Mimba yokhazikika si mbali yokha ya thupi. Makina osungira bwino a m'mimba adzakupangitsani ntchafu zanu kukhala zochepetsetsa, chiuno - chochepetsetsa, chowoneka bwino komanso chophwima. Kodi si zomwe mkazi aliyense akulota? Kuti mukhale wokondwa mwini wa makina osindikizira abwino, sikofunika kukweza miyendo yanu kapena thupi lanu kwa maola, khalani pamtanda wa pamtanda ndikuchita masewero ena ambiri. Zokwanira kupereka maphunziro mphindi 20 patsiku. Ndipo izi, mukuona, sizili zovuta kwambiri.
Kufunsa oyimilira khumi funsoli: "Kodi ndizochita zovuta zanji za makina osindikizira ndizozothandiza kwambiri komanso zophweka?". Inu, zedi, mutenge mayankho khumi ndi awiri osiyana. Eya, ndi anthu angati, malingaliro ochuluka kwambiri. Pofuna kuthetsa mkangano uwu, potsiriza tidzathandizidwa ndi kufufuza kwa sayansi yapamwamba yopangidwa pogwiritsa ntchito zipangizo, zomwe zimatchedwa sayansi yotchedwa "electromyograph" (omasuliridwa EMG). Chozizwitsa ichi cha sayansi chingasonyeze momwe minofu ya thupi laumunthu imagwirira ntchito ndi izi kapena zochitika zina zakuthupi. Ndipo, kuchokera pa zotsatira izi, ndizotheka kudziwa: momwe mungaponyera makalata oyenerera milunguyo kunyumba.
Maphunziro a Electromyographic anaonetsa zochitika zisanu ndi ziwiri zothandiza kwambiri m'mimba mwa mimba: kukweza miyendo pa simulator ("mpando wachiroma"), kukweza miyendo mwachisawawa, kupindika, kupotoza, kutsogoloza, kupotoza fitball, madokolo. Zochita zimaperekedwa ndi mfundo - kuyambira zovuta kufikira zosavuta.
"Mpando wachiroma" kapena kukweza miyendo mu simulator
Deta ya maphunziro a electromyographic imanena kuti kukweza miyendo mu simulator ndiyo ntchito yopindulitsa kwambiri yomwe imachititsa minofu ya nyuzipepala kwambiri. Koma izi ndizoyenera kwa iwo omwe ali ndi choyimira kunyumba. Poganizira kufunika kwa thupi lokongola ndi deta yamasitolo, kugula simulators tsopano ndi chinthu choyenera komanso chofunika. Ndipotu, simulator idzakuthandizani mwamsanga kutulutsa makina osindikizira - ndipo simukuyenera kupita ku masewera olimbitsa thupi!
Njira yowonongeka: tenga malo a visus mu simulator (kutsindika pazitsulo), pamene kutulutsa pang'onopang'ono kukweza miyendo yolunjika pamwamba (pamalo okwezedwa ayenera kukhala ofanana ndi pansi). Yesani kudzipatula m'mimba mwanu, musagwiritse ntchito inertia. Kwezani miyendo yanu pamwamba, onetsetsani pang'ono pa malo awa, kenako mubwerere ku malo oyambira.
Mukamachita masewera olimbitsa thupi, yesetsani kukankhira pang'onopang'ono pamwamba pamwamba pamtunda uliwonse (ngati mukupotoza), sungani miyendo yanu pansi. Apo ayi, osati makina osindikizira, koma m'chiuno adzaphunzitsa ndikufika mu minofu. Chizindikiro chofunika kwambiri cha "Mpando Wachiroma" woyenera kwa inu chidzakhala chowoneka chowawa kwambiri mu rectus abdominis miscle. Malingaliro awa adzakulolani inu kudziwa zomwe inu muli nazo ngati simunapangitse makinawo nthawi yomweyo, ndiye kuti ndizowakokera pang'ono! Yambani wapatsidwa!
Zidzakhala Zovuta
Njira: Tengani malo a zokopa pamtanda, manja akhale pambali pa mapewa. Pang'onopang'ono mutsitsimutseni mozembera pamene mumatuluka, mpaka atayang'ana pansi. Musanatsike miyendo yanu kumalo awo oyambirira, muziwagwira mwachidule pamwamba pake. Yesetsani kukweza miyendo yanu, koma kuti musokoneze pakhosi, ndikuzipereka patsogolo pang'ono.
Zochita izi zimapangidwira minofu ya oblique ya makina osindikizira m'mimba.
Njira yowonongeka: tenga malo a zokopa pamtanda, kenaka tsambani miyendo yokhotakhota mpaka kumtunda wa pelvis (onaninso kuti mumakhala pampando). Tsopano yambani kugwedeza mawondo anu (iwo ayenera kusonkhanitsidwa palimodzi) mu njira imodzi. Nkhumba ziyenera kukwezedwa mosiyana. Khalani kanthawi kochepa pamwamba, kenako bwererani ku malo oyambira. Kenako bwerezani ku mbali ina.
Njinga imagwedeza (kugwedeza)
Mtolo waukulu mu kuyendetsa njinga ukugwedezeka ndi minofu ya oblique ya makina ndi mapewa. Ntchitoyi ndi yophweka, ndi yabwino kuphunzira kunyumba.
Njira yowonongeka: gona pansi, ikani manja anu pamutu mwanu (zitsulo ziyenera kupita kumbali). Lembani pang'ono kugwada pa mawondo ndikunyamula. Tsopano mukufunika kukweza gawo lakumtunda kwa thunthu. Paphewa liyenera kufalikira pa bondo losiyana (mbali ya kumanzere ikufikira ku bondo lakumanzere, phewa lakumanja kumanzere). Kukweza ndi kupotoza thupi, muyenera kuyesa kufika pamondo osati ndi chigoba chanu, koma mwachindunji ndi thupi lanu. Panthawi imodzimodziyo ndi kukwezedwa kwa mliri, mwendo wosagwira ntchito uyenera kuwongoledwa. Bwererani ku malo oyamba, kenaka kambiranani zochitikazo kumbali inayo.
Zowonongeka
Zochita izi zapangidwa kuti zikhale minofu yeniyeni ya mimba.
Njira yowonongeka: gona pansi, ikani manja anu pamutu panu, miyendo yolunjika imwetsere pentipansi mpaka pansi. Pumphuno, kweza mapewa ndikukwera. Pamene mukukweza, yesani kumverera momwe mimba yanu imagwirira ntchito. Pamwamba, gwirani masekondi angapo, kenako bwererani ku malo oyamba. Yambani mwamsanga kubwereza mobwerezabwereza kwa zochitikazo.
Mukamachita zinthu moyenera, muyenera kuyendetsa osati pamtengo wa khosi ndi kumbuyo, koma makina osindikizira.
Kubwerera kumbuyo pa benchi
Amene amachita masewerowa ayenera kukhala ndi benchi - zomwe si zachilendo, makamaka kunyumba kwa atsikana omwe atsimikiza mtima kulowa nawo masewera.
Njira: Ikani benchi m'mimba mwachibadwa. Lembani pamutu pake, manja amvetse bwino, miyendo iweramire ndi kukweza. Kukwezera thupi, yesani kugwedeza mawondo pamutu momwe muli pafupi. Nkhumba ndi kumbuyo kumbuyo ziyenera kuchotsedwa ku benchi. Limbikitsani thupi, pang'onopang'ono msana wanu. Pogwiritsa ntchito malo oyambira, yongolani miyendo yanu, gwiritsani masekondi pang'ono pamunsi. Bwererani ku malo oyamba.
Kupotoza fitball kumayambitsa ntchito ya rectus abdominis minofu. Kugwiritsa ntchito makina opanga makina osiyanasiyana kumakhala kosavuta - ndipo zonsezi zidzachitika pakhomo, zomwe ziri bwino makamaka!
Njira yowonongeka: khalani pa fitball, tengani malo osasunthika, ikani manja anu pamutu mwanu, mutambasule manja anu pachifuwa chanu, ikani mapazi anu pa mapewa anu. Poyambira, chiuno chako chiyenera kukhala chochepetsedwa pang'ono, kubwereza kupindika kwa mpira. Kutulutsa mpweya kumatulutsa gawo lakumtunda la thupi, pa inhalation pang'onopang'ono kubwerera ku malo oyamba. Kupotoza mliri kumayesera kuchita phindu la minofu ya osindikizira, osati manja kapena khosi. Osakweza mutu wanu ndi manja anu.
Kusintha malo a miyendo pamene mukupotoza pa fitball, mungasinthe katundu pa minofu ya osindikiza. Kuphatikizana mapazi a mapazi anu aikidwa, kuchepa kochepa kudzaikidwa pamimba pamimba, ndi mosiyana.
Mabwalo otsatira
Ngakhale milatho yam'mbali si imodzi mwa machitidwe odziwika kwambiri, imatsitsimutsa kumbuyo, komanso imayambitsa ntchito ya minofu ya oblique ya makina osindikizira.
Njira yowonongeka: khalani pambali panu, ndikuika patsogolo pa miyendo ndi pamphuno, kwezani mapepala pamwambapa. Chitani zochita zosavutazi poyamba, ndiyeno mbali inayo ya thunthu. Kubwerera pa nthawi ya kuphedwa, yesetsani kuti mukhale wolunjika.