Kuchita 1
Kuyamba malo: kuyima, mapazi kumbali mbali, manja atsekedwa kumbuyo. Pafupi ndi "nthawi", "awiri", "atatu", "anayi", pangani mutu ukulukira kutsogolo kumanzere. Gwiritsani ntchito masewerawo pang'onopang'ono, kuyesera kumverera momwe minofu ya khosi imatambasulira. Zochita za khosi ndi mutu zimathandiza pamutu, chiberekero cha osteochondrosis, minofu yofooka ndi mitsempha ya khosi.
Zochita 2
Kuyamba malo: kuyima, mapazi kumbali mbali, manja atsekedwa kumbuyo. Pafupi ndi "nthawi" yesetsani kugwiritsira ntchito khungu la phewa lamanja, pogwiritsa ntchito "awiri" - kumanzere ndi kubwerera ku malo oyambira. Bwerezani zochitikazo nthawi 8-10.
Kuchita masewera olimbitsa thupi 3
Kuyamba malo: kuimirira, manja atagwedezeka kumbuyo kwa mutu, mutu wotsogolo. Sungani khosi lanu, ndikupangitsani ndi manja anu. Bwerezani maulendo 8 mpaka 10.
Kuchita masewera olimbitsa thupi 4
Kuyamba malo: kuimirira, manja amatsika pansi pamtengo. Pafupi ndi "nthawi" zomwe zimagwiritsidwa ntchito, bwereranso ndikuchotsa chifuwa chanu, kukoketsani manja kumbuyo kwanu ndikuponya mutu wanu pang'ono. Pogwiritsa ntchito "awiri" - exhale, gwedeza msana wanu ndi "gudumu", chepetsa manja anu patsogolo panu. Bwerezani maulendo 8 mpaka 10.
Kuchita masewera olimbitsa thupi 5
Kuyamba malo: kuyima, manja atambasula pamtengo. Pa nkhani ya "pindani", yesani manja anu mulowe kumbuyo kwanu, khalani pamalo amenewa kwa masekondi pang'ono ndikubwerera ku malo oyamba.
Kuchita masewera olimbitsa thupi 6
Kuyamba malo: kuima, mitengo ya kanjedza ikugwirizanitsidwa pamphumi, thupi limasuka. Pafupi ndi "nthawi" ndi kanjedza ndi mutu, pangani kutsutsa, ngati mukufuna kuchotsa mphumi ndi chopinga, zomwe ndi manja. Chitani zotsatirazi kwa masekondi atatu, kenako pumulani. Bwerezani kangapo. Chitani chimodzimodzi ndi mpumulo wa mkono kumbali ya mutu: choyamba kumanja, ndiye kumanzere.
Kuchita masewera olimbitsa thupi 7
Kuyika manja anu mulolo nthawi yomweyo sikugwira ntchito kwa aliyense. Musayese kuti zochitikazi zichitike kwa inu nthawi yoyamba. Yesetsani kuti mutengereni manjawo ndikukhalanso kuchita zovuta ngati muli ndi ululu mumsana.
Kuchita masewera olimbitsa thupi 8
Kuyamba malo: kuima, mapazi kumbali mbali, manja pang'ono. Pa kuwerenga "kamodzi" khalani kumanja, pa akaunti "awiri" - kumanzere ndi kubwerera ku malo oyamba. Mukamagwira ntchitoyi, yesetsani kuchita zonse zomwe zingatheke, koma kachiwiri: musiye kuchita zovuta ngati zikupweteka.
Zochita 9
Kuyamba malo: kuimirira, miyendo pambali pang'onopang'ono, mikono yomwe imakwezedwa kumbali yomwe ili pansi. Sungani chikho chanu kumanzere, gwirani masekondi 20-30, bwererani ku malo oyamba. Chitani chimodzimodzi kumbali inayo.
Zochita 10
Kuyamba malo: kuyimilira, miyendo pambali pang'onopang'ono, mikono itafalikira pang'onopang'ono pansi. Ponena za "nthawi", wotsamira kumanzere (sungani manja anu), gwirani pansi kapena mwendo ndi dzanja lanu lamanzere, bwererani ku malo oyamba. Bwerezaninso kutsetsereka komweko, koma kale kumanja. Kuyamba malo: kuyima pazinayi zonse. Pa "pindani" yowerengera, pendani ndikupukuta mutu wanu. Pogwiritsa ntchito "ziwiri" zobwereranso ndi "gudumu" ndikukokera chifuwa chanu pachifuwa chanu.
Kuchita masewera olimbitsa thupi 11
Kuyamba malo: kuyima pazinayi zonse. Tangoganizani kuti mukufunika kuyendetsa pansi pa chovuta ndikuchikhudza. Choyamba, gwirani manja anu, ndipo muyambe kuyenda, pang'onopang'ono kutsogolo ndi pansi, ngati kuti "kukwera" pansi pa zopinga. Kumapeto kwa "kuthamanga" kwezani manja anu. Kenaka, thawirani mosiyana.
Kuchita masewera olimbitsa thupi 12
Kuyamba malo: atakhala pa mawondo ake. Pa nkhani ya "nthawi" yesani manja ndi thupi la thunthu kumanzere, pa nkhani ya "awiri", osabwerera ku malo oyamba, yesani manja ndi thupi lanu kumanja, mu nkhani ya "atatu" kachiwiri kubwereranso ku malo oyambirira.
Kuchita masewera olimbitsa thupi 13
Kuyamba malo: kuyimilira pamapiri ndi mawondo. Powerengera "nthawi", yesani dzanja lanu, yesani manja anu pansi ndipo mutha kufupi ndi mapewa momwe mungathere, pa "awiri", muyambe kuyenda mofanana ndi dzanja lina. Bwerezani maulendo 8 mpaka 10.
Zochita 14
Malo oyambira: akugona m'mimba, manja akutambasula. Pa nkhani ya "nthawi" akudula manja ndi mapazi kuchokera pansi, kuwatulutsa kunja ndi kuwagwira pamtunda kwa masekondi 20-30, mu akaunti "ziwiri", kuchepetsa miyendo pansi ndikupumula masekondi 20-30. Bwerezerani ntchitoyi katatu. Sikoyenera kulera miyendo pamwamba pa 45 °, chifukwa kukula kwake kwa kayendetsedwe ka madzi kungawononge mtolo waukulu pamsana ndikupweteka. Kumbukirani kuti masewero olimbitsa thupi samachitidwa pamtunda ozizira, - onetsetsani makina.
Kuchita masewera olimbitsa thupi 15
Malo oyambira: akugona m'mimba, mikono ikupita patsogolo. Pa nkhani ya "nthawi" kudula dzanja lamanzere ndi mwendo wakumanja kuchokera pansi, kutambasula. Koma "ziwiri" zimatenga malo oyambira. Koma "atatu" amachita masewerowa ndi miyendo ndi manja ena, phindu la "zinayi", bwererani ku malo oyamba. Bweretsani nthawi 15-20.
Zochita 16
Malo oyamba: atagona mmimba, manja pa mapewa amakhala pansi ndi manja a manja. Ponena za "nthawi", yambani ndikuwongolerani manja anu, muweramire popanda kuchotsa m'chiuno. Pogwiritsa ntchito "exhale" awiri ndikubwerera pang'onopang'ono pamalo oyambira. Bwerezani maulendo 8 mpaka 10.
Kuchita masewera olimbitsa thupi 17
Malo oyambira: akugona m'mimba, mikono ikugunda pamakutu pa chifuwa. Pafupi ndi "nthawi" yonyamula thunthu, yang'aniraninso, kuchotsa mwamphamvu kuchoka kwa scapula. Pogwiritsa ntchito "awiri", pita kumalo oyambira. Ikani ma seti 3 afupikitsa 15-20.
Kuchita masewera olimbitsa thupi 18
Malo oyambira: akugona m'mimba, manja akugunda pamapiko, mitengo ya palmu yophimbidwa pansi. Kwezani ndi kuchepetsa miyendo yanu. Musaiwale kuti m'maondo ayenera kukhala olunjika. Ikani ma seti 3 afupikitsa 15-20.
Kuchita masewera olimbitsa thupi 19
Malo oyambira: akugona m'mimba, manja akugunda pamapiko, mitengo ya palmu yophimbidwa pansi. Mosiyana ndi kukweza ndi kuchepetsa phazi lamanzere ndi lamanja, popanda kuwagwedeza pamadondo. Ikani ma seti 3 afupikitsa 15-20.
Kuchita masewera olimbitsa thupi 20
Malo oyambira: akugona m'mimba, mitengo ya kanjedza pansi pa chibwano, miyendo imadutsa m'dera lamodzi. Ponena za "nthawi", yambani miyendo yolunjika pansi ndikuzikonza pamalo ano kwa masekondi angapo. Pa "awiri" akaunti, bwererani ku malo oyambira. Chitani zotsatirazi kangapo pang'onopang'ono.
Zochita 21
Malo oyambira: akugona m'mimba, mitengo ya kanjedza inapindikizidwa pansi pa chinyalala, zidutswa zimadulidwa kumbali. Pa nkhani ya "pindani" yesani bondo lakumanzere kutsogolo kudutsa mbali, kulowa mu akaunti "awiri" kubwerera ku malo oyamba. Bwerezani ndi phazi lina. Chitani 2-3 njira 10-12 nthawi.
Zochita 22
Malo oyambira: ali kumbali yakanja, dzanja lamanzere limakhala pansi pa chifuwa cha chifuwa, dzanja lamanja likupitirira patsogolo, miyendo imayendama pamadzulo. Pafupi ndi "nthawi" yonyamulira mawondo akugwada pamabondo, za "awiri" ziwachepetse. Chitani zokwera 12-15. Kenako bwerezani zochitikazo kumbali inayo.
Kuchita masewera olimbitsa thupi 23
Malo oyambira: ali kumanja, dzanja lamanzere limakhala pansi pa chifuwa cha chifuwa, dzanja lamanja likupitirira patsogolo, miyendo yowongoka. Pa nkhani ya "kamodzi" kwezani miyendo yanu yolunjika, popanda kuigwedeza pa mawondo anu, podula "pansi" pansi kumbuyo. Chitani zokwera 12-15. Kenako bwerezani zochitikazo kumbali inayo. Zochitazi sizingakhoze kuchitidwa ndi ululu wosaneneka mu dera la lumbar.
Kuchita masewera olimbitsa thupi 24
Malo oyambira: kumbali ya kumanja, mikono idafika pachifuwa, mitengo ya palmu pamapewa a miyendo yopindika pang'ono.
Zochita 25
Malo oyambira: kumbuyo kumbuyo, manja amafalikira kumbali ndikugona momasuka pansi. Musamachepetse kumbuyo kumbuyo, chitani njira zingapo zomwe mungadzipangire nokha nokha. Bweretsani maulendo 2-3.
Kuchita masewera olimbitsa thupi 26
Malo oyambira kulimbitsa msana: kugona kumbuyo, mikono ikusudzulidwa kumbali ndikugona pansi pansi. Pumphuno, chitani zinthu zambiri, mutembenuzire mutu kumbali imodzi, ndi mapazi kumbali inayo. Bwerezerani ntchitoyi katatu nthawi iliyonse.
Zochita 27
Malo oyambira: kumbuyo kumbuyo, manja akusudzulana kumbali ndi kugona pansi, miyendo imagwada pansi, mapazi akugona pansi pambali pa mapewa. Pumphunzi, pangani kupotoza, kutembenuza mawondo anu kumanja, ndi kumanzere kumanzere. Powonongeka, bwerera ku malo oyamba. Kenaka potozani mbali inayo. Bweretsani maulendo 6 mpaka 8 kumbali iliyonse.
Kuchita masewera olimbitsa thupi 28
Izi ndi zochitika zotsatirazi ziyenera kuchitidwa mosamala kwambiri kapenanso kusasunthika kwathunthu pamaso a disc internetebral disc. Funsani dokotala wanu za izi.
Kuchita masewera olimbitsa thupi 29
Kuyamba malo: kumbuyo kumbuyo, manja ali pambali, miyendo ikugwada pamabondo, mapazi ndi mawondo pamodzi. Pa kutulutsa mpweya, chitani kupotoza mwa kuguguda mawondo (kuwagwirizanitsa pamodzi, kukakamizana wina ndi mzake) kumanja, ndi kumanzere kumanzere. Powonongeka, bwerera ku malo oyamba. Kenaka potozani mbali inayo. Bwerezani zochitika zolimbitsa thupi 6-8 nthawi iliyonse.
Kuchita masewera olimbitsa thupi 30
Malo oyambira: ali kumbuyo, manja akusudzulidwa kumbali, mwendo wakumanzere wagwedezeka pa bondo, mwendo wakumanja uli wowongoka. Popuma, tembenuzira mutu wanu kumanzere, ndi mawondo kumanja, ndi phazi la phazi lanu lakumanzere kumamatirira kumanja kwanu kumanja pamtunda wa bondo. Powonongeka, bwerera ku malo oyamba. Kenaka potozani mbali inayo. Bweretsani maulendo 6 mpaka 8 kumbali iliyonse.
Zochita 31
Polimbikitsa kulimbitsa ndi kulimbitsa msana, mukhoza kukanikiza dzanja lanu lamanja pa bondo la mwendo wanu wamanzere. Bwerezani njira ina. Zochita izi zimatsutsana kwathunthu pamaso a disc internetebral disc.
Zochita 32
Malo oyambira: kumbuyo kumbuyo, manja ali opatukana, miyendo ikugwada pa mawondo, mapazi amakhala pansi pansi pambali pa mapewa. Pa nkhani ya "pindani" kwezani mapepala ndi kumbuyo, kubwezera pansi, potsalira "ziwiri" kubwerera ku malo oyamba. Kuchita masewera olimbitsa thupi 3 mpaka 10 nthawi.
Kuchita masewera olimbitsa thupi 33
Malo oyambira: kumbuyo kumbuyo, manja ali opatukana, miyendo ikugwada pa mawondo, mapazi amakhala pansi pansi pambali pa mapewa. Pa nkhani ya "pindani" kwezani pakhosi ndi m'munsi kumbuyo, pansi pa "awiri" m'munsi kumanzere. Ponena za "atatu" - tsambitsaninso, "anayi" - tsikira kumanja. Ikani ma seti 3 pa 10-12. Ngati muli ndi diseni ya herniated, funsani dokotala wanu za kufunika kochita masewerawa.
Kuchita masewera olimbitsa thupi 34
Malo oyambira: ali kumbuyo, mikono pang'ono, miyendo pamodzi. Pang'onopang'ono kwezani miyendo yanu ndi kuichepetsa pamutu, ndikugwirana pansi. Pachifukwa ichi, gwirani miyendo pamadondo kapena kuwapangitsa kuwongoka - mudzipangire nokha, kuyang'ana pa zowawa zanu ndi kukonzekeretsa thupi lonse. Komabe, zikadzakhudza pansi, mawondo amafunika kuwongoledwa. Ndiye ndikofunikira kuti mukhale pa malowa kwa masekondi 20-30 ndipo pang'onopang'ono muchepetse miyendo yanu, kuyesera kufikira miyendo ndi mawondo pansi. Ndiye yongolani maondo anu kachiwiri. Bwerezani ntchitoyi katatu ndikubwerera ku malo oyambira. Tsopano tikudziwa zomwe zimayesetsa kulimbikitsa msana.