Umgogodla wakho unemigodi ezindaweni ezinhlanu (intamo, phezulu ngemuva, emuva okuphansi, i-sacrum, ne- coccyx ). Amathrekhi amathathu amakhulu ase entanyeni, phezulu nangemuva ephansi; ziyisisekelo sokulinganisela komzimba. Ukuphela komgogodla wakho (i-sacrum yakho) kuhlanganiswe emuva phakathi kwamathambo amabili e-hip ahlanganisa i-pelvis. Ngenxa yalendawo, ukunyakaza okwenzayo nge-pelvis yakho kuthinta kakhulu okwenzekayo emthonjeni wakho.
Ukuzivocavoca
Into ebaluleke kakhulu ongayenza ukuze ukwandise ukuqwashisa kwakho kokuthunyelwe kwendawo kule ndawo ukuze uqaphele ijika lakho elingemuva . Nansi indlela:
- Hlala esihlalweni esiqinile noma esitokisini. Zibeke wena ukuze isisindo sakho sitshalwe esihlalweni ngendlela elinganiselayo. Isikhundla esinzima kakhulu salokhu kuvivinywa simelene nodonga. (Ngingathanda ukuqala ngokuhlala futhi isikhathi esiphezulu ukuziqeda ukuma.)
- Bamba izingalo zesihlalo sakho. Uma isihlalo sakho singenalo izikhali, yibamba emaphethelweni edeskini noma izinhlangothi zesihlalo sobuhlalo. Lokhu kuzokusiza ukusekela emuva uma uhambisa isikhumba sakho. Abaningi bethu abanamandla angaphakathi esiswini , okuyisihluthulelo sokuvimbela ukulimala emuva . Uma lokhu kuzwakala ngathi, cishe uzodinga ukwesekwa okungaphezulu okuvela ngokuzibopha ngezandla nangezandla zakho.
- Manje usulungele ukunyakaza. Tindela phambili isikhumba sakho. Lokhu kusho ukuthi uma usuqedile ngalokhu ukunyakaza, phezulu kwe-pelvis yakho (amathambo akho e-hip) kuzoba phambili phambili. Ngenkathi kuleso sikhundla, phawula i-arch (kancane) exaggerated arch empilweni yakho ephansi, nanoma yikuphi ukwanda okuhambisana nokucindezeleka kwe-back muscle low. Inani elilinganiselwe lokhu khulisa nokugqweba kuvamile.
- Phindela emuva esimweni sokuqala, lapho uhlezi khona ngokuqondile, enezinyosi / phezulu kwesikhumba esingaphansi kwezansi.
- Okulandelayo, faka isikhumba sakho emuva. Lokhu kusho ukuthi uma usuqedile ukunyakaza, phezulu kwe-pelvis yakho (amathambo we-hip) kuzoba ngemuva kwezansi. I- abs yakho ingase idingeke isebenze kanzima ukukusekela kule ndawo, njengoba kukhonjiswe kuNyathelo 2, unganqikazi ukuzisiza ngokweseka izandla zakho ngokumelene nesihlalo sakho. Hlola indawo yakho ye-lumbar curve, uqaphele ukuthi ifake kancane yini. Futhi, qaphela amazinga okucindezeleka emisipha yangemuva. Ingabe mhlawumbe ukhululekile kunasekupheleni kwesinyathelo sesi-3? Uma kunjalo, lokhu kuvamile.
- Hlala emuva kuze kube sekuqaleni, lapho uhleli khona.
- Phinda ukulandelana futhi. Lesi sikhathi lapho usesikhundleni esiphambili (kusuka ku-Isinyathelo 3), hlala kancane futhi uzama ukufaka isilayidi isandla sakho phakathi komgogodla wakho ophansi nangemva kwesihlalo noma udonga. Kufanele ukwazi ukwenza lokhu. Futhi uma usesikhathini sangemuva (kusukela ku-Isinyathelo 5), kungenzeka ukuthi kuyoba nendawo encane phakathi kwe-back your back and the back back or wall.
- Uma unenkinga yokuhambisa i-pelvis yakho emuva nangaphezulu, ungase ucabange ukuthi ibhasikidi noma isitsha semifino. Njengesitsha noma ibhasikidi, isikhumba sinejamo nxazonke, evulekile phezulu. Ake ucabange ukuthi imifino ifakwe ngasekuqaleni kwalowo nitsha futhi isisindo saso sivame ukuletha isitsha (pelvis) sibe yinto ehamba phambili. Ukuze ubuyele emuva, cabanga ukuthi imifino ebhasikisini ibekwa ngemuva. Isisindo sabo senza ibhasikidi libuyele emuva. Lokhu kungakusiza uthole i-hang yokuhamba.
Amathiphu
- Vula lo msebenzi wokuqwashisa wokubeka isikhathi esimweni somakhi womzimba wokuthutha ngokuwenza ngokusekela kwakho odongeni. Gcina izithende zakho ngokumelene nebhodibhodi; lokhu kuzokwenza ukuthi i-abs yakho isebenze ngempela !
- Ukufudumala ngokwenza ama- tilts aqoshiwe ngenkathi ulele phezulu .
- Ukukhubazeka okuvamile ngemva kokulandela (okuvame ukubhekwa ngokuzivocavoca okuqondile) kufaka ijika eliphansi kakhulu futhi libuyele phambili, futhi lincane kakhulu. Ijika eliphansi elincane eliphansi libizwa ngokuthi i- flat back back posture .
- Uma ufuna ukusebenza kwezinye izindawo zokuhamba kwakho, zama le chungechunge lokuzivocavoca .