Kugara pamberi pekombuta zuva nezuva kushanda, kurwadziwa kumashure, mutsipa kumberi kuita sei?Nekukura kwezera, meridians kuchembera, muviri unowedzera kuomarara kuita sei?

Zvinokurudzirwa kuti uite zvakanyanya kutambanudza kudzidziswa, ndiyo inonzi: tendon yakareba inch, hupenyu hurefu makore gumi!Kune akawanda mabhenefiti ekutambanudza:

1, kutambanudza kurovedza kunogona kuderedza marwadzo ekumusana anokonzerwa nekugara kwenguva yakareba, asiwo kuderedza kukuvara kwemitambo, kuvandudza kushanduka kwemuviri uye kushanduka.

2, kusimbirira pakutambanudza kurovedza kunogonawo kukurudzira kutenderera kweropa, kubvisa kushushikana uye kusagadzikana, kuita kuti uwedzere kugadzikana uye kugadzikana, chengetedza rugare uye tariro.

3, kuomerera pakutambanudza kunogona kuzorodza boka remhasuru dzemuviri, kutambanudza usati warara kunogona kukonzera kurara, kukubatsira kunyatso kuvandudza kushaya hope, kunatsiridza kunaka kwekurara.

4, kuomerera pakutambanudza kurovedza kunogona kuvandudza matambudziko ekumira anosanganisira chifuva hunchback, mutsipa mberi, chimiro chakatwasuka, asi zvakare kuvandudza yavo yehutano index, vese varume nevakadzi havagone kupotsa!

Kutambanudza maitiro:

1️⃣ Zuva rega rega: Kungave kumba kana muhofisi, simbirira pakutambanudza kurovedza zuva rega rega kuti muviri unzwe kuzorora zvirinani uye kupora.

2️⃣ Sarudza iwe pachako kutambanudza chiito: maererano nemamiriro ako emuviri, sarudza iwe pachako kutambanudza chiito, imwe neimwe 10-15 masekondi ekutambanudza, usawedzere, kuti urege kukonzera kukuvara.

Ndinotambanudza sei?Seti yekutambanudza gifs yekudzidzira, shandisa maminetsi gumi nemashanu usati waenda kunorara kudzidzira kamwe chete, kuitira kuti iwe wakasununguka uye usaremerwa!

Chiito 1, mucheche pose (bata kwemasekonzi gumi, ita kashanu)

Chiito 2. Sunga maoko ako kumashure (kubata kwemasekonzi gumi, kashanu imwe neimwe

Chiito chechitatu, butterfly pose (bata kwemasekonzi gumi, ita kashanu)

Movement 4, supine cross-legged flexion uye kuwedzera (5 nguva kuruboshwe uye kurudyi, 5-10 seconds nguva imwe neimwe)

Chiito 5. Hook makumbo mushure mekupfugama (5 nguva kuruboshwe nekurudyi, 5-10 masekondi nguva imwe neimwe)

Chiito chechitanhatu, kumedza kudiki (bata masekondi gumi, ita kashanu)

Movement 7, kumira kwengamera (10 seconds, 5 times)

Mushure memavhiki mashomanana ekutambanudza, iwe uchaona mutsauko mukati mako, zvakadai se: muviri unowedzera kupfava uye unoshanduka, uye kurwadziwa shure kuchava kuduku.