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Өгзөг томруулах 20 минутын дасгал (Видео) | Peak News </title>
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<h2 class="uk-text-medium uk-margin-remove-top uk-width-2-3@s">Өгзөг томруулах 20 минутын дасгал (Видео)</h2>
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<span class="uk-text-xsmall">05 сарын 04, 2018</span>
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<img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b1cc4634085f5f5145f8f8b95827bc9_progressive.jpg" class="progressive-image blurred lightbox-exclude" data-large="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b1cc4634085f5f5145f8f8b95827bc9.jpg" alt=""/> </p>
<p>Орчин үед туранхай хэрзгэр биш, том өгзөг гуятай бүсгүйчүүд моодонд орсон. Дасгал сургуулилт хие гэсэн ч, цаг завгүй байна уу? Тэгвэл та бүхэндээ өдөрт 20 минут хийхэд хангалттай завгүй хүмүүст зориулсан өгзөг томруулах дасгалыг хүргэж байна.</p><p><br></p><p>1. Хөлөө нийлүүлж өвдөглөж суугаад дээшээ өндий. </p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2b2dcda220ef9c3b44fecfb3d701ec99.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2b2dcda220ef9c3b44fecfb3d701ec99.gif"></p><p><br></p><p>2. Хөлөө нийлүүлж өвдөглөж суусан байрлалаасаа дээшээ босож нэг хөлөө өндөр өргөнө. Энэ дасгалыг хоёр хөлөө ээлжилж хийгээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/b6cfc4c354be8efb9291775324a7e758.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/b6cfc4c354be8efb9291775324a7e758.gif"></p><p><br></p><p>3. Зураг дээрх шиг байрлал аваад дээшээ таазаа өргө.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/96995a529fcc8aa7377a512fb04008e6.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/96995a529fcc8aa7377a512fb04008e6.gif"></p><p><br></p><p>4. Хэвтэж байгаад дээшээ таазаа өргө. Энэ дасгал хэвлийн булчин чангалдаг шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8d6feadf363e2d7e6f1335b1fd3082ec.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8d6feadf363e2d7e6f1335b1fd3082ec.gif"></p><p><br></p><p>5. Хоёр хажуу тийш алхангаа нэг хөлөө зураг дээрх шиг өргө. Хэцүү байвал илүү том алхаарай.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8dd5c62bc8e2737db31360fa27d57fea.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8dd5c62bc8e2737db31360fa27d57fea.gif"></p><p><br></p><p>6. Хэвтэж байгаад таазаа өргөсөн чигтээ хөлөө нэг нэгээр нь өргө.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/cab676e5599041f6f132a7271c220a33.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/cab676e5599041f6f132a7271c220a33.gif"></p><p><br></p><p>7. Сандалтай хийх суултын дасгал. Хэрвээ та суулт хийж үзээгүй бол энэ дасгал хамгийн үр дүнтэй шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0d65bfb67df5938bb2953fd3de36075a.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0d65bfb67df5938bb2953fd3de36075a.gif"></p><p><br></p><p>8. Хойш ташуулдаж хөлөө татаад доошоо суух дасгал</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0beac36fd50dfd3e894e24263a40c846.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0beac36fd50dfd3e894e24263a40c846.gif"></p><p><br></p><p>9. Дээшээ таазаа өргөдөг дасгалаа гартайгаа хамт хийцгээе</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/61365114f5ff1f2909dd4258a3e19bba.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/61365114f5ff1f2909dd4258a3e19bba.gif"></p><p><br></p><p>10. Сандал дээрээ гарч зогсоод нэг хөлөө өргө. Хоёр талдаа ээлжлэн хийгээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/3e2e43af154797f282bc48b94e138990.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/3e2e43af154797f282bc48b94e138990.gif"></p><p><br></p><p>11. Хөлдөө том зай авч байгаад хоёр тал руугаа доош суу.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2edc89e7a5356d48f6b16f521abd358c.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2edc89e7a5356d48f6b16f521abd358c.gif"></p><p><br></p><p>12. Алхалт дундаа ингэж суулт хийх нь өгзөг чангалах хамгийн үр дүнтэй арга юм шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/18b4a7365a0a0408b946d0ad3914f921.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/18b4a7365a0a0408b946d0ad3914f921.gif"></p><p><br></p><p>13. Хэвтэж байгаад таазаа өргөхдөө өвдөгөө тэврээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b424bb24ab28372e34e9009e3d13722.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b424bb24ab28372e34e9009e3d13722.gif"></p><p><br></p><p>14. Сандалны дасгалыг өвдөглөн суухаас, сандал дээр гарч зогсох хүртлээ нийлүүлээд хий.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/5fa4db332cde2ffb50007cd11c87e08a.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/5fa4db332cde2ffb50007cd11c87e08a.gif"></p><p><br></p><p>15. Сандал дээр хажуу талаараа гарч хөлөө өргөх</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/23e63d6ff928c9b720ced80509941794.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/23e63d6ff928c9b720ced80509941794.gif"></p><p><br></p><p>16. Нэг хөлөө газар хүргэлгүйгээр сандал дээр сууж босох. Ингэхдээ гараа урдаа бариарай.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/a04c94475b17cdd9d7ef0d7a0653cefa.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/a04c94475b17cdd9d7ef0d7a0653cefa.gif"></p> </div>
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<span class="uk-text-xsmall">05 сарын 04, 2018</span>
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<img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b1cc4634085f5f5145f8f8b95827bc9_progressive.jpg" class="progressive-image blurred lightbox-exclude" data-large="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b1cc4634085f5f5145f8f8b95827bc9.jpg" alt=""/> </p>
<p>Орчин үед туранхай хэрзгэр биш, том өгзөг гуятай бүсгүйчүүд моодонд орсон. Дасгал сургуулилт хие гэсэн ч, цаг завгүй байна уу? Тэгвэл та бүхэндээ өдөрт 20 минут хийхэд хангалттай завгүй хүмүүст зориулсан өгзөг томруулах дасгалыг хүргэж байна.</p><p><br></p><p>1. Хөлөө нийлүүлж өвдөглөж суугаад дээшээ өндий. </p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2b2dcda220ef9c3b44fecfb3d701ec99.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2b2dcda220ef9c3b44fecfb3d701ec99.gif"></p><p><br></p><p>2. Хөлөө нийлүүлж өвдөглөж суусан байрлалаасаа дээшээ босож нэг хөлөө өндөр өргөнө. Энэ дасгалыг хоёр хөлөө ээлжилж хийгээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/b6cfc4c354be8efb9291775324a7e758.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/b6cfc4c354be8efb9291775324a7e758.gif"></p><p><br></p><p>3. Зураг дээрх шиг байрлал аваад дээшээ таазаа өргө.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/96995a529fcc8aa7377a512fb04008e6.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/96995a529fcc8aa7377a512fb04008e6.gif"></p><p><br></p><p>4. Хэвтэж байгаад дээшээ таазаа өргө. Энэ дасгал хэвлийн булчин чангалдаг шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8d6feadf363e2d7e6f1335b1fd3082ec.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8d6feadf363e2d7e6f1335b1fd3082ec.gif"></p><p><br></p><p>5. Хоёр хажуу тийш алхангаа нэг хөлөө зураг дээрх шиг өргө. Хэцүү байвал илүү том алхаарай.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8dd5c62bc8e2737db31360fa27d57fea.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8dd5c62bc8e2737db31360fa27d57fea.gif"></p><p><br></p><p>6. Хэвтэж байгаад таазаа өргөсөн чигтээ хөлөө нэг нэгээр нь өргө.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/cab676e5599041f6f132a7271c220a33.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/cab676e5599041f6f132a7271c220a33.gif"></p><p><br></p><p>7. Сандалтай хийх суултын дасгал. Хэрвээ та суулт хийж үзээгүй бол энэ дасгал хамгийн үр дүнтэй шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0d65bfb67df5938bb2953fd3de36075a.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0d65bfb67df5938bb2953fd3de36075a.gif"></p><p><br></p><p>8. Хойш ташуулдаж хөлөө татаад доошоо суух дасгал</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0beac36fd50dfd3e894e24263a40c846.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0beac36fd50dfd3e894e24263a40c846.gif"></p><p><br></p><p>9. Дээшээ таазаа өргөдөг дасгалаа гартайгаа хамт хийцгээе</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/61365114f5ff1f2909dd4258a3e19bba.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/61365114f5ff1f2909dd4258a3e19bba.gif"></p><p><br></p><p>10. Сандал дээрээ гарч зогсоод нэг хөлөө өргө. Хоёр талдаа ээлжлэн хийгээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/3e2e43af154797f282bc48b94e138990.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/3e2e43af154797f282bc48b94e138990.gif"></p><p><br></p><p>11. Хөлдөө том зай авч байгаад хоёр тал руугаа доош суу.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2edc89e7a5356d48f6b16f521abd358c.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2edc89e7a5356d48f6b16f521abd358c.gif"></p><p><br></p><p>12. Алхалт дундаа ингэж суулт хийх нь өгзөг чангалах хамгийн үр дүнтэй арга юм шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/18b4a7365a0a0408b946d0ad3914f921.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/18b4a7365a0a0408b946d0ad3914f921.gif"></p><p><br></p><p>13. Хэвтэж байгаад таазаа өргөхдөө өвдөгөө тэврээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b424bb24ab28372e34e9009e3d13722.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b424bb24ab28372e34e9009e3d13722.gif"></p><p><br></p><p>14. Сандалны дасгалыг өвдөглөн суухаас, сандал дээр гарч зогсох хүртлээ нийлүүлээд хий.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/5fa4db332cde2ffb50007cd11c87e08a.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/5fa4db332cde2ffb50007cd11c87e08a.gif"></p><p><br></p><p>15. Сандал дээр хажуу талаараа гарч хөлөө өргөх</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/23e63d6ff928c9b720ced80509941794.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/23e63d6ff928c9b720ced80509941794.gif"></p><p><br></p><p>16. Нэг хөлөө газар хүргэлгүйгээр сандал дээр сууж босох. Ингэхдээ гараа урдаа бариарай.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/a04c94475b17cdd9d7ef0d7a0653cefa.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/a04c94475b17cdd9d7ef0d7a0653cefa.gif"></p> </div>
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Хомын талд 26-хан ирсэн тахь 150-уулаа болж, өсөж өнөр олуулаа болсон нь </a>
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<h2 class="uk-text-medium uk-margin-remove-top uk-width-2-3@s">Өгзөг томруулах 20 минутын дасгал (Видео)</h2>
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<span class="uk-text-xsmall">05 сарын 04, 2018</span>
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<img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b1cc4634085f5f5145f8f8b95827bc9_progressive.jpg" class="progressive-image blurred lightbox-exclude" data-large="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b1cc4634085f5f5145f8f8b95827bc9.jpg" alt=""/> </p>
<p>Орчин үед туранхай хэрзгэр биш, том өгзөг гуятай бүсгүйчүүд моодонд орсон. Дасгал сургуулилт хие гэсэн ч, цаг завгүй байна уу? Тэгвэл та бүхэндээ өдөрт 20 минут хийхэд хангалттай завгүй хүмүүст зориулсан өгзөг томруулах дасгалыг хүргэж байна.</p><p><br></p><p>1. Хөлөө нийлүүлж өвдөглөж суугаад дээшээ өндий. </p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2b2dcda220ef9c3b44fecfb3d701ec99.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2b2dcda220ef9c3b44fecfb3d701ec99.gif"></p><p><br></p><p>2. Хөлөө нийлүүлж өвдөглөж суусан байрлалаасаа дээшээ босож нэг хөлөө өндөр өргөнө. Энэ дасгалыг хоёр хөлөө ээлжилж хийгээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/b6cfc4c354be8efb9291775324a7e758.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/b6cfc4c354be8efb9291775324a7e758.gif"></p><p><br></p><p>3. Зураг дээрх шиг байрлал аваад дээшээ таазаа өргө.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/96995a529fcc8aa7377a512fb04008e6.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/96995a529fcc8aa7377a512fb04008e6.gif"></p><p><br></p><p>4. Хэвтэж байгаад дээшээ таазаа өргө. Энэ дасгал хэвлийн булчин чангалдаг шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8d6feadf363e2d7e6f1335b1fd3082ec.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8d6feadf363e2d7e6f1335b1fd3082ec.gif"></p><p><br></p><p>5. Хоёр хажуу тийш алхангаа нэг хөлөө зураг дээрх шиг өргө. Хэцүү байвал илүү том алхаарай.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8dd5c62bc8e2737db31360fa27d57fea.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/8dd5c62bc8e2737db31360fa27d57fea.gif"></p><p><br></p><p>6. Хэвтэж байгаад таазаа өргөсөн чигтээ хөлөө нэг нэгээр нь өргө.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/cab676e5599041f6f132a7271c220a33.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/cab676e5599041f6f132a7271c220a33.gif"></p><p><br></p><p>7. Сандалтай хийх суултын дасгал. Хэрвээ та суулт хийж үзээгүй бол энэ дасгал хамгийн үр дүнтэй шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0d65bfb67df5938bb2953fd3de36075a.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0d65bfb67df5938bb2953fd3de36075a.gif"></p><p><br></p><p>8. Хойш ташуулдаж хөлөө татаад доошоо суух дасгал</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0beac36fd50dfd3e894e24263a40c846.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/0beac36fd50dfd3e894e24263a40c846.gif"></p><p><br></p><p>9. Дээшээ таазаа өргөдөг дасгалаа гартайгаа хамт хийцгээе</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/61365114f5ff1f2909dd4258a3e19bba.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/61365114f5ff1f2909dd4258a3e19bba.gif"></p><p><br></p><p>10. Сандал дээрээ гарч зогсоод нэг хөлөө өргө. Хоёр талдаа ээлжлэн хийгээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/3e2e43af154797f282bc48b94e138990.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/3e2e43af154797f282bc48b94e138990.gif"></p><p><br></p><p>11. Хөлдөө том зай авч байгаад хоёр тал руугаа доош суу.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2edc89e7a5356d48f6b16f521abd358c.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/2edc89e7a5356d48f6b16f521abd358c.gif"></p><p><br></p><p>12. Алхалт дундаа ингэж суулт хийх нь өгзөг чангалах хамгийн үр дүнтэй арга юм шүү.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/18b4a7365a0a0408b946d0ad3914f921.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/18b4a7365a0a0408b946d0ad3914f921.gif"></p><p><br></p><p>13. Хэвтэж байгаад таазаа өргөхдөө өвдөгөө тэврээрэй.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b424bb24ab28372e34e9009e3d13722.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/6b424bb24ab28372e34e9009e3d13722.gif"></p><p><br></p><p>14. Сандалны дасгалыг өвдөглөн суухаас, сандал дээр гарч зогсох хүртлээ нийлүүлээд хий.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/5fa4db332cde2ffb50007cd11c87e08a.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/5fa4db332cde2ffb50007cd11c87e08a.gif"></p><p><br></p><p>15. Сандал дээр хажуу талаараа гарч хөлөө өргөх</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/23e63d6ff928c9b720ced80509941794.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/23e63d6ff928c9b720ced80509941794.gif"></p><p><br></p><p>16. Нэг хөлөө газар хүргэлгүйгээр сандал дээр сууж босох. Ингэхдээ гараа урдаа бариарай.</p><p><img src="https://peak.mn/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/a04c94475b17cdd9d7ef0d7a0653cefa.gif" class="fr-fic fr-dib fr-fil" data-size="376,258" data-success="true" data-filepath="/home/peakmn/public_html/webroot/files/15c337c3-3fa4-40a5-b4c2-8d98f49e8a1d/a04c94475b17cdd9d7ef0d7a0653cefa.gif"></p> </div>
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'httpOnly' => true,
'expire' => '1779137861',
'samesite' => null
]
]
$values = [
(int) 0 => 'text/html; charset=UTF-8'
]
$name = 'Content-Type'
$first = true
$value = 'text/html; charset=UTF-8' header - [internal], line ??
Cake\Http\ResponseEmitter::emitHeaders() - CORE/src/Http/ResponseEmitter.php, line 183
Cake\Http\ResponseEmitter::emit() - CORE/src/Http/ResponseEmitter.php, line 60
Cake\Http\Server::emit() - CORE/src/Http/Server.php, line 140
[main] - ROOT/webroot/index.php, line 40 Warning (2)CORE/src/Http/ResponseEmitter.php , line 269 ]Code Context setcookie ( $name , $value , $name = 'csrfToken'
$value = 'ffc17acb986542e52ace8ada172a13297ffbc1c3f994a13130131e0483106fd8512c363ed2fe20ac2623790fd598acaafd3b095ddfd823ecc400bb10c2f16efc'
$options = [
'path' => '/',
'domain' => '',
'secure' => false,
'samesite' => null,
'httponly' => false,
'expires' => '0'
] setcookie - [internal], line ??
Cake\Http\ResponseEmitter::setcookie() - CORE/src/Http/ResponseEmitter.php, line 269
Cake\Http\ResponseEmitter::emitCookies() - CORE/src/Http/ResponseEmitter.php, line 211
Cake\Http\ResponseEmitter::emitHeaders() - CORE/src/Http/ResponseEmitter.php, line 192
Cake\Http\ResponseEmitter::emit() - CORE/src/Http/ResponseEmitter.php, line 60
Cake\Http\Server::emit() - CORE/src/Http/Server.php, line 140
[main] - ROOT/webroot/index.php, line 40 Warning (2)CORE/src/Http/ResponseEmitter.php , line 269 ]Code Context setcookie ( $name , $value , $name = 'thisLocale'
$value = 'Q2FrZQ==.NGM0ZWVmYzlmNGY3ZjhjMmFhZTE4Nzc0MTcxOGIxYTNiNGQwNmJjYzYyNzJmZWM3NmUyOTkxMjcxOWZiNDRlYiRGCJeRknSXB6YZSJrT06NbX9KfqZHd3Ksb8ncCnRQy'
$options = [
'path' => '/',
'domain' => '',
'secure' => false,
'samesite' => null,
'httponly' => false,
'expires' => '1779137861'
] setcookie - [internal], line ??
Cake\Http\ResponseEmitter::setcookie() - CORE/src/Http/ResponseEmitter.php, line 269
Cake\Http\ResponseEmitter::emitCookies() - CORE/src/Http/ResponseEmitter.php, line 211
Cake\Http\ResponseEmitter::emitHeaders() - CORE/src/Http/ResponseEmitter.php, line 192
Cake\Http\ResponseEmitter::emit() - CORE/src/Http/ResponseEmitter.php, line 60
Cake\Http\Server::emit() - CORE/src/Http/Server.php, line 140
[main] - ROOT/webroot/index.php, line 40 Warning (2)CORE/src/Http/ResponseEmitter.php , line 269 ]Code Context setcookie ( $name , $value , $name = 'id'
$value = 'Q2FrZQ==.MjNiNGMyNzJkZGIwNzdkNTIwMGIyMjA4YjIyYWUyODQyNjYwNTM2OGUwZDA0Nzg2MTYzNGM4MTZkOTNkYTdlZYbZuUUNLNiE1Cxz4eLF0mgmd0knNUR3942W7OBYZFZePMnZuzyKA4jXaqPlLWhDIdRGf/MvMPBmFv4bT5nc8sE='
$options = [
'path' => '/',
'domain' => '',
'secure' => false,
'samesite' => null,
'httponly' => true,
'expires' => '1779137861'
] setcookie - [internal], line ??
Cake\Http\ResponseEmitter::setcookie() - CORE/src/Http/ResponseEmitter.php, line 269
Cake\Http\ResponseEmitter::emitCookies() - CORE/src/Http/ResponseEmitter.php, line 211
Cake\Http\ResponseEmitter::emitHeaders() - CORE/src/Http/ResponseEmitter.php, line 192
Cake\Http\ResponseEmitter::emit() - CORE/src/Http/ResponseEmitter.php, line 60
Cake\Http\Server::emit() - CORE/src/Http/Server.php, line 140
[main] - ROOT/webroot/index.php, line 40
Өгзөг томруулах 20 минутын дасгал (Видео) | Peak News
Өгзөг томруулах 20 минутын дасгал (Видео)
05 сарын 04, 2018
Орчин үед туранхай хэрзгэр биш, том өгзөг гуятай бүсгүйчүүд моодонд орсон. Дасгал сургуулилт хие гэсэн ч, цаг завгүй байна уу? Тэгвэл та бүхэндээ өдөрт 20 минут хийхэд хангалттай завгүй хүмүүст зориулсан өгзөг томруулах дасгалыг хүргэж байна.
1. Хөлөө нийлүүлж өвдөглөж суугаад дээшээ өндий.
2. Хөлөө нийлүүлж өвдөглөж суусан байрлалаасаа дээшээ босож нэг хөлөө өндөр өргөнө. Энэ дасгалыг хоёр хөлөө ээлжилж хийгээрэй.
3. Зураг дээрх шиг байрлал аваад дээшээ таазаа өргө.
4. Хэвтэж байгаад дээшээ таазаа өргө. Энэ дасгал хэвлийн булчин чангалдаг шүү.
5. Хоёр хажуу тийш алхангаа нэг хөлөө зураг дээрх шиг өргө. Хэцүү байвал илүү том алхаарай.
6. Хэвтэж байгаад таазаа өргөсөн чигтээ хөлөө нэг нэгээр нь өргө.
7. Сандалтай хийх суултын дасгал. Хэрвээ та суулт хийж үзээгүй бол энэ дасгал хамгийн үр дүнтэй шүү.
8. Хойш ташуулдаж хөлөө татаад доошоо суух дасгал
9. Дээшээ таазаа өргөдөг дасгалаа гартайгаа хамт хийцгээе
10. Сандал дээрээ гарч зогсоод нэг хөлөө өргө. Хоёр талдаа ээлжлэн хийгээрэй.
11. Хөлдөө том зай авч байгаад хоёр тал руугаа доош суу.
12. Алхалт дундаа ингэж суулт хийх нь өгзөг чангалах хамгийн үр дүнтэй арга юм шүү.
13. Хэвтэж байгаад таазаа өргөхдөө өвдөгөө тэврээрэй.
14. Сандалны дасгалыг өвдөглөн суухаас, сандал дээр гарч зогсох хүртлээ нийлүүлээд хий.
15. Сандал дээр хажуу талаараа гарч хөлөө өргөх
16. Нэг хөлөө газар хүргэлгүйгээр сандал дээр сууж босох. Ингэхдээ гараа урдаа бариарай.
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