Chirwere chinowanzoita kuti vanhu vafunge nezvehutano hwemabvi avo ndeye gonarthrosis emakumbo emabvi. Iko panguva dzakadaro, mumamiriro ezvinhu ekutyisa, kuti sarudzo inogadzirwa-kuporeswa nekurovedza kwemabvi emabvi, kana kuderedza maoko ako, kudzivirira kufamba, uye kuwana mapainiseji.
Zvechokwadi, sarudzo yakakodzera yezviito zvakakodzera zvekusimbisa mabheji pamwe chete zviri pachena. Tinoda kukuzivei nemimwe mitemo inofanira kutorwa muchengeti kana ichisvika kumagungano akangopera.
- Iyo yakaoma yezviito zvemabvi akabatanidzwa inofanira kuitwa zuva rega rega kwemaminitsi 40-50. Muchiitiko ichi, zvakanakisisa kuzviputira mumaminitsi gumi nemashanu kuti upe mapepa mamwe.
- Tanga kudzidzira nekutama kunonoka, kuwedzera zvakajeka ukuru.
- Tarisa pfungwa dzako pamubatanidzwa wemurwere - fungidzira kuti sei, nekuda kwekurovedza muviri kwemavi, ropa rinopinda mukati maro, mishonga inodzokororwa, uye kurwadziwa kunopfuura.
- Nokurwadziwa kwakanyanya, vanachiremba vanokurudzira kuita maitiro mumvura. Asi nokuda kweizvi unofanira kunyora mune imwe nzira yekurapa aqua-gymnastics.
Kudzidzira kunobatsira miviri uye mapfupa emabvi akabatanidzwa, nokuti kufamba, tinosimbisa masisvo ari pedyo uye tinobvisa mutoro kubva pamubatanidzwa pachako.
Kudzidzira
- Tinovata pasi mushure, tambanudza maoko edu kumusoro, tambanudza maoko edu kumusoro kwemisoro yedu, masokisi edu pasi. Tambanudza musana wako, inhale, paunenge uchibudisa masokisi ako iwe pachako uye zvitsitsinho zvako, zvimwe uchikwevera pasi-kurudyi, ndokubva wasara. Kufuridzira, pamhepo yekudzivirira masokisi pasi - isu takatambanudzirwa mberi. Zvadaro dzokorora kutambanudza nechemberi.
- Maoko pamwe chete nemuviri, simudza rutsoka rwako rworudyi, tambanudza sock yako kumusoro - inhale, chitsitsinho - exhale. Isu tinoita bhasikoro rekudzidzira nerutsoka rworudyi. Tinosimudza rutsoka rworuboshwe uye tinodzokera zvakatarisa uye bhasikoro.
- Isu tinosimudza tsoka dzose pamwe chete, shandisa rimwe bhasikoro nerutsoka rworudyi uye rworuboshwe.
- Tsoka pamwe chete, tsoka pamwe chete, mabvi anotambanudza kumativi. Isu tinoita basa re "butterfly" mumasimba - mabvi pamwe chete, ndokudziputsira pasi, zvinyoro uye zvakanaka.
- Tinochengeta nzvimbo ye "butterfly", bvisa musoro kubva pasi, tarisa masokisi. Isu tinoita mitambo yepamusoro yepamusoro uye foshoro. Zvadaro nyatsobvarura checcyx, chiuno, chifuva kubva pasi. Mapapiro anotambanudza kumusoro, maoko anoramba ari pasi. Matope akaomesa, uye nyoro pasi pasi.
- Maoko anobata bhedu rakarurama - tinoriisa kumapfupa. Takatenderera shure, tinosvika pahuma nehuma, uye dzokera kuruboshwe. Tinosungira makumbo maviri kubhokisi panguva imwe chete, tinovaitira ivo musoro. Tinoenda pasi.
- IP ndiyo yakafanana. Rutsoka rworudyi rwakabvarurwa pasi, rutsoka rwakaiswa kuruboshwe rworuboshwe, bhedu rakarurama rinotendeukira kune rumwe rutivi, kunze, kukwevera, zvino tinosununguka uye tinopinda mukati. Tinogadzika mabvi mune kutambanudza, kubvarura kubva kuruboshwe rworuboshwe kubva pasi, rusimudze uye rudhonza makumbo kwatiri. Mukusimudza tinobvarura mapepa.
- Tinoderedza mitsipa yedu pasi, tinoiisa yakafara kupfuura mapepa, zvichienzanisa pasi bhabhi rakarurama kumateti, ndokubva asiya. Mafudzi haafaniri kubva pamatepi, pasi rezasi rinomanikidzwa kusvika pasi.
- Ita basa rekuita basa 7 kuruboshwe rworuboshwe, wozodzokorora chiito 8.