Tinofunga nezvemafudzi edu mumatambudziko maviri. Yokutanga ichinetso nemajoi ebhanhire remapfudzi, pamwe chete nemucheto wemumuromo, unoenderana zvakananga nemapfudzi. Chechipiri mafuta anowira pamapfudzi, anokwanisa kuparadza kunyange asina chaanopomerwa, unhu hwakanaka hwezvimwe zvikamu zvemuviri wako. Mune mamwe mazwi, tiri kutsvaga maitiro ekubhanhire kwepafudzi apo paine kurwadziwa mumuviri kana kusagutsikana nemufananidzo mugirazi. Izvozvo, sezvamakafungidzira, zvakashata zvachose!
Vakadzi vazhinji vanotungamira mararamiro akanaka, kugara vachidzidzira, kusazvidzivirira maitiro nekuda kwemisungo yebhandi refudzi - kwete kuvhima kuparadzwa nguva yekushandisa, zviri nani kuti uite zvekudhinda. Ndokusaka nhamba yevanhu vanotambura nezvirwere zve musculoskeletal system inowedzera tsitsi.
Vafudzi, kufanana nezvimwe zvikamu zvose zvemuviri, zvinoda zvatinoedza kuita kuti tive nekuvandudza, haugoni kuzvishandisa kana iwe uchida kuunza zvokudya zvekudya kumba. Isu takatovhura hana yako, ikozvino inoramba ichingomuka uye inoshanda pamwe chete nesu sezviito zvekudzidzira kwebhanhire refudzi.
Kudzidzira
- Tinotambanudza maoko edu pamberi pedu patafura, kutambanudza minwe yedu mberi. Panyaya yekudzimisa tinoita jerk yakasimba neminwe yedu yokutambanudza, tinovamanikidza kuti vashandise fist nekunyaradza. Tinoita zvishoma nezvishoma, uye nenzira inokurumidza, ine simba, pasina kukanganwa nezvekufema. Ichi ndicho chimwe chezvakanakisisa zvidzidzo zvebhanhire refudzi, sezvo rinomesa uye rinodzidzisa zvose biceps nemaoko.
- Kuenderera mberi kwekutambanudza kweminwe pamusoro pemhepo, tinoparadzira maoko edu kumativi. Tinoshanda nemaoko nemaoko akazaruka.
- Takaronga maoko edu tikavabudisa kunze. Zvigunwe zvakasimba, zvakananga, zvinotarisa kutambanudza mitsetse ye maoko.
- Tinokotamisa maoko edu mumakumbo, tinozarura maoko edu sezvatinobudisa, sekunge tichisimudzira rusvingo nemabhurusi, tichigadzirisa chinzvimbo chemaoko akatambanudzwa.
- Takazarura maruva, mapwende anotarisa kumusoro, tinoita kutenderera nemaoko edu kumashure uye mberi.
- Vanoparadzira maoko avo nemaoko avo pasi, tinoramba tichifambisa muchikwata.
- Mabhurushe akadzoka kumusoro, tinonamatira mumapfudzi epafudzi uye edza kubatanidza maoko kumashure, pasina kudzikamura, pasi pebandu rebandauko. Kudzidzira muviri kunokonzerwa nekudzikisa bhanhire refudzi, sezvo rudzi urwu rwe statics nguva dzose runoita kuti muviri upedze nhamba yakawanda yemakori .
- Tinoderedza maoko nemaoko pasi, tinodzosera maoko edu, tinokwevera mapepa pasi, tinoita imwe kutendeka nemapfudzi edu kumashure. Rongedza kukanganisa mumapfudzi, zvino tora maoko kubva pasi kumusoro, pasina kuputsa kutambanudza mubhandi refudzi.
- Isu tinoedza kubatanidza zviviri zvigunwe pamwe chete - tinozvikwevera kuitira kuti nzvimbo yavo yakaenzana nebrashi yakaenzana nekona yakarurama.
- Wakanamatira mabhurusi muvharo, tenderera musoro mberi, gadzirisa chinzvimbo.
- Takasunungura maoko edu, takashandura mapepa edu kudzokera shure.