Thola Ukukhulula Ekubuyeni Okubuyiselwe Okuphansi futhi Uvimbele Ukulimala
Ukubeka nokuzivocavoca ezinye zezindlela eziphumelela kakhulu zokwelapha izinhlobo eziningi zobuhlungu emuva . Eqinisweni, i-National Institute of Neurological Disorders and Stroke ithi kwi-website yabo ukuthi "ukuzivocavoca kungase kube yindlela ephumelelayo kakhulu yokusheshisa ukuphumula kusuka ebuhlungu obukhulu emuva."
10 Ukubeka Nokuzivocavoca Ukusiza Ubuhlungu Emuva
Ngokufunda ezimbalwa eziphephile, ukwelula okusebenzayo nokuzivocavoca, abantu abaningi bangathola ukukhululeka kobuhlungu babo obuya emuva. Qinisekisa ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokulula noma lokuzivocavoca.
Sula 1: Isandiso
Themba phansi phansi phansi izinyawo zakho zandise yonke indlela ngemuva kwakho. Phakamisa ikhanda lakho bese uvala umhlane wakho ngenkathi usekela umzimba wakho ophezulu ngezandla zakho. Ukuvala izimbobo zakho ngokuqondile nokugcina izandla zakho eceleni kwakho kuzokwenza kube lula ukugxila.
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Nciphisa 2: Ukuguqula ukuguquka
Sula imisipha eguqula umhlane wakho ngokuhlezi kahle futhi uguqule amahlombe akho uhlangothi olulodwa futhi uhlale kule ndawo. Ukuhlala ebhodini lokuzivocavoca kungakusiza ukwenze lokhu okulula kahle.
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Sula 3: Uhlangothi lwe-Bending
Ukwehliswa kwe-bending kungenziwa futhi endaweni ehlezi. Hlanganisa izandla zakho bese unweba phezulu. Ukugcina izingalo zakho zanda, bhonsa umzimba wakho ongaphezulu ohlangothini olulodwa, bese ubambelela. Phinda ngenye indlela. Njengokwesekwa kokujikeleza, lokhu kungenziwa ebhokisini lokuzivocavoca.
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Nciphisa 4: Ukunyakaza kwe-Hamstring
Ukwelula kwe-Hamstring kubalulekile ukufaka phakathi kwanoma yisiphi isimiso esilandela emuva. Ukumiswa okulungile akuxhomeke kuphela ekuguqulekeni komhlane wakho kodwa futhi nemisipha exhumanisa imiphetho yakho emhlane wakho.
Ukwelula kwe-Hamstring kungenziwa ngezindlela eziningi. Enye indlela elula ukuhlala ngomlenze owodwa onwetshiwe kanye nezinye izinto ezingaphakathi. Finyelela phansi ukuze uthinte izinzwane zomlenze wakho oswebile.
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Ukuzivocavoca 1: Ukwehla kwesisu
Enye yezinhlanzi ezibaluleke kunazo zonke ukuqinisa uma uzama ukunciphisa ubuhlungu emuva emuva. Ukubeka izinyawo zakho ebhodini lokuzivocavoca kuyasiza lapho usebenzisa i-abs ngoba kusiza ukugxila ekusebenzeni kumisipha ngaphandle kokucindezela emuva.
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Ukuzivocavoca 2: Ukuzivocavoca nge-Ball Crunches
Ukusebenzisa ibhola yokuzivocavoca kungenza kube lula ukusebenza komzimba kwesisu. Beka ngemuva kwakho ebhola ngezinyawo zakho zitshalwe ngokuqinile phansi. Phakamisa ikhanda lakho namahlombe nge-abs yakho. Uma unekhanda lakho namahlombe aphakanyisiwe, ubambe umzimba wakho ophezulu kule ndawo, kunokuba ubuye phansi.
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Ukuzivocavoca 3: Amapulangwe
Amapulangwe angenziwa noma ngaphandle kwebhola lokuzivocavoca. Themba ubheke phansi phansi, futhi uziphakamise phezulu, ulinganise kuphela ezandleni zakho nezinzwane zakho (ezikhanyeni zakho uma usebenzisa ibhola lokuzivocavoca). Ingxenye ebalulekile yepulangwe kufanele ibambe iqhwa lakho liqinile, ngaphandle kokunamathela phezulu emoyeni.
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Ukuzivocavoca 4: Cindezela
Umshini wokugcina ibhentshi elula usiza ukusebenzisa i-back back kanye namahlombe. Ukwenza lo msebenzi kahle, ulale nomhlane wakho osekelwe ebhentshini noma ibhola lokuzivocavoca. Ungagxila kwisisindo osicindezelayo, kodwa kunokuba usebenzise ifomu nokulawula. Cindezela isisindo phezulu uma uthola imisipha yakho yesisu futhi usekela emuva.
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Ukuzivocavoca 5: I-Reverse Fly / Dumbbell Row
Ukuqiniswa kwemisipha yangemuva kungafezwa ngombhoshongo wezintambo noma ukuvivinya umzimba. Ukusebenzisa ibhola yokuzivocavoca kuyasiza ukusekela umzimba, kodwa akudingekile ukwenza lezi zivivinyo. Njengomsebenzi wokunyathelisa, ukugxila akufanele kube yisisindo, kodwa kunokusebenzisa ukulawula ngokunyakaza kwakho.
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Ukuzivocavoca 6: Ibhayisikili
Ukuvivinya ibhayisikili / ukwelula kumele kuqalwe kancane. Ngenkathi ulele emhlane wakho ngezingalo zakho ziboshwe ngemuva kwekhanda lakho, ulethe uhlangothi olulodwa emadolweni ahlukile. Hlaziya, futhi ulethe i-elbow ehlukile kwamanye amadolo. Njengoba usukhululekile ngokwengeziwe, velezela inqubo ukuthi ifane nokuhamba okuhamba ngebhayisikili.
Okuningi
Ukuzivocavoca Okuningi
Lolu hlu alukho ukubuyekezwa okuphelele kwazo zonke izivivinyo ze-back and stretches. Kunalokho, lokhu kufanele kusetshenziswe njengendawo yokuqala. Ukusebenza nomqeqeshi oqeqeshiwe oqeqeshiwe noma osebenza ngokomzimba kufanele ube yingxenye yokuthuthukisa uhlelo lokunciphisa ubuhlungu bakho emuva.
Imithombo:
I-National Institute of Neurological Disorders and Stroke "I-NINDS Ulwazi Lokubuyiswa Kwezinhlungu" December 21, 2009.