Roller kumushure - kuti ungasarudza sei uye kuti ungarara sei pairi?

Iyo mishonga yakanakisisa uye inogadziriswa yekubvisa marwadzo uye kunyange yakarurama ane matambudziko nemusana - chikwata chemusana. Pane zvakawanda zvingasarudzwa nehupenyu hwavo. Pane mazano akawanda ekusarudza nekushandisa zvakanaka.

Mushure mutsotsi - kushanda

Kana pane zvinetso nemutsara , zvino zvinokurudzirwa kuti uve neshure reimba yako, iro raunogona kugadzirisa matambudziko mazhinji, somuenzaniso, rinoderedza kushungurudzika kubva mumusana, rinotsigira kushanduka kwechimiro chechiuno, kunokera corset musisipo uye kunobatsira kurarama ne scoliosis. Iyo yakavhara pasi pasi kumusana wepamusoro inogona kushandiswa chero ipi zvayo uye pakutanga iwe unofanira kufungisisa pamanzwiro ako pachako uye kutora kusanzwisiswa nekusafara.

Zvishanduri zvinogona kuiswa pasi pechiuno panguva yekurara, izvo zvichabatsira kudzikinura mitsipa yezasi. Nekubatsirwa kwavo, unogona kudzivirira kuora kwepamusoro. Iyo yakagadziriswa kumusana inogona kuiswa pasi pemutsipa uye izvi zvichabatsira kubvisa misoro, kusuruvara uye kusagadzikana mumutsipa nemapfudzi. Iko kune zvakanakira kugadziriswa kwezvigaro, uye zvinonyanya kukosha kune vanhu vanoita basa rekuita sedentary.

Nyanzvi dzinopa mazano mashomanana anofanirwa kuongororwa kuti kuderedze njodzi yekukuvadza muviri uye kuwedzera mamiriro acho ezvinhu.

1. Iwe haugoni kudzidzira pane platen nekuwedzerwa kwezvinetso nechemberi, somuenzaniso, ne osteochondrosis uye kana hernia. Kana pane kurwadziwa kwakanyanya kumushure, zvakare shingairira purogiramu.
2. Kana kuridzira, kune chisimba chakasimba mumucheto wezasi, uye tora mutsara wekudzokera kwemashure maduku.
3. Kuderedza nguva yenguva iyi inogona kuva, asi usawedzera, nokuti haigadziri chigumisiro, asi inogona kukuvadza. Nguva yakanyanya maminitsi mashanu.
4. Iwe unogona kuwana mugumisiro kana iwe uchingogara uchiita. Kuchinja kwakanaka kunonzwika mushure mekutanga kwekudzidzira.
5. Zvakakosha kuzvidzidzira nematambudziko anokwanisa kuitika panguva yekushanda, somuenzaniso, kuputika kwemashure mushure, kurwadziwa kwakanyanya, kushungurudza uye kutambudzika, kurasikirwa kwekuziva, nezvimwe zvakadaro. Kana iwe uchinzwa zvakaipa, zviri nani kuona chiremba.
6. Usakanganwa nezvezviripo zviripo zvinopesana, saka zvinorambidzwa kubata nemagunha epamumapapiro, hutachiona, kubuda ropa, kutonhorera uye kuwedzerwa simba. Hazvibviri kuita maitiro, kana iwe kazhinji uchinetseka pamakumbo ako nemaoko.

Kuchengeta shure cushion

Zvigadzirwa zveboka iri zvinogona kushandiswa kwete chete kumushure, asiwo kune dzimwe nhengo dzemuviri, somuenzaniso, kune dzakawanda mhinduro dzakanaka pamusoro pekushanda kwetsoka dzekusimbisa. Ruzhinji rwemagetsi rinoshandiswa kumashure rinenge riri pamusoro penzvimbo dzakasvibirira, dzinotungamirira kukurudzira kwakanyanya kwemisungo, kuwedzera kupararira kweropa uye lymph flow, uyewo kunobvisa marwadzo. Zvakakosha kushandisa kadhi iyi zvakanyatsonaka, sezvo grooves inoputika inomanikidzira zvakasimba pamaritabrae, izvo zvinogona kukonzera marwadzo uye mamwe matambudziko.

Roller for the back - fitness

Kubasa nekushanda zvakasiyana-siyana zve platens izvo zvinoshandiswa zvinoshandiswa.

1. Mifananidzo yakadzika kumativi ose. Bhutiro yehutano inogona kunge yakareba masendimita 90 uye kusvika ku 1.5 m, uye kufanana nehupamhi, iyi piramu inenge yakareba 6 kusvika ku15 cm Sezvo ine chishongo chemairiri, zvakakosha kuchengetedza mararamiro, izvo zvinowedzera mutoro pamuviri , uye inovandudza mugumisiro.
2. Semicylindrical models. Kudzidzira kunogona kuitwa pamiti yakadai, iyo yakakamurwa pamwe chete nemhepo. Icho hachichinje chimiro kunyange nekushandisa nguva dzose.
3. Michael King's softtor. Iyi sarudzo inoshandiswa nevanhu vane matambudziko nemusana kuita kuti musana uchinje. Kudzidzira nemupumburu wePilates kunobatsira kugadzirira maitiro akawanda akaoma, kubvisa dambudziko uye kudzorera musana. Panguva yekurovedza muviri, zvinokosha kutarisa kufema kwakanaka.

Roller pasi pemusana kuti uremerwe uremu

Kushandisa girasi kumushure, haugoni kururamisa maitiro ako uye kuvandudza hutano hwako, asi zvakare shandura chimiro chako. Rimwe remitambo rinoshandiswa pakudzidzira kwakasiyana, asi rinonyanya kushandiswa ndiyo nzira yakarongedzwa naDkt. Fukutsuji , iyo ichakurukurwa gare gare. Nekubatsira kwayo zvinokwanisika kuisa chimiro chemugaro, iyo inobatsira kuderedza mimba, uye kutambanudza kwemaviri emudzimai kuchaitika, uye izvi zvichaita kuti kugoverwa kwakakwana kwemafuta ari munzvimbo yemimba.

Kudzidzira nemupumburu wepamusoro

Pakutanga, maitiro anoita seanoita nyore, asi chaizvoizvo anopa kusimba kwakasimba kumashure uye vanhu vane matambudziko kumashure vanofanira kuongorora chechiremba vasati vatanga kuita. Kudzidzira kwakadaro nekanyorwa kwemashure kwakakurudzirwa zvakanaka:

1. Kutambanudza runyararo katatu, gara kumushure (mumusasa pasi pekumusoro kwekumusoro). Maoko akayambuka pachipfuva ndokuparadzira mapepa emafudzi. Simudza chiuno chako nekusimudza utoro hwako pamutsipa wako. Zvishoma nezvishoma tendeukira kuruboshwe, ipapo kurudyi. Pakupera kwetsva, gara kwehafu yenguva.
2. Izvozvo zvinotevera zvinobatsira kutambisa mutsara wekumucheto kumashure, uye inoratidzika seyo yapfuura, kunze kwekuti mushure unofanirwa kuva pasi pechiuno. Tendeuka nekunonoka pane imwe nzvimbo.
3. Isa iwe pachako pata platen kumusana kuitira kuti uri muchiuno. Tora kufema kwakanyanyisa uye panguva imwe chete bvisa mabvi ako kwauri. Mushure maizvozvi, chengetedza uye udzikise makumbo ako kune imwe nzvimbo yekutanga. Kana pane zvinetso zvakakomba nechekumashure, zviri nani kusaita basa rakadaro, sezvo mutoro uri pasi wekumusoro wakasimba.

Roller yekumucheto kumashure ibasa

Nekubatsira kwemaitiro ezvinyorwa, iwe unokwanisa kuisa mwoyo wako , kuisa maitiro ehomoni, kunatsiridza kupararira kweropa uye lymph flow, uyewo kubvisa kuneta uye kubvisa marwadzo kubva kumucheto kumashure. Mukuwedzera, kushandiswa kwemashure kumusorosoro pasi pechiuno kuchabatsira kubvisa mapepa uye kuderedza misoro. Inoitwa maererano nechirongwa ichi pedyo nemadziro:

1. Gara kumusana uye nzvimbo iyo yakavhara pasi pechiuno. Kana muviri ukadzima, zvishoma nezvishoma unotambanudza makumbo ako kumadziro.
2. Maoko akapararira uye anopfugama pamakona akanaka. Pfugama pavanowanzofamba uye mugare munzvimbo ino kwemaminitsi matatu.
3. Kana paine nharo yakasimba mumutsika wezasi, isa rakaoma rakavhara pakati pezvigaro nemadziro.

Roller pasi pe scapula - kurovedza muviri

Imwe nzira ndeyokushandura kana kuputika-kuisa pasi pemakumbo emafudzi. Somugumisiro, chifuva chichakwira kumusoro, uye scapulae inodonha pasi, iyo inotungamirira kune kumwe kuzarura kwemafudzi uye kubudirira kwekupema. Nokuda kwekarari, mupumburu uri pasi pemapapu epafudzi ndiyo nzira yakakodzera, uye nekubatsira kwayo unogona kutambanudza musana uye kunyange kutarisa muchifukidzo chebhokisi. Kuti upedze basa racho, tevera mirayiridzo:

1. Zviise iwe pamusana wako, uise mupumburu pasi pefudzi rako.
2. Misungo inonamatira mumabvi uye inoipararira kumativi, ichibatanidza tsoka pamwe chete.
3. Zorora kwemaawa mashomanana, kuchengeta manzwiro ako manzwiro.

Anodzidzira ne-roller yemutsipa

Vanhu vazhinji vanonzwa kusagadzikana mumutsipa, uye zvose nekuda kwechinzvimbo chakaipa chemuviri pavanenge vachishanda pamakombiyuta kana pavanoshandisa foni. Kudzidzira pamwe nemupumburu kunobatsira kusunungura mishonga , kuwedzera chikafu chemasikisi uye kuratidza kushandiswa kweropa, kuregedza musoro. Saronga pane yakanyanyisa pamusoro (kunyanya pasi), uye isai mupumburu pasi pemutsipa kuitira kuti musoro urembedze zvishoma. Ita zvishoma nezvishoma musoro wako nenzira dzakasiyana dzemaminitsi mashomanana.

Japanese back back exercise with roller

Dhiyabhorosi Fukutsuji akapa mhando yakasiyana-siyana, saka, inoshanda mukurapa matambudziko nemupfu uye pakuvandudzwa kwevarwere. Kuziva kuti ungashandisa sei mutsotsi kumusana, kuti ureve sei pamusoro payo kuti uwane mugumisiro uye kwenguva yakareba sei, iwe unokwanisa kuisa chimiro chemugumo wepamusoro. Ita basa riri pasi pasi nekuisa mathi.

1. Zvishoma nezvishoma chivete pasi, pasi pegumburu kuitira kuti iri pasi pechiuno, pasi pechidziro.
2. Mhemberero inofanira kuiswa paupamhi hwepaupa kunze, kubatanidza zvigunwe zvako. Maoko anotambanudza pamusoro wako uye obatanidza zviduku.
3. Munzvimbo iyi, iwe unofanirwa kuva maminitsi mashomanana, uye pashure pemaawa mashomanana okudzidzira anofanira kuwedzerwa kusvika kumaminitsi mashanu. Kana iwe uchinzwa kusanzwisisika, zvigadzika kubasa.
4. Kumuka kubva kumuchiri kumusana hakubviri, sezvo izvi zvinogona kukuvadza musana. Zvakanakisisa kungovhara kumativi ako.

Nzira yekusarudza seiko mushure kumusana?

Iko kune mabheji emhando dzakasiyana dzakasungirirwa pamutsipa, kuderedza shure, kana kushandiswa panzvimbo yemutsiro. Kusarudza chigadzirwa chako pachako, unofanirwa kutarisa manzwiro ako, nokuti kana kushandisa mashizha emagetsi hakufaniri kunzwa kurwadziwa. Iyo yakavhara pasi pasi inofanira kunge yakaita mamita 8-10 cm. Ndapota cherechedza kuti hwaro hunofanira kunge hwakaoma. Pane zvakasiyana-siyana zvinokwana: polyurethane mvere, latex, viscosolastic uye huskate. Paunosarudza mupumburu, tungamirirwa nemitemo yakadaro: kuchengeteka, nguva refu, nyore uye hypoallergenicity.

Juniper cushion for back

Mune mishonga yevanhu, vapfumi vakakurumbira vanoitwa kubva kujuniper shavings vanozivikanwa. Izvo zvinonhuwira zvinofadza, izvo zvinogadzirisa. Kune zvakasiyana zvakasiyana, asi inowanikwa kupfuura yakareba masendimita makumi matatu nemakumi matatu, uye hupamhi huri masendimita 8-10. Maitiro ekugadziriswa nemagetsi anogadzirisa chikamu chechivharo , kubvisa kubva kune matambudziko, kuvandudza kuputika kweperesi, kubetsera nekurapa kwekuputika kwema nasal, kununura misoro uye kushaya hope, uyewo vanosimbisa kusagadzikana.

Dzorera kumashure

Kana pasina mukana wekutenga gorosi chaiyo, iyi haisi chikonzero chokurega kudzidziswa. Pane nzira yakajeka uye inodhura-kunze-dzidza kuti ungagadzirisa sei mushure kwechirasi. Iwe unofanirwa kuzviisa mumupumburu wakaoma uye unosungirira necheto kana imwe nzira. Somugumisiro, inofanira kunge yakave yakakura ye 8-10 cm, saka tora chirabwe chakakura. Pashure penguva yekufambira mberi, iwe unogona kutora tambo huru kuitira kuti gorosi yacho iwedzere muhupamhi.