Xa sifuna ukukrazula umva, sifuna ukulungisa, ukudibanisa okanye ukuxhaphaza umqolo. Ngokuqhelekileyo akukho mngcipheko kakhulu ukwenza oku ngomqolo wakho ngokwakho. Ezi setingi azifuni ukuba ezo ngxolo ziqhekezayo kunye neziphumayo zisebenze, kodwa siyazi ukuba zibonelela ngesiqabu okomzuzwana.
Kubalulekile ukuba unganyanzeli nantoni na okanye uve intlungu, ngoko ke iindlela ezifanelekileyo zokufezekisa oku kukuzolula okufanelekileyo. Ukolula okuthambileyo kunye neentshukumo ezifana nezi zichazwe ngezantsi ukuqinisa umqolo wakho nazo zinokufudumeza umzimba wakho kunye nezihlunu, iindawo eziphumlayo.
Gcoba umqolo wakho ngezona zolule zingcono
Kubalulekile ukwenza ngokukhuselekileyo ukuphepha ukulimala kakhulu. Apha ngezantsi uya kufumanisa ezona zilula kunye neentshukumo zokukunceda ukuba uqhekeze umqolo wakho ngaphandle komngcipheko omkhulu. Ukuba uziva usoyika ukuyenza wedwa, yiya kwingcali ukuze ihlole imeko yakho.
Isitulo Ukubuyisela Ukolula
Ungazama ukusebenzisa ubude obahlukeneyo ngokutyibilikisa umzimba wakho uwunyuse uwuse phantsi kancinci. Uyakuva oku kunwebeka kumqolo wakho ongentla nophakathi.
- Hlala esitulweni esinomqolo oqinileyo ovumela amagxa akho ukuba alingane ngaphezulu.
- Unokuvala iminwe yakho emva kwentloko yakho okanye wandise iingalo zakho ngaphezu kwentloko yakho.
- Lala uphumle.
- Qhubeka ungqiyama ngaphaya komda ongaphezulu wesitulo de umqolo wakho uqhekeke.
isitulo twist
I-twist kufuneka iqale kwisiseko somqolo wakho. Uyakuva oku kunwebeka kumqolo wakho osezantsi nophakathi.
- Hlala esitulweni kwaye wolule ingalo yakho yasekhohlo emzimbeni wakho ukuxhasa icala lasekunene lesitulo. Isandla sakho sasekhohlo kufuneka sibe phezu kwesihlalo okanye ngaphandle komlenze wakho wasekunene.
- Finyelela ingalo yakho yasekhohlo emva kwakho ukuze ubambe umva wesitulo.
- Ngononophelo jija umzimba wakho ongaphezulu ukuya ngasekunene njengoko uya kuhamba, ugcine isinqe, imilenze kunye neenyawo zakho phambili.
- Phinda ezi ntshukumo kwelinye icala ukujikela ekhohlo.
Ukwandiswa kwe-Crunch yangasemva
Uyakuva oku kunwebeka ecaleni komqolo wakho apho usebenzisa uxinzelelo. Ngokwahluka kolu luhlu, zama lo msebenzi ulandelayo.
- Yima wenze inqindi ngesandla esinye kwaye usonge isandla esichaseneyo kwisiseko somqolo.
- Tyhila umnqonqo wakho ngezandla zakho kwi-engile yokuya phezulu kancinci.
- Nxibelela ngasemva, usebenzisa uxinzelelo oluvela ezandleni zakho ukukrazula umqolo wakho.
- Hambisa izandla zakho phezulu kumqolo wakho kwaye wenze ukolula okufanayo kumanqanaba ahlukeneyo.
Ukuma kwe-lumbar extension
- Ukusuka kwindawo yokuma, beka iintende zakho ngasemva okanye ngaphezulu kwe-butt yakho, iminwe yakho ijonge phantsi kunye neminwe yakho emincinci macala omabini omqolo wakho.
- Phakamisa kwaye wandise umqolo wakho phezulu kwaye ubuyele umva, usebenzisa izandla zakho ukufaka uxinzelelo oluthambileyo kumqolo wakho.
- Bamba le ndawo imizuzwana eyi-10-20 kwaye uphefumle.
- Ukuba ukuguquguquka kwakho kuvumela, unokunyusa izandla zakho phezulu kumqolo wakho kwaye wenze ukunweba kumanqanaba ahlukeneyo.
- Unokuziva ulula kumqolo wakho ophezulu okanye phakathi kwamagxa akho.
I-Supine foam roller yolula
I-Supine ibhekisa ekulaleni ngomqolo.
- Ngelixa ulele kule ndawo emqolo ngamadolo akho egobile, beka i-foam roller ngokuthe tye phantsi kwamagxa akho.
- Hlanganisa iminwe yakho ngasemva kwentloko yakho okanye uyisasaze emzimbeni wakho.
- Sebenzisa izithende zakho njengesantya sokuqengqeleka umzimba wakho phezulu naphantsi kwi-roller yogwebu, uyicinezele kumqolo wakho.
- Unokuqengqeleka entanyeni kwaye unciphise umva okanye ugxininise kumqolo ophakathi.
- Ukuba ikhululekile kuwe, unokuwuvula kancinci umqolo wakho.
- Roll amaxesha ali-10 kwicala ngalinye.
Roll supine ukuqhekeza umqolo
- Lala ngomqolo umlenze wakho wasekunene ngqo kwaye umlenze wakho wasekhohlo ugobile.
- Yandisa ingalo yakho yasekhohlo kwicala kwaye kude nomzimba wakho kwaye ujike intloko yakho ngasekhohlo.
- Ngelixa ubambe esi sikhundla sandisiweyo, jikelisa umzimba wakho osezantsi ngasekunene. Khawucinge nje uzama ukuchukumisa umhlaba ngegxalaba lakho lasekhohlo kunye nedolo lasekhohlo ngaxeshanye. Akukho mfuneko yokuba wenze oku: igxalaba lakho lasekhohlo liya kuvela emhlabeni kwaye idolo lakho aliyi kubetha emhlabeni ngokwalo.
- Ungabeka umqamelo phantsi kwegxalaba lakho lasekhohlo ukuba awehli ngokupheleleyo.
- Thatha umoya ophefumlelweyo njengoko usebenzisa isandla sakho sokunene ukucinezela idolo lakho lasekhohlo.
- Zisa idolo lakho lasekhohlo phezulu kwisifuba sakho okanye uqondise umlenze wakho ukuze wenze nzulu ukolula.
- Phinda kwakhona kwelinye icala.
- Uya kuziva oku kolula kumqolo wakho ongezantsi.
ukolula phezulu
- Yima kwaye udibanise iminwe yakho emva kwentloko yakho.
- Yandisa kancinci umqolo wakho kwaye ubuyele umva, ucinezele intloko yakho ezandleni zakho.
- Yenza ukuxhathisa ngokucinezela izandla zakho entloko.
- Hlala kule ndawo i-10 ukuya kwi-20 imizuzwana. Phefumla.
Ukujikeleza komqolo ngelixa umile
- Ngelixa umile, yolula iingalo zakho phambi kwakho.
- Jikelezisa kancinane umzimba wakho ophezulu ukuya ngasekunene, ugcine isinqe sakho neenyawo zakho phambili.
- Buyela embindini uze ujike ngasekhohlo.
- Qhubeka nale ntshukumo amaxesha ambalwa okanye de uve umqolo wakho uqhekeka okanye uzive ukhululekile.
- Ungasebenzisa umfutho weengalo zakho ukunceda ukukhokela intshukumo.
- Uyakuva oku kunwebeka kumqolo wakho ongezantsi.
Abahleliyo bajike emhlabeni
Ukujija kufuneka kuqale kumqolo osezantsi. Uyakuva oku kunwebeka kuwo wonke umqolo wakho.
- Hlala phantsi umlenze wakho wasekhohlo wandulelwe phambi kwakho kwaye umlenze wakho wasekunene ugobile ukuze idolo lakho liphakanyiswe.
- Wela umlenze wasekunene ngasekhohlo, utyala unyawo lwasekunene ngaphandle kwedolo lasekhohlo.
- Gcina umqolo wakho ude kwaye uthe tye.
- Beka isandla sakho sokunene emgangathweni emva kwesinqe sakho kwaye ubeke ingqiniba yakho yasekhohlo ngaphandle kwedolo lakho lasekunene, ujike ujonge phezu kwegxalaba lakho lasekunene.
- Cinezela ingalo yakho kunye nedolo ngokuchaseneyo ukuze wenze nzulu ukolula.
Iingcebiso zokukrazula umva
Ezi zolula zilula zingenziwa njengenxalenye yendlela yokwelula ixesha elide okanye ngokwazo imini yonke. Soloko ushukuma ngocoselelo ngaphakathi nangaphandle komsebenzi ngamnye ngaphandle kokuxhuzula okanye ukungqungqa. Unokufuna ukuthatha imizuzu embalwa ukuphumla ngaphambi nasemva kolulo ngalunye. Yigcine ithambile kwaye ngokuthe ngcembe wandise inani loxinzelelo okanye ukuqina okusetyenziselwa ezi zoluleko.
Kungakhuseleka ukuhlengahlengisa owakho umva nje ukuba uyenza ngononophelo nangenyameko. Nangona kunjalo, abanye abantu bakholelwa ukuba kufuneka kwenziwe ziingcali kuba baqeqeshwe ngokukodwa kwindlela yokulungelelanisa ngokukhuselekileyo umva. Ukulungelelanisa umqolo wakho ngokungalunganga okanye rhoqo kakhulu kunokuba njalo kwandisa okanye kubangela intlungu, ubunzima bemisipha okanye ukulimala. kunokubangela ukubaleka, kulapho wolula khona umqolo wakho kunye nezihlunu zangasemva kangangokuba ziphulukane ne-elasticity kwaye zinokungahambi kakuhle.
Ukuba unentlungu emva, ukuvuvukala, okanye uhlobo oluthile lokulimala, akufanele uqhekeze umqolo wakho. Oku kubaluleke ngakumbi ukuba unayo okanye ukrokrela ukuba unalo naluphi na uhlobo lwengxaki nge drive. Lindela de uphiliswe ngokupheleleyo okanye ufune inkxaso kwi-physical therapist, chiropractor, okanye i-osteopath.