Kurovedza Kwemabvi

Kuchembera kwemuviri wemunhu kunoitika zvishoma nezvishoma uye kunononoka, uye zvakakosha kusimbisa bendekete, gokora, wrist, chiziso, hudyu, uye kurovedza ibvi.

Kuchembera kwemapfupa, tsandanyama uye ganda kunotanga kupfuura kwedzimwe nhengo dzakaita semoyo neuropi.Pakati penhengo dzese dzinofamba, gumbo ndiro rinonyanya kukosha pakutsigira huremu hwemuviri wese uye kupedzisa mabasa ekufamba, kumhanya, uye kusvetuka.Naizvozvo, kana paine kazhinji kuzorora kwemhasuru, kusimba kuderera, uye kuderera kweurouromodulation, pachava nematambudziko mazhinji ekufamba kwemakumbo.

Kuchinja kwemakumbo kuri pachena, saka vanhu vanofunga kuti makumbo akwegura kare.Zvichakadaro, nokuti vanhu vekare vane inflexible yakadzika makumbo, zvichiita kuti kuderedzwa kufamba, nokudaro zvichiita kuti kukurumidza kukwegura kwemakumbo.

Kuziva imwe nzira inonzwisisika yemassage uye nzira dzekurovedza muviri dzemabvi akabatana haingogone kushandisa muviri chete, asiwo kudzivirira mabvi akabatanidzwa.

Eight Nyore uye Dzinoshanda Nzira dzeKnee Joint Exercise

1. Tambanudza mabvi ako wakagara

Gara pachigaro, isa tsoka dzako pasi, uye zvishoma nezvishoma ruramisa kuruboshwe (kurudyi) ibvi, uye chengetedza nzvimbo yacho kwemaminitsi 5-10, uye zvishoma nezvishoma isa gumbo pasi, shandura gumbo.Dzokorora 10-20 nguva.

2. Benda mabvi ako munzvimbo yakarerekera

Yambuka maoko ako pamberi pemusoro uye woisa musoro wako paari munzvimbo yakajairwa, wobva wakotamisa ibvi rako zvishoma nezvishoma padhuze nepaunogona napo pahudyu yako, chengetedza nzvimbo yacho kwemasekonzi 5-10, uye zvishoma nezvishoma isa gumbo pasi, chinjanisa gumbo.Dzokorora 10-20 nguva.

3. Extensor exercise

Flex rimwe ibvi rakabatana pachipfuva zvakanyanya sezvinobvira munzvimbo ye supine, gadzirisa chidya nemaoko maviri kwemasekonzi 5-10, uye zvishoma nezvishoma ruramisa mabvi akabatanidzwa, shandura gumbo.Dzokorora 10-20 nguva.

4. Quadriceps exercise

Benda gumbo rimwe kuhudyu uye ubatisise chidzitiro nemaoko maviri kumusana panzvimbo yakakomba (kana nerubatsiro rwetauro), zvishoma nezvishoma dhonza gumbo kuhudyu, uye chengetedza nzvimbo iyi kwemasekondi 5-10, wozoisa. pasi, chinjanisa gumbo.Dzokorora 10-20 nguva.

5. Sunda uye kukwiza chidya

Gara pachigaro, pfugama mabvi maviri, batanidza mativi ese ekuruboshwe (kurudyi) gumbo nemaoko neminwe yemaoko maviri, wobva wasundidzira nekukwiza ka10-20 pamativi ese echidya kusvika kumabvi akabatana nekadiki. simba.Rangarira kuchinja gumbo.

6. Sunda mhuru neminwe

Gara pachigaro wakakotama mabvi ose uye makumbo akaparadzaniswa.Bata ibvi nechigunwe nechinongedzo chemaoko maviri wobva wamanikidza chigunwe nemimwe minwe mina pamwechete.Ita kuti zvigunwe zvisundire mukati nekunze kwemhuru uye ita kuti imwe neimwe iswedere pedyo nepamusoro pechidzitiro.Dzokorora munwe kusunda 10-20 nguva, wozochinja gumbo kuti utange zvakare.

7. Rova kumativi emabvi

Gara pachigaro nemakumbo akachinjika uye tsoka pasi, zorodza makumbo ako zvakanyanya sezvinobvira, uye zvinyoronyoro rova ​​​​mabvi ako ka50 nezvibhakera zvekuruboshwe nekurudyi.

8. Dhinda uye shandisa patella

Gara pachigaro, shandura mabvi ako anenge 90 °, isa tsoka dzako pasi pasi, isa zvanza zvemaoko ako pane patella yemabvi akabatanidzwa, sunga zvigunwe zvako zvishanu zvakasimba kune patella, uye wozora patella zvakafanana uye. rhythmically kwe20-40 nguva.

Mune lack yebasa chinhu chakakosha pakukurumidza kukwegura.Naizvozvo, vanhu, zvikurukuru vakwegura, vanofanira kazhinji kazhinji kutora rutivi mumibato yavanogona.Kusimbisa muviri, kufamba, uye kumhanya-mhanya zvose zvinobatsira pautano hwevanhu.