Ukuqiniswa kweTrunk ku-Supine ne-Prone
Izinhlelo zokuqinisa ukuziqinisa ezivamile zihlanganisa njalo uhlobo oluthile lwezandiso zomlenze wamanga. Kuye ngesimo ongenawo, ukuvivinya umlenze wokuqamba amanga kungase kusebenze isisu sakho, esiswini , sempuphu, noma sezintambo.
Ngaphambi kokunquma ukuthi uzoba kanjani nokuthi uzozibandakanya kanjani izandiso zomlenze wamanga ohlelweni lwakho lokuvivinya umzimba, kungumqondo omuhle ukuthola igama eliqondile.
Ngokusemthethweni, umlenze ubhekisela emlenzeni ophansi, kodwa abantu abaningi basebenzisa leli gama ukubhekisela kulo lonke umkhawulo ophansi. Uma ulala emhlane wakho futhi uphakamise umkhawulo wakho ophansi ngamadolo aqonde, uzobe uguqule umlenze wakho futhi ukhulise amadolo akho. Ungase futhi ugcine idolo lakho ligobile; lokhu kuvame ukunconywa kwabaqalayo abanamandla omzimba omzimba kanye / noma labo abhekene nobuhlungu obuphansi emuva.
Uma ulala ngesisu sakho, uzobe ukhulisa umlenze wakho njengoba uletha umkhawulo wakho ophansi kuze ufike ophahleni. Kulesi simo, ungagcina udolo lwakho lwandisiwe, okungukuthi, eqondile, noma ungaluguqa, okuthiwa ngamadolo. Ukuzikhethela kungokwakho, kodwa ukuhlukahluka ngalunye kuzokwenza umehluko ngokuthi imisipha iyasebenza.
Okufakiwe (esiswini sakho) izandiso zomlenze wokulala zithuthukisiwe kakhulu, futhi zingcono kakhulu ezongezwe ohlelweni olusungulwe.
Ukulungiswa Okuhle Kuzokusiza Ukubhekela Okubalulekile Kwakho
Kungakhathaliseki ukuthi isichazamazwi, lungiselela izandiso zomlenze wamanga ngokuzibeka ngokuvumelana kahle nokubandakanya imisipha yakho yomzimba.
Njengoba umlenze uphakamisa, ukunyakaza kwe-pelvic kanye ne-trunk kuyophumela. Umsebenzi wakho, noma kunalokho umsebenzi wemisipha yakho yesisu, ukungavumeli lokho kuhamba kwenzeke; yilapho amandla okwakhiwa kwemisipha ekwakhiwa.
Ukuzinza okusebenzayo okufana nalokhu kuhloswe okuncane kakhulu , kwangaphakathi nangaphandle kwe-ablique izibeletho.
Kodwa imisipha yesisu yama-rectus, ongase uyiqaphele ngokuthi "i-absboard yokugeza" nayo ihlanganyele ekuhambeni.
Iningi labantu abanezinhlungu zasemuva lingathola okuningi ku-supine elula (ngemuva kwakho) ukuphakama okuphansi. Eqinisweni, ukuhluka okukodwa noma ngaphezulu kokuphakama kwe-supine kuvame ukunikezwa iziguli ngezifo ngezifo zabo.
Indlela Yokwenyusa Isandiso Semigqa Yokuqamba Amanga Umqaphi - Phakamisa
- Themba ngemuva kwakho phezulu, mhlawumbe phansi. Lokhu kungukuthi imisipha yakho akudingeki isebenze kanzima ukugcina ulungele kahle; phansi kungakusiza esikhundleni sakho. Uma uphansi phansi, ucabangele ukwenza lo mshini wokuzivivinya ukuze izinyawo zakho zingadli.
- Bhonqa amadolo bese ubeka phansi izinyawo zakho phansi.
- Faka, bese ugcina igoli lakho liguqa ngendlela efanayo kulo lonke uhambo, phakamisa umkhawulo wakho ophansi. Qaphela ukuthi ukunyakaza kokunyuka kwenzeka ngesikhathi sokujoyina kwakho.
- Njengoba uphakamisa umkhawulo ophansi, zama ukungavumeli isikhundla sakho se-trunk ukuba sigwede, sigxumeke, shintshe noma ushintshe nganoma iyiphi indlela. Ukusikisela: Konke ku-abs.
- Exhale uphinde ubeke unyawo lwakho emuva phansi. Futhi, khumbula ukuthi i-trunk ihlala imile. Futhi, khumbula ukulondoloza umlenze ongezantsi kuya ekungenikeni kwethanga.
Abantu abaningi, kungakhathaliseki ukuthi bayayibona noma cha, sebenzisa amandla adonsela phansi ukuze basize unyawo lubuyele phansi.
Kodwa ukusebenza ngale ndlela kuvame ukuba nomthelela wokuthi "weqa" i-abs, engeke ikuenze kahle kakhulu uma umgomo oqinile yilokho okulandelayo. Ukuphazamisa lo mkhuba wokuvivinya umzimba, cabanga ukunciphisa ijubane lapho uletha khona umkhawulo wakho ophansi emuva endaweni yokuqala. Kuhle ukuphumula phakathi nesigaba sokuphakamisa, futhi.
Indlela Yokwenyusa Isandiso Semigqa Yokuqamba Amanga
- Themba esiswini sakho ngezintambo zakho ezigobileyo, izintende zakho phansi ngisho nangamahlombe akho, futhi izingxenye zakho ezingezansi zandisiwe. Ukugcina izimpendulo zakho zihlala phansi, donsela amaphuzu wezintambo zakho ngendlela efanayo nezinyawo zakho, ngamanye amazwi, kude namahlombe akho. Lokhu kungabangela ukwelula kwezihluthulelo eziqongweni zamahlombe akho, kanye nesimo esixhasayo esiphambanweni sakho sangaphakathi nangaphezulu.
- Ukuze uhlanganyele okuyisisekelo sakho futhi uhlele ukulungiswa okuhle okuphansi emuva, khetha inkinobho yakho esiswini phezulu phansi kancane kancane.
- Faka futhi ugcwalise umqondo wakho ngomoya. Njengoba uphuma, phakamisa umkhawulo owodwa ophansi phansi.
- Lokhu akudingeki kube ukunyakaza okukhulu. Khumbula, umgomo ukuqinisa ingqalasizinda yakho efuna ukuthi ugcine i-pelvis endaweni efanayo lapho usimise isikhundla sakho sokuqala. Ukuzama ukuphakama emkhakheni wezansi ophansi kuyoba nomphumela omkhulu wokunyakaza kwe-trunk; lokhu ngeke kusebenze okuyisisekelo sakho.
- Faka futhi ubeke umkhawulo ophansi emuva kuze kube sekuqaleni.
Kungakhathaliseki ukuthi usebenza ngalokhu ngemuva kwakho noma ngesisu sakho cishe ngo-3-10 kwenziwa ngefomu elihle kakhulu okudingayo. Ukunakekela ukugcina isikhundla esiphezulu se-trunk nokulungiswa okuhle njengoba unwebisa umlenze wakho kuyisihluthulelo ekusebenzeni imisipha engakusiza emuva .