Izivivinyo zokwelapha zomgogodla

I-Hypodinamy noma indlela yokuphila yangasese iyabantu abaningi banamuhla. Yingakho kuhlangene okukhethekile okutholwa yi- gymnastics yokwelapha yomgogodla, okwakudingeka ukwenziwa njalo njalo kwesibili, uma kungenjalo wonke umuntu. Ekuqaleni kunzima, ubuvila, asikho isikhathi - bese uzobamba iqhaza, qaphela ukuthuthukiswa kwenhlalakahle futhi unqume imizuzu yale miisebenzi ngenjabulo. Namuhla ungathola ama-Tibet, amaJapane, amaShayina, ama-exercise omzimba womgogodla, kodwa sizocubungula inguqulo ye-classic evunywe ochwepheshe baseRussia, enconywe odokotela abahamba phambili kanye nabanokwelapha. Ukwenza inqubo engafundiwe kungaba yingozi, ngoba umgogodla uzwela emathonyeni angaphandle.

Impilo yomgogodla: umnyango wesibeletho

Lezi zivivinyo zisebenza ikakhulukazi kulabo abahlukunyezwa entanyeni, kusukela ekhanda, kanye nakuwo wonke umuntu ogama lakhe lingu-osteochondrosis yomlomo wesibeletho.

1. Isikhundla sokuqala: ehlezi esihlalweni noma emi, izandla eceleni kwesiqu. Vula ikhanda kusikhundla esiphansi kwesokunxele, bese ngakwesokudla. Phinda izikhathi ezingu-5-10.
2. Isikhundla sokuqala: ukuhlala noma ukuma, izandla eceleni kwesiqu. Yehlisa ikhanda lakho phansi, uzama ukucindezela isifuba sakho esifubeni sakho. Phinda izikhathi ezingu-5-10.
3. Isikhundla sokuqala: ukuhlala noma ukuma, izandla eceleni kwesiqu. Hambisa ikhanda lakho emuva, ngenkathi udonsa kancane izinyane lakho. Phinda izikhathi ezingu-5-10.
4. Isikhundla sokuqala: uhlezi, faka isundu entanyeni. Ukujikijela ikhanda lakhe phambili, cindezela intendeni ebunzini lakhe ngemizuzwana engama-10, bese uthatha ikhefu. Phinda izikhathi ezingu-10.
5. Isikhundla sokuqala: uhlezi, ubeke isandla esethempelini. Ukufaka ikhanda lakhe eceleni, cindezela kuso ngesandla sesandla imizuzwana engu-10. Ukuze ube nokuphumula. Phinda izikhathi ezingu-10.
6. Isikhundla sokuqala: uhlezi noma ulele phansi. Hamba indawo yezinsizwa ngemuva kwekhanda. Cindezela kanzima ngokwanele imizuzu engu-3-4.

Uma kwenzeka ubhekene nobuhlungu, kufanele nakanjani usebenzise isisindo se-massage, bese uya ezivivinyweni. Lokhu kuzosiza ukuxazulula le nkinga ngokushesha ngangokunokwenzeka.

Izivivinyo zokwelapha zomgogodla: umnyango we-thoracic

Uma ubhekene nobuhlungu bentamo, kufanele futhi wenze lokhu kuyinkimbinkimbi, njengoba lezi zibili zixhunyaniswa ndawonye. Uma ubuhlungu buhlala endaweni yakho ye-thoracic, uyanconywa ukuba usebenzise futhi usebenzise umzimba womnyango wesibeletho.

1. Isikhundla sokuqala: uhlezi esihlalweni, faka izandla zakho ngemuva kwekhanda. Emuva phansi, ucindezela umgogodla phezulu phezulu ngemuva kwesihlalo. Bend back, bese ulindela phambili. Phinda izikhathi ezingu-3-4.
2. Isikhundla sokuqala: ukuhlala noma ukuma, izandla eceleni kwesiqu. Phakamisa amahlombe, ume imizuzwana engu-10. Khumula, phefumula. Phinda izikhathi ezingu-5-10.
3. Isikhundla sokuqala: ulale ngemuva kwakho, ngaphansi kwendawo ye-thoracic, faka i-roller elukhuni enobubanzi obuyi-10 cm. Bend, uphakamise isiqu esiphezulu. Hambisa phezulu noma phansi bese uphinda. Endaweni ngayinye udinga ukuphakama okungu-4-5.

Njengomthetho, lo mnyango womgogodla awubuhlungu kakhulu, ngakho-ke umzimba omncane uwanele. Ukuzicabangela okuhle kakhulu noma ukusikhipha massage kusiza ngosizo lomunye umuntu noma ukusikhipha.

Izivivinyo zokwelapha zomgogodla

Uma wenza izivivinyo, qiniseka ukuthi ayikho ubuhlungu obuqinile. Kungenzeka ukuthi lo msebenzi usebenzise kahle, noma uzame omunye.

1. Isikhundla sokuqala: ulele ngemuva, izandla ezihamba emzimbeni, imilenze igobile kancane. Ukuvimbela imisipha yomzimba izikhathi ezingu-5-10.
2. Isikhundla sokuqala: ulele ngemuva, izandla ezihamba emzimbeni, imilenze ilulekile. Phakamisa ibhande eliqhakazile, ume imizuzwana engu-10. Ngemuva kokuphumula, phinda. Run izikhathi ezingu-10.
3. Isikhundla sokuqala: ulele ngemuva, imilenze igobile. Isandla sokunene sisebuseni lesokunxele, ngakwesobunxele sisebusweni olufanele. Phakamisa umlenze wakho, kodwa ngesandla sakho, vimbela. Phinda izikhathi ezingu-5-10 ohlangothini ngalunye.

Into esemqoka ukuhlala njalo! Imisebenzi yansuku zonke izokunika umphumela osalindelwe isikhathi eside.