Chii kurovedza postural. Training pamusoro postural tsandanyama. Exercise nokuti beginners

Free kufamba pasina kusagadzikana kana marwadzo - mubayiro mukuru. Handifungi pamusoro, kusvikira rimwe zuva zanoet muchiuno.

Maererano nenhamba, musana kurwadziwa wechipiri kukonzera kusavapo kubva basa pashure ichi Zvinonyanyozivikanwa zvirwere akafanana chikosoro. Over 70% chavagari dzakabudirira kugunun'una nezvechitarisiko wake.

Huchaita kusagadzikana kakawanda vari underdeveloped musana tsandanyama. Havagoni kumira mutoro, nokuti murume ichifamba zvishoma uye kazhinji chete agere.

To vasina matambudziko aya, unofanira kusimbisa musana wako - zviri pachena uye kuriziva vose. Kana wasvika chero yokurovedza muviri, varayiridzi nguva dzose kupa kudzidzisa plan, kusimudzira kukura anodiwa mapoka tsandanyama. Zvisinei, havasi vose nyore.

A zvishoma yakaitwa

Mumuviri womunhu mune marudzi maviri tsandanyama: Dynamic uye postural.

Basa boka rokutanga tsandanyama, izvo dziri pedyo pemvura muviri - rinongova kukurumidza sangano, munhu anogona kushanda nesimba kuda. Somuenzaniso, tinogona kusimudza nyore ruoko rwako kana kurerekera gumbo. In izvi zvishoma tsandanyama capillaries, uye vakakurumidza kuva vakaneta nokuda kuunganidza lactic acid.

Postural tsandanyama, kana sezvo dzinonzi, tonic, vari kwakadzika, kurutivi nomuzongoza. Anokonzera vakarurama mamiriro achityaira, uyewo pose uye mamiriro. It anopesana simba regiravhiti. Waidzora kushanda izvi tsandanyama kuziva isu zvisingagoni mabasa avo anoenderana subcortical hurongwa wouropi.

Izvi zviduku tsandanyama, asi simba kwazvo, nokuti voltage vangarega, kusiyana rimwe simba boka, yakareba. Lactic asidhi kuunganidza zvishoma nezvishoma, sezvo vari zvizhinji yaipiwa nemidziyo ropa.

curvature of muzongoza matambudziko

upenyu Modern inopa shoma mukana kutama. Kunofambira mberi Makakatanwa nekuongororwa, vakagwinya tsandanyama kuva simba uye mapfupi nokuda kwakawedzera postural tonus.

The kusaenzana pakati tsandanyama idzi inotungamirira munhu curvature pamusoro nomuzongoza , uye kuvhiringidza zvakasikwa muviri makakombama. Saka, kutambudzika kwete chete kuonekwa, asi basa zvetsandanyama nemapfupa hurongwa. Saizvozvowo, chinorwadza nezvekufadza muka. Uyezve, nezvinetso nomuzongoza, zvichiita kuti zvirwere nhengo dzomukati.

Dynamic tsandanyama kushanda nyore uye postural zvikuru zvakasimba. Dambudziko riri pakuti basa ravo munhu asingadi kunzwa uye asingauyi kudzora uye saka zvinoda kudzidziswa hurongwa kuti zvinosanganisira anokosha unyanzvi uye kurovedza kutanga tsandanyama idzi.

Yoga sezvikonzero

Postural Kurovedza ari kuitika vanokodzera here akaonekwa achangobva. Vari kwakavakirwa mirawu weyoga nhema. Traditional asanas chinangwa pakudzikamisa uye kusimbisa tsandanyama dzomuviri, uchinyanya kufunga kuti nomuzongoza.

Muvambi mirayiridzo "Yoga chaiwo kunangiswa" Yakandirwadzisa Van Lyuen akaenda mberi. Kudzidziswa ake maitiro hunosanganisira simba kutandara pamusoro tsandanyama, izvo kusashanda somugumisiro postural. Zvisinei, kudzidzisa chirongwa paruvanze zvinoda inokosha midziyo uye rubatsiro murayiridzi anenge vakadzidziswa.

Pose rinoparadza

Kana kugwinya netsvimbo dzine purogiramu yakafanana, hapana nzira, uye vane chido yokudzidzisa, tinopa kunyatsodzidza imwe inokosha weyoga zvemumusangano.

Training nokuti beginners kunogona rimwe asana aro dzakasiyana, sezvo rinoparadza kukuisa zvakasikwa maekisesaizi. Inoshandisa guru tsandanyama mapoka, kusanganisira tonic, kureva postural. Inogona kuita zvose statics uye nesimba.

Unoda zvishoma nzvimbo uye yokurovedza muviri kana rinokosha weyoga bonde. saka:

• Pfugama, nemichindwe zororo pasi uye vari fudzi upamhi, chiningoningo uye kugokora majoini zvakarongwa pamusoro rwonzi.
• Kubva pokutangira nzvimbo kusimudza mabvi ako kure pasi uye tora chinzvimbo umo rinoshandisa maoko nezvigunwe retsoka, ndokurambiramo kwenguva yakareba sezvingabvira.
• Planck ari kururamisa maoko zvinoda voltage abdominal tsandanyama, kuitira kudzivisa vachikotama nechemuchiuno uye magaro tsandanyama, kuti kubvisa sagging pasi. With kurudyi kuita muviri anofanira kutarisa sezvinoita yakarurama mutsetse.
• kokutanga vanonyatsoteerera masekondi 10, wozoedza kuwedzera mutoro panguva iyo yakareba vachava maminitsi mashoma.
• Nokuti yakagozha shanduro rinoparadza aburuke pamusoro honokono, rave vachikotama maoko, ipapo kudzokera kutanga chinzvimbo. Chengeta emaoko vakasara pasi papfudzi mapfundo honokono nepfudzi iumbe necheparutivi rworwendo 90.
• Kana muchichengeta pose vakava zvakaoma, ipapo norutsoka diki zororo anogona kudzikiswa kumabvi, uye maoko - pamusoro honokono, zvinonyanya kukosha kana kudzidziswa akapa vasikana. Magaro panguva kuenderera mberi, asi abdominal tsandanyama regai kuzorora. Kubva chinzvimbo ichi, kunenge kupinda mubhawa pa ruoko kuti urefu kana pamusoro emberi.

purogiramu yokudzidzisa Angasanganisira munhu simba chisarudzo kurovedza. Hazvina sezvinotevera. By pokushandisa pose rinoparadza rave it ibvi kuna nevakomana kugokora. Tiri kuzviita panguva nokukurumidza kumhanya, rakatumbuka namabvi. Usakanganwa kuti muviri - iyi ndiyo imwe yakarurama mutsetse, dumbu uye magaro zvinobatanidzwa uye chinonyanya kutosvorana.

Planck unokubvumira kusimbisa abs dzenyu, magaro, musana uye maoko. Raisanganisira zvose muviri. Wakati azvinzwa, unogona kuenda zvakananga kudzidziswa huru.

Kurovedza Postural ine inobudirira, husina muviri. Kana kudzokorora navo urongwa, zvinoita kwete chete simba asiwo kutsungirira.

kwoushamwari-up

Kudzidzisa beginners mazhinji vatambi vanofanira kutanga zvishoma inodziya-up. Inoitwa weyoga asanas uye Arikugadzirira tsandanyama uye mapfundo kuti kuzvidya mwoyo.

Ngatitange:

1. Tora nepuranga pozi.
2. Mariri enda zvakanaka mu Asana "Dog munyaradze pasi." Kuti izvi zvidaro, vakatama kubva mumaoko uye ruramisa makumbo, zvitsitsinho panguva imwecheteyo kuvimbisa pasi uye musoro wake yakarembera zvakasununguka. Garai chinzvimbo ichi kuti 16 nyaya.
3. Shure kwaizvozvo, zvinozoita kubvarura chitsitsinho kure pasi, flexing rutsoka, ita repetitions gumi nomumwe gumbo.
4. Tora lunge rutsoka rworudyi rakadzika, saka kuti rutsoka riri chomumba pamwe rokunze kurutivi bhurasho. Bata nokuti nhoroondo dzinoverengeka uye ruramisa nebandauko rorudyi, kuti ruoko kuti shwashwa pazasi pebvi.
5. Zvakare vanoburukiramo rakadzika lunge, honokono, rworudyi, edza kuti pasi, ita zvakawanda reps maviri.
6. On the exhale, kuwedzera muviri kurudyi gumbo hwakakungwa uye ruoko rwako mudenga, rworuboshwe panguva imwecheteyo zvakasimba aimanikidzwa pasi. Direct maonero pamusoro thumb, kugara munzvimbo iyi 16 nyaya.
7. Enda asanas "murwi vavatore rimwe", ichi ruramisa muviri wakarurama, maoko akaererana chikwidzo. Nokudaro rutsoka yakarurama unorambira lunge, chidya pamwe ibvi angled iri madhigirii 90, ibvi riri chete kumusoro chitsitsinho. Kuona danho iri nemaoko uye kuvimba shure, usingasii mukotamise panguva muchiuno, asi kuzarura chipfuva.
8. Pashure 16 mabhiri ari kudzoka mapuranga chinzvimbo wodzokorora nokuda rworuboshwe gumbo Workout.

chikuru

purogiramu kudzidzisa, zvinoti ayo chikuru chikamu chinhu simba kurovedza dzinosanganisira zvishoma nezvishoma tsandanyama mapoka ose uye kubatsira kusimbisa sezvo huru mumuviri postural tsandanyama.

squats

Basa vaisanganisira yehudyu yakaderera gumbo, musana uye maoko.

1. Chokutanga, isa tsoka dzenyu fudzi upamhi voga uye maoko kuwedzerwa, michindwe kure newe. The shure inofanira kuva ngaatarire.
2. On the exhale, ita squat, nokuti vanobwembura pamabvi, pamagaro panguva imwechete inofanira kuva zvaivapowo pasi. Hwakadzika squat havafaniri kuti buda kudzvinyirira ibvi rwakashodoka. Hands chengeta rutoto, kumashure - sandara, regai rerekai mberi chaizvo. nyatsotarisira kuti ibvi asingadi kuenda kure netsoka, iri akakwana kuurayiwa zviri pamusoro chitsitsinho.
3. Bata nokuti 4 Counts, kukwira.

Side ngaasungirire uye dewatering

Kurovedza Postural kubvumira kuti Activate basa kurutivi tsandanyama ari hunde, wokudhinda uye maoko.

1. Tora nepuranga vanonyepera akavhura maoko.
2. On the exhale, simudzai rwenyu rworudyi pasi uye musimudze, muviri dzinokanganisa uye anotendeuka kurudyi, mumakwenzi chinotungamirwa kure newe. The divi chemabhazi hukawanika vari waitsimbirira paburiro.
3. Hand zvuva kumusoro, nemichindwe kure newe, zvakananga Kutarira neminwe.
4. Dzokerai kubhawa uye pamusoro exhale, ita kusunda kupota, emaoko panguva iyoyowo shure. Zvakakosha kuti kutanga dhipuroya kuti chiuno akaererana pasi, ipapo kudzikisa ruoko.
5. Mushure kusunda-kare "bar" uye zvakare kudhonza ruoko kumusoro, kumonyanisa muviri.
6. Vanga vaneta kuvakadzi zvingasanganisira munhu nyore pachake ane divi bhaa kune uyu repasi imwe ibvi pasi. Kudzvinya uyewo kuita nemabvi ake.
7. Dzokorora chiitwa pamwe rworudyi.

Jump - pitikoti

Postural kudzidziswa kuvakwa nenzira kuti pamwe kwomuviri basa guru tsandanyama vaisanganisira uye zvikuru diki. Kuti izvi zvidaro, akakurukura zvinotevera muviri:

1. Feet akaisa pafudzi upamhi voga uye zvishoma mukotamise namabvi avo.

1. Jump uye, pashure kumhara, kuita zvishoma nezvishoma mumatope danho nenzira rutsoka zvakanaka. Uise akasiya rutsoka parutivi makumbo panguva yechiitwa kuramba pa hafu-guda chinzvimbo.
2. Zvakare, tevedzera kusvetuka uye danho-pitikoti chasara rutsoka kurutivi.
3. Zvakare kusvetuka.

Just nokudzidziswa

Kurovedzwa chirongwa ari yokurovedza muviri uye kumba ine nzira nhatu, mumwe nomumwe repetitions shanu neimwe muviri.

Ngatitange:

1. Ita squats mashanu vakarambana maoko ake kurutivi, nguva imwe neimwe kuwedzera amplitude, asi pasi pechidya akaererana pasi harifaniri kusiyiwa.
2. Tevedzera vavatore divi mapuranga uye kusunda kupota. Dzokorora chiitwa kashanu pamaoko kuruboshwe uye zvakarurama.
3. Zvino "kusvetuka-papfungwa" anofanira kuurayiwa 5 nguva.

Dzokorora kaviri kupfuura dzakaoma. Total muviri nguva, kuti ndiye kwoushamwari uye chikuru ndechokuti anenge 10 maminitsi.

rudekaro

maekisesaizi urongwa vanofanira nguva dzose kusanganisa sunga. Kunoitawo tsandanyama, mapfundo nemarunda okuzorora mupfungwa uye kuderedza kwemwoyo. Hitch inosanganisira zvinotevera yechiitwa:

1. Nhema pamusoro musana wako, maoko kuna mativi, michindwe pasi, wakarerekera mabvi ako. On the exhale, kudzikisa mabvi ako kuruboshwe uye kubata pasi, musoro wake panguva imwe chete, wedzera kurudyi. Bata chinzvimbo ichi kuti nhoroondo masere. Chete, mhanya mumwe nzira. Dzokorora kaviri.

2. Simuka kumabvi, famba kure mberi maoko kure sezvinobvira, pamwe pakona ari muhudyu uye neketani inofanira madhigirii 90, zvuva chipfuva pasi. Bata chinzvimbo ichi kuti 8 Counts.
3. Kubva akamiswa pamabvi ake kuita zvakanaka dzakaparadzana lunge mberi uye kuteura muviri yakarurama gumbo, gara pasi 8 Counts. Edza kufonyora nhoroondo dzose zvose nechepazasi gumbo. Dzokorora nedzimwe gumbo.

Postural kurovedza avo uremu hakurevi chaiyo michina. Zvakaguma haana kutora nguva, kana kuti mukudzidzire zvakaoma uye anotora vaviri pavhiki.