Mmega 1
Malite nkwụsị: iguzo, ụkwụ n'ụkwụ n'obosara, aka ejiri aka n'azụ azụ. Banyere "oge", "abụọ", "atọ", "anọ", mee ka isi gbadaa n'ihu - azụ - aka ekpe - aka nri. Jiri nlezianya mee mmega ahụ, na-agbalị ka ị chee otú olu n'olu si agbatị. Omume maka n'olu na isi dị irè maka isi ọwụwa, ọkpụkpụ osteochondrosis, ike ahụ na-adịghị ike na nkwonkwo olu.
Mmega ahụ 2
Malite nkwụsị: iguzo, ụkwụ n'ụkwụ n'obosara, aka ejiri aka n'azụ azụ. Banyere "oge" gbalịrị imetụ aka nke aka nri, na-efu "abụọ" - n'aka ekpe ma laghachi na nmalite. Tinyegharịa mmega ahụ ugboro 8-10.
Mmega ahụ 3
Malite nkwụsị: eguzo, aka na-agbanye n'azụ isi, isi na-atụgharị n'ihu. Mee ka olu gị dị ọcha, na -eme aka gị. Tinyegharịa ugboro 8-10.
Emega 4
Malite nkwụsị: eguzo, aka na-agbadapụ aka ya. Banyere "oge" ị na-agba ume, gbadaa ma wepụ aka gị, na-amatị aka gị n'azụ gị ma na-atụtụ isi gị. Na - efu "abụọ" - exhale, tụọ azụ gị na "wheel", belata aka gị n'ihu gị. Tinyegharịa ugboro 8-10.
Mmega ahụ 5
Malite nkwụsị: eguzo, ogwe aka na-agbatị n'akụkụ okporo osisi ahụ. Na akaụntụ "n'ogige atụrụ", jide aka gị na mkpọchi n'azụ azụ gị, nọrọ n'ọnọdụ a maka sekọnd ole na ole ma laghachi na nmalite.
Mmega 6
Malite nkwụsị: eguzo, ejiri aka jikọta ọnụ n'egedege ihu, ahụ dị jụụ. Banyere "oge" ya na ọbụ aka na isi, mee ka mmegide, dị ka a ga - achọ iwepu ihu n'egedege ihu, nke bụ aka. Mee mmega ahụ maka 3 sekọnd, wee kpoo ahụ. Tinyegharịa ugboro ugboro. Mee otu ihe ahụ na ogwe aka nke dị n'akụkụ isi: mbụ gaa n'aka nri, wee gaa n'aka ekpe.
Emega 7
Itinye aka gị na mkpọchi ahụ anaghị arụ ọrụ maka onye ọ bụla. Egbula ime ka mmega ahụ mee gị na nke mbụ. Gbalịa mee ka ọ bụrụ na ị ga-ebute ọkpụkpụ aka ọbụbụrụ ma kwụsị ịme ihe ahụ ma ọ bụrụ na enwere ihe mgbu na ọkpụkpụ.
Mmega ahụ 8
Malite nkwụsị: iguzo, ụkwụ n'ogbe obosara, aka dị iche. Na gụọ "otu ugboro" gbanwee gaa n'aka nri, na akaụntụ "abụọ" - gaa n'aka ekpe ma laghachi na nmalite. Mgbe ị na-eme mmega ahụ, gbalịa imegharị oge ọ bụla o kwere omume, ma ọzọ: kwụsị inwe mmetụta ma ọ bụrụ na ọ na-akpata mgbu.
Emega 9
Ịmalite nkwụsị: eguzo ọtọ, ogwe ụkwụ n'akụkụ obosara, ogwe aka ndị e welitere n'akụkụ dị n'akụkụ ala. Mee ka agba gi gaa n'aka ekpe, jidere 20-30 sekọnd, laghachi na nmalite. Mee otu ihe ahụ na ntụziaka ọzọ.
Mmega ahụ 10
Ịmalite nkwụsị: eguzo ọtọ, ogwe ụkwụ n'ogo n'èzí, ogwe aka na-agbasa iche na ala. Maka "oge", gaa n'aka ekpe (na-agbatị ogwe aka gị), metụ ala ma ọ bụ ụkwụ ya na aka ekpe gị, laghachi na nmalite. Megharịa otu mkpọda, mana ugbua. Ịmalite ọnọdụ: iguzo anọ anọ. Na ọnụ ọgụgụ nke "n'ogige atụrụ", ehulata ma tọọ isi gị elu. Na-efu "abụọ" azụghachiri na "wiil" ma dọta agbata gị n'obi gị.
Mmega 11
Ịmalite ọnọdụ: iguzo anọ anọ. Were ya na ị ga-agbapụ n'okpuru ihe mgbochi ma ghara imetụ ya aka. Akpa, gbadaa aka gị, na ịbanye na ya, na-amalite na-aga n'ihu na-aga n'ihu na ala, dị ka a ga - asị na ị "arịgo" n'okpuru ihe mgbochi ahụ. Na njedebe nke "nkwụsị" gbasaa ogwe aka gị. Mgbe ahụ, na-agba ọsọ na ntụgharị ihu.
Emega 12
Malite na ọnọdụ: nọdụ ikpere ya. Na akaụntụ nke "oge" dọpụ aka gị na ahụ nke ogwe aka ekpe, na akaụntụ nke "abụọ", na ịlaghachi na nmalite, dọpụta aka na aka gị n'aka nri, n'ime akaụntụ "atọ" laghachiri n'ọnọdụ mbụ.
Emega 13
Malite nkwụsị: na-eguzo na ikpere na ikpere. Mgbe ị na-agụ "oge", jiri aka gị rụọ otu okirikiri, tụọ aka gị n'ala ma dị nso n'ubu dị ka o kwere mee, na "abụọ" ọnụ, rụọ ọrụ otu aka ahụ. Tinyegharịa ugboro 8-10.
Emega 14
Malite nkwụsị: dina na afo, ogwe aka esetịrị. Na akụkọ banyere "oge" na-agbapụ aka na ụkwụ site na ala, dọpụta ha ma jide ha na mbara igwe maka 20-30 sekọnd, banye na "abụọ" akaụntụ ahụ, belata aka na ala ma zoo maka 20-30 sekọnd. Tinyegharịa mmega ahụ ugboro ise. A naghị atụ aro ka ebulite ụkwụ n'elu 45 Celsius, ebe ọ bụ na ngosipụta dị elu nke mmegharị nwere ike iduga nnukwu ibu na spine ma kpatara mgbu. Cheta na emeghi ihe omuma n'emeghi ala ulo oyi, - kpochapu akwa.
Emega 15
Malite nkwụsị: dina na afo, ogwe aka na-aga n'ihu. Na akaụntụ nke "oge" na-agbaji aka ekpe na aka nri aka si n'ala, gbatịa. Ma "abụọ" na-ebute ọnọdụ. Ma "atọ" na-eme ihe omume ahụ na ụkwụ ndị ọzọ na aka, na-efu "anọ", laghachi na nmalite. Tinyegharịa ugboro 15-20.
Emega 16
Ebe nmalite: dina n'elu afo, aka na obosara nke aka n'udo na ala na aka aka. N'ihe banyere "oge", kpoo ma gbanye aka gị, gbadaa ala n'ebughị isi gị n'ala. Na efu nke "abụọ" exhale ma jiri nwayọọ nwayọọ laghachi na nmalite. Tinyegharịa ugboro 8-10.
Emega 17
Malite nkwụsị: dina na afo, ogwe aka na-adabere na nkwụnye aka na ọkwa. Banyere "oge" welie akpati ahụ, gbadaa, jiri ike wepụ scapula. Na-efu "abụọ", gbadaa na mmalite ọnọdụ. Mee nhazi 3 nke 15-20 repetitions.
Emega 18
Malite nkwụsị: dina na afo, ogwe aka na-agbada n'ahịrị, n'ọbụ aka na-apịa n'okpuru agba. Rụlite ma belata ụkwụ gị. Echefula na na ikpere ha kwesiri iguzo. Mee nhazi 3 nke 15-20 repetitions.
Emega 19
Malite nkwụsị: dina na afo, ogwe aka na-agbada n'ahịrị, n'ọbụ aka na-apịa n'okpuru agba. Mee ka aka ekpe na aka nri dị elu, na-agbada ma na-ehichapụ ha n'ikpere. Mee nhazi 3 nke 15-20 repetitions.
Emega 20
Malite nkwụsị: dina na afo, n'ọbụ aka n'okpuru agba, ụkwụ gafere n'akụkụ ebe ụkwụ ụkwụ. Maka "oge", welie ụkwụ elu n'elu ala ma debe ha n'ọnọdụ a maka sekọnd ole na ole. Na "akaụntụ" abụọ, laghachi na nmalite. Mee mmega ahụ ọtụtụ ugboro na ngwa ngwa.
Emega 21
Malite nkwụsị: dina na afo, n'ọbụ aka na-egbuke egbuke n'okpuru agbada, nkwụ na-atụgharị n'akụkụ. Na akaụntụ nke "n'ogige atụrụ" na-eme ka ikpere aka ekpe gaa n'akụkụ, n'ime akaụntụ ahụ "abụọ" laghachiri na nmalite. Tinyegharịa ụkwụ ọzọ. Mee 2-3 na-eru nso 10-12 ugboro.
Mmega ahụ 22
Malite nkwụsị: dina n'akụkụ aka nri, n'aka aka ekpe na-ada n'ala n'elu ala, aka nri aka na-agbatị, ụkwụ na-ehulata ikpere. Banyere "oge" ebuli ikpere n'ala ikpere, banyere "abụọ" belata ha. Mee 12-15 ebuli. Meezie mmegharị ahụ n'akụkụ ọzọ.
Emega 23
Malite nkwụsị: dina n'akụkụ aka nri, n'aka aka ekpe na-ada n'ala n'ala dị n'igbe ahụ, aka aka nri na-agbatị, ụkwụ na-agbatị. Na akuko banyere "otu uzo" bulie uzo ukwu gi, n'emeghi ka ha gbue ikpere gi, n'afuru "ala abuo" n'ala ala. Mee 12-15 ebuli. Meezie mmegharị ahụ n'akụkụ ọzọ. Enweghi ike igosi mmemme a na ihe egwu na mpaghara lumbar.
Emega 24
Malite nkwụsị: dina n'akụkụ aka nri, ogwe aka na-agafe na obi, ọbụ aka n'apata ụkwụ na-ada.
Mmega 25
Malite nkwụsị: dina n'azụ, aka na-agbasapụ n'akụkụ ma dina n'ala n'ala. Abanyela na ala dị ala, jiri ọtụtụ ụkwụ gị rụọ onwe gị na onwe gị. Tinyegharịa ugboro atọ.
Mmega 26
Ebe nmalite iji mee ka ọkpụkpụ ahụ dị ike: dina n'azụ, ogwe aka na-agba n'akụkụ ma dina n'ala n'ala. N'elu ikpochapu, megharia ọtụtụ ntụgharị, na-agbanye isi na otu ntụziaka, na ụkwụ na nke ọzọ. Tinyegharịa mmega ahụ ugboro ise na ntụziaka ọ bụla.
Mmega ahụ 27
Ebe na-amalite: dina n'azụ, aka na-agba aka n'akụkụ ma dina ala n'ala, ụkwụ na-ehulata ikpere, ụkwụ na-ada n'ala n'elu obosara. N'elu ikpochapu, megharia, gbanye ikpere gị n'aka nri, na isi gaa n'aka ekpe. Na ntanye, laghachi na nmalite. Mgbe ahụ na-agagharị na ntụziaka ọzọ. Tinyegharịa ugboro asatọ na ntụziaka ọ bụla.
Emega 28
A ghaghị ime nke a na mmega ahụ na-esonụ site na ịkpachara anya dị oke oke ma ọ bụ ọbụna kpam kpam na ọnụnọ nke disk intervertebral. Gwa dọkịta gị banyere nke a.
Emega 29
Malite nkwụsị: dina n'azụ, aka dị iche, ụkwụ na-ehulata ikpere, ụkwụ na ikpere ọnụ. N'elu ikpochapu, megharia ikpere (jikọta ya ọnụ, na-agbanye ibe ya aka n'aka nri) na isi gaa n'aka ekpe. Na ntanye, laghachi na nmalite. Mgbe ahụ na-agagharị na ntụziaka ọzọ. Tinyeghachi ahụ mmega ahụ 6-8 ugboro ọ bụla.
Emega 30
Malite nkwụsị: dinaa n'azụ, aka na-agba aka n'akụkụ, ụkwụ aka ekpe na-ehulata na ikpere, ụkwụ aka nri ziri ezi. N'elu ikpochapu, gbanwee isi gị gaa n'aka ekpe, na ikpere n'akụkụ aka nri, na ụkwụ ụkwụ aka ekpe gị nke na-ejidesi ụkwụ aka nri gị na ọkwa. Na ntanye, laghachi na nmalite. Mgbe ahụ na-agagharị na ntụziaka ọzọ. Tinyegharịa ugboro asatọ na ntụziaka ọ bụla.
Emega 31
Iji mee ka nkedo na ike nke spine, ị nwere ike jiri aka nri pịa aka na aka ekpe gị. Tinyegharịa ụzọ ọzọ. A na-eme ka mmega ahụ pụta ìhè kpamkpam n'ihu ọnụnọ disvertebral.
Emega ahụ 32
Malite nkwụsị: dina n'azụ, ogwe aka dị iche, ụkwụ na-ehulata na ikpere, ụkwụ na-ezu ike n'elu ala n'elu obosara. Na akaụntụ nke "n'ogige atụrụ" na-ebuli pelvis na azụ ala, na-efopụ n'ala, na-efu "abụọ" laghachi na nmalite. Na-emega ahụ ihe omume ugboro iri na otu.
Emega ahụ 33
Malite nkwụsị: dina n'azụ, ogwe aka dị iche, ụkwụ na-ehulata na ikpere, ụkwụ na-ezu ike n'elu ala n'elu obosara. Na akaụntụ nke "n'ogige atụrụ" na-ebuli pelvis na azụ ala site n'ala, na-efu "abụọ" ala ruo n'aka ekpe. Ma "atọ" - ọzọ ebuli, "anọ" - ala ala gaa n'aka nri. Mee nhazi 3 nke ugboro iri na abụọ. Ọ bụrụ na ịnwe diski a na-ehicha ahụ, gwa dọkịta gị gbasara ndụmọdụ ịme ihe a.
Emega 34
Malite nkwụsị: dina n'azụ, ogwe aka dị iche iche, ụkwụ abụọ. Jiri nwayọọ nwayọọ welie ụkwụ gị ma belata ha n'isi, metụ aka n'ala na mkpịsị aka gị. N'okwu a, gbadaa ụkwụ na ikpere ma ọ bụ mee ka ha gbanwee - kpebie n'onwe gị, ilekwasị anya na mmetụta gị na nkwadebe anụ ahụ. Otú ọ dị, mgbe mkpịsị ụkwụ kwụsịrị n'ala, a ghaghị ịgbatị ikpere na agbanyeghị. Mgbe ahụ, ọ dị mkpa ịnọgide na ọnọdụ a maka 20-30 sekọnd ma jiri nwayọọ nwayọọ gbadaa ụkwụ gị, na-agbalị ịba ụkwụ na ikpere n'ala. Meezie ikpere gị ọzọ. Tinyegharia mmega ahụ ugboro atọ ma laghachi na nmalite. Ugbu a, anyị maara ihe omume iji mee ka azụ ahụ dị ike.