Vanhu vazhinji vanomanikidzwa kugara munzvimbo imwechete kwenguva yakareba. Avo vanoshanda vakagara pasi, somuenzaniso, vanokuwana kwakaoma kuva vanoshingaira mukati mezuva. Izvi zvinogona kutungamirira kumigumisiro yakaipa inokonzerwa ne wakagara mararamiro.
Kana iwe uri mumwe weavo vanhu vasingakwanisi kudzivisa kugara kwemaawa akawanda mukati mezuva rose, usavhunduka. Pane mamwe maitiro aunogona kusuma muzuva rako nezuva kudzivirira njodzi dzekugara munzvimbo imwechete kwenguva yakareba. Naizvozvo, zvingave zvinonakidza kana, nepazvinogoneka, iwe ukabatanidza zviitwa izvi maawa makumi mana nemasere anenge.
Maekisesaizi ekurwisa njodzi dzehupenyu hwekugara
Kana ukashanda zuva refu wakagara pasi, Zvigadzirire iwe purogiramu uye unamatira pairi sekunge chikamu chebasa racho pacharo. Maawa matatu ega ega, semuenzaniso, isa alarm inokuzivisa iwe nezve nguva yekurovedza muviri. Hazvitore iwe kupfuura maminetsi mashoma uye mabhenefiti ayo akakosha kuhutano hwako.
mapfudzi nemutsipa
Starts vachidzungudza musoro zvishoma nezvishoma, hapana kukurumidza. kuita kumativi 10 kuchinja kubva kune rumwe rutivi kuenda kune rumwe. Zvadaro, anotungamira chirebvu kuchipfuva uye kutarisa padenga alternately vamwe 10 times Kana mafambiro ese ari maviri aitwa, inguva yekutungamira iyo nzeve nepfudzi, kurudyi nekuruboshwe. Dzora kushushikana kwemapfudzi. Izvi zvinofanira kuramba zvakasununguka, chinangwa hachisi chekubata nzeve nefudzi rako, asi kuitora nenzira iyo.
Tevere, siya musoro wako usina kwawakarerekera wakatarisa kumberi, woita 5 madenderedzwa nemapendekete mberi uye 5 kumashure.
spinal torsion
Gadzira kumonyorora kurudyi, ichiita simba shoma richitsigira maoko ari kumashure kwechigaro. Inoshandura kurudyi uye kuruboshwe zvishoma nezvishoma.
mabvi kuchipfuva
Dzokera kunzvimbo yekutanga uye unza ibvi rorudyi pachipfuva. Imbundire nemaoko ako uye ugare kwemasekondi mashomanana usati wadzokorora negumbo rekuruboshwe.
zviziso zvemakumbo neminwe
Isa tsoka mbiri pasi uye simudza zvitsitsinho zvako kunge wakamira nezvigunwe zvako. Dzokorora nesimba 10 times
round column
Kuti upedze, simuka wakatambanudza maoko ako padivi pemuviri wako uye wako activated abdomen. Mapendekete anoramba akasununguka, kumashure uye pasi. Kana wanzwa wagadzirira tora chirebvu kuchipfuva uye inotanga kutenderedza musana, kutaura vertebra kune vertebra, kurega maoko achidonha kusvikira maoko achibata pasi uye torso yako yakasununguka pasi. The mabvi akakotama zvishoma, haana kumbovharwa. Bata kwemasekonzi mashoma wotenderera uchidzokera kumashure. Dzokorora 5 times
Wagadzirira kuenderera mberi uchishanda! Usakanganwa kuti kana iwe uine sarudzo yekufamba-famba, iwe unofanirwa kuzviita. Usatarise!