Thola Izinyathelo
Ukudweba kungenye yezinkambiso eziningana zokuqiniswa okuyisisekelo ezifundiswa ukuhlunga iziguli ngezigaba zokuqala zokwelapha ngokomzimba. Ngokuvamile, ochwepheshe bakho uzokucela ukuba uthole ubuchwepheshe obunjalo ngamasu okuqiniswa okuyisisekelo ngaphambi kokuqhubekela phambili ekusebenziseni "okusemthethweni" okuqinisa umzimba.
Inhloso yokudweba ekuhambeni, kanye nokukhwa kwesisu kanye namasu afanayo, ukuvula imisipha yakho ejulile yemisipha yomgogodla.
Ngokusekelwe esimweni sabo, esiseduze kakhulu nekholomu yakho yomgogodla nesifuba, imisipha yomgogodla ingaba nethonya elikhulu phezu kwenhlalakahle yakho.
Esinye isizathu sokufunda amasu okuqiniswa okuyisisekelo ngaphambi kokuba uthathe ukuzivocavoca kwangempela ukuthi baqala ukuqeqesha iziqinisi zakho ukuze zisebenze ngenkathi usebenza. Kuze kube sekugcineni, ungase ucabange ngomsebenzi wokudweba njengokufudumala kwemisipha yakho yomzimba, ubalungiselele ukwenza isiqu, ukunyakaza komzimba kanye nomgogodla kuzo zonke izinkomba.
Encwadini yabo, I- Therapeutic Exercise: Izisekelo kanye Nezobuchwepheshe , abahlinzeka ngezindlela zomzimba uCarolyn Kinser noLynn Allen Colby babika ukuthi kuzo zonke izindlela zokuqapha zokuqala zokusebenza ezisetshenziswa ngaphambili, ukudweba ekusebenziseni mhlawumbe kungcono kakhulu ukuthola imisipha emathunjini kanye ne-multifidus ukuya inkontileka ndawonye. Ngenxa yokuthi i-transverse kanye ne-multifidus yizona eziyinhloko ezibambelela ekuzinzeni kwakho komgogodla, lesi "co-contraction," njengoba kuvame ukubizwa, kuyisihluthulelo sakho.
Nakhu Kanjani Ukwenza Ukudweba KuManeuver
Lala phansi noma ungene noma wenze ukudweba ngokuhamba. (U-Supine umane nje usho ukuthi ulele emhlane wakho, kuyilapho usuqalile ukubhekisela esiswini sakho.) Ungase uzame futhi endaweni ye-All-4s (ezandleni zakho nasemadolweni nge-trunk yakho nekhanda elihambisana nesitezi.)
Ngincoma ukufunda le mboni endaweni yokulala ekhoneni, okuyisimo esiphakeme lapho amadolo akho egobile futhi izinyawo zakho ziphansi phansi. Ngemuva kokuthi uzuze ubuchwepheshe, uphumelele kwisimo esivelele. Sebenzisa indawo yonke ye-4s uma ezinye izikhundla zingakhululekile, noma ezihlukahlukene.
Misa isikhashana esingezansi
Ukuze uqale, setha umgogodla wakho wokungathathi hlangothi. Okusheshayo, futhi enye yezindlela ezingcono kakhulu, izindlela zokwenza lokhu ukuhlola "ngokweqile" kwesimo sakho se-pelvic. Isizathu sokuthi lokhu kusebenza ukuthi ama-wedge akho omgogodla aphakathi kwamathambo akho amabili e-pelvic emuva. Ngakho-ke lapho isikhumba sithutha, umgogodla ulandela. Ngokususa i-pelvis phambili (i-anterior) nangemuva (ngemuva) ukuhambisa umgogodla wakho, futhi. Ngokuhlola lezi zikhundla, uzophinde uthinte ijika lakho lemvelo elingemuva nalezi zintuthuko (yilokho esikufunayo.)
Isinyathelo 1 Shintsha i-Pelvis yakho emuva, bese uya phambili
Tindela emuva isikhumba sakho emuva kokugxilwa kwe-pelvic ngemuva . Hamba emuva lapho ungaya khona ngaphandle kokubuhlungu noma ukunganaki. Vumela ukuhamba uphinde ubuye. Okulandelayo, tiltisa i-pelvis yakho phambili ibe yinkinga yangaphakathi ye-pelvic, futhi, iya phambili ngangokunokwenzeka ngaphandle kokubuhlungu noma ukungakhululeki. Phinda lokhu izikhathi ezimbalwa uze uthole i-hang yayo.
Isinyathelo 2 Woza Isikhungo
Njengoba manje uke wabhekana nokugqamile, ulethe isikhumba sakho phakathi kwalezi zikhombisi ezimbili. Siyakuhalalisela! Uqale ukuqalisa ukungathathi hlangothi kwe-pelvic. Lena indawo enhle yokuqala yokufunda umdwebo ekusebenzeni.
Dweba Emisukweni Yakho Yomzimba
Kusuka lapho, thatha inhale enhle ejulile. Exhale, futhi njengoba wenza kanjalo, faka emisipha yakho yesisu ukuya emthonjeni wakho. Vumela i-exhale ikusize "ungene" endaweni yakho engaphansi kwesisu.
Ukhiye lapha ukuvumela ezinye izinyathelo noma izingcindezi ukukusiza. Kuyinto elingayo, ngiyazi, futhi ungase uhambe noma uhambe ngaphandle kokuqaphela. Kodwa ukuze wenze le nqubo ngendlela efanele, kufanele uskena umzimba wakho ukuze uhambisane nomzimba we-muscle futhi uvumele ukuhamba kuwo.
Izindawo ezivamile zomsebenzi ongadingekile, ukucindezela noma ukuhlukumezeka kwamasipha okubukela kubandakanya izimbambo ezingezansi, isisu (isisu), kanye / noma ukucindezelwa ngezinyawo.
> Imithombo:
> Kinser, C., Colby, LA, Ukuzivocavoca kwezokwelapha: Izisekelo kanye Nezobuchwepheshe. I-4th Edition. Inkampani ye-FA Davis. Philadelphia, PA. 2002.