Li-gymnastics bakeng sa molala oa Dr. Shishonin - setšoantšo se feletseng sa boikoetliso

Academician Shishonin o ile a theha mokhoa o itseng oa ho ikoetlisa bakeng sa molala. Ke poloko ea sebele bakeng sa batho ba etelletsang bophelo bo tlase ba mesebetsi le ho qeta nako e ngata khomphuteng. Ka hona, li-gymnastics bakeng sa molala oa Shishonin li bohlokoa ho basebeletsi ba ofisi, ba qobelloang ho qeta lihora ho bona. Ka lebaka leo, osteochondrosis, spondylosis le mafu a mang a ka hlaolela. Ka mor'a lihlopha ka mokhoa oa Shishonin, batho ba bangata ba hlokomela phetoho ea boemo bo tloaelehileng. Pele o qala ho koetlisoa, o lokela ho itlhalosa ka video, e bonts'ang mefuta e mengata ea ho ikoetlisa.

Ke li-gymnastics bakeng sa molala oa Shishonin?

Li-gymnastics bakeng sa molala oa Shishonin li thusa ho fokotsa bohloko, ho eketsa ho tsamaea ha lihlopha, ho ntlafatsa ho ruruha ha mesifa. Sebaka se rarahaneng se kenyelletsa lipapali tse ngata. Gymnastics Shishonin e ile ea tsebahala ka 2008, kapele ka mor'a ho lokolloa ha disk ka ho ikoetlisa. Mokhoa ona o ile oa thehoa tleliniking ea bongaka e bitsoa Bubnovsky. Boikoetliso ba 'mele bakeng sa molala oa Shishonin bo u lumella ho lokisa mosebetsi oa mesifa ea molala, ho imolla tsitsipano, ho eketsa molumo, ho eketsa phepelo ea mali bokong.

Ho ngolla! Li-gymnastics Shishonin ha e folise ho tloha ka malapeng a osteochondrosis, empa matla a ponahalo ea eona a fokotsehile haholo.

Kajeno lithuto tsa video tsa li-gymnastics Dr. Shishonin li na le botumo bo pharaletseng. Koetliso e 'ngoe le e' ngoe e bontšoa ka mahlo

Lipontšo tsa tšebeliso ea li-gymnastics

Ho ea ka Shishonin ka boeena, lipontšo tsa ho ikoetlisa ke matšoao a latelang:

• botsoa;
• bohloko ba hlooho le molala;
• mathata a ho robala;
• khatello e fofa;
• lipontšo tse bohloko ka morao;
• ho senyeha ha maoto le matsoho;
• ho hloleha ho hopola.

Haeba bonyane u na le matšoao a ka holimo, ho bohlokoa ho leka ho etsa li-gymnastics bakeng sa molala oa Shishonin. Ho feta moo, ha ho nke nako e ngata, 'me ho ikoetlisa ho ka etsoa lapeng.

E le hore u fumane liphello ho tsoa ho gymnastics, ho hlokahala kamehla. Ho ikoetlisa ho lokela ho etsoa letsatsi ka leng. 'Me ka mor'a libeke tse 2 u ka fokotsa palo ea lihlopha ho isa makhetlo a mararo ka beke.

Kakaretso e feletseng ea liketso

Li-gymnastics bakeng sa molala oa Shishonin li loketse batho ba lilemo tsohle. Haholo-holo e thusa basali, hobane li ikoetlisa li matlafatsa mesifa ea molala 'me li thusa ho pata lilemo. Li-gymnastics li tla thusa bana ka mor'a lihora tsa sekolo. Tlhōrō e feletseng e na le lipapali tse robong. U ka e hopola kapa ua e sebelisa ka video.

Koetliso ea 1: Metronome

Ha u etsa boikoetliso bona, etsa hore hlooho e fokotsehe ka litsela tse fapaneng. Pele u lokela ho e khelosa ka ho le letona, kenya sebakeng sena ka metsotsoana e 30, ebe u ea ka ho le letšehali.

Hoa hlokahala hore u pheta-pheta 5.

Koetliso ea 2: Nako ea selemo

Koetliso ena, e leng karolo ea Shishonin gymnastics complex complex, ha e matlafatse feela mesifa ea molaleng, empa e boetse e matlafatsa mesifa ea thoracic e ka holimo. Etsa ka tsela e latelang:

1. Eketsa hlooho ea hau. Sefuba se lokela ho ama sefuba.
2. Boloka metsotsoana e 15.
3. Khutlela sebakeng sa pele 'me u otlolle mesifa ea molala, ka lesela le otlolohileng holimo, empa hlooho ha e khutlele morao.
4. Hape, lula nakoana ka metsotsoana e 15 'me u tsoele pele ho etsa mosebetsi ona.

Ho lekane ho pheta-pheta 5.

Koetlisa 3: Goose

Ho ikoetlisa ho bitsoang "le khantsi" ho tswa ho gymnastics ea Dr. Shishonin ho thusa ho otlolla mesifa ea molala, eo hangata e kenellang mokhatlong oo. Ho etsa sena u hloka tse latelang:

1. Tsamaisa hlooho. Mahetla a lula sebakeng se le seng, morao o otlolohile.
2. Chin butle-butle e kena ka lehlakoreng le letona, e inamisa hlooho ka mokokotlo. Koala boemo ba metsotsoana e 30.
3. Khutlela butle-butle ho ea sebakeng se fetileng mme u khutlisetse sekhutlo ka ho le letšehali. Hape, lieha metsotsoana e 30 'me u tsoele pele ka mokhoa ona.

Ho lekane ho pheta-pheta 5.

Koetlisa 4: Sheba leholimo

Li-gymnastics Dr. Shishonik e kenyelletsa le mekhoa ea ho ikoetlisa e sebetsang mesifa ea occipital ea molaleng. Ho etsa se latelang ho hlokahala:

1. Tlosa hlooho ka tsela e lekanang ka hohle kamoo ho ka khonehang.
2. Mamela ka hloko pono ea hau, u leka ho boloka mahlo a hao holim'a siling.
3. Tšoara boemo bona ka metsotsoana e 15.
4. Khutlela sebakeng sa pele mme u etse boikoetliso bo tšoanang ka tsela e fapaneng.

Joaloka liphetolelong tse fetileng, ho pheta-pheta 5 ho lekane.

Koetliso ea 5: Fomoro

Matšoao a mokokotlo oa molala le mejaro ea letsatsi le letsatsi ha e amehe mosebetsing. Ho bonolo ho lokisa boemo ka thuso ea li-gymnastics tsa Dr. Shishonin. Ho ikoetlisa "moralo" o nka liketso tse latelang:

1. Lula u otlolohile, u boloke mokokotlo oa hao o otlolohile Letsoho le leng le behiloe lehetleng ho tloha ka lehlakoreng le leng, hlooho e fetoloa ka lehlakoreng le leng, setsoe ha se hatelletse 'meleng, empa se phahame ka holim'a molaleng oa molala.
2. Lehetleng, moo hlooho e fellang teng, hore e phomole.
3. Koala boemo ba metsotsoana e 30. Ke habohlokoa ho boloka mahetla a laola e le hore ba se ke ba ema 'me ba lule ba sa tsamaee.
4. Khutlela sebakeng sa pele mme u etse boikoetliso bo tšoanang ka ho fetola hlooho ea hao ka tsela e 'ngoe.

Ho lekane bakeng sa ho pheta-pheta 5.

Koetliso ea 6: Herone

Ka lebaka la boikoetliso bona, mesifa ea morao le molala e sebelisoa ka mokhoa o phethahetseng ho rarahaneng ea gymnastics ea Dr. Shishonin. U ka e phethisa ka tsela e latelang:

1. Abela matsoho, u ba otlolohe. Ebe oe khutlisa hanyenyane.
2. Butle-butle ho phahamisa hlooho, ha senate se lokela ho otlolla le ho feta.
3. Senya boemo ba metsotsoana e 15.
4. Khutlela sebakeng se fetileng mme u phete mokhoa ona ka tsela e fapaneng.

Pheta ka makhetlo a 5.

Koetliso ea 7: Fakir

Ho etsa boikoetliso bona ka mokhoa oa Dr. Shishonin, ke habohlokoa ho etsa bonnete ba hore mokokotlo o bataletse. Ho seng joalo, katleho ea li-gymnastics e oa. Tabeng ena, ho phaella ho mesifa ea molaleng, mesifa ea mesebetsi ea morao.

1. Phahamisa matsoho holim'a hlooho ea hau, khaola liatla tsa hau, 'me likhahlo tsa hao li hasane ho ea mahlakoreng.
2. Fetola hlooho ka tsela e le 'ngoe.
3. Phomola, matsoho. Phomola ka metsotsoana e 15.
4. Pheta boikoetliso boo ka ho fetola hlooho ka tsela e fapaneng.

Etsa mosebetsi ona ka makhetlo a 5.

Koetliso ea 8: Plane

Ha u etsa mosebetsi ona ho tswa ho gymnastics ea Dr. Shishonin, sebaka sa mesifa pakeng tsa mahetla a mahetla se ithutoa hantle. U lokela ho etsa se latelang:

1. Abela matsoho ebe u ba khutlisa hanyenyane.
2. Tšoara metsotsoana e 20.
3. Khutlela sebakeng sa pele.

Pheta ka makhetlo a mararo. Koetliso ena e ka etsoa ka tsela e sa tšoaneng:

1. Phahamisa matsoho mahlakoreng, e le hore e ka holimo ho e 'ngoe, e ikemela.
2. Tšoara metsotsoana e 20.
3. Khutlela sebakeng sa pele mme u pheta mokhoa ona ka ho fetola matsoho.

Pheta makhetlo a 2.

Koetlisa 9: Lehong

Koetliso ena e molemo hobane e u nolofalletsa ho otlolla mesifa ea mokokotlo ka bolelele bohle ba morao. Ho e etsa, o hloka:

1. Phahamisang matsoho, lifate li retelehela ka holimo ho siling.
2. Etsa hore hlooho ea hau e fokotsehe hanyenyane.
3. Boloka metsotsoana e 15.
4. Khutlela sebakeng se fetileng.

Pheta boikoetliso ka makhetlo a mararo.

Litlhahiso

Bakeng sa li-gymnastics bakeng sa molala oa Dr. Shishonin hore o atlehe, motho o lokela ho khomarela litlhahiso tse ka sehloohong:

• ha ho ntse ho etsoa likoetliso ho hloka ho lokisoa ha mohato o itseng, o fanang ka ho fetisa mali le ho fokotsa mesifa ea mesifa;
• mekhoa eohle e lokela ho ba bonolo, haeba u e etsa ka matla, u ka senya manonyeletso kapa mesifa;
• ha u etsa li-exercising, mokokotlo o lokela ho lula o otlolohile, ho seng joalo ha ho na bothata ba katleho ea li-gymnastics bakeng sa molala ho ea ka mokhoa oa Dr. Shishonin.

Ho ngolla! Haeba ho sa hlajoe bohloko le bohloko bo boholo nakong ea boikoetliso, ba lokela ho khaotsa hang-hang. U ka leka ho pheta boikoetliso ka sekhahla se senyenyane sa hlooho. Haeba, tabeng ena, tsamaea le maikutlo a sa thabiseng, u se ke ua leka hape. Ho molemo ho khutlela lithuto ho fihlela boemo bo ntlafala.

Litlhōlisano

Ho sa tsotellehe phaello e hlakileng, li-gymnastics bakeng sa molala oa Dr. Shishonin lia hanyetsana. Ho ikoetlisa ho thibetsoe tlas'a maemo a latelang:

• mocheso o phahameng oa 'mele - haeba u hlokomoloha tlhaloso ena, u ka mpefatsa boemo boo, u matlafatsa lefu la bohloko, bofokoli;
• mafu a maemong a thata - nakong ea ho mpefala ha maloetse motho o lokela ho boloka matla, ho phomola ho feta, ho nolofalletsa 'mele hore o atlehe ho sebetsana ka katleho le lefu lena;
• li-tumor tsa kankere - li-gymnastics lia thibeloa haeba ho na le lihlahala kapa lipelaelo tsa ho ba teng ha tsona;
• ho ima - nako ea ho beleha ngoana e baka moroalo mokokotlong, kahoo u se ke ua e etsa le ho feta;
• mekhoa ea ho ruruha - u ka qala lithuto feela ka mor'a ho tlosoa ha ho ruruha;
• mafu a tšoaetsanoang - li-gymnastics li ka khoneha ka mora holafo;
• ho tsoa mali ka hare - kaha li-gymnastics tsa molala oa Dr. Shishonin li matlafatsa phekolo ea mali, boemo bo ka mpefala.

U se ke ua hlokomoloha li-contraindications, liketso tsa ho potlakela li ka baka liphello tse bohloko.

Video: Li-exercice tsa molala oa Dr. Shishonin

Li-gymnastics bakeng sa molala oa Dr. Shishonin li fumaneha ho bohle. Ha e na mekhoa leha e le efe e rarahaneng, e ka hopoloa kapele esita le ka ngoana. Ha e le hantle, lihlopha li tla tlameha ho fana ka nako, empa haeba likarolo tsohle li hlokometsoe, phello e ke ke ea soetseha. E tla bonahala kamora libeke tse peli, haeba u ikoetlisa kamehla. Ho ikoetlisa ka ho feletseng bakeng sa molala oa Dr. Shishonin ka video. Lintlha tse latelang tsa video mabapi le ho phekola khatello ea meriana ntle le matlapa ka mokhoa oa Shishonin.