Zvakanaka kutarisa kune vanoita zvekugadzirisa uye mapurogiramu epurasitiki, ayo asina chinhu chiri nyore pane kugara muine twine. Kunyange zvakadaro, twine haisi yakanaka chete, zvakare inoshandiswa! Kana iwe ukakwanisa kugara paine twine, zvinoreva kuti miviri yako yakatambanudzwa, mafundo haafaniri kuunganidza munyu, uye mumisumbu hapana kushaikwa kwesimba. Izwi iri rinoitawo nenzira yakasiyana-siyana: kana iwe ukadzidza kugara pane tambo, iwe uchaunza munyu kunze kwezvibatanidza, kudzidzisa mitsipa uye kutenderera kwemisungo nemirasi. Icho chiri chinangwa chekuporesa, tinokurudzira kuti udzidze maitiro ekutambisa twine.
Pane twine pamabasa nguva dzose zvinogoneka kugara pasi kwemavhiki mashoma. Nezera, nguva iyi inogona kuwedzera kusvika mwedzi mitanhatu, nokuti mukuru munhu wacho, zvishoma nezvishoma muviri wake unova. Zvisinei, kune nuance: yemakore makumi maviri nemakumi mashanu (musipo kwezvirwere) zvisikwa kuti zvigare paine twine zvakaoma zvakafanana. Asi makore makumi maviri asati apfuura zviri nyore kwazvo. Asi usakanda mapfumo pasi, zvachose pamakore ose, twine - ichi chinangwa chinogoneka, kana pasina zvinopesana:
- shure kukuvara;
- high blood pressure;
- kuputika mumapfupa, kunyanya muhudyu.
Vatangi vemitambo vanofanira kunge vari kuita rimwe zuva, asi nekufambira mberi zvishoma, makirasi anofanira kuitwa zuva rega rega. Misoro - ichi chikamu chemuviri wekutambanudza kwaunofanira kupa nguva zuva rimwe nerimwe. Zvakanaka, kugara paine twine, maitiro ekufanirwa anofanira kupiwa 4% yenguva yavo, iyo i-1 awa pazuva.
Usati watanga kutambanudza makumbo ako twine, sezvaunofanirwa, chengeta. Kuti uite izvi, iwe unogona kutamba pamusoro pambo, kumhanyira, kumhanya nemakumbo, mapapu, tambanudza musungo wekuputika. Iye zvino unogona kutanga kutambisa maitiro ekutenderera uye kwenguva yakareba twine.
Complex of exercises
- "Butterfly" - gara pasi pasi, mabvi - kurutivi, makumbo agunzva, achikwira achienda kumakumbo, zvikwata zvinopfugama pamabvi. Tinochengeta nzvimbo iyi kubva pa20 kusvika ku60, ipapo tinodzokera kuI IP. Isu tinogadzira zvishanu, saka tinoita "reverse" butterfly, zvakafanana, chete mabvi anotarisa kumashure, tsoka dzinovharwa chete kubva kumashure, uye mapepa ari kuedza kunyura pasi.
- Rimwe bhu rakasara rakakotama, rutsoka runobata mukati mukati memhudyu wegumbo rakananga. Tinoswededzwa kumutsoka wakarurama nemaoko maviri, mushure medu unoramba uchiedza kururamisa uye kuenderera mberi kune zvigunwe. Tinodzokorora zvishanu pamakumbo.
- IP - seyakashanda 2. Hatisi kutamira mberi, asi kumativi. Kuti tiite izvi, ruoko runopikisana negumbo rakananga, kuburikidza nepamusoro tinosvitsa kune zvigunwe zvemutsopa wakarurama, asi chitunha chiri pamakumbo acho. Kudzokorora: 5.
- Bhota ibvi pamusana, usagara pasi netsoka! Tungamira mberi kumakumbo akadzora. Kudzokorora: 5.
- Tinotambanudza makumbo edu pamberi pedu uye tinotenderera kumasokisi nemaoko maviri. Tinoedza kureva nhema pamakumbo edu nemashure edu zvakarurama. Kudzokorora: 10.
- Makumbo akaiswa akawandisa sezvinobvira, musana kunyange. Tinotanga kuenda kuruboshwe, uye kuruboshwe rworudyi, ipapo kusvika kumapakati. Kuoma: tinotambanudza ruoko rwedu rworudyi kuruoko rwerudyi, kuruboshwe kuruboshwe panguva imwechete.
Yakanga iri yekutanga kugadzirira uye kutarisa kwemagetsi. Basa roga roga rinofanira kuitwa zvishoma nezvishoma, kunonoka kwevhenekeri ne20-60 s, nguva dzose edza kutambanudza mushure medu mukati, hatiburuki pasi, kureva mberi. Iye zvino ngatitangei basa rakanakisisa twine maitiro - twine pachako. Tinotanga nechepakati, nokuti yakaoma zvikuru.
Tinotambanudza makumbo edu nepamusoro pekukwanisika kubva kune mumwe nemumwe, tinoedza kuderedza mapepa seashoma sezvinobvira, asi musana kunyange. Kutanga kwekutanga kwekutanga kunopa simba pasi, nechechitatu tinosvika pahuwandu uye tinogara panzvimbo iyi kwemasekondi makumi maviri. Nzira yechina uye yechishanu inonzi "danho pamusoro pako", iyo-yakaderedzwa kusvika kumiganhu, tinotanga kusunungura, kutumbuka kubva masokisi kusvika kune zvitsitsinho.