Qinisekisa imisipha yakho yangaphakathi nangemuva
Izenzo zokulanda ezenzakalelayo zivame ukuqhutshwa ngenkathi zisezingeni eliphansi.
Ukuzivocavoca endaweni ejwayele ukubhekana nezinselele kungase kungabi kuwe uma une-arthritis yomgogodla noma izinkinga ezihlangene zezinhlangothi. Ngakolunye uhlangothi, izimo emuva ezifana ne -disc herniated zinezinkanuko zokwandisa- okusho ukuthi zivame ukuthatha kahle ukunyakaza kohlobo lwe-arching, njenge-prone press up.
Uma ungaqiniseki ukuthi ngabe isandiso esilandelayo nokuzivocavoca esimweni esivamile singakulungele yini, thintana nodokotela wakho noma ochwepheshe bezempilo ngaphambi kokuzama okulandelayo.
Indlela Yokukwenza
Kunzima: Kulula
Isikhathi esidingekayo: imizuzu emithathu
Okudingayo: Indawo eqinile, yezinga lokulala.
- Qala Isikhundla: Ukuqamba amanga (esiswini sakho). Isikhundla esivamile sivame ukwandisa umcibisholo endaweni yakho ephansi, ngakho uma lokhu kungakhululekile, faka umcamelo ngaphansi kwesisu sakho.
Beka ikhanda lakho phansi. Ngokufanayo, uma unomuzwa wokuthi udinga ukugada noma ukusekela, faka ithawula elilongwe noma umcamelo omncane phansi kwebunzi lakho. Qaphela: Izindwangu zakho kufanele ziboshwe futhi izimpande zakho zihlala phansi ngaphesheya kwesiqu sakho. Izandla zakho kufanele zihambisane namahlombe akho, izintende zezandla zakho zibheke phansi.
Faka.
- Cindezela phezulu: Ukugcina umhlane wakho, intamo, futhi uhambise ukulungiswa, uphume futhi uphonse iziphambili zakho phansi ukuze usebenzise i-trunk yakho phezulu. Ukuphakama kwakho kufanele kuhlonzwe, okokuqala ngobuhlungu - ngamanye amazwi, gcina ubuhlungu bokuhamba bukhululekile. Ngaphandle kwalokhu, zama ukufika endaweni lapho usisekela khona isisindo sakho somzimba esiningi emzimbeni wakho nasendlini yakho (kanye nemigqa yemilenze yakho kanye nezintambo zezinyawo zakho, yebo.) Ngokuhamba kwesikhathi uzothola amandla ngemuva kwakho, amahlombe, kanye nezingalo, okuzokusiza ukuba uthuthuke kancane kancane ekunciphiseni izintambo zakho yonke indlela. (Kodwa sicela ungawafaki ngokuqondile.) Kulesi simo esiyinselele, isisindo sakho sizosekelwa ngezandla zakho (futhi futhi emaphethelweni emilenze yakho nasezintendeni ezinyaweni zakho.) Noma iyiphi indlela, ubambe isikhundla esiphakathi kuka-5 kuya ku- Imizuzwana engu-30. Ungakhohlwa ukuphefumula!
- Buyela Ekuqaleni Kwesikhundla : Vula, phuma futhi kancane kancane uzenzele phansi endaweni yokuqala. Ukuhamba kancane kunselele izinselele zakho ze-abs, emuva, nezingalo okungaphezu kokuvumela amandla adonsela phansi enze umsebenzi kuwe. Iphinde ivuse amandla okuqala nokuqwashisa umzimba.
- Phinda: Phinda lokhu kulandelwa kwesandiso sokubuyela emuva izikhathi ezintathu kuya kwezi-5 ngefomu elihle kakhulu namasu.
Amathiphu
- Gcina amahlombe akho avulekile futhi avuleke phambili.
- Gcina umgogodla wakho emgqeni ongenamathanga omude ongaphenduki kusukela phezulu kwekhanda lakho kuze kube phansi kwesikhumba sakho phakathi naso sonke ukunyakaza kokunyakaza. Lokhu kuzokusiza ukuthi ungabhekiseli kuphela kumisipha yakho yangemva kodwa nezibeletho zakho.
- Ungaphumi kakhulu njengokuthi "kink" empilweni yakho ephansi. Lokhu kungabangela ubuhlungu futhi kungase kubangele "ukweqa" i-abs yakho.