Kuchita masewera olimbitsa thupi:
Kuchita 1
Khalani pa mpando, zidendene ndi masokosi palimodzi, musagwedeze zidendene kuchokera pansi, mosiyana ndi khama kukweza masokosi, tsanzirani kuyenda kumtunda. Timabwereza katatu. Pang'onopang'ono kuwonjezera katunduyo.
Zochita 2
Kuchokera pa malo omwewo tidzachita zosiyana, musati muchotse masokosi kuchokera pansi ndikusinthanitsa zidendene. Bwerezani nthawi 10. Pang'onopang'ono kuwonjezera katunduyo.
Kuchita masewera olimbitsa thupi 3
Ife timakhala pa mpando, ife timakonza imodzi, ndiyeno mwendo wina.
Kuchita masewera olimbitsa thupi 4
Tidzapereka katundu ku minofu ya glutal. Kuwongolera, ndiyeno nkuwasangalatsa iwo. Bwerezani nthawi 10. Pang'onopang'ono kuwonjezera katundu kufika 30.
Kuchita masewera olimbitsa thupi 5
Mimba yamimba. Timathamanga m'mimba, timapweteka minofu ndikupuma, pamene tizimeta timapangitsa kuti minofu ikhale yovuta kwa masekondi atatu. Timabwereza maulendo 15.
Kuchita masewera olimbitsa thupi 6
Ife timakhala pansi pakati pa mpando wa mpando. Kuphatikizana kwa manja tikuwombera kumbuyo kumbuyo ndipo tizitsatira kwambiri. Tidzakhalabe mu malo oterewa kwa nthawi ndithu. Ndiye mwatsitsimutsa kwathunthu. Kuchita masewera olimbitsa thupi kumabwerezedwa kangapo.
Kuchita masewera olimbitsa thupi 7
Khalani pa mpando, pang'ono kufalitsa zala za dzanja lamanja ndikuzitengera kumbali, ikani dzanja lanu lamanzere pamwamba pa khutu lanu lakumanja. Mutu ndi kuyesayesa kutsogolo kutsogolo kwa phewa lakumanzere. Dzanja lamanja limapanga "counterweight". Pambuyo pa masekondi 30-40 musinthe manja. Bwerezani zochitika 3-4 nthawi.
Kuchita masewera olimbitsa thupi 8
Taz patsogolo pang'ono. Tidzasamba manja athu pamodzi ndi kuziyika kumbuyo kwa mutu. Pambuyo pake, tidzakankhira pachifuwa mabere ndipo kwa nthawi ndithu tidzakhalabe ovuta, kenako tidzakhala osangalala.
Zochita 9
Ife timakhala pansi pakati pa mpando wa mpando. Miyendo pansiyi iyenera kukhala ndi chitsimikizo cholimba ndikukhala pang'onopang'ono. Tidzakhala kumanzere kumbuyo kwa mpando. Dzanja lamanja liyikidwa kunja kwa chiuno chanu chakumanzere. Tambasulani pang'ono, mutembenuzire thupi kumanzere. Kwa kanthawi kochepa, timasunga mavutowo. Pang'onopang'ono momwe tingathere tidzabwerera kumalo oyambira. Tidzasintha nsana wathu kuti ukhale wozungulira. Pumulani. Tiyeni tisinthe dzanja lamanzere ku dzanja lamanja. Yesetsani kuchita mobwereza 3-4 nthawi.
Gymnastics yonse ikhoza kutenga mphindi khumi, ndipo maseĊµera ophwekawa angakuthandizeni kupumula ndi kugwira ntchito mwakhama, kuchotsa mutu, kupweteka kwa msana, komanso kuthandizira kuti mukhale osangalala. Ndipo mumasowa ngati muli ndi ntchito yokhala pansi.
Moyo wathu uli wodzaza ndi kayendedwe kosiyana, ndipo sitiganizira konse za nthawi yochuluka yomwe timakhala pampando, ndipo zambiri zimatiopseza. Timayamba kutambasula, kumangirira m'chiuno ndikuyesera kulenga thupi lathu ndikuyambitsa magazi. Kukhala ndi moyo wosadetsedwa kungayambitse mavuto aakulu a thanzi, kupatsirana m'mimba, kutaya mimba yofooka, kupuma kosavuta, kuyendayenda kosasintha.
Vuto lina la moyo wokhala pansi ndizo matenda a msana - scoliosis, osteochondrosis, etc. Pambuyo pake, munthu akakhala pansi, katundu pamsana ndi 40% kuposa momwe akukhalira. Timakhala kuntchito komanso mu kampani yosangalatsa, pa kompyuta, m'mafilimu, m'maresitora.
Ofufuza a ku Australia anatulutsa mfundo zotere: ora lililonse limene akhala pansi kutsogolo kwa TV, likugwirizana ndi kuwonjezeka kwa 18% pa chiopsezo cha imfa kuchokera ku matenda a mtima. Ntchito yochepa yomwe timapereka kwa thupi, ndizoopsa kwambiri kuti tsiku lina tidzakhala ovutika kwambiri, matenda a shuga komanso khansa.
Kukhala ndi moyo wokhazikika kumawononga achinyamata komanso ana. Thupi lokula likusowa kuyenda nthawi zonse. Musalole kuti mwana wanu aziwerenga kwa maola ambiri kapena nthawi yaitali kuti akhale pa kompyuta. Sokonezani zochita zake mu masewera ndi masewera olimbitsa thupi. Kulimbana ndi matenda oterewa kungakhale njira imodzi, kuwonjezera zochitika zochitika. N'zosavuta kuwonjezera kupsinjika kwa thupi pamoyo wanu, monga zikuwonekera poyamba. Mukhoza kukhala mphindi 10 kuchokera pa ola limodzi la nthawi yanu yogwira ntchito zosavuta zomwe mungachite pamene mukuyenda pansi pa chimbudzi kapena ku khitchini. Mwachitsanzo, makona ndi matsetse a thupi angakhoze kuchitika poyenda mozungulira ofesi, kulankhula pa foni.
Ngati kuli kotheka, yesetsani nthawi yopuma masana, tsiku lonse muyenera kukhala. Zoonadi, zidzakhala zabwino kuposa kuchita kanthu, koma madokotala amakhulupirira kuti izi si zokwanira kuti akhale ndi moyo wathanzi. Pa tsiku lonse, muyenera kusunga zochitika zochepa. Poyankhula pa foni, ndi bwino kuima, funsani antchito anu kuti akambirane nkhani zofunika pamene akuyenda, osati kukhala mu chipinda cholankhulana.
Moyo wokhazikika ndi woipa kwa thupi, koma ndi owopsa kuti tsiku lonse liime. Ndikofunika kusintha maonekedwe a thupi nthawi zambiri. Mlingo wa masewero olimbitsa thupi umakhudza kuchuluka kwa ukalamba wa thupi la munthu. Anthu omwe amakhala ndi moyo wokhazikika amakhala ndi zaka khumi kuposa anzawo.
Pokhala ndi moyo wapansi, yesetsani kuchita masewera angapo:
1. Khalani pansi, mutambasule ndikuyendetsa miyendo yanu, osati kuwachepetsera pansi. Tidzabwereza nthawi 10-20.
2. Atakhala, timayambitsa minofu ya m'mimba, kenako tisuke. Bweretsani nthawi 15-20.
3. Tidzasunthira kumbuyo ndi kumbuyo, ndiye tidzakonza maulendo osiyanasiyana. Tidzabwereza nthawi 10-20.
Tikudziwa zomwe zochitika zathupi ziyenera kuchitidwa ndi moyo wokhala chete. Musaiwale za inu nokha, pitani, dumphani, yendani kuchokera kumtunda wapamwamba pa masitepe, pitani ku chilengedwe, pitani ku dziwe ndikukhala ndi thanzi labwino.