Kodi kuphunzira kukhala pa twayini mwamsanga ndipo popanda choipa

Kavalo atakwera finesse ndi kusinthasintha masewera ndi olimba imatengedwa twayini. Kotenga kapena yopingasa, zikuwoneka chidwi. Komabe, si aliyense angathe kusonyeza odabwitsa gymnastic chithunzi. Chifukwa cha ichi lagona inflexibility zambiri amangokhala moyo, zomwe, mwatsoka, koposa otsatira. ntchito, ambiri mwa kukhala ikuchitika mu malo atabvala njira yopita ku nyumba (ndipo nthawi zambiri popanda frills thupi olimba) homuweki. Nthawi ndi khama la anatambasula sikokwanira, twayini amakhalabe loto. Nthawiyi, anatambasula ndi zotanuka mwendo minofu - si wokongola chabe, ndi chinsinsi thanzi ndi kusunga kuyenda mu mukadzakula. Kuti mudziwe mmene kuphunzira kukhala pansi pa chingwe popanda kuvulala panyumba, kodi nkhani m'nkhani ino.

contraindications:

Akuyendera mwachindunji anatambasula, n'kofunika kuti achotse pamaso pa matenda monga:

• oopsa;
• kuvulala ndi mikwingwirima mapazi ;
• fractures mu mafupa a mafupa a chiuno yaing'ono;
• exacerbation la matenda a msana.

Maziko a pokonzekera kukhazikitsa twayini ndi:

Kuti mudziwe mmene kutambasula twayini, osati nkhani umodzi linalembedwa. Komabe, aliyense wa masewera olimbitsa thupi kapena takuphazi mwini yekha njira. Komabe, pali mfundo, mogwirizana ndi zomwe zingathandize kuletsa kuvulala ndipo kwambiri moyo mosavuta kwa anthu amene amafuna kudziwa mmene kuphunzira kukhala pansi pa chingwe:

1. N'kumawotha mmwamba. Fitness mphunzitsi ankanena kuti minofu anatambasula popanda alikuwotha moto mpaka - njira mwachindunji kuti kupwetekedwa mtima kwawo. Ndithu achabechabe kukayendera mawu awo pa zimene ndinaona, ndi bwino kuti ndi wolimba zochangamutsa alili mwendo, anyonyomala ndi lunges. Yabwino - mothamanga. Zotsatira ayenera kukhala kumverera kuwala "wotentha" minofu. Musaphwanye peretruzhdaetsya ndi mphamvu zonse malo kusiya panthawi imeneyi.
2. Anatambasula. Wofunika kwambiri ndiponso yaitali siteji ya kukonzekera. Pa nthawi imeneyi, minofu ndi anatambasula - chinsinsi twayini bwino mfundo. Pansipa - Zochita zikuluzikulu anatambasula, popanda zomwe amang'amba wokongola sizingagwire ntchito basi.

• Ataima pa mwendo yothandizira, mwendo chachiwiri tiyenera kutaya pa pamwamba apamwamba (malingana ndi mphamvu, mwina kukhala mpando, kumbuyo kwa mpando kapena mphasa) ndi kuchita otsetsereka pang'onopang'ono motsatizana zala za zala za mwendo anamuukitsa. Ngati mwachita bwino thupi ili, pamwamba kumbuyo kwa miyendo adzakhala zabwino konzekera, chifukwa kutambasula kumbuyo mwendo minofu.
• Khala pansi, mapazi kupasuka mu dzanja, ndichotse pa bondo mwendo komanso kukweza kotero kuti chidendene apuma padziko lamkati la ntchafu bwino. Ndiye, atatsamira patsogolo, kuyesera kukwaniritsa zala kutali zedi. Spring Sikuti; ngati likukhalira bwino, yesani kugwiritsa ntchito zala "kukwawa" mopitirira pang'ono. Muyezo akamaliza zolimbitsa ukhala kumverera kutentha mkati mwa ntchafu. Bwerezani pa mwendo wina.
• "Gulugufe". Khala pansi, miyendo ndichotse pa maondo, mapazi ayenera olumikizidwa ndi kupanga Mahi mawondo.

Iwo safuna m'lingaliro kuchita anatambasula Zochita mphindi zosachepera 5: minofu Pankhaniyi, pafupifupi munthu ntchito, ndi mmene zokambirana zonse sadzatero. Choncho, ngati simuli mmodzi wa anthu amene anafunsa funso "Kodi ndaphunzirapo pansi pa twayini ndi!" mwa chidwi, kutenga kukonzekera moyenera!

3. twayini. masiteji onse kukonzekera anamaliza, mukhoza kupita zofunika kwambiri. Mungawerenge zambiri nkhani za momwe kuphunzira kukhala pansi pa chingwe, kuchita anatambasula ndi zochangamutsa, koma kuchita bwino - kukhala pa izo! Kuchita izi:

• pansi, miyendo kufalitsa amatangaza ndi manja kwambiri Taphunzira patsogolo. Khalani pamalo pamene pali ululu zosangalatsa (izi ndi zofunika Ndi zosangalatsa kosonyeza minofu ntchito!);
• Ataima pa bondo limodzi ndi kukoka mwendo yachiwili inali kutsogolo kwa inu, amatsamira patsogolo, kwa mwendo yaitali. Ngati anatambasula limachititsa, pang'onopang'ono limbitsani mwendo wopindidwa pa bondo.
• mwendo umodzi kukokera mmene ndingathere pambali, wachiwiri kukhala thandizo, unakhota pa bondo. Kupanga thupi tilts kwa mwendo yaitali, inu ayesetse onetsetsani kuti mtunda kuchokera miyendo molunjika pansi pang'onopang'ono utachepa. Ndipo mungachite kuti chipangizo: atakhala pansi ndi kufalitsa miyendo zake, manja ake ayenera kuikidwa pamaso pake. Posamutsa kulemera kwa iwo, pang'onopang'ono kuchotsa mafupa a chiuno kuchokera pansi ndi kutsamira patsogolo. Kuyendetsa miyendo pambali ndipo kachiwiri kuyesera kufupikitsa mtunda pakati pa mafupa a chiuno ndi pansi.

Tiyeneranso kukumbukira kuti chinsinsi bwino - nthawi zonse ndipo malamulowo. Ndi bwino kuphunzitsa tsiku lililonse kwa maminiti 25-30, kamodzi pa sabata kwa ola kupereka Zochita.