Zogwiritsira Tsiku lililonse m'mawa wokhulupirira kwa amuna

Kuti thupi ndinali wamng'ono ndipo wokongola, muyenera kuyesetsa pang'ono. Ndipo akazi kuposa wochepa ndi oyenera ngati munthu kuposa bumpkin loterolo chachikulu "mtolo wa misempha". Choncho tiyambepo ... Daily m'mawa zolimbitsa ayenera kuyamba ndi kuwala kuthamanga mu malo kwa mphindi 7-10. Ndiye inu mukhoza kupita Zochita zikuluzikulu:

1. alternately kumanzere jabs ndi dzanja lamanja. Kudzongoka. Manja maondo ndi elbows, zala, Finyani mu zibakera. Akanikizire elbows anu thupi, kukweza burashi kuti mlingo nkhope ngati kutseka mutu nkhonya ya. Kulumpha kusindikiza kumanzere mwendo patsogolo, dzanja lamanja nthawi yomweyo kuchita yamba. Pa lotsatira mwendo kulumpha ndi kusintha: kutsogolo ayenera kukhala bwino mwendo. Yemweyo ayenera kuchitika ndi manja anu: dzanja lamanja azibwerera nkhope, pomwe chigongono - kwa thupi, ndi dzanja lamanzere - kudzongoka Akumenya ndi mdani kungoganiza. Tsatirani kulumpha ndi kusintha kwa manja ndi mapazi popanda kuima kwa mphindi zosachepera ziwiri.

Kodi malangizo ayenera kutsata Mapazi 1-6 nambala?

Pa madzi kalasi ndi bwino kumwa, kapena kuti achite mosathamanga kudzakhala kovuta. Ngati pakhosi youma, monga muzimutsuka pakamwa panu.

2. Iye anagwa, pofinyidwa, kulumpha. Pansi ndi luso manja anu, kuwasuntha iwo kulemera. Kumalumpha pambali miyendo kumbuyo, kutenga aima "bala" (a thupi elongated mu mzere wolunjika). Direct kuyang'ana patsogolo. Kuchita Kankhani-mmwamba. Wrench, kumangitsa miyendo m'chifuwa, kubwerera ku malo ake apachiyambi. Popanda kutenga mpweya, ndilumphepo oposa, kufika manja ake denga.

Kodi malangizo ayenera kuchitidwa onyamula item nambala 2, omwe ali mbali ya m'ndandanda wa Tsiku lililonse m'mawa Zochita kwa amuna?

Bwerezani ndondomeko ya kayendedwe mosalekeza nthawi osachepera 20. Ngati thupi misa muli kwambiri, kuchita Zochita popanda kudumpha, koma musaiwale kukhalabe mayendedwe mkulu, musalole nokha kumasuka.

3. bondo amenye. Kuloza kulemera kwa phazi lolondola ndi kuchita bondo la kumanzere mwendo ndi chabwino. Ndiye kusintha miyendo ndi kuchita chimodzimodzi ndi bondo lake lamanja.

Kodi malangizo ayenera kuchitidwa onyamula item nambala 3, komwe ndi ya Tsiku lililonse m'mawa Zochita kwa amuna?

The apamwamba a bondo anamuukitsa, minofu m'mimba ndi kutengapo mbali. Ntchitoyi limakupatsani ntchito minofu yanu m'mimba, thupi, msana ndi matako, koma contraindicated pamaso pa chophukacho intervertebral.

4. oblique azipiringa. Kuima pamalo "bala". Mapazi kuvala zala zako m'chiuno m'lifupi padera, makhwatha kuphwa pansi. Popanda kutukula matako, kutsatira kupotoza - kukuza mafupa a chiuno kumanja. Kwezani phazi lako anasiya pansi ndi maondo pa bondo. Imodzi kutambasula dzanja lako lamanja. Tambasula chigongono lako lamanja kwa bondo lako lamanzere. Ife kubwerera ku malo poyambira ndi kuchita kupotoza zosiyana.

Kodi malangizo ayenera kuchitidwa onyamula item nambala 4, yomwe ndi mbali ya Tsiku lililonse m'mawa Zochita kwa amuna?

Bwerezani nthawi osachepera 20 (mphindi 3-4 popanda yopuma). Njira iyi osavomerezeka chifukwa anthu amene ali ndi mavuto ndi msana. Ngati inu zimawavuta thupi pa dzanja limodzi, kutsatira kupotoza yekha ndi miyendo ndi mafupa a chiuno.

5. kukoka miyendo ndi chifuwa. Kuyambira malo ndi chimodzimodzi mu ntchito m'mbuyomu. Kuikira manja anu pansi ndipo popanda kusintha udindo wa thupi, kumangitsa bondo kumanzere kwa pachifuwa. Kenako, popanda kugwira pansi ndi mapazi anu, atenge mwendo anaukitsidwa ndi kuvala sock. Popanda kupuma, kumangitsa bere kwa mwendo. Sunthani ngati akuthamanga ndege yopingasa.

Kodi malangizo ayenera kuchitidwa onyamula item nambala 5, omwe ali mbali ya m'ndandanda wa Tsiku lililonse m'mawa Zochita kwa amuna?

Ngati boma limalola zimfundo, angachichite magulu onse kulumpha. Simulating akuthamanga, musaiwale kuti thupi mu malo amodzi ndipo osati kukweza m'mwamba matako. Kumangitsa maondo pa mayendedwe chomwecho kwa mphindi zochepa - monga mphamvu. Ngati mukufuna kusokoneza kuipidwa, kuphatikiza ntchito yonseyi ndi yapita amazipotokola oblique.

6. kawiri kupotoza. Bodza pansi, manja kumbuyo mutu wake rewound kapena kwene Sisera (pa dzanja Zochita sayenera kukakamiza mutu). Pa pokoka mpweya kutambasula dzanja lako lamanzere ndi kutukula mwendo lako lamanja kuti, pang'ono ndi deploying kumtunda kwa thupi, kanjedza kukhudza zala. Pa kutulutsa ndi, kubwerera manja mutu m'munsi mwendo. Pa kutulutsa lotsatira, kukhudza dzanja lamanja la mwendo wakumanzere. Kayendedwe mpaka mphamvu zokwanira pa nthaka sapita.

Kodi malangizo ayenera kuchitidwa onyamula item nambala 6, yomwe ndi mbali ya Zochita m'mawa olimbitsa ukhondo kwa anthu?

Ku malo a m'chiuno zinali zolondola nthawi zonse kokerani pansi, kuyesera kubweretsa nthiti m'munsi mafupa a chiuno.