipo mutu wake utapachikika momasuka. Kukhala pa udindo uwu nkhani 16.
3. Patatha izi, nayenso kugwetsera chidendene kuchokera pansi, kufewetsa mafupa phazi, kuchita kubwereza khumi ndi aliyense mwendo.
4. Kutenga kwambiri lunge bwino phazi, kotero kuti phazi chamadzi ndi mbali lakunja la burashi lapansi. Gwirani nkhani zingapo ndi kuwongola mwendo, kuti kutambasula minofu yogwirizana ndi bondo.
5. Kachiwiri tsika mu lunge kwambiri, forearm, dzanja lamanja, kuyesera kubweretsa pansi, kuchita reps awiri.
6. Pa kutulutsa ndi, kukuza thupi lamanja mwendo anawerama ndi kuwonjezera mmwamba dzanja lanu, dzanja lamanzere pa nthawi yomweyo mwamphamvu mbamuikha pansi. Direct view pa likundikanikizira, kukhala mu udindo uwu nkhani 16.
7. Pitani ku asanas "wankhondo ke munthu", ichi limbitsani thupi woongoka, manja kufanana kuchotsa. Choncho phazi lolondola amakhalabe lunge, ntchafu ndi bondo ngodya ndi madigiri 90, bondo ili pamwamba chabe chidendene. Pamaso kusuntha manja ndi kutsamira kumbuyo, si maondo pa m'chiuno, koma kutsegula pachifuwa.
8. Pambuyo ngongole 16 pobwezera thabwa malo ndi kubwereza kwa kumanzere mwendo kulimbitsa thupi.

waukulu

The pulogalamu maphunziro, ndicho ake Mbali yaikulu ndi Zochita zake zoopsa zimene zimafuna pang'onopang'ono magulu onse minofu ndi kuthandiza kulimbikitsa monga waukulu thupi ndi postural minofu.

anyonyomala

ntchito zina pa ntchafu, mwendo m'munsi, kumbuyo ndi manja.

1. Kuyamba, ikani mapazi anu phewa m'lifupi padera ndi manja anawonjezera, makhwatha kutali ndi inu. Kumbuyo akhale molunjika.
2. Pa kutulutsa ndi, kuchita squat, chifukwa kuti unakhota pa maondo, m'chiuno nthawi yomweyo ayenera kufanana pansi. Pamakhala squat ayenera kuti poponya zingabweretse bondo olowa. Manja kusunga kuswana, kumbuyo - mosabisa, musati maondo patsogolo kwambiri. Yang'anani mwatcheru kuti bondo sukupita akutali phazi, mu kuphedwa changwiro ndi pamwamba chidendene.
3. Gwirani kwa udindo 4, kukwera.

Mbali lamba ndi dewatering

maphunziro Postural kulola kuti yambitsa ntchito ya mbali minofu ya thunthu, atolankhani ndi manja.

1. Tengani thabwa imani manja lotambasula.
2. Pa kutulutsa ndi, kutambasula dzanja lako lamanja pansi ndi kutukula, ndi amazipotokola thupi ndi kutembenukira kumanja, burashi ndi imatsogoleredwa kutali ndi inu. The kali mbali amasiya mwamtundu ndi pansi.
3. Dzanja kuukoka mmwamba, kanjedza kutali ndi inu, mwachindunji tione zala zake.
4. Bwererani ku kapamwamba ndi kutulutsa, kuchita Kankhani akuluakulu, elbows nthawi yomweyo kuyang'ana mmbuyo. Nkofunika woyamba atumiza mafupa a chiuno likufanana ndi pansi, ndiye kuchepetsa mkono.
5. Pambuyo Kankhani-kumbuyo mu "bala" ndipo kukokera dzanja mmwamba, kupotokola thupi.
6. Workouts kwa amayi ena monga chimake yosavuta mbali omwera ili m'munsi bondo limodzi pansi. Kufinya mundisonyeze ndi mawondo ake.
7. Bwerezani kukambiranako atasinthana maudindowo ndi dzanja lamanja.

Kulumpha - Pepala

maphunziro Postural anamanga m'njira imene pamodzi ndi ntchito zamanja minofu lalikulu m'gulu ndi yaing'ono. Kuti zimenezi zitheke, anayamba kuchita zotsatirazi:

1. Mapazi anapereka phewa m'lifupi padera ndi pang'ono mawondo awo.

1. Kulumpha mmwamba ndipo pambuyo ankafika, kupanga sitepe kutsetsereka motsogozedwa ndi phazi lolondola. Ikani unasiya phazi pafupi miyendo pa masewera olimbitsa thupi kukhala pa theka akuyesetsa malo.
2. Kachiwiri, kutsatira kulumpha ndi sitepe-Pepala tsopano unasiya phazi pambali.
3. Kachiwiri kudumpha.

maphunziro chabe

The pulogalamu maphunziro masewero olimbitsa thupi ndi kunyumba imakhala njira atatu, ndi kubwereza asanu lililonse thupi.

Tiyeni tiyambe:

1. Pangani anyonyomala asanu ndi banja lake linatha manja ake mbali, nthawi iliyonse kuonjezera matalikidwe, koma pansipa kufanana ntchafu yako pansi sayenera zasiyidwa.
2. Tsatirani angabweretse matabwa mbali ndi kukankhira akuluakulu. Bwerezani kukambiranako atasinthana maudindowo kasanu ndi lamanzere ndi lamanja manja.
3. Tsopano "kulumpha-glide" ayenera kuphedwa nthawi 5.

Bwerezani zovuta kawiri zambiri. Total zolimbitsa thupi nthawi, kuti ndi ofunda ndi chofunikira pafupifupi mphindi 10.

zosangalatsa

zolimbitsa dongosolo ayenera nthawi zonse monga Mangirirani mahatchi kugaleta. Timatha minofu, mafupa ndi Mitsemphayi kuti achire nkhawa ndi kuchepetsa mlingo mtima. Mangirirani mahatchi kugaleta zikuphatikizapo Zochita zotsatirazi:

1. Bodza pa nsana wanu, mikono kunja kwa mbali, kanjedza pansi, mawondo anu. Pa kutulutsa ndi, kuchepetsa maondo anu lamanzere ndi kukhudza pansi, mutu wake pa nthawi yomweyo, kukuza kumanja. Gwirani udindo uwu nkhani eyiti. Yemweyo, kuthamanga njira zina. Bwerezani kawiri.

2. Alandira maondo, kuyenda zotsogola manja kutali zedi, ndi ngodya a m'chiuno ndi mawondo akhale madigiri 90, kuukoka pachifuwa pansi. Gwirani udindo uwu kuti udindo 8.
3. Kuchokera pa ubwenzi udindo pa mawondo ake kuchita chinthu footed lunge patsogolo ndi ingapendame thupi mwendo molunjika, kukhala kukwaniritsa 8. Yesani kukhotetsa ndi nkhani iliyonse yonena onse pansipa mwendo. Bwerezani ndi mwendo wina.

maphunziro Postural ndi kulemera sikutanthauza zipangizo zina zapadera. The chifukwa sanatenge nthawi yaitali, ngati kuti adziwe zovuta ndipo akutenga angapo pa sabata.