4 Simple Kodwa I-Back Back Effective Isondela

Imisebenzi yansuku zonke edinga ukuhlala isikhathi eside noma ukuphakamisa okunzima kungabeka ukucindezeleka ngokweqile emhlane wakho. Ngokuhamba kwesikhathi, lokhu kungandisa ingozi yokulimala kanye nokuthuthukiswa kobuhlungu obungapheli. Ukwehlisa njalo umhlane kungasiza ekunciphiseni lobu buhlungu futhi kuthuthukise ukuhamba komgogodla wakho jikelele.

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Ukulungiselela

Izivivinyo eziphakanyisiwe zigxila ekusweleni nasekukhuliseni umgogodla ophansi kanye nemisipha ye-hip flexor eseduze. Zithatha imizuzu engu-10 kuphela ukuze zenze futhi zingenziwa ngaphambi noma emva kwosuku lwakho lomsebenzi.

Ngaphambi kokuqala lezi noma ezinye izivivinyo, hlola nodokotela wakho noma uchwepheshe wezempilo ukuze uqiniseke ukuthi uphephile kuwe njengomuntu ngamunye futhi ungenzi isimo esibi kakhulu.

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I-Prone Press-Up

I- press-up , noma isandiso se-lumbar, iyindlela enhle yokwehlisa imhlane yakho ngaphandle kokubeka ubungozi. Ukuzivocavoca kuhloswe ukubuyisela ukuvinjelwa okujwayelekile okuqhubekayo kwe-lumbar spine, okuthiwa i-lordosis. I-press-up ekhonjisiwe ngezinye izikhathi ibizwa ngokuthi i-cobra pose noma uphawu phakathi kwe-yoga. Ukwenza ucindezelwe-up:

1. Themba esiswini sakho.
2. Zizenzele ezitheni zakho, uphakamise emuva, uphinde ubeke izandla zakho phansi.
3. Njengoba uvuselela, qala ukulungisa izintambo zakho, uqhubeke wandisa emuva. Zama ukugcina ithambo lakho le-hip lisuke phansi.
4. Qhubeka uqondisa izintambo zakho uze uzizwe ulula. Ungavali izindebe zakho noma uphindele emuva kunokuba ubonakale ukhululekile.
5. Bamba imizuzwana emithathu kuya kwemihlanu.
6. Hamba kancane kancane esimweni sokuqala njengoba uphumelela. Ungaphumi phansi.
7. Phinda izikhathi ezingu-9.

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Inkinobho Yisa

I-cat stretch iyindlela ephumelelayo kodwa enobumnene yokwandisa ukubuyela kwakho ngaphansi kwe-flexion ngenkathi kusebenze ama-vertebrae we-spine yakho engenhla. Futhi yingxenye yokuqala yokulandelana kwe-yoga okuthiwa ikati neenkomo pose. Ukwenza i-cat stretch:

1. Thola phansi ezandleni zakho nasemadolweni.
2. Beka izandla zakho ngqo ngaphansi kwamahlombe akhe.
3. Ngenkathi ukhulisa, phakamisa isipele sakho phezulu etafuleni, uphinde uqhubekele emuva emgqeni ongaphezulu (njengekati).
4. Qhubeka uvumelanisa kuze kube yilapho uzizwa ulula kancane emhlane wakho ongemuva naphakathi kwamahlombe ehlombe.
5. Bamba imizuzwana emihlanu.
6. Buyela esimweni sokuqala njengoba uphuma.
7. Phinda izikhathi ezingu-9.

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I-Cat-Cow Stretch

Uma ufisa, ungaxhuma i-cat pose kwenkomo ye-cow. Esikhundleni sokubuyisa isikhundla sokuqala se-cat stretch (Isinyathelo 6), ukuguqulwa ngqo kwi-cow stretch kanje:

1. Njengoba wehla ematheni elula, qhubeka unciphisa umhlane wakho njengoba uvula kuze kube sezingeni eliphansi (njengenkabi elandelwayo).
2. Ungaphinde ukwandise isisindo ngokuphakamisa i-pelvis kuya ephahleni ngenkathi ushiya inkaba yakho emhlabathini.
3. Bamba imizuzwana emihlanu.
4. Ukuguqula emuva endaweni yekhathi njengoba uphumelela.
5. Phinda izikhathi ezingu-9.

Njalo qaphela ukuthi ungangeni hyperextend. Qinisekisa ukuthi ukuhamba kuhamba kancane futhi kulawulwa. Ungasheshi.

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I-Tilt Pilt

Ukuthambekela kwe-pelvic kusebenzisa imisipha yakho yesisu nesisu ukuze uguqule kahle isikhala sakho se-lumbar. Kuvame ukusetshenziselwa umsebenzi wokusekela ohlelweni oluqinisayo lokuqinisa. Ukwenza ukuthambekela kwe-pelvic:

1. Themba flat emhlane wakho ngamadolo bent futhi izinyawo flat phansi.
2. Njengoba uphuma, cindezela encane yomhlane wakho phansi.
3. Bamba imizuzwana engu-15, ugcine i-pelvis nemisipha ephansi emuva.
4. Buyela esimweni sokuqala njengoba uvula.
5. Phinda izikhathi ezingu-9.

Ukuzivocavoca kwama-Lumbar, kuhlangene nokulungiswa kwe-postural nokusebenza njalo ngokomzimba, kungasiza ukugcina umhlane wakho uphawule futhi uzizwe kahle. Njengoba uqala ukuqonda lezi zivivinyo, ungangezela esimweni sakho sezinsuku zonke nezinye ezansi ezansi kusukela kuMcKenzie Method.