Ukuzivocavoca Emuva Ukuxoshwa Kwemisipha Yokumelana Nezinhlungu

Ngokuphindaphindiwe ubuhlungu be-back bubangelwa noma bubi kakhulu ngokuhlukunyezwa kwemizimba, ikakhulukazi lapho ukuhlukunyezwa kuseduze noma eduze kwamalungu omgogodla, amajoyini we-hip, kanye nama-joint or shoulder joints. Ngakho uma umhlane wakho ubuhlungu ekupheleni kosuku noma ngemuva kokuzivocavoca, cabangela ukuzama lokhu ukulandelana okuncane kokulandelana.

Ukuhamba okuningi emakhasini alandelayo kuyasetshenziselwa ukwelashwa ngokomzimba ukusiza ukulungisa imisipha ukuba ibe "abadlali," okungukuthi, ukuwasebenzisa ukuze usetshenziswe ekunyameni okuyisisekelo okusebenza njengokuhamba okungenabuhlungu, ukugoba, ukufinyelela, nokuningi . Ngakho-ke uma wazi ukuthi udinga ukuqina ngaphakathi, lolu hlelo olusheshayo nolulula lungase lusebenze ekukulungiseni umsebenzi onzima kakhulu.

Konke kuqala ngokuphefumula nokuqwashisa umzimba.

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Ukufudumala nge-Diaphragmatic Breathing

Lala phansi endaweni ephakeme yokulala (hook), okusho ngasemuva wakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Beka izandla zakho esiswini sakho.

Faka kancane kancane nangemuva ekhaleni lakho. Njengoba uvula, umhlanga wakho ophansi uzokhula futhi uzozwa izandla zakho zikhuphuka njengoba isisu sakho siphume. Phuma ngezindebe ezihamba phambili. futhi usebenzise ingcindezi yokukhanya endaweni yangasese ngezandla zakho, "ukusiza" inqubo.

Sebenzisa isikhathi esincane ngale ndlela; njengoba wenza, qaphela ngokuvumela umzimba wakho ukuba uphumule, futhi uxhaswe phansi.

Okuningi

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Misa isikhashana esingezansi futhi udwebe ngaphakathi

Ukuze usheshe uphakamise umgogodla wokungathathi hlangothi, faka i-pelvis yakho yonke indlela uqhubeke yonke indlela emuva izikhathi ezimbalwa. Bese uyilungisa phakathi kwalezi zinto ezimbili.

Kusuka lapho, uzokwenza lo mdwebo ngokuqondisa . Thatha i-nice deep inhale. Exhale, futhi njengoba wenza kanjalo, faka emisipha yakho yesisu ukuya emthonjeni wakho. Vumela i-exhale ikusize "ungene" endaweni yakho engaphansi kwesisu.

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Khipha Imbuyiselo Yakho NgamaKnees kuya esifubeni

Manje usulungele ukubuyela emuva okukhulu emuva, amadolo esifubeni. Beka ingalo eyodwa nxazonke emadolweni ohlangothini olufanayo, bese uphakamisela phezulu esifubeni sakho. Njengoba wenza lokhu, vumela ukugoba emadolweni kanye nokwehla kwenyuka (uma lokho kungenzeka ngaphandle kokubuhlungu noma ukungakhululeki).

Ukugcina idolo lokuqala, phinda ngamanye amadolo. Isikhundla sakho sokuphela sizoba ngamadolo womabili esifubeni sakho futhi izingalo zakho zihlanganiswe kancane ngokuzungeze phezulu kwamathambo akho (okutholakala ngaphansi kwamadolo akho).

Kulesi sikhundla, ungase uzizwe uhlehlise emuva okuncane okumnandi. Uma kunjalo, ujabulele!

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I-Pelvic Tilt

Ngaphambi kwalokhu kulandelana, wenza izintambo ezimbalwa ze-pelvic tilts ukuze uqale umgogodla ongapheleli. Kuhle! Ngakho usuvele unesingeniso kulokho oyokwenza ngokulandelayo njengesenzo "sokusemthethweni". Ukuthambekela kwe-pelvic kuyisenzo sokuqala sokuqala kanye nokuqiniswa okuphansi emuva, kanye nokuthuthukiswa kwesikhashana.

Esikhundleni se-hookping, vula, bese u-exhale. Phakathi ne-exhale, faka isisu sakho emhlane wakho (nangaphansi). Vumela lokhu ukuthi ngokwemvelo ukudonsa phansi kwekhanda lakho phezulu phansi. Qaphela: Lokhu kuzoba inhlangano encane kakhulu, ikakhulukazi ekuqaleni. Kulungile. Ngomkhuba, ububanzi bokuhamba bungase bukhule.

Vula futhi ubuyele esimweni sakho sokuqala, ubeke ngobumnene u-pelvis wakho nomgogodla.

Phinda izikhathi ezimbalwa. Njengoba uqhubeka, zama, ngokuningi, ukusebenzisa izibeletho zakho eziphansi ukuze unike amandla ukunyakaza. Okungcono, imisipha yakho ye-butt izohlala ikhululekile; Ngale ndlela, uhlakulela uhlobo lwamandla asekela ingaphakathi lakho.

Okuningi

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Sula Ukubuyela Kwakho Okuphezulu Nge-Exercise Arm

Esinye isici sokuqiniswa okuyisisekelo samandla emazwini angaphezulu kanye nama mechanical good shoulder mechanics. Nansi ukunyakaza okulula okungasiza ukubhekana nalezi zinto ezikhathazayo.

Ngenkathi isendaweni ye-hookping, izingalo zakho ziqondile (kodwa izintambo zingavaliwe) futhi phansi ngezandla zakho, zishaya bese uphuma uphinde uphakamise izandla zakho. Umgomo ukuwaletha engxenyeni engama-90 degree nge phansi, kodwa uma unomunyu, ihlombe eliqhwaqwe noma iqhwa lihamba kuze kube lula.

Zama ukugcina i-trunk yakho isendaweni njengoba uhambisa izingalo zakho. Lokhu kufanele kusebenze izibeletho zakho, futhi lokho kuyinto enhle. Vumela ukunyakaza kuvela emahlombe akho ehlombe ngemuva; kunjengokungathi bahlehlisa phansi njengendlela yokusebenzisa isisindo sezingalo zakho phezulu.