Cishe abantu abayisishiyagalolunye kwabangu-10 bazozwa izimpawu zobuhlungu emuva emuva kwesikhathi esisodwa empilweni yabo. Ukulala kusetshenziselwe ukunconywa ngokushesha emva kokulimala emuva, kepha lokhu akusekelwe. Manje kuphakanyisiwe ukuthi uqale kabusha imisebenzi yakho yansuku zonke ngokushesha ngemuva kokulimala. Ngokushesha nje uma ungakwazi ukubekezelela, ukuthambisa kahle nokuqinisa imisipha yangemuva kunconywa.
Uhlelo oluhle lokuvuselela emuva kufanele lube nokuhlanganisa kokubili kanye nokuqinisa. Imisipha yomzimba kufanele ifakwe njengoba idlala indima ebalulekile ekuvuseleleni emuva ngokusiza ekuqiniseni umgogodla. Izivivinyo ezilandelayo kufanele zifakwe ukuze ziqukethe uhlelo oluhlelekile lokuvuselela emuva.
Qinisekisa ukuthi uhlole nodokotela wakho ngaphambi kokuqala lokhu, noma yimuphi omunye, uhlelo lokuvivinya umgogodla ukuze uqiniseke ukuthi kuphephile ukwenza kanjalo.
Uqondisa Ukubuyela Kwakho Okuphansi
- Themba esiswini sakho
- Zizenzele phezulu ezihlangothini zakho ezidlulisela emuva
- Qala ukulungisa izinkinobho zakho, ngokuqhubeka nokubuyisela emuva
- Qhubeka uqondisa izintambo zakho kuze kube yilapho ululazeka kahle
- Bamba imizuzwana engu-15
- Buyela esimweni sokuqala
- Phinda izikhathi ezingu-10
Inkinobho:
- Yehla phansi ezandleni zakho nasemadolweni
- Phakamisa isiphakamiso sakho esiqongweni (njengokuthi ikati livule emuva)
- Qhubeka uvumelanisa kuze kube yilapho uzizwa ulula kancane emhlane wakho
- Bamba imizuzwana engu-15
- Buyela esimweni sokuqala
- Phinda izikhathi ezingu-10
Ama-Hip Rolls:
- Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi
- Vula ikhanda lakho ngakwesobunxele njengoba uphumule futhi uvumele amadolo akho awe phansi phansi ngakwesokudla ngokujikeleza isiqu sakho
- Bamba inani lezinhlanu
- Buyela esimweni sokuqala
- Vula ikhanda lakho ngakwesokudla njengoba uphumule futhi uvumele amadolo akho awe phansi phansi ngakwesokunxele ngokujikeleza isiqu sakho
- Bamba inani lezinhlanu
- Phinda izikhathi ezingu-10
Ukuqinisa Ukuvivinya Ukubuyela Kwakho Okuphansi
Ukuzivocavoca okukhulu:
- Zibeke wena kuzo zonke ezine, izandla zakho nemilenze yakho ikusekele phansi
- Khulisa kancane kancane umlenze wakho wesobunxele ngemuva kwakho
- Qinisekisa ukuthi umhlane wakho uhlala uqondile futhi ufana nephansi
- Bamba lesi sikhundla ngamasekhondi angu-5 kuya kwangu-10
- Phinda usebenzisa umlenze ohlukile
Ukuphakama Kwemigomo Eqondile :
- Themba ngemuva kwakho
- Bhonqa amadolo akho kuma-degree angu-15
- Vumelanisa imisipha yakho yesisu ukuze uphakamise izinyawo zakho phansi ekuhambeni okufana ne-arc-ngenhla kwekhanda lakho
- Kancane kancane (ekuhambeni okufanayo kwe-arc-like) buyisela imilenze / izinyawo zakho phansi
- Phinda izikhathi ezingu-10
- Phinda usebenze ngesisu sakho njengoba i- Prone Straight Leg iphakamisa
Hlala Ups:
- Themba ngemuva kwakho
- Bhonqa ngamadolo endaweni ekhululekile
- Vala iminwe yakho ngemuva kwekhanda lakho
- Gcoba ikhanda lakho, amahlombe, phezulu futhi ephansi emuva phansi - ayikho ngaphezu kwamasentimitha ayisithupha
- Bamba lesi sikhundla ngamasekhondi angu-5
- Buyela kancane kancane esimweni sokuqala
- Phinda izikhathi ezingu-10
Njengoba njalo, xoxa ukuqala noma yiluphi uhlelo lokuvuselela nodokotela wakho.
Uma ngabe yimuphi umsebenzi obangela ubuhlungu obuningi, vimbela ukuvivinya umzimba ngokushesha. Ukuzivocavoca kufanele kwenziwe kathathu ngosuku.
Uma unemva ebuhlungu noma i-sciatica, ungase uzuze ngokusebenza nomuthi wakho wenyama ukuze uphathe isimo sakho. Umhlinzeki wakho wenyama angakubonisa ukuthi yiziphi izenzo ozokuzenza uma ubuhlungu bakho bubuhlungu , futhi angakusiza ukuba uthuthuke kahle ngokusebenzisa imishanguzo yakho yangemuva. Umthandi wakho wenyama angakutshela ukuthi yini ongayenza ukuthi uzimisele ukuyenza uma unesifo esiphansi .
Ukugcina umgogodla wakho unempilo kubalulekile ukugcina ukuhamba okuhamba phambili komsebenzi. Hlola nodokotela wakho no-PT, bese uqala ohlelweni olunzulu lokuzivocavoca oluhambisana nezidingo zakho.