Nangona igama lomsebenzi liyicebisa, asithethi ngokufuna umcimi. I-Dead Bug ingundoqo, ingalo echaseneyo, kunye nomthambo wokuqinisa umlenze oluncedo kakhulu kubantu bawo onke amanqanaba okuqina.
Abantu abanokulimala kwentamo kunye namagxa okanye abangakwazi ukuguquguquka umqolo wabo ngenxa ye-scoliosis baya kufumana lo msebenzi unenzuzo ngakumbi.
Kwaye xa yenziwe ngokuchanekileyo, izisa inani leenzuzo. Iincukuthu ezifileyo zinokusinceda sizibeke kwi isikhundla esingathathi hlangothi, siphucule ukuma kwethu kwaye ngethemba uncedo phelisa iintlungu ezisezantsi njengoko sifumana ulawulo lweimbambo / imilenze yethu. Ukongezelela, bancedisa ukuqinisa isisu.
Ubuchwephesha bubonakala bulula ngokwaneleyo: Ulala ngomqolo wakho, iingalo zolulelwe ukuya kwisilingi, kwaye amadolo kunye nezinqe kwii-angles ezingama-90-degree ukuze i-shins yakho ihambelane nomhlaba. Emva koko yehlisa ingalo yakho yasekunene kunye nomlenze wasekhohlo emhlabeni. Ubuyisela loo malungu emva, uze uphinde ngengalo nomlenze ochaseneyo.
Ingxaki kukuba ukuba awuzibandakanyi ngokukhutheleyo undoqo wakho okanye unokungalingani kwemisipha kunye nokuqina, i-bug efileyo ayiyi kwenza lukhulu kuwe. Umqolo wakho osezantsi kufuneka ugxininiswe phantsi ngamaxesha onke, kwaye oku kuthetha ukuzibophelela okubalulekileyo okubalulekileyo, okungasoloko kulula ukukuchukumisa.
Uyenza njani i-Dead Bug? ubuchule obufanelekileyo
Lo msebenzi siya kuwenza kwimethi ephothiweyo. Ukuxhasa intamo, siya kubeka ithawula edibeneyo okanye i-cushion flat phantsi kwamagxa. Kuya kufuneka ugcine isinqe sakho kunye nomqolo osezantsi kusekho kulo lonke ixesha lokuzilolonga. Siza kuqhuba intshukumo ngokucotha nangolawulo. Siza kudibanisa imisipha engundoqo kwaye sicinezele umqolo osezantsi emhlabeni.
Amanyathelo okwenza i-bug efileyo ngala:
- Lala ngomqolo (emgangathweni okanye nakuwuphi na umphezulu osicaba, ozinzile) wolule iingalo zombini zijonge eluphahleni.
- Phakamisa iinyawo zakho emhlabeni ukuze imilenze yakho igobe kwi-angle ye-90-degree.
- Ngolawulo, yehlisa ingalo enye kunye nomlenze ochaseneyo kude komnye kwaye ukuya kumgangatho.
- Yehlisa iziphelo zakho kangangoko unako, ugcine umqolo wakho ophantsi emhlabeni. Yilwa nomnqweno wokugoba umqolo wakho ngokubambisa i-abs yakho, ucinezela inkaba yakho ezantsi ukubambelela kumqolo wakho osezantsi emhlabeni.
- Exhale njengoko ubuyisela ingalo yakho kunye nomlenze kwindawo yokuqala kwintshukumo efanayo elawulwayo. Phinda ngenye ingalo kunye nomlenze.
Kutheni ndingakwazi ukwenza i-bug efile?
Kukho iimpazamo kunye nezithintelo ezinokukuthintela ekwenzeni lo msebenzi ngokuchanekileyo. I-bug efileyo kulula ukuqinisa isisu, kodwa kufuneka uthathele ingqalelo ubuchule obufanelekileyo.
Ukuba awukwazi ukuthoba omabini amalungu ngaxeshanye
Mhlawumbi kuya kufuneka siphucule ulungelelwaniso. Kufana nokuziphulula entloko ngelixa uphulula isisu sakho, ukwehlisa ingalo yakho echaseneyo kunye nomlenze wakho kungathatha ixesha elide ngaphambi kokuba ufumane ukuxhoma. Oku kuqhelekile, kuba awuyenzi loo ndlela yentshukumo kubomi bokwenyani.
Xa umsebenzi omtsha ufunwa kwaye umntu akenzanga nantoni na efana naloo ntshukumo ngaphambili, ipateni yemoto ayikenziwa. Ngokusisiseko, ingqondo yakho kunye nezihlunu azikathethi malunga nendlela yokwenza intshukumo okwangoku, ngoko ke unxibelelwano luncinci. Oku kwenza ukuba umsebenzi omtsha ube nzima kuba umzimba awukaqinisi indlela elungelelanisiweyo yokuhlanganisa izihlunu ezithile ezifunekayo.
Isisombululo esilungileyo sokuyilungisa kukuqhelisela. Kanye njengokufunda ukusebenzisa izinti okanye ukukhwela ibhayisekile, uya kuluphucula ulungelelwaniso lwakho kuphela xa uqhubeka nalo. Kwaye njengoko usenza intshukumo, zicingele ngokwakho ingalo echaseneyo, umlenze ochaseneyo.
Awukwazi ukuwugcina umva emhlabeni
Kusenokufuneka uphuhlise amandla angundoqo angundoqo. Olu luhlobo lokubamba: umthambo we-bug ofileyo uphucula amandla akho aphambili, kodwa udinga inqanaba elithile lamandla angundoqo ukuze ukwazi ukuwenza ngokuchanekileyo.
I-abs i-posterior lumbar flexors / i-pelvic tilters, kwaye xa unciphisa ingalo / umlenze wakho, ngalinye lala malungu lidonsa umqolo wakho kwelinye icala, ngoko i-abs kufuneka isebenze nzima ukugcina i-lumbar flexion.
Oko kukuthi, ucela i-abs yakho ukuba yenze ngokuchaseneyo nale nto bayiqhelileyo. Kwaye kanye njengolungelelwaniso, kuthatha ukuziqhelanisa ukugqibelela.
Ukwenza lo msebenzi ube lula, zama i-bug efileyo encitshisiweyo ngokugcina amadolo akho egobile ngamaxesha onke. Oku kuya kunciphisa inani lokunyanzeliswa kwezihlunu zakho eziphambili ezifuna ukuvelisa ukukunceda ugcine umva wakho uqinile ngokuchasene nomhlaba kuyo yonke intshukumo. Isiphumo: Uyakha amandla angundoqo ukuze ngokuthe ngcembe wolule amadolo akho ngakumbi nangakumbi.
Ukuma kwemithambo ye-ab kukwacetyiswa ukunceda abathengi bakho bakhe amandla awoneleyo kwiibhugi ezifileyo. Unokuzisebenzisa njengenxalenye yokufudumala okukhawulezayo ngaphambi kokuzilolonga kwakho kwe-ab.
Ukuba awukwazi ukuthoba umlenze wakho yonke indlela
Usenokuba ne-tight hip flexors. Esinye seziphumo zokuhlala edeskini yakho yonke imini kukuxinanisa i-hip flexors ngenxa yokuba ikwindawo emfutshane. Kwaye loo nto ayikwenzi uqeqesho lwakho naluphi na ubabalo.
I-Hip flexibility flexibility ibalulekile kuba kufuneka ukwazi ukwandisa kwaye uguqule i-hip ukuze wenze umsebenzi ngokuchanekileyo. Ukuba ziqinile, awuyi kukwazi ukuthoba umlenze wakho yonke indlela, okanye umva wakho osezantsi uya kubamba kakhulu ukuhlawula. Kwaye ekuhambeni kwexesha, oko kunokukhokelela kwiintlungu ezisezantsi.
Wolula ihip flexors eziqinileyo. I-hip flexor stretch inkulu, njengokuba i-Spiderman stretch.
Izinzuzo
Umthambo we-bug efileyo yindlela ekhuselekileyo nesebenzayo yokomeleza nokuzinzisa imisipha yombindi, umqolo, kunye nomqolo. Oku kuphucula ukuma kwaye inceda ukukhulula kunye nokuthintela iintlungu ezisezantsi. Kwakhona Siya kuphucula ulungelelwaniso kunye nolungelelwaniso. Sinokufumanisa ukuba sinamandla kunye nokuzinza ukuhamba kakuhle ngexesha lezemidlalo kunye nemisebenzi yemihla ngemihla.
Iingenelo zesi sinambuzane esifileyo zibonwa ziingcali kuzo zonke iinkalo. Ngomnye weendlela zokuzivocavoca ezicetyiswayo kubantu abanesifo samathambo, abantu abadala asebekhulile abasebenza ukuphucula ukusebenza kwemisipha, abantu abaneentlungu ezingapheliyo, abaqubhi abafuna ukuphucula indawo yabo yomzimba, kunye nabantu abanesifo sikaParkinson ukuququzelela imisebenzi yemihla ngemihla kunye nokuthintela ukulimala kunye neengozi.
I-bug efile yintshukumo efanelekileyo yabaqalayo esinceda ukuba siqhelane nokwandiswa kwe-contralateral yamalungu ngelixa ugcina undoqo uzinzile kwaye ukhuselwe. Ukwenziwa ngokuchanekileyo, i-bug efileyo ikhuthaza ubunzulu, izihlunu ezizinzile zomqolo ongaphantsi, isisu, kunye nezinqe ukuba zibandakanyeke, ukuthintela umva ukuba ujike okanye udibanise ngexesha lokuzilolonga. Siza kugqiba ngokuphucula ulungelelwaniso lwecala ukuya kwelinye olunokuthi lugqithisele ngokufanelekileyo ekusebenzeni kwezemidlalo, ngelixa sikwaphucula amandla anzulu angundoqo anokunciphisa umngcipheko wokwenzakala okusezantsi.
I-bug efileyo ikwalukhetho oluhle kakhulu abaqalayo abangekakulungeli ukwenza umthambo weplanga odumileyo. Zombini ezi ntshukumo ziyilelwe ukunceda ukukhuthaza uzinzo olungundoqo, kodwa iplanga inokuba ngumngeni kubantu abangenawo amandla angundoqo okanye abaneentlungu ezisezantsi. I-bug efileyo inokunceda ukuphucula ukuzinza okungundoqo okufunekayo kwiplanga ngelixa ukongeza umngeni wentshukumo yelungu eliphambeneyo kumxube.
Izilumkiso
Ngokubanzi, i-bug efileyo ngumsebenzi okhuselekileyo kubantu abaninzi. Njengayo nayiphi na intshukumo yokomeleza, umngcipheko omkhulu wokwenzakala kwenzeka xa sincama ubuchule obufanelekileyo kumzamo woku "lahla" iseti yokuphindaphinda.
Ukuba ubuchule buqala ukuhlupheka, izihlunu mhlawumbi zidiniwe kwaye lixesha lokuphelisa iseti. Ukwenza ukuphindaphinda okungaphezulu kunye nokuma okungahambi kakuhle akuyi kunceda izihlunu zakho zibe zomelele kwaye ziya kuthi ngokwenene kunokubangela ukwenzakala, ngakumbi kumqolo ongaphantsi.
Okokuqala, kucetyiswa ukuba unciphise kwaye ubeke ingqalelo ubuchule: siya kuqinisekisa ukuba umqolo osezantsi awukho i-arched kwaye i-torso ayiguquki ngasemva naphambili njengoko sihamba. Okwesibini, ukuba sinokulimala okusezantsi okwaziwayo, asiyi kuzityhala ukuba senze intshukumo ukuba ibangela intlungu. Ubuhlungu bemisipha okanye ukukhathala yinto enye, kodwa intlungu ebukhali okanye yokudubula, okanye naluphi na uhlobo lokukhathazeka, yinto esifuna ukuyiphepha.
Iintlobo zebug ezifileyo
Nokuba sifuna ukuyenza intsonkothe ngakumbi okanye ibelula, ibug efileyo ixhasa uhlengahlengiso oluthile.
ukuphakama okuphezulu
- Singathatha ibhendi yokumelana kwaye siyisongele kwindawo engezantsi yamathanga ukuze sihlale sizinzile.
- Siya kulala ngomqolo, sigcine amadolo ethu ngaphezu kwamanqe ethu. Siza kusebenzisa izandla zozibini, siza kubamba ibhola enobunzima emagxeni ethu.
- Ukugcina wonke umzimba uqinile kwaye uzinzile, siya kuthoba ibhola phezu kwentloko kwaye sime apho. Siza kubuyela kancinci kwindawo yokuqala.
I-bug efile kunye neFitball
Amandla omqolo ajongelwa phantsi ngokupheleleyo. Ukongeza ibhola yozinzo kwi-bug efileyo kunokuphucula umgogodla kunye nokuzinza okungundoqo.
- Siya kulala ngomqolo, sibambe ibhola ezinzile phakathi kwezandla zethu namadolo. Siya kukuphepha ukuba ibhola ichukumisa isifuba, iingalo okanye amathanga.
- Ukucinezela inxalenye engezantsi yomqolo ngokubhekiselele emgangathweni, siya kwandisa ingalo yasekhohlo kunye nomlenze wasekunene phantsi. Siza kuyigcina ikwindawo yayo ibhola. Siya kucinezela phezulu kwaye singene ngedolo lasekhohlo kwaye sihla kwaye siphume ngesandla sasekunene.
- Siza kugcina le ndawo imizuzwana embalwa ngaphambi kokuba sibuyele kwindawo yokuqala. Siya kuphinda kwelinye icala.
ukubamba isithende
Nangona le ntshukumo ilula kakhulu, unxibelelwano oluphambili lukwinotshi ephezulu.
- Siza kulala sijonge phezulu kwindawo yokuqala yebug efileyo.
- Siya kugcina idolo ligobile kwaye sisolule kancinane omnye umlenze.
- Siya kuthoba unyawo olunye ngexesha kwaye sibethe umhlaba ngesithende.
- Siya kuphinda kwelinye icala.
intsholongwane efileyo enomlenze othe ngqo
- Siya kulala ngomqolo kwaye solule imilenze yethu ukuze iinyawo zethu zijongane nesilingi.
- Siza kuphakamisa iingalo zethu.
- Siya kuthoba kancinci umlenze omnye kwaye siwuyeke udada emhlabeni ngelixa ingalo echasene nayo isehla.
- Siya kuphakamisa umlenze phezulu kwaye siphinde siphinde kwelinye icala.