Jimicsiga 1
Bilaabidda booska: istaagida, garabka bidixda u kala jajaban, gacmaha oo gadaal u xiran. Ku saabsan "wakhtiyada", "laba", "saddex", "afar", madaxa ka dhig midka hore - dhabarka - bidix - midig. Si tartiib ah u samee jimicsiga, isku day inaad dareento sida muruqyada qoorta u kala bixinayaan. Jimicsiyada qoorta iyo madaxa ayaa faa'iido u leh madax xanuun, osteochondrosis ilmo galeenka, muruqyada daciifka ah iyo walxaha qoorta.
Jimicsiga 2
Bilaabidda booska: istaagida, garabka bidixda u kala jajaban, gacmaha oo gadaal u xiran. Ku saabsan "jeer" isku day in aad taabato qoorta garabka midigta, kharashka "laba" - bidixda oo dib ugu noqo booska bilowga. Ku celi layliga 8-10 jeer.
Jimicsiga 3
Bilaabidda jagada: taagan, gacmaha oo gadaashiisa gadaashiisa madaxa u jeeday, madaxu horey u socdo. Qalbinta qoorta, sameynta iska caabin gacmahaaga. Ku celi 8-10 jeer.
Jimicsiga 4
Bilaabidda booska: istaagida, gacmaha oo si xor ah u hoos udhigay jirkiisa. Qiyaastii "waqtiyada" marmarsiiyaha, dib u leexo oo xoqan laabtaada, jiid gacmahaaga gadaasha dhabarkaaga iyo madaxaaga yarna tuur. Kharashka "laba" - si tartiib ah u daa, dhabarkaaga dhabarkaaga leh "muraayadda", hoos u dhig gacmahaaga hortooda. Ku celi 8-10 jeer.
Jimicsiga 5
Bilaabidda booska: istaagida, gacmahana ku foorarsado jirkooda. Marka la eego "katagid", gacmahaaga geli furka gadaasha dambe, ku sii jirow booskan dhawr ilbiriqsi oo dib ugu noqo booska bilowga.
Jimicsiga 6
Hawlaha bilowga: istaaga, calaacalaha isku xiran ee wejiga, jidhku wuu nastay. Ku saabsan "jeer" oo calaacalaha iyo madaxa, abuuraan mucaarad, sida haddii aad rabto inaad ka baxdo wejiga caqabad, kuwaas oo ah gacmaha. Samee layligan illaa 3 ilbiriqsi kadibna naso. Ku celi dhowr jeer. U samee dhinaca gacanta ku nasta dhinaca madaxa: ugu horeyn dhinaca midig, ka dibna bidixda.
Jimicsiga 7
Si aad gacmahaaga u gelisid kiliga isla markiiba uma shaqeeyaan qof kasta. Ha isku deyin inaad jimicsigan sameyso markii ugu horeysay. Isku day inaad si fudud ugu jiido calaacasha midba midka kale oo jooji jimicsiga haddii ay jiraan xanuunka dhabarka.
Jimicsiga 8
Bilaabidda jagada: istaagida, garbaha garbaha oo si kala duwan u kala dheer, gacmo yar oo kala googo. Tirada "hal mar" u jeed dhanka midigta, xisaabta "laba" - bidixda oo ku noqo booska bilowga. Markaad sameysid layligan, iskuday in aad u noqoto sida ugu fog ee suurtogalka ah, laakiin mar labaad: Jooji Jimicsi haddii uu keeno xanuun.
Jimicsiga 9
Hawlaha bilowga: istaagida, garbaha lugaha u kala jajaban, hubka kor loo qaado dhinacyada oo la siman dhulka. Hoosadaada bidix u qabo, hayso 20-30 ilbiriqsi, dib ugu noqo booska bilowga. Isku mid ah jihada kale.
Jimicsiga 10
Bilaabidda booska: istaagida, garbaha lugaha u kala jajaban, hubka oo faafinaya si siman dhulka. Sida "jeer", ku tiirsan dhinaca bidixda (xaji gacmahaaga), dhulka ama lugta ku taabashada talooyinka gacanta bidix, ku noqo meesha laga bilaabo. Ku celi isku dhufashada isku midka ah, laakiin horeba midigta. Hawlaha bilowga: ku taagan afar jeer oo dhan. Tirada "laab", leexin oo madaxaaga kor u xaji. Iyadoo kharashka "laba" dillaacey "wheel" oo laabtaada ku xoqaya laabtaada.
Jimicsiga 11
Hawlaha bilowga: ku taagan afar jeer oo dhan. Bal qiyaas in aad u baahan tahay inaad ku riixdo caqabadda oo aanad taaban. Ugu horeyn, gacmahaaga u laabo, oo ku riix, ku bilow inaad si tartiib ah u socoto horey iyo hoos, sida "kor u kac" ee caqabada. Dhamaadka "dhufashada" toosi gacmahaaga. Kadibna, jihada ka soo horjeeda.
Jimicsiga 12
Bilaabidda jagada: fadhiya jilbaha. Marka la eego "jeer" jiid gacmahaaga iyo jirkaaga godka dhinaca bidix, xisaabta "laba", adigoon ku soo noqon booska bilawga ah, jiid gacmaha iyo jidhkaaga dhinaca midigta, xisaabta "saddex" mar labaad dib ugu noqoshada booska asalka ah.
Jimicsiga 13
Hawlaha bilowga: ku taagan jilbaha iyo jilbaha. Tirada "jeer", samee dhaqdhaqaaq wareeg ah oo gacantaada ku dhaji, daboolkaaga dabaqa ku qabo iyo sida ugu dhow garbaha ugu dhow, "tirooyinka" labadaba, samee dhaqdhaqaaq isku mid ah dhinaca kale. Ku celi 8-10 jeer.
Jimicsiga 14
Bilaabidda jagada: jiifsan caloosha, gacmaha oo dulqaada. Marka la eego "jeer" jeex gacmaha iyo cagaha dhulka, ka soo saar oo ku hayso hawada ilaa 20-30 ilbiriqsi, keli "xisaab" labadaba, hoos u dhig xubnihii dhulka kuna raaxeyso 20-30 ilbidhiqsi. Ku celi layliga 3-5 jeer. Laguma talinayo in kor loo qaado lugaha ka sarreeya 45 °, maaddaama xajmiga sare ee dhaqdhaqaaqa uu keeni karo culeys weyn oo ku dhaca lafdhabarta oo keena xanuun. Xasuuso in layliyada jiifka aan la qabin dabaqa qaboobaha,
Jimicsiga 15
Bilaabidda jagada: jiifto caloosha, gacmaha oo la sii kordhiyo. Marka la eego "waqtiga" jeex dhinaca gacanta bidix iyo lugta midig ee dabaqa, fidi. Laga soo bilaabo "labada" waa in ay qaataan booska bilowga. Sida "seddexda" ee jimicsiga la lug leh lugaha iyo gacmaha kale, oo ah kharashka "afar", dib ugu noqo booska bilowga. Ku celi 15-20 goor.
Jimicsiga 16
Goobta bilawga ah: jiifto caloosha, gacmaha saaro garbaha garbaha ku yaalla dabaqa leh calaacasha gacmaha. Sida "jeer", u neefso oo toosi gacmahaaga, laftiro iyada oo aanad miskahaaga ka bixin dhulka. Kharashka "laba" dabacsan oo si tartiib ah dib ugu noqo booska bilowga. Ku celi 8-10 jeer.
Jimicsiga 17
Bilaabidda jagada: jiifsan caloosha, gacmaha oo is dul saaran yahay xusullada laabta. Qiyaastii "wakhtiyada" kor u qaad garbaha, dib u laabo, si xoog leh uga saar shucaaca. Kharashka "laba", hoos ugu dheji booska. Samee 3 qaybood oo ah 15-20 ku celceli.
Jimicsiga 18
Bilaabidda jagada: jiifsan caloosha, gacmaha oo is dul saaran qaanadaha, calaacalaha duuban ee hoostooda. Kor u qaad oo hoos u dhig lugahaaga. Ha iloobin in jilbaha ay toos u yihiin. Samee 3 qaybood oo ah 15-20 ku celceli.
Jimicsiga 19
Bilaabidda jagada: jiifsan caloosha, gacmaha oo is dul saaran qaanadaha, calaacalaha duuban ee hoostooda. Si tartiib ah u kor u qaad oo hoos u dhig lugta bidix iyo midigta, iyada oo aanad u jilcin jilbaha. Samee 3 qaybood oo ah 15-20 ku celceli.
Jimicsiga 20
Bilaabidda booska: jiifsan caloosha, caleemaha hoostiisa hoostiisa, lugaha googoynaya aagga canqowga. Sida "jeer", kor u qaad lugaha tooska ah ee dabaqa ah isla markaana u hagaajineyso booskan muddo dhawr ilbiriqsi ah. Koontada "laba", dib ugu noqo booska bilowga. Samee jimicsigan dhowr goor si tartiib tartiib ah.
Jimicsiga 21
Bilaabidda jagada: jiifsan caloosha, cawska duuban ee hoostiisa hoostiisa, xusullo qallajiyey dhinacyada. Marka la eego "katagid" jilibka bidix u soo jiid dhinaca dhinaca dambe, koontada "laba" dib ugu noqo booska bilowga. Ku celi cagtada kale. Ha 2-3 ku dhawaad 10-12 jeer.
Jimicsiga 22
Bilaabidda booska: jiifa dhinaca midig, gacanta bidixda waxay ku taallaa dabaqa hoose ee laabta, gacanta midigta waa la sii ballaariyay, lugaha ayaa ku qulqulaya jilbaha. Qiyaastii "wakhtiyada" waxay jilbaha jilciyaan jilbaha, oo ku saabsan "laba" hoos u dhig. Samee 12-15 dabaq. Ka dib ku celi jimicsiga dhinaca kale.
Jimicsiga 23
Bilaabidda booska: jiifsan dhinaca midig, gacanta bidixda waxay ku taallaa dabaqa hoose ee laabta, gacanta midig waa la sii ballaariyay, lugaha ayaa toosan. Marka la eego "mar" kor u qaad lugahaaga tooska ah, adigoon jilicsanayn jilbahaaga, kharashka "laba" dib ugu soo laabo dabaqa. Samee 12-15 dabaq. Ka dib ku celi jimicsiga dhinaca kale. Layligani looma qaban karo xanuunka loo yaqaan 'lumbar'.
Jimicsiga 24
Bilaabidda jagada: jiifa dhinaca midig, gacmaha oo ka soo go'ay laabta, caleemaha garbaha lugaha oo yar yar.
Jimicsiga 25
Bilaabidda booska: jiifa dhabarka, gacmahu waxay ku fidsan yihiin dhinacyada waxayna si toos ah dhulka ugu seexanayaan. Ha ku dhejin dhabarka hoose, samee dhowr waxyaalood oo kale oo cagahaaga ah adiga iyo naftaada. Ku celi 2-3 jeer.
Jimicsiga 26
Goobta bilawga ah ee lagu xoojiyo dhabarka: jiifa dhabarka, gacmaha ayaa is-furtay dhinacyada oo si xor ah dhulka ugu seexan. Imtixaanka, u samee dhowr cagajug, madaxa u jeedi hal dhinac, iyo cagaha kale ee kale. Ku celceli jimicsiga 3-5 jeer jihe kasta.
Jimicsiga 27
Goobta bilawga ah: jiifa dhabarka, gacmuhu waa la furayaa dhinacyada oo si xor ah dhulka ugu seexan, lugaha ayaa qulqulaya jilbaha, cagaha waxay ku seexdaan dabaqa ballaran garbaha. Xilliga maqaarka, samee jilbaha, jilbahaaga dhinaca midig, jees jees dhinaca bidix. Neefsashada, dib ugu noqo booska bilowga. Kadibna ku dheji jihada kale. Ku celi 6-8 jeer jihada kasta.
Jimicsiga 28
Tani iyo jimicsiga soo socda waa in lagu sameeyaa taxadar aad u daran ama xitaa gebi ahaanba laga saaro iyadoo ay jirto jiritaanka fayraska intervertebral ee herni. Kala tasho dhakhtarkaaga arrintan.
Jimicsiga 29
Bilaabidda booska: jiifa dhabarka, gacmuhu wuu kala duwan yahay, lugaha ayaa jilbaha jilicsan, cagaha iyo jilbaha isku dhafan. Xilligaad ka foojignow, adoo garaacaya adigoo jilbaha u soo jiidaya (wadajir, iskuday midka kale midka kale) dhinaca midig, madaxna bidixda. Neefsashada, dib ugu noqo booska bilowga. Kadibna ku dheji jihada kale. Ku celceli jimicsiga jirka 6-8 jeer jihe kasta.
Jimicsiga 30
Bilaabidda booska: jiifa dhabarka, gacmaha ayaa is-furtay dhinacyada, lugta bidix ayaa jilbaha jilicsan, lugta midig ayaa toos u ah. Markaad neefsato, madaxaaga dhinaca bidix u jeedi, jilbaha midigta midig, lugta cagahaaga bidix u soco lugta midig ee heerka jilibka. Neefsashada, dib ugu noqo booska bilowga. Kadibna ku dheji jihada kale. Ku celi 6-8 jeer jihada kasta.
Jimicsiga 31
Si aad u xoojiso xakameynta iyo xoojinta dhabarka, waxaad si fudud u cadaadin kartaa gacantaada midig dhinaca jilibka lugta bidix. Ku celi habka kale. Layligani wuxuu gabi ahaanba ka horjoogsanayaa maqnaanshaha heeganka dhexdhexaadinta.
Jimicsiga 32
Bilaabidda booska: jiifa dhabarka, gacmuhu waa ay kala duwan yihiin, lugaha ayaa qulqulaya jilbaha, cagaha waxay ku seexdaan dabaqa ballaran garbaha. Marka la eego "laab" waxay kor u qaadaan miskaha iyo dhabarka hoose, dharbaaxada dabaqa, kharashka "laba" dib ugu noqoshada booska bilowga. Jimicsi 3 jimicsi 10-12 jeer.
Jimicsi 33
Bilaabidda booska: jiifa dhabarka, gacmuhu waa ay kala duwan yihiin, lugaha ayaa qulqulaya jilbaha, cagaha waxay ku seexdaan dabaqa ballaran garbaha. Sababtoo ah "laab" ayaa kor u qaadaya miskaha iyo dhabarka hoose ee dabaqa, kharashka "laba" hoos ugu dhiga bidixda. Sida "saddexda" - mar kale kor u qaad, "afarta" - hoos u dhig midigta. Samee 3 shay oo 10-12 jeer ah. Haddii aad leedahay herniated herniated, la tasho dhakhtarkaaga wixii ku saabsan la-talinta sameeynta layligan.
Jimicsiga 34
Bilaabidda booska: jiifa dhabarka, gacmaha oo yar yar, lugaha oo wadajir ah. Si tartiib ah kor ugu qaad lugahaaga oo hoos ugu dheji madaxa, adigoo taabanaya dabaqaaga farahaaga. Xaaladdan, lugtooda jilibka ku xaji ama u hayso si toos ah - go'aanso naftaada, diiradda saar dareenkaaga iyo diyaargarowga jirka ee guud. Si kastaba ha noqotee, suulasha ka dib markaad taabato dhulka, jilbaha waxay u baahan yihiin in si toos ah loo toosiyo. Kadibna waxaa lagama maarmaan ah inaad ku sii jirtid booskaan 20-30 ilbiriqsi oo si tartiib ah hoos ugu dhig lugahaaga, isku day inaad ku gaaro lugaha iyo jilbaha dhulka. Kadibna jilbahaaga toosi. Ku celceli layligan 3 jeer oo dib ugu noqo booska bilowga. Hadda waxaan ognahay nooca layliga ee lagu xoojinayo dhabarka.