Yima phezu ngamaphiko. Umthambo "ezinde": indlela Lead

Yima phezu ngamaphiko ( "Birch") - into acrobatic luncedo apho wonke umntu nazo ubuncinane kanye ebomini babo. Le mithambo elula kufakwa kwiprogram enyanzelekileyo-physical education esikolweni lisetyenziswa kwinkqubo yoqeqesho emdlalweni, nokuba kwenzeka kwizenzo zokomoya-ebomini umzimba, ezifana yoga. Yintoni isizathu sokuba ithandwa kangaka?

Yima kwi ngamaphiko: ukusetyenziswa

Ubabalo ukuma yabe ayikwazi babebiza imali. Ngenxa kwindawo omfusa komzimba ngexesha "ezinde" umthambo impucuko kunye lobomi yonke eziphilayo. Le imithambo kuyacetyiswa njenge ilikhubalo zizifo zamaphaphu, intloko ebuhlungu kunye neentlungu sexesheni, ukuqunjelwa. Yima phezu ngamaphiko sisixhobo esihle unyango kunye nothintelo ngemithambo varicose. umthambo yoMzimba kunempembelelo luncedo kwi-luvo kunye nenkqubo yonyango womntu, ukuphucula nevuselelayo kwamadlala yonyango.

Ngenxa umthambo rhoqo kuphucula kwegazi, ukuphucula oxygen Ukwanda enyama yangaphakathi, luhlaziywe iiseli kunye nezihlunu umzimba. Yiba kwamnceda wokugaya umsebenzi yabantu ngokuvuselela ukuhamba kwegazi, inkqubo ekususeni ityhefu. "Birch" - isixhobo esikhulu ukuze kubuyiselwe bhetyebhetye spinal, izihlunu zoqeqesho umlenze, emva kunye namaphephandaba.

ukusebenza

ukusebenza rhoqo imi phezu ngamaphiko inceda:

• ukunciphisa umthwalo kwinkqubo yokujikeleza;
• ukubuyisela patency kunye luthambe kwemithambo yegazi;
• ukuphucula ukushukumiseka yomqolo;
• ukuqinisa nemisipha kunye namalungu;
• Ukuvula iseli ngokutsha nezihlunu ilungu;
• kuzinziswe ngokubanzi ibhalansi hormone ;
• kucuthwe luvo;
• sebenzisa ukuphefumla ngolu enzulu;
• ukuvuselela ndlala lengqula;
• ukuphuhlisa izixhobo vestibular ;
• ukukhawulezisa ukutya uze wenze nezinye iinkqubo ezininzi emzimbeni.

ubungqina

Imithambo yomzimba ezimiselweyo unyango kunye nokuthintela izifo:

• yomoya: nokuthimliswa, iingqele, iphika, isifuba, ukutswina;
• nemithambo yegazi: isifo occlusive, yegazi, imithambo yegazi varicose;
• GI: ukuqhina, hemorrhoids, ethunjini;
• luvo: neurosis, neuralgia, migraine, DYSTONIA nemithambo.

"Birch" bayacetyiswa ukuba sibaqhelisele ekubuyiselweni kwenkqubo omzimba buthathaka, ukomelezwa iyonke umzimba emva kokugula ixesha elide. Yima phezu ngamaphiko - iyeza omhle sokulibala, chronic fatigue nokudandatheka, ukwanda excitability-luvo ngenxa loxinzelelo olukhulu ngokwasemzimbeni nangokwasengqondweni. Le ndawo yokwenza umthambo kakuhle buyasikhulula isingxobo emva kokuba inceda imeko nzima uxinzelelo ukubuyisela imvisiswano ngaphakathi kunye nokulinganisela.

Izimo

Yokubeka "ezinde" into contraindicated na umqolo umenzakalo (wesibeleko, thoracic, empontshwa), ukubana le IiCD intervertebral, Ithemba, sciatica kunye nezinye izifo yomqolo. Ayikhuthazwa ukuqhuba imithambo abantu othambekele lwegazi kunye nezifo zalo umlindi wentliziyo: isifo sentliziyo, angina, ukusilela intliziyo. Usebenzisa akuvumelekanga ngexesha izifo ezihlasela zosulele ezosulelayo ye phecana eliphezulu wokuphefumla, exacerbation lwezifo ezingapheliyo. Ayikhuthazwa ukuqhelisela nedawo esexesheni, ukukhulelwa.

Amalungiselelo ekusebenziseni

Phambi kokuba umzimba, "ezinde" kuyimfuneko ukushushubeza imisipha namalungu. Ukuba kwimilo kakuhle emzimbeni, umthambo rhoqo, ngoko uya kuba kardiorazminki abambalwa kakhulu. Phambi kokuba nesakhelo benze ubuhlanti encinane olulandelenayo ukushushubeza izihlunu: evuna iingalo kunye nemilenze yakhe bebodwa, ayeguqa umzimba, squats, tyhala-ups okanye umphezulu ngokwalo. Emva kokuba inzuzo efudumeleyo-up ukuya babesima zocaphulo.

Kwabasaqalayo, ngubani na abawenzi umthambo rhoqo, ukukhokela ungenzi nto, yokuphila becala ungenzi nto, wenze lo msebenzi "ezinde" ngaphandle uqeqesho ngaphambi emzimbeni kuyathintelwa. izihlunu abangaqeqeshelwanga kunye namalungu ayinakuluphatha umthwalo ngexesha ume phezu ngamaphiko. Ngenxa yoko, kwandisa izihlandlo eziliqela ingozi yokwenzakala. Sicebisa ukuba uchitha ezinye uqeqesho bembuyekezo ukuba kukungcwalisela izihlunu kunye namalungu ukuba iinzame emzimbeni, kwaye ke ngoko lixhuzule i "Birch" kunye mandatory pre-Amazing.

uthintelo ingozi

Yima phezu ngamaphiko - elula kodwa enegalelo, ukuphunyezwa yayo baqeqeshwe kakuhle kula maqela eziyintloko izihlunu zomzimba. Ngexesha uqeqesho inxaxheba izihlunu emqolo kunye nesisu, ezinqeni, ngaphambili kunye nemilenze angasemva. komzimba kufuneka kusoloko kuwa phezu kwamagxa. Ukuba ngexesha umthambo uvakalelwa kukuba zenzi umnqonqo wesibeleko, ukuze uphephe iingozi kuyimfuneko ukuba alungise le sihlale zocaphulo. Waziva - isizathu ukuba banikele ingqalelo ubuchule uphumezo limi phezu ngamaphiko de iiklasi kumiwe epheleleyo.

Ukuba kunzima nokuphefumla ngexesha eyingozi omfusa, zama kume esifubeni kwaye hayi ukuba intloko yakho okanye emqaleni kumacala ahlukeneyo. Ukuba kukho ukukhohlela, iqolo, kucetyiswa ukuba wenze iinguqulelo nezinye izinto ezilula kunye umthambo ezizodwa ephuhlisa nokushukumisa thoracic, umqolo wesibeleko. Ukwenza i indawo zocaphulo okokuqala, cela umntu kuyibiyela ngokugcina umzimba kwindawo tye.

izixhobo zemidlalo

Xa version zakudala lo msebenzi "ezinde" lwenziwa ngaphandle izixhobo ezizodwa umthambo. Ngeli uqeqesho ungafuna kuphela ekhukweni encinane ukuthambisa umthwalo kwi amathambo wesibeleko. Ukuba nje ukuqala ukuzibandakanya practice okanye ukufumana nesakhelo ixesha elide, iphepha phantsi emagxeni yeyozuko ngetawuli okanye ngengubo encinane. Ngenxa kule ke amathambo phantsi koxinzelelo adibane kunye imigangatho nzima. Ukuze wenze inguqulelo okulula ukuzilolonga zifuna uSihlalo ukusonga olongezelelweyo.

Yima ngaphandle kwenkxaso

umthambo yemithambo ngaphandle kwenkxaso - ukumela classic phezu ngamaphiko. Technique akubangi ubunzima abantu abaqeqeshiweyo kunye ukuhamba amalungu, yomqolo bhetyebhetye, muscled kakuhle. Phambi eklasini, ukulungiselela batwabulule ukhuko ethambileyo phantsi. Imithambo okungcono kube nezemidlalo tight-kufaneleka, ukuze kube lula ukulawula indawo emzimbeni, ukwenza utshintsho oluyimfuneko kwexesha. ndlela yokusebenza:

• kulala phantsi emva kwakhe emethini - izandla zibekwe ecaleni umzimba, neentende emgangathweni, imilenze ngqo, amadolo kunye iinyawo ukunxibelelana nabanye;
• eliphezulu uphosa imilenze yakhe phezu kwentloko yakhe;
• bend ngesandla kwi engqinibeni, wabeka izandla zakhe phezu ezisezantsi umva;
• ukuqondisa imilenze yakho up.

Ukuba reception ilungile, ngoko umzimba wakho, ethabathela emagxeni ukuba ayeke kufuneka ayinakolulwa, phezulu evuthelweyo. Iinyawo amadolo ziyondelelana zilungelelane kuye, amathanga kunye neempundu entanyeni langoku ayinakolulwa, isilevu ochukumisa esifubeni sakhe, izandla zakhe phezu ngasemva, iingalo ziziswa kunye kangangoko kunokwenzeka. Ukuphefumla ngexesha umthambo enzulu, ethe chu kunye nenzolo. Khangela yokubeka kufuneka umva kancinci kakuhle, nokugcina izandla zakhe umva.

"Birch", umzobo

Bonisani ne ngenkxaso - ukumela okulula phezu ngamaphiko. Technique yohlukile uhlobo zoqobo. Njengoko kuqhele udonga inkxaso, nangaliphi na ixesha ukuba uthembele. Olu khetho iyilungele wabaqalayo, wabaqalayo ukufunda imithambo. Ngexesha ukubulawa "ezinde" lithuba lokufunda ngokweenkcukacha zonke izinto beemvavanyo, amava ngokunzulu zonke izihlunu zokusebenza. Ukongeza, ukuba ngexesha kuma uya uzive udiniwe kakhulu okanye iintlungu, uya kukwazi ukuphungula uxinzelelo emzimbeni, Esayama eludongeni. Technique:

• kulala phantsi emethini - imilenze bayavuswa, neempundu kangangoko kunokwenzeka eludongeni, iingalo emacaleni enu, neentende emgangathweni;
• ukhulise umzimba asezantsi, iinyawo ebambe eludongeni;
• wabeka izandla zakhe phezu encinane ngasemva, eguqa iingalo zakho;
• ukuqondisa imilenze yakho up.

Kumanqanaba okuqala wasiyaleza ukuba baphumeze uqeqesho, khosi etsala ngomlenze omnye phezulu, enye ungqiyame phezu kodonga. Landela iimfuno ezisisiseko ukuze kuphunyezwe ubuchule limi phezu ngamaphiko: umntla aa Incopho emgangathweni, umlenze elikhokelayo le aqinile, iingalo kakhulu zancitshiswa, amathambo wesibeleko ziye ayinakolulwa, isilevu yakhe isekelwe phezu kwesifuba, amagxa avela ezindlebeni. Ukuphefumla ngexesha umthambo ngcembe kunye nenzolo. Phelisa lo msebenzi umva kancinci kakuhle. Akuba kakuhle olu khetho birches, yiya kwi bar ngaphandle kwenkxaso.

version okulula ukuzilolonga

Abantu bakufumanisa kunzima ukubamba ukuma ixesha elide ngenxa yokuswela amandla, okanye ukunqongophala qethe, kucetyiswa ukuba ukuziqhelanisa uguqulelo okulula msebenzi. Imithambo yomzimba wenziwa usebenzisa isitulo yokusonga, nto leyo inceda ukugcina umzimba endaweni. Technique:

• Siya kuhlala phezu elunxwemeni esitulweni, iinyawo zakhe phezu ngasemva;
• Ngocoselelo ukwehlisa umva eliphezulu ukuya esandeni;
• ukuvusa imilenze phezulu.

Ukuze kube ntofontofo ixesha elide ukuba isikhundla esihlalweni esitulweni lwakuba lwandile ilaphu elithambileyo phantsi amagxa, beka ngengubo okanye umqamelo. Ngexesha lo msebenzi ubunzima umzimba omkhulu kufuneka kuwa emagxeni umbhinqo, intloko nentamo kufuneka ulale cwaka phantsi. Ukuphefumla sizinzile, ulalisa enzonzobila. Phuma aphume nesakhelo ngendlela reverse ngaphandle nayiphi na intshukumo ngesiquphe okanye uphakamisa. Kuba ukhuseleko olongezelelweyo, ubambe imilenze kwesitulo ngezandla zakhe.

Apho ukubamba uqeqesho

izithintelo olulodwa iindawo zoqeqesho kuma phezu ngamaphiko ungekho. Ungasebenzisa zombini ngaphakathi nangaphandle. Imfuneko esisiseko Kuba eyeyomzimba - indawo encinane kwindawo tyaba, ukuze izixhobo isebenza ngokufanelekileyo. Yima kwi yabe nayo ifuna isithuba, izinto, ungalibeki ezinkulu okanye esincinane singafuni nawe ngexesha Amazing yakho.

Ukuba wenza ekhaya, ngoko sithuba samahala esoneleyo ukuba ukusetyenziswa ifenitshala kunye nezinye izinto angaphakathi. Ukuba obonisa ongaphandle, uze ukhethe isahlulo bako kunye kumphezulu ogudileyo, kude imithi, amatyholo, njl La manyathelo aya kukunceda ukuba uzikhusele ngokwakho ekonzakalisweni phambili kunye kucel 'xa besebenza ngaphandle izixhobo yokubeka phezu ngamaphiko.

Nini kwaye njani ukuba bazibandakanye

Uqeqesho rhoqo kunceda kakhulu ngcono impilo, wongezelela amandla, kukhokelela lobomi lomzimba. Yima phezu ngamaphiko kucetyiswa ukuba baphathe nsuku ngaphandle kusasa okanye ngokuhlwa, emva kweeyure 1-2 emva kwesidlo. Qala ngokwenza umthambo, niqingqe nje imizuzwana 30 ngomzuzu 1. Njengoko uphuhliso ebonakalayo izihlunu zomzimba, ukuphuhliswa izinto babesima zocaphulo ukwandisa ixesha kwimizuzu 25-30 ngosuku.

Eyona nto kujoliswe ekuqaleni ukwenza ubuchule ekunene: ukulawula indawo ye umzimba, indawo izandla neenyawo. Thatha ixesha lakho, musa ukunyanzela ixesha zoqeqesho, ukuze umonakalo izihlunu umva kunye nentamo. Nikelani ingqalelo ngokuzila ngexesha umthambo. Imithambo yomzimba lwenziwa ngokuchanekileyo, ukuba iintlungu ndingekho ngokupheleleyo nayiphi na yomqolo, izihlunu ngenkuthalo isebenza ukugcina umzimba kwindawo efanelekileyo, ukuphefumla ngcembe, enzulu nokuzola.

Yima kwi ngamaphiko: photo

babesima wakhona abaqeqeshwe ngokupheleleyo zonke izihlunu kunye namalungu omzimba. Simple msebenzi zemithambo kuya kukunceda ukuba uphinde bhetyebhetye yomqolo, nokujikeleza kwegazi negazi, iyazingenela ukutya, komeleza izihlunu emzimbeni. Rhoqo enze nesakhelo, uzakuva vivacity, ukudubuleka yamandla namandla. "Birch" - iqhosha ukuya lobomi kunye nokufunyanwa umzimba na ubudala.