Indlela yokwenza izinyawo zokugaya: inqubo, ividiyo

Imilenze, izinyawo nokubuya - lezo izingxenye zomzimba ezinomqondo ophakeme wokugcina izifo futhi ngokuyisisekelo, noma yikuphi ukusikhipha, yizizinda ezitholwa kakhulu. Kungaba nezinkinga eziningi: ukufakwa kwesawoti, ukusakaza kwegazi okwanele, ukuvuvukala, njalonjalo. Zonke ziholela emhubheni ofanayo - izifo ezihlukahlukene ezifana ne-scoliosis, i-osteochondrosis, uma uthatha emuva, imivimbo ye-varicose (ikakhulukazi yabesifazane) - imilenze noma izinkinga eziningana nezitho zangaphakathi - izinyawo. Ukuze ugweme lokhu noma okungenani unciphise ukubonakaliswa kwezifo, ngcono impilo, uphumule, futhi awukho ithuba lokuya embukisweni wokubutha, khona-ke ungafunda ukwenza izinyawo, izinyawo nokubuyisela emuva ekhaya.

Ukusikwa kweenyawo: ukulungiselela

Ukuze uqale ukusikhipha, kudingekile ukuba ubhalise ukwesekwa kwesigamu sesibili noma izihlobo. Ungenza iseshini wena ngokwakho, kodwa ngeke ulethe nhlobo impumelelo yokuphumula futhi izokwandisa ukwesaba kuphela. Kulesi simo, akudingeki ukuba ulinde umphumela omuhle wezokwelapha. Inqubo evamile yesilasi yenzelwe ezimbili.

Ukuze uthole isifundo uzodinga:

• Amafutha okubhusa ngokuziqhenya kwakho (ukhukhunathi, umnqumo, njll);
• Aromassives;
• Umculo omnandi;
• Ithawula elifudumele noma ingubo (ikakhulukazi kuyiqiniso ekwindla-ebusika);
• Indawo elula (i-sofa engemuva, umbhede) lapho umenzi weseshini angasondela kunoma yiliphi iqembu;
• Isimo esihle.

Ukushisa kwe-gastrocnemius muscle nemilenze: ividiyo, inqubo

Akukho lutho oluyinkimbinkimbi endleleni yokwenza izinyawo zokugcoba ekhaya. Sebenzisa amathiphu alandelayo:

• Inqubo iqala ngokusebenza okufanako kwamafutha esikhumbeni. Ukuhamba kufanele kube lula, kuphuze, hhayi ku-jerky;
• Amafutha e-Rasterev, ukunyakaza okujulile kwezandla, ngosizo lwezintende zezandla, ukwenza inqubo yokugaya. Kufanele kudlule okungenani imizuzu engu-5-7;
• Okulandelayo ukunciphisa ukucindezela, ukuthuthela ku-stroking. Kulesi simo, amandla okuthonya kufanele ancishiswe. Yenza imizuzu engu-3-5;
• I-Mashing iyinkqubo elandelayo. Iminwe nezintende zifake isikhumba emaphakathini bese ziqondisa imizuzu engu-7-8;
• Faka isicelo se-percussion technique: ngesokunene kwesandla sakho, futhi uphinde ufake izandla zakho ezinyaweni;
• Ukuze unciphise isikhumba, ekugcineni uphinde wenze imivimbo yokukhanya.

Zonke ukunyakaza lapho ukugcoba umzimba we-gastrocnemius kufanele kwenziwe kusukela phansi (kusukela ezithende) phezulu, ngenxa yokugeleza kwamanzi lymph. Ukuze uthole imininingwane eyengeziwe, bheka ividiyo ye-massage ye-muscle gastrocnemius. Ukuze ubone ividiyo, landela lesi sixhumanisi.

Indlela yokwenza kahle ukubuyisela ubuhlungu ekhaya nasemilenzeni: ividiyo

Umthelela ngemuva ungenziwa yizinqwaba ze-classical kanye nenani elifanayo lezindlela zangaphandle. Okufanayo kusebenza nasemilenzeni. Konke kuncike ekutheni isiguli sifuna ukuthola: ukukhululeka kokucindezeleka, ukwelashwa, ukuvimbela, njll. Noma kunjalo, ekhaya kungcono ukusebenzisa amasu okuphumula.

Sebenzisa ulwazi oluzuzwe ngokwenza izinyawo, izinyawo nokubuyisela emuva ekhaya bese kunika injabulo komunye nomunye.