Ngamaxesha athile okanye enye siye saxoxa ngokubaluleka kokuphefumla ngexesha loqeqesho. Nantsi indlela indlela yokuphefumla elula enokukunceda ngayo ukuphakamisa imithwalo enzima kwiseto eyomeleleyo iyonke. I uxinzelelo lwangaphakathi kwesisu (PIA) iye yahlalutywa ngokubanzi kwaye ibonakalisiwe Inciphisa amandla anokuba yingozi oxinzelelo kwiidiski zomgogodla ngexesha lokuphakamisa ubunzima.
Kwakhona inzululwazi iye yacebisa ukuba kwandisa ukuzinza kwe-lumbar ngokuncedisa ekuqulunqweni kwe "cylinder eqinile" ngokusebenzisa izihlunu zesisu kunye / okanye ngokuzinzisa amandla ngokudibanisa kwe-fascial kumacandelo e-vertebral. Ngenxa yolu phando lwakutsha nje, kubonakala ngathi kuyayilwa imvumelwano yokuba indima esebenzayo ye-PIA inokuba ngokuyintloko. uncedo ngozinzo.
Ukuphefumla kunye nebhanti yokuphakamisa kunendima ebalulekileyo
Njengoko siqhubela phambili ngamava ethu okuphakamisa, kuya kubaluleka ngakumbi ukunikela ingqalelo ngakumbi kwiinkcukacha ukuze siqhubele phambili ngokutyibilikayo kangangoko sinakho. Ngelixa ukuphefumla kunokuba yinto abantu abaninzi abathanda ukuyithathela ingqalelo, ngokuqinisekileyo idlala indima ebalulekileyo ekwenzeni umthambo onzima ngokuchanekileyo. .
Xa siphefumla, sityhala umoya emiphungeni yethu, sitsalela phantsi kwi-diaphragm evumayo kwaye senze uxinzelelo kumqolo wesisu, ii-obliques, kunye nezihlunu ezisezantsi. Udinga nje ukuphefumla ioksijini eyaneleyo ukuze isisu sakho "siphume", ukuya kuthi ga kwindawo apho usenokuthi uvume i-abs yakho kwaye uxhase undoqo wakho.
Ukuba uphefumla kakhulu, uya kwandisa umva wakho kwaye unciphise amandla akho okunciphisa izihlunu zesisu sakho, ekugqibeleni uxhomekeke kwi-lumbar extensors. Xa usebenzisa i ibhanti lokuphakamisa (uqinile ngokwaneleyo ukuba unokutyhala isisu sakho kwibhanti), unikezela isisu sakho ngamandla angaphandle atyhala kuwe. Kwaye nantso inqaku lokuyisebenzisa.
Awulinxibi ibhanti ukuze libukeke lipholile, okanye ukuze lisebenze ngamandla, lisebenza injongo: ngokuba negumbi elincinci lokuphefumla ngenxa yebhanti elityhalela kuwe, ukongeza ubuchule obufanelekileyo bokuphefumla. iya kwandisa uxinzelelo lwe-intra-esiswini ngakumbi, kunye nesiphumo sokuzinza kwe-lumbar kunye nokwanda kokhuseleko ngenxa yoko.