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Qomati inson

SHumo ehtimol ahamiyat doda boshed, ki varzishgaron, hunarpeshagoni balet, harbiyon qomati zebo dorand.

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Qomat holati hamaruzai badan hangomi nishastan, rost istodan vaharakati inson meboshad.

Insoni qomati durustdoshta sarashro rost medorad, takhtapush- tash rost, kitfhoyash dar yak samt va kame ba qafo kashida shudaand, shikamash kashida shuda, qafasi sinaash kame ba pesh baromadaast. Dar nazdi oina ba qomati khud chunin shaklhoro bidihed va bubined chi tavr qadu qomati shumo zebo gasht. Albatta, gayriodat hama vaqt chunin holatro doshtan dushvor ast. Vale vaqte ki shumo mashqhoi makhsusro ijro mekuned va hamesha az boloi qomati khud nazorat mebared, pas az yakchand vaqt qomatro zebo nigoh doshtan ba shumo hej dushvorie nameo- rad.

Insoni qomati nodurustdoshta sari kham, kitfoni ba pesh baro- mada – yake bolo, digare poyon, shikami baromada, qafasi sinai hamvor va qatshuda, takhtapushti kaj, sutunmuhrai kaju kilebi dutarafa dorad.

Hangomi qomati nodurust va kafi poyi hamvor doshtan sutunmuhra va kafi poykho qobiliyati qat shudanro khangomi zarbaho gum mekunand. Kori mutadili dil, shush, meda va digar uzvhoi daruni gum meshavad. Dar mushakkho, bugumho, miyon va kafi poyho dard paydo meshavad. H,amai in kayfiyat va tabi insonro bad megardonad.

Kafi poyi durustguzoshtashuda.
Kafi poyi durustguzoshtashuda.
Kafi poyi khamvor.
Kafi poyi khamvor.

Sababhoi vayronshavii qomat dar chist?

Dar bisyor kholatkho vayronshavi az sababi mushakhoi sustinkishof- yofta ba vujud meoyad. Rokhi osoni sanjidani qomati khud – bo takhtapusht ba devor dar kholati odi istodan ast. Agar khis kuned, ki takhtapusht, shona, surinho va poshnai poy ba devor merasand, qomataton rost ast. Dar aksi hol qomataton vayron shudaast. Az in ru favran ba isloh namudani on shuru kardan lozim ast.

Baroi khubtar gardondani qomat chi kor kardan lozim ast?

CHizi az khama odi – sokhti joygakh (joyi khob) ast. Badani khudro baroi dar boloi bolisht va kurpai khamvor va sakhtii miyonadoshta khob raftan odat kunoned.

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Anbon (portfel)-i khudro tanho dar yak dast doshtanro odat naku- ned. Behtarash borkhalta gired. Vay shinam ast va ba shumo baroi rost kardani sutunmuhra yori merasonad.

Dar pasi miz yo parta qomatro rost va sarro kame kham karda nishastan khub ast. Takhtapusht boyad ba pushtaki kursi birasad, dastho boyad dar yak mavqe dar boloi miz istand, qafasi sina boyad ba miz narasad.

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Mushakhoi khudro bo mashqhoi jismoni obutob dihed.

Mashkkhoi zerinro 5-6 marotiba ijro kuned. Hamai in mashqhoro ba mashqhoi pagohiruzi dokhil namudan shart nest. Bazei onhoro metavoned ba mashqhoi harruzai khud dokhil namoed.

Hangomi takhtapushti khamgashta (rasmi 1)

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1.     Rost isted, dasthoro dar samti qafasi sina qat kuned. Dastho- ro sakht ba du taraf, to rasidani shonaho ba yakdigar harakat dihed.

2.     Dar holati rost istoda, poyhoro kushoda, dasthoro ba pusht karda, kafi dastkhoro ba ham rasoned. Holati dastkhoro ivaz karda, qalam yo khud tubcharo az yak dast ba dasti digar dodan lozim ast.

3.      Ba zonu istoda, ba qafo kham shuda, bo du dast poyro dored.

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4.     Ba zonu istoda, tob khured. Avval bo dasti rost – poshnai rost, sipasbodasti chap poshnai chaprodored.

5.     Dasthoro ba miyon karda, nishasta ba qafo kham shaved, poyho rostdarpesh.

6.      Ba shikam khobida, poshnai poyhoro bo dastkho doshta, onhoro ba tarafi cap kashed.

7.      Az holati darozkashida «kuprukcha» sozed.

Baroi mustakhkamgardonii mushakkhoi shikam va takhtapusht (rasmi 2)

1.     Ba takhtapusht khobida, dastkho ba du taraf, poykhoro ba bolo bardored va ohista-okhista ba poyon furored.

2.     Ba takhtapusht khobida, bo poyho kharakat kuned (misli velosi- pedron).

Rasmi 2
Rasmi 2

1.   Ba shikam khobida, poyhoro ba bolo bardored. YAkchandsoniya dar khamin holatnigohdoshta ohista-ohista furored.

2.   Ba takhtapusht khobida, bo kafi poy kunji jevonro dored va be yorii dastho nishined va daroz kashed.

Baroi mustahkamkunii iushakkhoi kafi poy (rasmhoi 3,4) vosita- hoi gunogunro istifoda burdan mumkin ast: mustahkamkunii umumii badan bo khurokkhurii muntazam va sarivaqti, sayrugashti duru daroz darhavoi toza, kharakathoi gunogun, mashqhoi jismoni va monandi in.

Kafi poyi mutadil yo khamvor? SHakli kafi poyro in tavr muayyan namudan mumkin ast: Ba kafi poyho ravgani oftobparast yo pakhta molida, dar boloi kogazi safed isted. Pas az 1-1,5 daqiqa kogazro girifta ba izi kafi poyhoyaton nigared. Agar izi poyaton shakli lubiyo doshta boshad, kafi poyaton durust inkishof yoftaast. Bo in poyho metavoned hama guna harakatro ijro namoed. Agar izi khamai kafi poy dar varaq naqsh basta boshad, in ogozi hamvorkafi ast. Agar khangomi rokhgardi dard paydo shavad, ba dukhturi ortoped murojiat namudan lozim ast.

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Rasmi 3

Dar peshgirii hamvorkafi poyafzoli muvofiq naqshi mukhim mebozad. Pesh az khama hajmi poyafzol boyad muvofiqi poy boshad (faromush nasozed, ki poyafzoli kudakona, asosan, samti hamvor dorad va in ba zich shudani kafi poy ovarda merasonad). Honandagoni sinni khurdi maktabi boyad poyafzole pushand, poshnaash kame baland astu (5-8mm) pushtaki mustahkam dorad.

Hamvorkafiro inchunin bo vositai mashqhoi makhsus, ki ijroi onkho bugumhoi zonu, kafi poy va angushtonro inkishof doda, mustah- kam mekunand, peshgiri kardan mumkin ast.

Bo maqsadi peshgirii hamvorkafi ichro kardani mashqkhoi zerin natijai khub medikhad:

1.     Rokh gashtan bo nugi poy, poshnai poy, bo tarafi daruni va berunii kafi poy.

2.     Davidan va roh gashtan poyi barahna dar fasli tobiston, dar boloialafyoreg.

3.      Rohgashtan darboloi gullachubyoresmonigafs.

4.     Ba boloi kursi nishasta, kafi poyhoro bo navbat, avval ba tarafi rost, sipas ba tarafi chap tob dodan.

5.      Az nugi poy ba kafi poy gelidan.

6.      Az kafi poy ba nugi poy gelidan.

7.      Gelondani tub, chubhoi kulula va gayra.

Hdmai in mashqhoe, ki mo baroi bekhtar kardani qadu qomat tavsiya dodem, tankho dar holati muntazam ijro namudan foidabakhsh megardand (rasmhoi 3-4).

Dilatonro ekhtiyot kun!

Dilatonro bo ijroi mashqkhoi jismoni – ba velosiped, konkihoi charkhdor, chana savor shudan, shino kardan, davidan, bozikhoi serhara- katro ijro namudan, dar mashqgokhkhoi varzishi shirkat namudan mus- takhkam kuned.

Odathoi zararnokro az khud dur kuned, onho dil va sistemai asabro vayron mekunand

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