Into esiza kuyixoxa namhlanje kukusebenzisa ivili lesisu ukwenza umthambo wesisu.Kufuneka wenze yonke intshukumo ilunge.Ukuba ukunyakaza kwakho akuchanekanga, kungcono ukuba ungamfaki kuqeqesho.Ngoko indlela yokusebenzisa ivili lesisu ukuqeqesha izihlunu zesisu ngokuchanekileyo?Kwaye ezintathu luncedo kakhulu uqeqesho lwesisu!
Ukuba awuyazi indlela yokusebenzisa ivili lesisu, kungcono ukuba ungayisebenzisi.Kukho izizathu ezibini, kuba okona kulungileyo uchitha ixesha, kwaye okubi kakhulu, esi senzo siya kulimaza umqolo wakho ophantsi.Esi sesona siphumo sibi kakhulu phakathi kwabo.
Kodwa ukuba iintshukumo zakho zichanekile, ke olu luqeqesho olufanelekileyo kuwe.Into ekufuneka uyithathele ingqalelo kukuqonda iindawo ezintathu ezahlukeneyo.Eyokuqala yintshukumo yokulungiselela, okwesibini sisigaba sokubulawa, kwaye okwesithathu kukutsalela i-chakra yesisu kuwe.
Kula macandelo mathathu angasentla, ngokusisiseko zonke izenzo zoqeqesho zinokuhlukaniswa ngolu hlobo, ngoko ke siya kuchaza inxalenye nganye.Xa ulungele ukwenza esi senzo, into yokuqala okufuneka uyenze kukunikela ingqalelo kwi-posture yomqolo wakho kunye neempundu.
Isitshixo kwingxaki kukuba abanye baya kucebisa ukuba ugcine umva wakho kumgca othe tye.Xa usenza oku, ekuqaleni ubunethemba lokuba ungasebenzisa izihlunu zesisu sakho, kodwa olu hlobo lwesenzo luya kuchaphazela ukolula kwemisipha, kodwa ukolula kwemisipha kubaluleke kakhulu kule nto.Iintshukumo zibaluleke kakhulu.Ngokwenene, imisipha yomqolo kuphela iya kusetyenziswa ukulungisa umva.
Ngapha koko, lo msebenzi ulungile kuqeqesho lwangasemva, ngakumbi xa usekhaya kwaye akukho ndlela yokuqeqesha ngeentsimbi, kodwa oku ayisiyiyo eyona ngqwalasela yalo msebenzi.Asifuni ukusebenzisa iingalo ezithe tye ukuqeqesha imisipha yangasemva, sifuna ukuphuhlisa Amandla emisipha engundoqo.
Siyazi ukuba izihlunu ezingundoqo zinomsebenzi wokugoba umqolo, kodwa oku akuthethi ukuba sifuna ukugoba i-lumbar spine ngokugqithiseleyo, ngoko ke kufuneka sithathe intshukumo yekati-kamela ukuhoxisa isisu esiphezulu kunye nokulungelelanisa ukuma kwe-lumbar spine. esifubeni ngaxeshanye.Umzimba unokuzinza.
Emva koko ungangena inxalenye yesibini ukugqiba umsebenzi wevili lesisu.Into ekufuneka uyithathele ingqalelo kukuba ingaphakathi koluhlu lwentshukumo onokuthi uyilawule.Ngenxa yokuba injongo ephambili ngoku kukugcina imisipha engundoqo kwindawo eqinile ngelixa ugwema ukwandiswa ngokugqithiseleyo komqolo, kuba oku kuya kubangela umonakalo kwi-lumbar spine.
Ngoko ke, iintshukumo zethu kufuneka zilawulwe ngaphakathi kuluhlu olulawulekayo.Kubaqalayo, unokusebenzisa uluhlu oluncinci lweentshukumo.Kubantu abaphambili, unokutyhala uye kwindawo ethe kratya.Ngapha koko, usenokuhlala kweyona ndawo ikude kangangexesha elifutshane.
Isihluthulelo kukuqinisekisa ukuba isisu sinokugcina ukuqina, i-posture ephantsi yomqolo ayiphazamiseki, kwaye ukuqina kufuneka kugcinwe ukusuka entloko ukuya kumsila.Xa ubuya, iinqumlo zakho akufanele zidlule emadolweni akho, kwaye izihlunu zesisu sakho zixhamla ngamandla.
Emva kokuqonda indlela echanekileyo yokuvula ivili lesisu, sicebisa kwakhona ukuba abaqalayo kufuneka bafunde kwiintshukumo ezisisiseko, kuba amandla akho esiswini akwanelanga ukugqiba umthambo wevili lesisu, ngoko ke ngezantsi sincoma uqeqesho olukhulu lwe-Abdominal ezintathu, makhe sithathe khangela!
Isenzo 1: Lala ngomqolo uphakamise umlenze wakho
Lala ngomqolo kwi-mat yomgangatho, bamba isiphelo semethi ngezandla zozibini ukuze ugqibezele, phakamisa imilenze yakho izihlandlo ezili-15 kwiqela ngalinye, kwaye ugqibezele amaqela amathathu ewonke.
Inyathelo lesibini: ukubaleka intaba
Umzuzu omnye iseti enye, iiseti ezintathu zanele.
Isenzo sesi-3: Ukujikeleza kweDumbbell
Lo msebenzi yimisipha yangaphandle ye-oblique.Iqela ngalinye lijika amatyeli alishumi elinesihlanu, kwaye omnye umva naphambili kwicala ngalinye ubala kanye.Kukho amaqela amathathu ewonke.
Ixesha lokuposa: Oct-18-2021