Hypopressive gymnastics: chii icho uye chikuru mabhenefiti

Zvemukati

• 1. Fine tune chiuno
• 2. Tone mhasuru dzako dzemusana
• 3. Kurwisa weti nekurasikirwa netsvina
• 4. Dzivirira hernias
• 5. Kurwisa kutsauka kwechikamu
• 6. Kuvandudza kuita pabonde
• 7. Kuvandudza mamiriro uye kuenzanisa
• Maitiro ekuita hypopressive kurovedza muviri
• Hypopress kurovedza muviri kumusana

Hypopressive gymnastics inzira yakasikwa muma 70s uye yakawana nzvimbo mumajimu uye makiriniki ekuvandudza, nekuti mukuwedzera pakusimbisa mhasuru yemudumbu neyemusana, yakaratidzwa seinobatsira senzira yekudzivirira nekurapa shanduko dzinoverengeka senge hernias, shanduko munharaunda yebonde, muyero uye mamiriro.

Kuti uite hypopressive gymnastics, mumwe anofanirwa kuita mweya wakanyanya uye 'osveta' dumbu nzira yese mukati, achisiya asina kufema uye nekuchengetedza kwakawanda kudzvinyirira. Iyi fambiro inovandudza ura mashandiro, inonatsa chiuno uye inovandudza mamiriro, kurwisa musana marwadzo uye kusaenzana kwepashure.

Iwo mabhenefiti makuru e hypopressive gymnastics ndeaya:

1. Fine tune chiuno

Iyo hypopressive inoderedza denderedzwa remudumbu nekuda kwechimiro chesometric chakachengetedzwa kwenguva yakareba panguva yechiitwa. Pakusveta nhengo mukati, pane shanduko mukati memudumbu kumanikidza iyo inonzwika rectus abdominis, uye zvakare chishandiso chakakura kurwisa dumbu diastasis, kunova kubviswa kwemaranzi erusasi epahusisi panguva yekuzvitakura.

2. Tone mhasuru dzako dzemusana

Neichi chiitwa pane kuderera kwekumanikidza kwemudumbu uye ma vertebrae achadzvanywa, izvo zvinonyanya kubatsira kudzikisira marwadzo ekurwadziwa asingaperi, mukudzivirira uye kurwisa madhisiki ereniated

3. Kurwisa weti nekurasikirwa netsvina

Munguva yechibvumirano chakaitwa, mhasuru dzepineum dzinoswededzwa kumusoro, kumisazve dundira nekusimbisa mitezo, inovatsigira kuve yakakosha kurwisa weti, kusagadzikana kwetsvina uye kunyangwe kuberekana kwechibereko.

4. Dzivirira hernias

Ne hypopressing zvinokwanisika kudzivirira mahedheni discs, inguinal uye mudumbu nekuti nzira yacho inoderera kumanikidza kwemukati-wedumbu, kuumbiridza muviri wese.

5. Kurwisa kutsauka kwechikamu

Maekisesaizi akakosha pakurwisa kukanganisa kwepasipinha senge hyperlordosis, scoliosis uye hyperkyphosis nekuti inokurudzira kugadzirisazve uye kuenderana kwemuzongoza nemukoko.

6. Kuvandudza kuita pabonde

Kana uchiita chiitiko ichi pane kuwedzera kweropa kuyerera munzvimbo yepedyo iyo zvakare inovandudza kunzwisisika uye kunakirwa.

7. Kuvandudza mamiriro uye kuenzanisa

Iyo nzira inovandudza mhasuru toni, ichideredza basa uye kunetsekana kwemasuru mapoka ari kushanda zvakanyanya uye achiwedzera matauriro emapoka ari kushanda zvishoma, achigadzirisa mataurirwo emuviri wese. Kana zvabatanidzwa nezvimwe zviitwa zvakadai sepiramidhi kana padumbu, semuenzaniso zvinobatsira kusimudzira kumira kwemuviri uye kana zvabatanidzwa nemaekisesaizi senge rutsigiro patsoka rimwe chete kana kugadzira ndege kana nyeredzi zvinobatsira kugadzirisa mwero wemuviri.

Maitiro ekuita hypopressive kurovedza muviri

Kutanga, iwe unongoda kugara nemakumbo ako akayambuka uye kufema zvinowanzoitika wozoita wekumanikidza kufema uchitora mweya wese kubva mumapapu ako. Paunosvika pano, unofanirwa kuyamwa dumbu rako mukati, uchichengeta iri apnea kwenguva yakareba sezvaungagone, kudzamara zvakakosha kufema. Wobva wafema zvakajairika uye ita iwo maekisesaizi akafanana kazhinji.

Kana iwe uchiziva iyi nzira, iwe unogona kuchinja chimiro chako kutambanudza mimwe mhasuru mumuviri wako, uchifarira musana wako, semuenzaniso. Tarisa uone 4 hypopressive Exercise iwe yaunogona kuita kumba.

Hypopress kurovedza muviri kumusana

A yakanaka hypopressive kurovedza muviri kumusana kwako ndeiyi:

1. Chengeta makumbo ako muhupamhi hwehupamhi uye bvisa mweya wese kubva mumapapu ako uye unoyamwa dumbu rako mukati;
2. Tsamira kumberi, kuyedza kubata pasi nemaoko ako, kuchengeta makumbo ako akatwasuka. Muviri wako unofanirwa kumira kunge piramidhi;
3. Iwe unofanirwa kumira panzvimbo iyi kwenguva yakareba sekunge iwe usingakwanise kufema, wobva wafemera mukati zvakajairika uye wosimuka zvishoma.
4. Iwe unogona kumira pachigunwe uye pusha pasi nemaoko ako, uchichengeta musana wako nemusoro zvakanyatsoenderana, kana iwe uchikwanisa kuchengeta tsoka dzako nemichindwe zvakati sandara pasi.

Iwe unogona kuita iyi hypopressive gymnastics mazuva ese, uchizvipira iwe kuti uchengetedze yakanyanya contraction muapnea kwenguva yakareba sezvinobvira. Iko hakuna kushomeka kana kwakanyanya nhamba yekudzokorora uye iwe unogona kuita zvakanyanya sekufunga kwako kugadzikana uye kusingaite dzungu.