Yadda yi darussan ga mikewa da manyan tsokoki na jikin

A kullum drudgery na jikin mutum na dogon lokaci, shi ne a wani ajali matsayi. A sakamakon haka, tsokoki matsawa kuma dauki siffar. A hankali, jiki adapts maimaita danniya da kuma sa ya fi sauƙi ga kansa yin wani ba aiki. ga mikewa bada ana amfani da su kawo a cikin ainihin jihar na jiki ta tsokoki. Babban aiki - shakata da kuma budewa da tsokoki gidan ya toshe monotonous ƙungiyoyi. All mikewa bada tsokoki dole ne a yi a kai a kai a wani jinkirin da taki da wani karamin yawan maimaitawar.

Idan mutum ya kaiwa wani sedentary salon, yana da muhimmanci , don ƙarfafa tsokoki na baya akalla sau da yawa a sati. A mafi inganci darussan ga mikewa - rataye a kan giciye-mashaya. Da nisa daga cikin riko dogara a kan abubuwan da ka zaba. A wannan aikin, da tsoka kungiyoyi suna amfani hannunka, Abs da kuma mayar. Dole ne ka ansu rubuce-rubucen da mashaya, kafafu daidaita ko lanƙwasa a gurfãne. Ba tare da yin wani talking ko ƙungiyoyi, shi rataye 'yan mintoci. A wannan lokaci, shi qara load a kan kashin baya da kuma lokaci guda shakata da kuma budewa da tsokoki. Yin tsaye springy jiki ga dama da wajen hagu, wani mutum ba kawai lullube tsokoki QFontDatabase tsokoki na jiki, amma kuma tightens tsokoki na baya. Bayan wani motsa jiki, ya kawo sauƙi a baya - da kuma gwada rashin jin daɗi.

Wadannan darussan ga mikewa - dõmin karkatarwa da jiki. Zaune a kan bene, kafafu tankwasa a gurfãne. Mun yi jinkirin juya zuwa bar gidaje da matsakaicin matsayi, kokarin isa wani m batu. A wannan yanayin, da kafafu dole ne a gyarawa. Wannan darasi aiki a kaikaice QFontDatabase tsokoki da kuma ciki cinya tsokoki.

Wadancan ga mikewa kafafu yi yayin da suke zaune a kan bene. Ga akwai da dama bambancin.

Kafafu miƙa gaba, nuna m jiki, kokarin sasantawa da tukwici na yatsun kafa.

Zaune a cikin wani yoga matsayin (diddige a lamba tare da gwiwoyi shata a hannu) da kuma rike da hannayensu a kan yatsun kafa, shi ne zama dole a cire ƙafãfunku zuwa cikin jiki.

Daidaita daya kafa a gaba da kuma wasu lankwasa a gwiwa da kuma nannade da baya, samar da bi da bi tilts jiki zuwa daya kafa ko sauran.

Kuma a cikin gaba motsa jiki zai budewa tsokoki na cinyoyinsa, gindi, maruƙa. Tsaye karkata zuwa ga gaskiya, wani mutum ya yi aikin madadin lunges gaba ko zuwa gefen. A wannan kafa, wanda za a located a baya, ko su gefe, ya kamata ya kasance daidai mike.

Darussan don a mike yatsu don taimakawa wajen taimaka gajiya goge, don inganta su yadda ya dace da kuma waje form. Kowane mataki yi ta 15-25 sau a matsayi na zaune, kõ kuwa a tsaye kwance:

• karfi da damfara a ƙulli, ya decompress.

• lanƙwasa downward da kuma daidaita up da hannuwansu.

• juya a cikin da'irar goga da rufaffiyar yatsun kafa.

• sa a madauwari motsi da yatsa, yayin da sauran kamata a mike;

• m lankwashewa da tsawo na phalanges na yatsunsu.

• ajiye da buroshi a kan tebur, hannu daya a lokaci to ya dauke kowane yatsa sama.

• alternately budewa da yatsunsu na hagu na kowane yatsa na hannun dama.

• rufe masa ƙulli, ya alternately juya saukar da kowane yatsa, sa'an nan yin kishiyar sakamako - alternately tanƙwara kowane yatsa.