Qinisekisa Isikweletu Sakho Sengcono Impilo Emuva
Ukuzivocavoca kwe-Lumbar kanye nokuvimbela umlomo wesibeletho kukho konke ukufutheka kulezi zinsuku. Kulesi sihloko, uzothola ukuthi kungani - futhi ufunde ukuthi yini okufanele uyenze ukuze uqalise ngohlelo lwakho.
Amandla amakhulu e-Back and neck Rehab
Imitholampilo eminingi ye-rehab kanye namahhovisi okwelashwa ngokomzimba manje ngokuvamile ahlinzeka iziguli emuva futhi zentanyeni "izinhlelo eziqinisayo zokuqinisa."
Lezi zinhlelo, ezigxile emisipha yesisu esiswini, iziqhwa namahlombe, zingathuthukisa ukulungiswa kwe-postural okuzosiza ekunciphiseni ubuhlungu.
Amandla amakhulu aphinde abe nomthelela ohlobo lwezimpawu zomzimba ezidingekayo ukuze ugweme ukucindezeleka emuva okungenzeka uma usebenza emisebenzini yansuku zonke, ezemidlalo noma ngomdanso.
Izinzuzo zamandla omzimba zihumusha ekusizeni ubuhlungu, kusho uSusan Eaton, uthisha we-yoga kanye nenhloko yezinsizakalo ezingelapheki eSt Francis Memorial Hospital eSan Francisco. "Imikhuba emihle yokumisa isikhuthazo ikhuthaza ukulungiswa kahle kwamathambo namagundane omgogodla, futhi uvumele imisipha ukuba igcine ubude bayo obuvamile."
Iyini "i-Core"?
UDkt. Andre Panagos, umuthi wezemidlalo kanye nochwepheshe wezinsipho esibhedlela saseNew York Presbyterian, uchaza umgogodla womzimba njengendlela yokucindezela ekwazi ukusekela inani elikhulu lokuzikhandla - okungaphezu kwemisipha yangemuva.
U-Panagos ubonisa ukuthi uma yonke into ngaphandle kwamathambo omgogodla isusiwe, futhi kubekwe amakhilogremu angama-20 kuphela phezulu, ikholomu ye-vertebral yayiyobhoboza futhi iwa. Imisipha emayelana nalesi sigxobo esicindezelekile inikeza ukusekelwa okwengeziwe komzimba ongokwenyama, kusho yena.
Izibeletho ziyisisindo esiyinhloko, kepha labo abasemaphandleni nasemuva badlala indima ebalulekile.
Izinhlobo zezinhlelo eziqinisayo zokuqinisa
Ukwakhiwa okuqinile kukunika imisipha eqinile, eguquguqukayo ehambisana namathambo ahambisana kahle. Ukuzivocavoca izinhlelo ezibhekiswe kumgomo oyinhloko imisipha eseduze kakhulu nomgogodla ngokwawo, kanye nalabo abasesikhwameni.
Lezi zinsuku izinhlelo zokuqiniswa kokuqala zingatholakala ezinhlotsheni eziningi futhi zingabizwa ngamagama ahlukahlukene okubandakanya: i-Pilates, i-lumbar stabilization, ukuqiniswa komlomo wesibeletho, ukusekela okuyisisekelo kanye nokusebenzisa iziqu. Izinhlobo zezinhlelo zivela ku-doctor-prescribed (izinhlelo zokuqiniswa) ngezikhathi zokuqeqesha kanye nokuzivocavoca (ama-Pilates, ama-yoga kanye nesisu) nokuningi.
Funda ukuthi ungathuthukisa kanjani imikhakha yakho ye-ab kusuka kalula kunselele: Thuthukisa ukuhlola kwakho kwe-Ab
Amakilasi kanye nokuSebenza kokuqinisa okunamandla
Ngaphandle kwekliniki yangasese, uhlelo lokuqiniswa komzimba lungathatha indlela ejwayelekile yokuthuthukiswa kwesisu, noma ingasebenzisa amasu omzimba ocwengisisiwe kakhulu asebenzisa ukuphefumula, ukuqwashisa umzimba, nokulungiswa okuhle kanye nomsebenzi wesisu.
Ukuthola uhlelo nomfundisi ofanelekayo ezingeni lakho lekhono kanye nokulimala noma isimo sakho kubalulekile. Nazi ezinye izicebiso:
- Xoxa nomfundisi ngokuphathelene nesitifiketi, isipiliyoni kanye nobuchwepheshe obusebenza ngokuhlukunyezwa emuva nangenhliziyo, namakhono okuxhumana (kubandakanya amakhono okulalela okuhle).
- Ukuze ugweme ukuhlukumeza ukulimala noma isimo, zama ukuthola uthisha ongaqaphela uma kufanelekile ukubona udokotela noma uchwepheshe, futhi uzimisele ukukukhipha.
Ngaphambi Kokuqala Uhlelo Oluqinisayo Lokuqinisa
Kunezinhlelo eziningi zokuqiniswa okuyisisekelo okumele ukhethe, kodwa zenziwe kahle, uhlobo ngalunye kufanele luhlose ukwakha nokuthuthukisa ukuhleleka komzimba okunokwethenjelwa.
Ukuze usebenzise imisipha yomzimba, kufanele uqale ukuwafinyelela, futhi lokho kuvame ukufika ngesimo sesingeniso kanye / noma ukulungiselela. Umfundisi omuhle noma uchwepheshe uzohlinzeka lokhu kwabaqaphi (kanye nezikhumbuzo, njengoba uqhubeka).
Umsebenzi wokulungiselela nokulungiselela ungabandakanya amasu okuphefumula nolwazi lapho ungafaka khona izingxenye zomzimba ezinjengezinyawo zakho, i-pelvis namahlombe - konke okuhloswe ukukusiza ukuthola futhi kusebenze imisipha yakho ejulile yesisu , futhi usebenze ngokuvumelana kahle. Akudingeki usebenze ngobuhlungu ukuze uthole imiphumela emihle ngezinhlelo zokuqiniswa komphakathi.
Okuhlobene: Ukuphuza nokuzivocavoca - Indlela abasebenza ngayo ndawonye
Qaphela ama-Crunches
I-Panagos ixwayisa mayelana nokwenza ama-crunches: "Uma wenza i-crunches usebenza nje kuphela endizeni eyodwa. Kodwa umgogodla nemisipha yawo yimizimba emithathu-iyahamba yonke indawo. ab crunches, kungasiza ngempela. "
Ukuqinisa Ukuzivocavoca Okuyinhloko - I-Series Yokuqala
Uma usuqaphele ukuthi ungasebenzisa kanjani i-abs yakho ejulile, zama izenzo ezimbalwa ezilula ezisebenza zonke imisipha yokuhamba. Lezi zivivinyo ziqala inqubo yokuthuthukisa ukuqina kwe-trunk. Izibonelo zihlanganisa ukuthambekela kwe- pelvic , futhi izinto ezincane ezifana ne-yoga ezifana ne- bridge esekelwe kanye ne- spinal twist , uma kufanelekile ngesimo sakho.
Okuningi
Ukuqinisa Ukuzivocavoca Okunamandla - Ukuzinza Nokuzinza Okunamandla
Njengoba usuqhubeka, uchwepheshe wakho wezobuchwepheshe noma umfundisi uzokunika ingalo kanye / noma umlenze wokunyakaza ophikisana nesiqu ukuhambisa. Kuyoba umsebenzi wakho ukugcina i-trunk yakho isaphila, ngenkathi yenza. Yilokho okuqeqesha u- ab , emuva nangeminye imisipha emasimini ukuze kuqiniswe umgogodla.
Ngemuva kokuba ufunde ikhono le-torso ekhona, ungayinselela ngokwengeziwe ngokwenza izivivinyo ezisezintweni ezihlangene ezifana nemigodi efanelekile noma i-foam rollers. Lolu hlobo lokuzivocavoca luyaziwa ngokuthi luzinzile.
Ngokuziqinisa nokuzivocavoca okunamandla, cishe ngeke uzithole nje unomgomo onamandla, kodwa ukulinganiswa okuthuthukisiwe nokuxhumanisa, futhi.
Uhlelo Oluhle Lokuqinisa Isimo Sakho
Uhlelo olusemqoka lokuqiniswa komzimba lulodwa oludidiyelwe ukuze luvumelane nendlela yakho yokuphila futhi lusebenza kahle nobuntu bakho. Esikhundleni sokuzama ukukhwabanisa ababulali abayishumi noma ngaphezulu kanye noma kabili ngamathemba okuthola umgomo oqinile, kungcono ukusebenza nodokotela wakho, uchwepheshe, umqeqeshi noma uthisha ukwenza uhlelo ongayenza futhi oluzokwenza nsuku zonke.
Ngokusho kwe-Eaton, ukudala uhlelo lokuqiniswa okuyisisekelo akulula njengokulandela izinto ezimbalwa ezivela encwadini noma kuwebhu. Uthi: "Akuzona zonke izindlela zokuzivocavoca ezilungile kuwo wonke umuntu." "Abantu abanezinkinga ezingemuva noma ezintanyeni abangakaze bazisebenzise bazodinga uhlelo oluhluke kakhulu kubagijimi abanokulimala befuna ukubuya emdlalweni."