Kuvame ukuhlobanisa ukuhlehliswa okuphezulu kokubuyela ngemuva uma ukhula, kodwa ezinye izici zingase zihileleke futhi. Ngaphezu kwalokho, uma wenza imishanguzo efanele njalo, ungathola ukuthi iminyaka ayiyona eyisivimbela ukuhleleka okuhle okungenzeka ukuthi ucabangile.
Ukuhleleka okuncane, ikakhulukazi ngemuva, kungabangelwa umgqomo wokudoba ocindezelayo emthanjeni we-pelvic.
Kokubili umkhumbi wezintambo kanye namapulangwe yizinyathelo ezibalulekile zomzimba; ndawonye, bakha okuningi kwalokho esikubiza ngokuthi "okuyisisekelo."
Njengoba i-back back slumps noma ukucindezela, ungathola ukuthi ulahlekelwe ngamasentimitha amayintshi ukusuka ekuphakameni kwakho.
Uma lezi zakhiwo ezinkulu zisebenza ngendlela engafanelekile, njengoba zenza ezimweni eziningi zokungahambi kahle, imisipha enamathele kubo ingaba nzima, ifinyeleleke noma bobabili.
Nasi umsebenzi wokuqwashisa okulula okuzokwenza ukusize uphakamise isikhwama sakho sezintambo ngaphandle kwethambo le-pelvic. Ukukwenza nsuku zonke usizo lwami ukuhlelwa kwakho, nokukhulula izinhlobo eziningi zobuhlungu bokubuyela emuva.
- Ungahlala noma umelele lo msebenzi. Ukuhlala kungasiza ukugcina ugxile ekusebenzeni kahle. Ukuma kungase kunselele ukuqwashisa umzimba, futhi kukunika amandla wokuthi uzizwe ukuthi ukukhwabanisa umgogodla kanye nokunyakaza okuphezulu emuva kuthinta ukuphindaphinda kwe-pelvic futhi okuphansi.
Zombili izinguqulo zinikeza izinzuzo, kodwa ungase ufune ukuqala endaweni ehlezi. Uma usuqonde kahle izinto eziyisisekelo zalolu hlelo, ungathuthukisa ukuma.
- Beka isikhumba sakho ngakho-ke kuhamba kancane kancane. Njengoba ufunde emaphakathini kanye nokuzivocavoca kwe-posture yokuqwashisa kwe-posture , lokhu kuhloswe phambili kuzokwandisa ijika lakho eliphansi emuva ngenkathi liqinisa ngokufanayo imisipha yakho ephansi. Ngaphandle kokuba unamaphesenti amaningi emhlane wakho omncane noma unezintambo eziphansi , ukusetha nokulondoloza leli hambo endaweni yokuhlala kumele uzizwe unemvelo.
- Vula, uphinde ugcizelele ukuphakama okuphezulu kwezintambo zakho.
Ukungenelela kubangela ukuthi umgogodla nezimbambo zande kancane kakhulu. Kulo msebenzi, sebenzisa umoya njengethuluzi lokuthuthukisa ngokuphakamisa ukuphakanyiswa nokuthuthwa kwesikhumba sakho. Ngamanye amazwi, ungaxhunywanga ngaphandle kokusakaza komgogodla. Esikhundleni salokho, bona ukuthi i-inhale isekela kanjani ukuhamba kwezimbambo zakho nangaphezulu, futhi uthuthukise imisipha evela lapho.
Yenza konke okusemandleni akho ukuphakamisa isikhwama sezintambo ngokulinganayo ezinhlangothini zombili. - Exhale futhi uvumele umcibisholo wakho wezintambo nomhlane ongemuva ubuyele esimweni sabo semvelo. Ungathola ukuthi ngokuzijwayeza, lokhu kusebenza kwemvelo, okujwayelekile, okujwayele ukushintsha, futhi uthola ibanga elide phakathi kwezimbambo zakho.
Siyakuhalalisela! Umkhonto wokuzivocavoca usebenza! - Phinda izikhathi ezingaba ngu-10 kanye noma kabili ngosuku.
Iziphakamiso zokuzivocavoca ze-Rib Cage
- Uma udinga isiqondiso esincane sempuphu yakho engenhla, yenza umsebenzi wakho ngemuva kwakho odongeni.
- Olunye uhlangothi lwe-pelvis kanye nesikhubekiso sokuqeqesha ukuqeqeshwa kokumiswa kokuvota ukuphakamisa izingalo zakho eceleni. Lokhu kuzokunika ulwazi oluhlukile lokuqeqesha ukuqwashisa kwakho. Zibuze: Kanjani umcibisholo wami uhamba lapho izingalo zami ziphakanyisiwe? Ingabe izingalo eziphakanyisiwe zenza lokhu kube lula, kunzima noma kuhlukile? Lokhu kufanele ubone.
- Ukuze uthuthukise imizamo yakho yokuthuthukisa ukuhamba kwesikhathi, cabanga ukwelula imisipha yakho ye-pec.
Phakamisa I-Rib Cage Yakho - Nokumiswa Kwakho nge-Yoga
Ufuna ezinye izindlela zokuqinisa ukuhleleka okuhle?
Ucwaningo olwenziwa ngo-2017 olwanyatheliswa kuyi- International Journal Yoga luveza ukuthi indlela enhle yokuqalisa ingqalasizinda yakho ingase ihlanganise izinhlobo ezihlukahlukene zokuhlelwa kwe-yoga esimisweni sakho.
Ngenxa yokuthi imisipha ye-ab ihlanganisa izindawo ezihlukahlukene emgodini wezinhlanga, kuyacaca ukuthi idlala indima ekuhleleni, ukulinganisa kanye nokulinganisela.
Abacwaningi babhekisela emisipha emibili, izibopho zangaphandle kanye nesisu esisodwa, njengesihluthulelo ikakhulukazi uma kuziwa esimweni esifanele.
Bancoma i-chaturanga dandasana, i-aka ezine abasebenzi abathandekayo, noma iplanki ephansi, ukuze kusebenze kokubili i-oblique yangaphandle, kanye nemisipha yomzimba yangasese, ikakhulukazi ngokubheka ngeminikelo yabo ekufakekeni okuphilile. Babuye batusa u-adho mukha svansa, okuyinto ebhekene nenja yehla, ye-oblique muscle yangaphandle.
> Umthombo:
> Rathore, M., et. I-al., Ukuhlanganiswa kwe-Anatomical ye-Core Muscle Activation nge-Different Yogic Postures Int J Yoga. May-Aug 2017.