Qinisekisa Iqembu Lezinsimba Zomzimba Wangaphakathi Wakho Ukunciphisa Ubuhlungu Emuva

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Amathiphu okuPhepha we-Backache yakho - Qinisa imisipha yakho

Amathiphu okuPhepha we-Backache yakho

Amaqembu amaningi ama-muscle ukushaya - isikhathi esincane kakhulu - njengoba noma ubani ozibophezele ngempela ohlelweni lokuvivinya umzimba angakutshela. Ingabe lena yi-conundrum yakho, futhi?

Kungaba isilingo sokusebenza ngamaqembu ajwayelekile kakhulu anesisindo - njenge-abs, emuva, ama-pecs, ama-lats, ama-quads nama-hamstrings - bese uyibiza ngosuku. Futhi uma ungakuthandi ukuzivocavoca, kodwa uyakwenza ngoba wazi ukuthi kufanele uyenze, umphumela kungenzeka wenziwe ngcono.

Uma uzivocavoca njengendlela yokugwema ubuhlungu bokubuyela emuva, kubalulekile ukuthi ungaphumi imisipha encane eyaziwayo, njengezinyopho zakho zangaphandle nezangaphakathi. Lawa maqembu adlala indima eyinhloko ekubekeni i-pelvis yakho, okuzosiza ukugcina i-back back yakho ijabule.

Ukuze I-Back Back Yakho, Qinisekisa kokubili imisipha yama-Inner ne-Out

Enye indlela yokukhomba imisipha yangaphandle yenzalo ukwenza njengeflamingo - ngamanye amazwi, faka ukuzivocavoca okulenzekile okukodwa emisebenzini yakho. Ukuze uthole imibono evela enselele ngokulula ngokulinganayo, hlola izinselelo zami zokulinganisela okulindile ukuze uqinise ama-Hip Muscles wakho (Abductors).

Ukuze uhlose imisipha yangaphakathi yethanga (ebizwa ngokuthi "i-adductors" yakho) eyisihluthulelo sokuqeda ukuzinza kwesimo sakho se-pelvic (njengoba kunikezwe ezinye izicubu zakho ze-hip, kanye nemisipha yakho yangaphakathi neyasemuva), kanye nokusiza ukuthi ulinganisele isisindo somzimba ngesikhathi sokuma, slide.

Okuhlobene: Thola i-Perfect Physiotherapist yakho

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Amathiphu okuQiniseka kwabaqalayo abane-Backaches - Izimpendulo ezilula zama-Adductor

Amathiphu okuQiniseka kwabaqalayo abane-Backaches - Izimpendulo ze-Adductor for Beginners kanye nabantu abane-Back Pain

Abaqalayo abaqalayo kanye nabantu abanezinhlungu zangemuva bangathola izidakamizwa zabo ngokumangalela (ngemuva kwakho) ngamadolo akho egobile futhi izinyawo zakho zihlala phansi, bese ubeka ibhola elincane, elincane phakathi kwamadolo akho. Ngenisa kahle ibhola bese ukhulula cishe izikhathi ezingu-10-20. Zama ukuxhumanisa i-squeezes ne-exhale yakho, nokukhishwa ngokufakela kwakho.

Ngendlela, lokhu kuyisimo esihle sokuzivocavoca umzimba onokuzivocavoca okwengeziwe ngosuku lokuzivocavoca olulula noma uma ungazwa kahle.

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Amathiphu okuQiniseka kwabaqalayo abane-Backaches - Sebenzisa uSihlalo ukuze uqinise i-Groin

Amathiphu okuQiniseka kwabaqalayo nge-Backaches - Sebenzisa uSihlalo Ukuqinisa Imisipha Yakho Yomzimba

Okunye ukuvivinya kwekhanda ngaphakathi kwangaphakathi okufanele abaqalekisi abaningi futhi abaningi abanezinhlungu eziphansi emuva basebenzisa isihlalo.

Ukulala ohlangothini lwakho, faka izinyawo nezinyawo zomlenze wakho phezulu esihlalweni sesihlalo sakho. Gcina umgca wegundane ophansi phezulu phezulu (ngaphandle kokuthi kukhona isihlalo phakathi kwalababili.)

Ukugcina ifomu elihle esihlalweni sakho, ikhanda lezintambo namahlombe, phakamisa umlenze wakho ophansi uphinde uwusethe futhi. Ukugcina umzimba wakho wonke ukulungiswa kubaluleke kakhulu kunokuthola ukuphakama emphakathini wekhanda. Lokhu kungenxa yokuthi ukuphakama komlenze, kuhlanganiswe nefomu elimnandi yilokho "okuthola" abadusi.

Njengama-pulpter pulses echazwe kwisilayidi sangaphambilini, zama ukuxhumanisa umzamo wakho nge-exhale yakho.

Zama: Thola Ukugqugquzela Ukuzivocavoca

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Yengeza Inselelo Eyinkimbinkimbi Ekuqiniseni Kwenu

Amathiphu okuQiniseka kwabaqalayo nge-Backaches - Engeza inkinga enkulu ku-Groin Strengthener yakho

Njengoba abathungi bakho beqina, ungase ucabange ukuthuthukela emazingeni aphezulu enselelo. Enye yokuzivocavoca okunjalo ukuhluka kwehlangothini lokulala elihlelekile elivezwe kwisilayidi sangaphambili lapho umgomo kwakuwukuba uphakamise umlenze ophansi ngenkathi ugcina ifomu elihle.

Kulehlukile, uzobeka ibhola elincane noma eliphakathi kwe-squishy ball phakathi kwezinyawo zakho, uphakamise imilenze yomabili ngesikhathi esisodwa. Bamba amasekhondi amabili kuya kwangu-10 bese wehla. Ibhola emkhatsini wezinyawo zakho likunika "ukutholakala kwempahla," noma ithuba lokuzwa lapho imilenze yakho isemkhathini, futhi ihambisana nomunye nomunye. Ibhola liphinde likhiqize ukukhwabanisa kwesisindo se-adductor esincane.

Sicela ukhumbule ukuphefumula ngenkathi imilenze yakho isemazulwini! Phinda uphakamise izikhathi ezingu-3-10, kuye ngokuthi izinga lakho lokuzivocavoca, futhi, nakanjani amazinga akho obuhlungu. Uma umsebenzi udala ubuhlungu, yenza inguqulo elula noma ungenzi nalokhu. Ngale ndlela ukuhlukahluka kwenezela inselele kumisipha yomzimba, kanye nokulimala kwakho.

Zama: Ukufudumala ngeBhola Yokuzivocavoca