Kubantu abaninzi, intlungu yomqolo yinto nje eqhelekileyo yobomi. Iintlungu kunye neentlungu ziya ziba mbi njengoko sikhula. Mhlawumbi uziphawule ngokwakho. Kukho izizathu ezininzi zokuba iintlungu zangasemva zixhaphake kakhulu ngobudala. Njengoko iminyaka ihamba utshintsho oluqhelekileyo lwe-physiologic kumqolo. Olu tshintsho lungabandakanya ukunciphisa ubuninzi bamathambo, ukunciphisa indawo phakathi kwe-vertebrae njengoko iidiski zilahlekelwa umthamo wamanzi, i-arthritis, kunye ne-spinal stenosis, eyona nto iyancipha indawo ejikeleze intambo yomgogodla kunye neentsholongwane.
nathi silahlekelwe ubunzima bemisipha kunye/okanye mhlawumbi sukuhamba njalo njengangaphambili. Lonke olu tshintsho lunokunciphisa amandla omqolo wakho wokujongana neemfuno ozibeka kuyo kwindawo yokuzivocavoca nakubomi bemihla ngemihla.
Kusenokufuneka uguqule iintshukumo okanye izinto oqhele ukuzenza, kodwa ukuhlala usebenza kunokukunceda ulawule iintlungu ezinganyangekiyo ezingasemva kwaye unciphise umngcipheko wokwenzakala okanye iintlungu eziqatha.
Nazi izinto ezintandathu zokuzilolonga eziya kwenza ukuba umqolo wakho kunye neendawo ezikungqongileyo zihambe kakuhle, ukwandisa ukuhamba, ukuzinza, kunye nokuhamba kwegazi. Ukuba kukho naziphi na ezi ntshukumo zilandelayo zenza ukuba intlungu yakho ibe nzima ngakumbi, yeka ukuzenza kwaye uthethe neengcali, ezifana nonyango lomzimba, ngaphambi kokuba uzame kwakhona.
Eyona mithambo ingcono yasemva kubantu abangaphezu kweminyaka engama-50
Ukuma kwekati-kamela kumqolo ongaphantsi
- Qala ezandleni nasemadolweni.
- Zisa iingqiniba zakho nentloko ibheke emgangathweni. Beka izandla zakho emva kwentloko yakho kunye nomphezulu wentloko yakho phantsi.
- Gcoba umsila wakho ngaphantsi kwaye ujikeleze umqolo wakho ongezantsi.
- Emva koko uphakamise ngokukhawuleza umsila wakho phezulu kwaye ujonge kwisilingi kwaye ucinezele isisu sakho phantsi njengoko ubeka umqolo wakho osezantsi. Yimpinda leyo.
- Gqibezela uphindaphindo lwe-15 ukuya kwe-20 kwaye uphinde kathathu ukuya kane ngosuku.
Lo msebenzi ugqwesileyo kuba unceda ukuhambisa intshukumo kwi-lumbar spine ngaphezu kwenkamela eqhelekileyo yekati. Ngokugxila ekufumaneni umva wakho osezantsi uhamba, uya kufumana ukuhamba kwegazi okwandisiweyo, izondlo, kunye nokuthambisa kumalungu akho, konke oku kunokunceda ukuphucula intshukumo kunye nokunciphisa intlungu.
Ukujikeleza kwetrunk kwindawo engaphezulu
- Lala ngomqolo emethini. Phakamisa imilenze yakho emgangathweni ngamadolo akho aguqe kwii-90 degrees kwindawo ye-tabletop. Cofa i-roller encinci ye-foam, ibhloko ye-yoga, okanye into efanayo phakathi kwamadolo akho. Yandisa iingalo zakho emacaleni ukuze zibe perpendicular emzimbeni wakho.
- Bamba imilenze yakho kule ndawo njengoko uyilahla kancinci ukuya kwicala kangangoko unako ngelixa ugcina igxalaba elichaseneyo emhlabeni.
- Emva kokuba uzithobile kangangoko unako ngelixa ugcina ihlombe lakho elichaseneyo, sebenzisa i-abs yakho ukuzisa imilenze yakho kwiziko.
- Phinda kwelinye icala. Yimpinda leyo.
- Gqibezela iiseti ezi-2 ze-15 reps.
Lo msebenzi mkhulu ukwazisa ukujikeleza okulawulwayo kumqolo kunye nokuvula izihlunu ze-trunk ezinoxanduva lokujikeleza.
ukuguquguquka okuthe tye
- Lala ngesisu emethini izandla zakho zikwinqanaba lesifuba.
- Usebenzisa umzimba wakho ongasentla kuphela, zityhale ukuze iingqiniba zakho zithe tye (okanye ngokuthe tye njengoko unokuhamba).
- Phezulu, exhale, cinezela i-glutes yakho, kwaye ucinezele ngobunono phambi kwezinqe zakho emhlabeni ukuze uqhubele phambili ulula umqolo wakho.
- Gqibezela ukuphindaphinda kwe-10, kathathu ngosuku.
Le yeyona nto ingundoqo kwisixhobo sokubuyisela kwisimo sangaphambili esisezantsi. Nangona kunjalo, ngelixa inokuthi isebenze kwabanye abantu, ayiyi kulungele wonke umntu. Ukuba uqaphela ukuba le ntshukumo yenza iimpawu zakho zibe zibi nakakhulu, yeka ukuyenza kwaye uthethe nomgulana womzimba okanye enye ingcali yeentshukumo ngaphambi kokuba uzame kwakhona.
Cinezela Pallof
- Beka ibhendi yokuxhathisa kwifenitshala eyomeleleyo okanye isixhobo somthambo kumphakamo wesifuba. Ukubamba isiphatho, suka kude kwindawo ye-ankile kwaye ubambe ibhanti ngezandla zozibini esifubeni sakho.
- Njengoko ukhupha, susa ibhande kude nesifuba sakho kwaye wolule iingalo zakho phambi kwakho. Kufuneka uzive ukuxhathisa kwebhendi ezama ukukusa kwindawo yeankile. Bandakanya izihlunu ezizinzisayo zondoqo wakho ukuze ubambe esi sikhundla.
- Goba kancinci iingqiniba zakho kwaye uzise ibhendi yokumelana nesifuba sakho, uqinisekisa ukuba ugcine umbilini wakho ubandakanyekile kwaye uxhathise umnqweno wokujikeleza i-torso yakho.
- Gqibezela iiseti ezi-3 ze-10 reps.
Unokwenza lo msebenzi ube ngumngeni ngakumbi ngokugcina iingalo zakho zolule ixesha elide. Okanye, yehlise ukuze ungene kwindawo yokuguqa.
Ukujikeleza kwe-axial ye-Hip kwi-decubitus esecaleni
- Ukulala ngecala lakho kwindawo ephakamileyo (njengesofa, ibhedi, ibhentshi, okanye itafile), guqa idolo lakho eliphezulu ukuze unyawo lwakho lubonise emva kwakho. Umlenze wakho ongezantsi mawuxhonywe kumphezulu ukusuka edolweni ukuya phantsi.
- Beka i-foam roller phantsi ukuze ukwazi ukuyichukumisa ngedolo lakho eliphantsi.
- Nciphisa umzantsi we-ankle phantsi njengoko ujikeleza ngaphakathi kwi-hip.
- Emva koko, phakamisa umzantsi we-ankle yakho phezulu njengoko unako ngelixa ujikeleza ngaphandle i-hip yakho. Zama ukugcina uqhagamshelwano phakathi kwelo dolo elisezantsi kunye ne-foam roller ngamaxesha onke.
- Gqibezela iiseti ezi-2 ze-12 reps.
- Phinda kwelinye icala.
Umsebenzi we-Hip ubaluleke ngokumangalisayo ekukhupheni intlungu ephantsi. Ukuba i-hips ayisebenzi njengoko kufanelekile, uya kufumanisa ukuba umgudu kunye ne-pelvis iya kuqala ukuhamba ngokuhlukileyo kwaye iya kuhlawulela oku kungabikho kokunyakaza kwe-hip.
Ukuphefumla kwe-diaphragmatic
- Lala ngomqolo kwimethi kwaye ubeke isandla esinye kwisifuba sakho esingasentla kunye nesinye kwisisu sakho.
- Phefumla ngokunzulu ngeempumlo zakho, kancinci kwaye uzolile. Kufuneka uve isandla sakho esisezantsi siphakama njengoko uphefumla kwaye isandla sakho sangaphezulu sihamba kancinci ukuya ekupheleni komphefumlo.
- Exhale ngempumlo, ugcine umoya uzolile. Yiva isisu sakho sitshona.
- Zama ukwenza lo msebenzi wokuphefumla imizuzu emi-2-3 kathathu ngemini.
Iintlungu zihlala zibangela ukuba ukuphefumla kwakho kutshintshe kwaye umzimba wakho uxinezeleke ngenxa yokungakhululeki. Ukuphefumla ngokunzulu kunceda ukuzola inkqubo ye-nervous kunye nokunciphisa umbono weentlungu.