Ukuzivocavoca komgudu wokugcoba nokuvutha

Uma usebenze nge- Posture Training Training Series , uyazi ukuthi i-pelvis, i-ribcage, nomgogodla ixhunyiwe. Manje sizoyithatha le mbono ngokuqhubekayo. Kulo msebenzi, uzobe uguquguquka futhi ukhulise umgogodla wakho wonke. Uma uzibuza ukuthi i-Posture Training Training Series iyini, noma iyamangala ngombono, kungani ungabambeleli ngokuzama lezi zimo ezilula zokuqwashisa izimo?

• I-Pelvis ne-Ribcage Training Exercise
• Thola i-Curve Yakho Emuva Ephansi
• Imzilo Yokuzivocavoca Yokudlulisela Ukunquma Kwekhanda
• Ukuzivocavoca Okuphezulu Kamuva

Imiyalo

1. Hamba, noma uhlale esihlalweni esiqinile noma esitokisini. Uma ukhetha ukuhlala, zibeke wena ukuze isisindo sakho siphezulu phezulu kwamathambo amabili ahlezi, atholakala ngqo ngaphansi kwe-pelvis yakho. Ngokuhlala phezulu phezulu kwamathambo, uzothola ngokuzenzekelayo ukusekelwa kokuma komzimba okuqondile. Qaphela: Ungenza umsebenzi (okuningi) unselele nakakhulu ngokuhlala phansi.
2. Qala ukunyakaza komgogodla ngokugcoba ikhanda lakho (bese uhamba kancane). Qhubeka ngokuzivumelanisa ngokweqile intamo yakho bese emuva kwakho phezulu, emkhatsini we-back, emuva okuphansi futhi ekugcineni isifuba sakho. Uma usuqedile nokuhamba komzimba wakho uzokwenza ukuma kwe- "C", futhi i-pelvis yakho izoba yinkinga yokubuyela emuva. Ufunde emaphakathini kanye nokuzivocavoca kwe-posture yokuqwashisa kwe-curve emuva ukuthi ukujijimela emuva kwesikhumba kuhlose ukwehlisa izinga lejika eliphansi elingemuva.

1. Ukuze uphume ekuguleni komgogodla , vula. Njengoba wenza kanjalo, qala ukuhambisa isikhumba sakho kusuka kulokho okujijimela emuva kuya kwesokudla. Njengoba ufunde emaphakathini kanye nokuzivocavoca kwe-posture yokuqwashisa kwe-curve emuva uma isikhumba sithutha, umgogodla ulandela. Kulesi simo, njengoba ulungisa isimo sakho se-pelvic, emuva kwakho okuphansi kuzophinde kubuyele ijika layo lemvelo. Qhubeka ngesenzo esilandelayo phakathi nendawo yangaphakathi nangaphezulu, intamo futhi ekugcineni ikhanda lakho. Kufanele uhlezi phezulu kwamathambo akho ahleli, amehlo akho ebuka phambili phambili.

1. Okulandelayo, uzokwenza ukunyakaza kokunyakaza komgogodla. Njengoba ufunde emaphakathini kanye nokuzivocavoca kwe-posture yokuqwashisa kwe-posture, ukungena ngokwemvelo kuyandisa ukwandisa umgogodla. Lokhu kuhle kakhulu, ngakho-ke qaphela. Faka, gcwalisa i-trunk yakho emoyeni. Njengoba wenza kanjalo, vumela i-pelvis yakho ukuba iqhubekele endaweni yokugxilisa phambili. Umgogodla wakho uzolandela ngokulandelana ngezenzo zokuqubuka. Uma usuqedile, umzimba wakho uzokwenza ukuma kwe- "C" ngemuva. Ukuma kwe "C" ngeke kuvezwe ngokuthi "C" ukuma kwakho okwenziwe ngomgogodla we-crossxion (Isinyathelo 2). Kulungile. Usasathuthukisa imisipha yokuzimela nalokhu ukunyakaza.
2. Exhale, bese ukhulula endaweni eqondile: Ukulinganisela phezulu phezulu kwamathambo akho ahleliyo, umgogodla uqonde.

Amathiphu

1. Ukwandiswa komgogodla - ukuvivinya umzimba okuphambene nomgogodla awuklanyelwe ukuqinisa okukhulu. Noma kunjalo, ungasebenzisana nayo ukuze ukwandise ukuqwashisa kwakho kokumiswa kwakho, nokuyithuthukisa.
2. Ungasebenzi ebuhlungu. Uma ukunyakaza kwenza umzimba wakho ubuhlungu, noma ubuyele kancane noma ungenzi lokhu nhlobo. Yiqiniso, kufanele ube nodokotela wakho ukuzisebenzisa ngaphambi kokuzama lokhu.