Tu i runga i nga matatahi. Mahi "birch": technique Lead

Tu i runga i nga matatahi ( "Birch") - he āhuatanga whai hua faataahurihuri ki nei tangata katoa anga i te iti rawa kotahi i roto i to ratou ora. Tenei mahi ohie ngā i roto i te hōtaka herea o te mātauranga ā-tinana i roto i te kura e whakamahia ana i roto i te hōtaka whakangungu i roto i kaiaka, ara puta i roto i te mahi wairua tinana-hāngai, pērā i yoga. He aha te mea te take mo te taua rongonui?

Tu i runga i nga matatahi: whakamahi

e kore e taea te piriponotanga tu manakohia i runga i nga matatahi. Nā ki te tūranga Taupokia o te tinana i roto i te "birch" mahi ko te whakapai ake me te faaapîraa i o te rauropi katoa. tūtohutia ana tēnei taka porepore te rite te raau rapaau o mate romahā, pāhoahoa me mamae paheketanga, raruraru kūnatu. Tu i runga i nga matatahi ko te taputapu pai mo te maimoatanga me te ārai o uaua tīponapona. mahi Gymnastic he pānga painga i runga i te io, me te pūnaha endocrine o te tangata, te whakapai ake me te whakaongaonga i te repe endocrine.

Nā ki te mahi auau whakapiki i tohanga toto, te whakapai ake hāora waiwai o whekau, whakahoutia te pūtau me te kopa o te tinana. Faaohipa pānga painga i runga i te wahi kūnatu o te mahi tangata na roto i te whakaongaonga i te rere toto, te tukanga o te tango i tāoke. "Birch" - he taputapu nui mo te faaho'iraa mai o te ngäwari filosilivá, uaua waewae whakangungu, hoki me te pēhi i te.

pānga

tu mahi i ia te wā i runga i te matatahi āwhina:

• whakaiti i te kawenga i roto i te pūnaha circulatory;
• whakahokia patency me elasticity o oko toto;
• te whakapai ake i te nekeneke o te tuaiwi;
• whakakaha tuhonohono me hononga;
• whakahohe houtanga pūtau me te kopa okana;
• ū te whānui toenga hormonal ;
• akaanga te pūnaha io;
• whakamahi manawa puku hohonu;
• whakaongaonga i te repe thyroid;
• whakawhanake i te taputapu vestibular ;
• tere ake te pākia me whakahohe maha atu tukanga i roto i te tinana.

iteraa papû

Taka porepore whakaritea mo te maimoatanga me te ārai o mate:

• Airways: Rhinitis, maremare, Bronchitis, huangō, wheezing;
• pūnaha Cardiovascular: mate occlusive, atherosclerosis, uaua tīponapona;
• GI: kōroke, te pukupuku, whewhe intestinal;
• pūnaha io: neurosis, roro, migraine, dystonia iaia.

"Birch" e tohutohu ki te mahi mo te faaho'iraa mai o te pūnaha ārai mate ngoikore, te whakapakaritanga whānui o te tinana i muri i te mate roa. Tu i runga i nga matatahi - he rongoa pai mo te ohoroa, rohirohi ma'i me te korekore, nui haere excitability o te pūnaha io rite ki te hua o te ahotea tinana, me te hinengaro kaha. Ko te pai tenei omaoma te whakakahore i muri i tauturu i te āhuatanga taumaha pakeke ki te whakahoki au maite i roto, me te toenga.

contraindications

Iringa "birch" contraindicated te i roto i tetahi whara tuarā (waha, rei, lumbar), te displacement o te kōpae intervertebral, whaturama, sciatica me ētahi atu mate o te tuaiwi. E kore e tūtohu ana ki te mahi i te mahi mō te iwi e pängia ana ki te takawhita me ona mate kaimahi o te ngakau: mate ngakau coronary, angina, kore ngakau. rāhuitia te faaohiparaa i te i roto i whakapeka mate hopuhopu o te wahi romahā o runga, exacerbation o mate mau. E kore e tūtohu ana ki te mahi i te whatanga i roto i paheke, hapūtanga.

Teuteu mo te mahi

I mua i te mahi, "birch" he tika ki te whakamahana ake nga uaua me hononga. Ki te mea ko koe i roto i te āhua tinana pai, faaohipa wā, katahi ka waiho koe kardiorazminki rawa iti. kia mua ki te whatanga he huinga iti o mahi ki te whakamahana ake uaua: ona ringa me waewae aki motu, ka piko te tinana, squats, pana-ake mata i tahuri ranei. I muri i te puta mahana-ake ki te āraitia te kōaro.

No te tīmata, e kore e nei ngā i roto i te mahi auau, arahina te sedentary, āhua te nuinga o sedentary, mahi i te mahi "birch" kahore whakangungu tinana mua te tino rāhuitia. uaua te ioka me hononga e kore e taea te hapai i te kawenga i roto i te tu i runga i nga matatahi. Ka rite ki te hua, e faarahi e rave rahi taime i te mōrea o te whara. Ka tūtohu mātou e noho koutou etahi whakangungu faaapî e ka taka e uaua me hononga ki te kaha tinana, a ka meinga he "Birch" ki whakahauanga tūmomo-mua.

ārai aituā

Tu i runga i nga matatahi - he mahi ohie engari whai hua, kei te pai whakangungua te whakatinanatanga o nei i te rōpū matua o nga uaua tinana. I roto i te whakangungu whai wāhi nga uaua o te hoki me te puku, papa, te mua, a muri waewae. taimaha Body e hinga tonu i runga i te pokohiwi. Ki te i roto i mahi ite koe e huti te te tuaiwi waha, i roto i te tikanga ki te karo i whara he tika ki te whakatika i te tūranga Taupokia. Tetahi hūhi - he take ki te whakarongo ki te tikanga o te mahi tu i runga i nga matatahi noa te akomanga mutunga oti.

Ki te whai koe i fifi te kupukupu tonu i roto i tū kōaro, ngana ki te hutia ake te pouaka, me te kore ki te tahuri tou upoko kaki ranei i roto i ngā tohutohu rerekē. Ki te reira te mea he mare, hoki te mamae, e tūtohu ana ki te mahi i Kōmāmā putanga whata me mahi motuhake e whakawhanake te nekeneke o te rei, tuaiwi waha. Mahi i te tūranga kōaro mo te wa tuatahi, ui tangata te tutaki koe e pupuri i te tinana i roto i te tūranga tika.

taputapu hākinakina

I roto i te putanga matarohia o te mahi "birch" whakamana te kahore tetahi taputapu mahi motuhake. I roto i tenei whakangungu kia hiahia koe anake te moenga iti ki te fakamolū te kawenga i runga i te pekehoe waha. Ki te kei te tika tīmata koe ki te whai wāhi i roto i te mahi ranei ki te kitea he whatanga mo te wa roa, te whārangi raro i te pokohiwi takai tauera paraikete iti ranei. Nā ki tenei e kore e raro i te pēhanga i whakapā ki patunga pakeke te pekehoe. Hei te mahi i te putanga Kōmāmā o nga mahi e rapu he atu heamana kotuituitanga.

E tu i waho tautoko

mahi Gymnastic kahore tautoko - he tu matarohia i runga i nga matatahi. e kore e technique meinga fifi i roto i whakaakona te iwi ki te nekeneke o hononga, te tuaiwi ngāwari, pai muscled. I mua i te piha haapiiraa, te faaineine ka horahia he whāriki ngohengohe i runga i te patunga witi. Mahi pai i roto i te takaro raru-tikanga, ki te hanga i taua mea māmā ki te whakahaere tūranga tinana, hanga i te whakatikatika e tika ana i roto i te wa. mahi technique:

• takoto ki tona hoki i runga i te whāriki - kua whakanohoia ringa me te tinana, nikau i runga i te patunga witi, waewae tika tonu, turi, me he waewae i roto i te whakapā ki tahi i te tahi;
• mōrahi whiua ana waewae ki runga ki tona matenga;
• piko ringa i te whatīanga, hoatu ana ringa ki runga ki te raro hoki;
• whakatika o koutou waewae ki runga.

Ki te he tika fariiraa, na tou tinana, i pokohiwi ki te mutu me tika, whakarunga elongated. Waewae me turi mau tahi, huha me papa kaki kukū tika, kauwae mo tona uma, ona ringa ki runga ki te hoki, kua huihui kawea nga tuke nui taea. Te kupukupu tonu i roto i mahi hohonu, on, me te ata. Tirohia iringa Me koe ki āta me pai whakataka, e pupuri ana ringa hoki.

"Birch", tuhi

Mahi ki te tautoko - he tu Kōmāmā i runga i nga matatahi. rerekē Technique i te kē puāwaitanga. Ko te nuinga o rite ki te taiepa tautoko, e i tetahi wa ka taea e koe te whakawhirinaki i runga. Ko te pai tenei kōwhiringa mo ki tīmata, tīmata ako taka porepore. I roto i te mahia o "birch" Ko te whai wāhitanga ki te ako i roto i te taipitopito āhuatanga katoa o mahi, wheako hohonu nga uaua mahi katoa. I tua atu, ki te i roto i te tu e ite koe nui hoki te taimaha i roto i te mamae, ka taea ki te atawhai mānukanuka tinana, e okioki ana ki te taiepa koutou ranei. technique:

• takoto iho i runga i te whāriki - waewae i whakaara ake, papa rite taea ki te taiepa, ringa i tou taha, nikau ki runga ki te patunga witi;
• whakaara i te tinana o raro, waewae noho i runga i te taiepa;
• hoatu ana ringa ki runga ki te iti o te hoki, piko koutou tuke;
• whakatika o koutou waewae ki runga.

I roto i te wāhanga tuatahi tūtohu tatou ki te kawe i roto i te whakangungu, tētahi kukume kotahi waewae ki runga, me te tahi atu e okioki ana i runga i te taiepa. A pee i te mau titauraa taketake mo te whakatinanatanga o te tikanga tu i runga i nga matatahi: te utumu hāngai ki te patunga witi, e Ihakara te waewae tino, nga tuke maximally iti, kua tika, te pekehoe waha, kei tona kauwae runga i te pouaka, unu pokohiwi i te taringa. Te kupukupu tonu i roto i mahi on, me te ata. Whakamutua te mahi i roto i te whakamuri āta, me te pai. Ka taukei i tenei wharua kōwhiringa, haere ki te pae, kahore tautoko.

putanga Kōmāmā o nga mahi

Iwi e kitea reira uaua ki te pupuri i te roa'tu i mo te wa roa no o ngoikore tinana kore o te tinana, me te ranei, e tūtohu ana ki te mahi i te putanga Kōmāmā o te mahi. whakamana taka porepore Kei te whakamahi i te parahiraa whakakopa, e āwhina ki te pupuri i te tinana i roto i te tūranga. technique:

• noho tatou i runga i te mata o te heamana, ona waewae ki runga ki runga ki te hoki;
• Āta raro i te hoki o runga ki te patunga witi;
• whakaara i te waewae ake.

Hei hanga whakamarie reira mo te wa roa ki te kia i te tūranga i runga i te nohoanga o te parahiraa ka horahia he kakahu ngohengohe i raro i nga pokohiwi, tuu i te paraikete urunga ranei. I roto i te mahi kia hinga te taimaha tinana matua i runga i te whitiki pokohiwi, upoko, me te me takoto kaki ata i runga i te patunga witi. he marino, maheni, me te hohonu manawa. Waiho i roto o te whatanga i roto i te raupapa whakamuri, kahore tetahi nekehanga ohorere tēpilé ia ranei. No te haumaru atu, mau nga waewae o te heamana ki ona ringa.

Hea ki te pupuri whakangungu

tu here motuhake mō wahi whakangungu i runga i te matatahi kore e whakaratohia. Ka taea e koe te whai wāhi i roto i roto me waho o. Ko te whakaritenga taketake mo te mahi - he wāhi iti o te mata papatahi, na kei te rere tika taua taputapu. Tu i runga i nga matatahi titau hoki wāhi, tüohu ahanoa nui iti ranei e taea e pokanoa ki a koe i roto i tou īngoa.

Ki te kei te mahi koe i te whare, na free wāhi nui hoki te mahi o te taonga, me te tahi atu tūemi roto. Ki te faaohiparaa i waho, ka whiriwhiri i te wahi kitea ki te mata maheni, atu i nga rakau, rakau, me ētahi atu Ka āwhina i ēnei whakatūpatotanga ki a koe te tiaki ia koe i te whara anō me karawarawa i mahi atu te taputapu whatanga i runga i te matatahi.

A, no te me pehea ki te whai wāhi

Training i runga i te wā āwhina ki tino whakapai ake i te hauora, tāpiri kaha, mata ki te faaapîraa i o te tinana. Tu i runga i nga matatahi tūtohutia te ki te kawe i roto i nga ra i roto i te ata ranei i roto i te ahiahi, i muri i 1-2 haora i muri i te kai. Tīmata mahi mahi, mau tūranga mō te 30 hēkona ki te 1 meneti. Ka rite ki te whanaketanga ā-tinana o nga uaua tinana, ake i te whanaketanga o ngā āhuatanga o āraitia te Taupokia te roanga ki 25-30 meneti te ra.

Ko te arotahi matua i te tuatahi te mahi i te tikanga tika: whakahaere i te tūranga o te tinana, te wāhi o te ringa me te waewae. Tangohia tou wa, e kore e whakaititia, te roanga o te whakangungu, kia rite kore ki te tūkino i te uaua o te hoki me te kaki. Kia whai whakaaro ki te hūhi i roto i mahi. whakamana taka porepore te tika, ki te mamae tino ngaro i roto i tetahi o te tuaiwi, uaua kaha mahi ki te mau tonu te tinana i roto i te tūranga tika, kupukupu on, hohonu, me te marino.

Tu i runga i nga matatahi: photo

āraitia te Kōarotia tino pukengatia nga uaua katoa me hononga o te tinana. Simple mahi gymnastic e te āwhina ki a koe toe ngāwari o te tuaiwi, te whakapai ake tohanga toto, whakahohetia te pākia, whakakaha i te uaua i te pae tino. Wā e mahi ana i te whatanga, ka ite koe i te vivacity, he pakaru o te kaha me te pūngao. "Birch" - te kī ki te faaapîraa i me te whakaora o te tinana i tetahi tau.