Nakuba igama lomsebenzi liyakuphakamisa, asikhulumi ngokudinga umcimi. I-Dead Bug iwumgogodla, ingalo ephambene, nokuqinisa imilenze okuzuzisa kakhulu abantu bawo wonke amaleveli okufaneleka.
Abantu abanokulimala kwentamo nehlombe noma abangakwazi ukuguquguquka umgogodla wabo ngenxa ye-scoliosis bazothola lo msebenzi unenzuzo ikakhulukazi.
Futhi uma kwenziwa ngendlela efanele, kuletha izinzuzo eziningi. Izimbungulu ezifile zingasisiza ukuba sizifake ku- ukuma kokungathathi hlangothi, thuthukisa ukuma kwethu futhi ngethemba usizo ukukhulula ubuhlungu obuphansi emuva njengoba silawula izimbambo/izinqe zethu. Ngaphezu kwalokho, basiza ukuqinisa isisu.
Inqubo ibonakala ilula ngokwanele: Ulala ngomhlane wakho, izingalo zelulelwe ophahleni, futhi amadolo nezinqulu kuma-engeli angu-90-degree ukuze ama-shins akho ahambisane nomhlabathi. Bese wehlisa ingalo yakho yesokudla nomlenze wesobunxele uye phansi. Ubuyisela lezo zitho, bese uphinda ngengalo nomlenze ophambene.
Inkinga yukuthi uma ungahlanganisi umnyombo wakho noma unokungalingani kwemisipha nokuqina, isiphazamisi esifile ngeke sikwenzele okuningi. Umhlane wakho ophansi kufanele ubambelele phansi ngaso sonke isikhathi, futhi lokhu kusho ukuzibophezela okubalulekile, okungelula ukukuthinta ngaso sonke isikhathi.
Indlela yokwenza i-Dead Bug? inqubo efanele
Lo msebenzi sizokwenza kumata anamaphedi. Ukusekela intamo, sizobeka ithawula eligoqiwe noma i-cushion flat ngaphansi kwamahlombe. Kuzodingeka ugcine ama-hips akho kanye nomhlane ophansi unganyakazi ngesikhathi sokuzivocavoca. Sizokwenza ukunyakaza kancane futhi ngokulawula. Sizobandakanya imisipha eyinhloko bese sicindezela i-back back emhlabathini.
Izinyathelo zokwenza i-bug efile yilezi:
- Lala ngomhlane (phansi noma iyiphi indawo eyisicaba, ezinzile) izingalo zombili zelulelwe ophahleni.
- Phakamisa izinyawo zakho phansi ukuze imilenze yakho igobe nge-angle engama-degree angama-90.
- Ngokulawula, yehlisa ingalo eyodwa nomlenze ophambene uqhelelane futhi uye phansi.
- Yehlisa imikhawulo yakho ngokusemandleni akho, ugcine umhlane wakho ophansi uphansi. Yilwa nesifiso sokugoba umhlane wakho ngokubamba i-abs yakho, ucindezela inkaba yakho phansi ukuze ugxilise umhlane wakho ophansi phansi.
- Exhale njengoba ubuyisela ingalo yakho nomlenze endaweni yokuqala ngokunyakaza okufanayo okulawulwayo. Phinda ngenye ingalo nomlenze.
Kungani ngingakwazi ukwenza i-bug efile?
Kunamaphutha athile kanye nemikhawulo engakuvimbela ekwenzeni lo msebenzi ngendlela efanele. I-bug efile kulula ukuqinisa isisu, kodwa kufanele ucabangele inqubo efanele.
Uma ungakwazi ukwehlisa izitho zombili ngesikhathi esisodwa
Mhlawumbe sizodinga ukuthuthukisa ukusebenzisana. Kufana nokuzimbambatha ekhanda ngenkathi uhlikihla isisu sakho, ukwehlisa ingalo ephambene nomlenze wakho kungathatha isikhathi ngaphambi kokuba ubambe iqhaza. Lokhu kuvamile, ngoba awenzi leyo ndlela yokunyakaza empilweni yangempela.
Uma umsebenzi omusha ufunwa futhi umuntu engakaze enze lutho olufana nalolo mnyakazo ngaphambili, iphethini yemoto yawo ayikakhiwe. Ngokuyisisekelo, ubuchopho bakho nemisipha akukaxoxi mayelana nendlela yokwenza ukunyakaza okwamanje, ngakho-ke ukuxhumana kuncane kakhulu. Lokhu kwenza lowo msebenzi omusha ube nzima ngoba umzimba awukayitholi indlela ehlelekile yokuhlanganisa imisipha ethile edingekayo.
Isixazululo esingcono kakhulu sokuyilungisa ukuzilolonga. Njengokufunda ukusebenzisa izinti noma ukugibela ibhayisikili, uzothuthukisa ukusebenzelana kwakho kuphela uma uqhubeka nakho. Futhi njengoba wenza ukunyakaza, zicabangele ingalo ephambene, umlenze ophambene.
Awukwazi ukugoba umhlane wakho phansi
Kungase kudingeke ukuthi uthuthukise amandla athile ayisisekelo. Lolu uhlobo lokubamba: izivivinyo zeziphazamisi ezifile zithuthukisa amandla akho ayisisekelo, kodwa udinga izinga elithile lamandla abalulekile ukuze ukwazi ukuwenza ngendlela efanele.
I-abs iyi-posterior lumbar flexors / tilters ye-pelvic, futhi uma wehlisa ingalo / umlenze wakho, ngayinye yalezi zitho idonsa umgogodla wakho ohlangothini oluhlukile, ngakho-ke i-abs kufanele isebenze kanzima ukuze igcine i-lumbar flexion.
Okusho ukuthi, ucela i-abs yakho ukuthi yenze okuphambene ncamashi nalokhu abayijwayele. Futhi njengokuxhumana, kudinga ukuzijwayeza ukuze kuphelele.
Ukuze wenze lokhu kuvivinya umzimba kube lula, zama isiphazamisi esifile esincishisiwe ngokugcina amadolo akho egobile ngaso sonke isikhathi. Lokhu kuzonciphisa inani lamandla emisipha yakho eyinhloko edingekayo ukuze ikusize ugcine umhlane wakho uqinile ngokumelene nomhlabathi phakathi nokunyakaza. Umphumela: Wakha amandla ayisisekelo ukuze kancane kancane uqondise amadolo akho kakhulu.
Izivivinyo ze-ab ezimile nazo ziyanconywa ukusiza amaklayenti akho akhe amandla anele ezimbungulu ezifile. Ungazisebenzisa futhi njengengxenye yokufudumala okusheshayo ngaphambi kokuzivocavoca kwakho kwe-ab.
Uma ungakwazi ukwehlisa umlenze wakho yonke indlela
Ungase ube nama-flexible hip flexor. Omunye wemiphumela yokuhlala edeskini lakho usuku lonke ucindezela ama-hip flexor ngoba asesimweni esifushane. Futhi lokho akwenzeli ukusebenza kwakho kokuqeqeshwa okuthile.
Ukuguquguquka kwe-Hip flexor kubalulekile ngoba kufanele ukwazi ukunweba futhi uguqule i-hip ukuze wenze umsebenzi ngendlela efanele. Uma ziqinile, ngeke ukwazi ukwehlisa umlenze wakho yonke indlela, noma umhlane wakho ophansi uzogoba kakhulu ukuze unxephezele. Futhi ngokuhamba kwesikhathi, lokho kungaholela ebuhlungu obuphansi emuva.
Welula ama-hip flexor aqinile. I-hip flexor stretch inhle, njengoba kunjalo ne-Spiderman stretch.
Izinzuzo
Ukuvivinya izimbungulu ezifile kuyindlela ephephile nesebenzayo yokuqinisa nokusimamisa imisipha yomgogodla, umgogodla, nomhlane. Lokhu kuthuthukisa ukuma futhi isiza ukukhulula nokuvimbela ubuhlungu obuphansi emuva. Futhi Sizokwenza ngcono ibhalansi nokuxhumana. Singathola ukuthi sinamandla nokuzinza ukuze sihambe kangcono phakathi nemidlalo nemisebenzi yansuku zonke.
Izinzuzo zesilokazane esifile zibonwa ochwepheshe kuyo yonke imikhakha. Kungesinye sezivivinyo ezinconyiwe kubantu abanesifo samathambo, abantu abadala asebekhulile abasebenza ukuthuthukisa ukusebenza kwemisipha, abantu abanezinhlungu ezingapheli, ababhukudi abafuna ukuthuthukisa isimo sabo somzimba, kanye nabantu abanesifo sikaParkinson ukuze kube lula imisebenzi yansuku zonke nokuvimbela ukulimala nezingozi.
Isiphazamisi esifile ukunyakaza okulungele abasaqalayo okusisiza ukuthi sijwayele ukunwetshwa kwezitho nemilenze ngenkathi sigcina umgogodla uzinzile futhi uvikelekile. Njengoba ibulawa ngendlela efanele, isiphazamisi esifile sikhuthaza imisipha ejulile, eqinisayo yomhlane ongezansi, isisu, nezinqulu, ukuvimbela umhlane ekusontekeni noma ukugoba ngesikhathi sokuzivocavoca. Sizoqeda ngokuthuthukisa ukusebenzisana kwezinhlangothi okungadlulisela ngempumelelo ekusebenzeni kwezemidlalo, kuyilapho sithuthukisa amandla ajulile anganciphisa ingcuphe yokulimala eqolo.
I-bug efile nayo iyisinqumo esihle kakhulu Wabasaqalayo abangakalungeli umsebenzi wamapulangwe othandwa kakhulu. Kokubili ukunyakaza kuklanyelwe ukusiza ukukhuthaza ukusimama okuyisisekelo, kodwa ipulangwe lingaba inselele kubantu abangenawo amandla amaningi ayisisekelo noma abanobuhlungu obuphansi beqolo. Isiphazamisi esifile singasiza ekuthuthukiseni ukuzinza okuyisisekelo okudingekayo ukuze ipulangwe ngenkathi futhi yengeza inselelo yokunyakaza kwezitho eziphambene ekuhlanganiseni.
Ukuqapha
Ngokuvamile, i-bug efile iwukuzivocavoca okuphephile kubantu abaningi. Njenganoma yikuphi ukunyakaza okuqinisayo, ingozi enkulu yokulimala ivela lapho sidela indlela efanele emzamweni "wokulahla" isethi yezimpinda.
Uma inqubo iqala ukuhlupheka, imisipha cishe ikhathele futhi sekuyisikhathi sokuqeda isethi. Ukwenza ukuphindaphinda okuningi ngokuma okungalungile ngeke kusize imisipha yakho ibe namandla futhi empeleni iyokwenza kungabangela ukulimala, ikakhulukazi emhlane ongezansi.
Okokuqala, kunconywa ukuba wehlise ijubane futhi unake inqubo: sizoqinisekisa ukuthi i-back back ayigxiliwe nokuthi i-torso ayizuli emuva naphambili njengoba sihamba. Okwesibili, uma sinokulimala okuphansi okwaziwayo, ngeke siziphushe ukuze senze ukunyakaza uma kubangela ubuhlungu. Ubuhlungu bemisipha noma ukukhathala kuyinto eyodwa, kodwa ubuhlungu obubukhali noma obudubulayo, nanoma yiluphi uhlobo lokungakhululeki, yilokho esifuna ukukugwema.
Okuhlukile kweziphazamisi ezifile
Kungakhathaliseki ukuthi sifuna ukukwenza kube nzima kakhulu noma kube lula, iphutha elifile lisekela izinguquko ezithile.
ukuphakama okuphezulu
- Singathatha ibhande lokumelana silisonge engxenyeni engezansi yamathanga ukuze sihlale sizinzile.
- Sizolala ngomhlane, sibeke amadolo ethu ngaphezu kwezinqulu zethu. Sizosebenzisa izandla zombili, sizobamba ibhola elinesisindo emahlombe ethu.
- Ukugcina wonke umzimba uqinile futhi uzinzile, sizokwehlisa ibhola phezu kwekhanda bese simisa lapho. Sizobuyela kancane endaweni yokuqala.
Isiphazamisi esifile ngeFitball
Amandla omgogodla abukelwa phansi ngokuphelele. Ukwengeza ibhola elizinzile kusiphazamisi esifile kungathuthukisa ukuzinza komgogodla nomgogodla.
- Sizolala ngomhlane, sibambe ibhola elizinzile phakathi kwezandla namadolo. Sizogwema ukuthi ibhola lithinte isifuba, izingalo noma amathanga.
- Ukucindezela ingxenye engezansi yomhlane ngokumelene nephansi, sizokwelula ingalo yesokunxele nomlenze wesokudla phansi. Ibhola sizoligcina lisendaweni yalo. Sizocindezela phezulu futhi singene ngedolo lesokunxele futhi phansi futhi siphume ngesandla sokudla.
- Sizogcina lesi sikhundla imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala. Sizophinda ngakolunye uhlangothi.
ukuthinta isithende
Nakuba lesi sinyathelo silula kakhulu, ukusebenzelana okuyisisekelo kusezingeni eliphezulu ngempela.
- Sizolala sibheke phezulu endaweni yokuqala yesiphazamisi esifile.
- Sizogcina idolo elilodwa ligobile futhi silule kancane kancane omunye umlenze.
- Sizokwehlisa unyawo olulodwa ngesikhathi futhi sishaye phansi ngesithende.
- Sizophinda ngakolunye uhlangothi.
i-bug efile enomlenze oqondile
- Sizolala ngomhlane futhi selule imilenze yethu ukuze izinyawo zethu zibheke ophahleni.
- Sizophakamisa izingalo zethu.
- Sizokwehlisa kancane umlenze owodwa bese siwuyeka untante phansi kuyilapho enye ingalo nayo yehla.
- Sizophakamisa umlenze phezulu bese siphinda ngakolunye uhlangothi.