Kubantu abaningi, ubuhlungu beqolo buyingxenye evamile yokuphila. Izinhlungu nezinhlungu zivame ukuba zimbi kakhulu njengoba sikhula. Cishe nawe uzibonile. Kunezizathu eziningi zokuthi kungani ubuhlungu be-back buvame kakhulu ngeminyaka. Njengoba iminyaka ihamba izinguquko ezivamile ze-physiologic emgogodleni. Lezi zinguquko zingabandakanya ukunciphisa amathambo, ukunciphisa isikhala phakathi kwama-vertebrae njengoba ama-discs elahlekelwa umthamo wamanzi, isifo samathambo, kanye ne-spinal stenosis, okuwukunciphisa indawo ezungeze umgogodla kanye nezinzwa.
siphinde silahlekelwe isisindo semisipha kanye/noma mhlawumbe ungabi mobile kangaka njengakuqala. Zonke lezi zinguquko zinganciphisa ikhono lomhlane wakho wokusingatha izimfuno ozibeka kuwo ejimini nasempilweni yansuku zonke.
Kungase kudingeke ukuthi ulungise ukunyakaza noma imisebenzi oyijwayele, kodwa ukuhlala usebenza kungakusiza ulawule ubuhlungu obungapheli beqolo futhi unciphise ingozi yokulimala noma ubuhlungu obukhulu.
Nazi izivivinyo eziyisithupha zasemuva ezizokwenza umgogodla wakho nezindawo ezizungezile zihambe kahle, zikhulise ukuhamba, ukuzinza, nokugeleza kwegazi. Uma okunye kwalokhu kunyakaza okulandelayo kwenza ubuhlungu bakho emuva bube bubi nakakhulu, yeka ukuzenza futhi ukhulume nochwepheshe, njengomelaphi womzimba, ngaphambi kokuba uzame futhi.
Izivivinyo ezingcono kakhulu zasemuva zabantu abangaphezu kweminyaka engama-50
Ukuma kwekati-kamela komhlane ongezansi
- Qala ezandleni nasemadolweni.
- Letha izindololwane zakho bese ubhekisa ikhanda phansi. Beka izandla zakho ngemuva kwekhanda lakho futhi phezulu kwekhanda lakho phansi.
- Faka kancane umsila wakho ngaphansi futhi uzungeleze umhlane wakho ongezansi.
- Bese uphakamisa kancane umsila wakho uye phezulu futhi ubheke ophahleni bese ucindezela isisu sakho sibheke phansi njengoba ugoba umhlane wakho ophansi. Lokho kuyimpinda.
- Qedela ukuphindaphinda okungu-15 kuya kwezingu-20 bese uphinda izikhathi ezintathu kuya kwezine ngosuku.
Lokhu kuvivinya umzimba kuhle kakhulu ngoba kusiza ukunyakaza kwasendaweni ku-lumbar spine ngaphezu kwekamela lekati elivamile. Ngokugxila ekwenzeni iqolo lakho eliphansi linyakaze, uzothola ukugeleza kwegazi okwandisiwe, imisoco, nokugcotshwa kwamalunga akho, konke okungasiza ukuthuthukisa ukunyakaza nokunciphisa ubuhlungu.
Ukujikeleza kwe-trunk endaweni yangemuva
- Lala ngomhlane kumata. Phakamisa imilenze yakho phansi amadolo akho egobe ngamadigri angama-90 endaweni yetafula. Khama i-roller encane yegwebu, ibhulokhi ye-yoga, noma into efanayo phakathi kwamadolo akho. Nweba izingalo zakho ezinhlangothini ukuze zibe perpendicular emzimbeni wakho.
- Bamba imilenze yakho kule ndawo njengoba uyiphonsa kancane kancane ohlangothini ngangokunokwenzeka ngenkathi ugcina ihlombe eliphambene phansi.
- Uma usuzehlise ngokusemandleni akho ngenkathi ugcina ihlombe lakho eliphambene phansi, sebenzisa i-abs yakho ukuletha imilenze yakho phakathi.
- Phinda ngakolunye uhlangothi. Lokho kuyimpinda.
- Qedela amasethi angu-2 ezimpinda eziyi-15.
Lokhu kuvivinya umzimba kuhle kakhulu ukwethula ukuzungezisa okulawulwayo emgogodleni kanye nokwenza kusebenze imisipha ye-trunk ebhekele ukuzungezisa.
i-flexion ethambekele
- Lala ngesisu phezu komata izintende zakho zisezingeni lesifuba.
- Usebenzisa umzimba wakho ongenhla kuphela, ziphushele phezulu ukuze izindololwane zakho ziqonde (noma ziqonde ngangokunokwenzeka).
- Phezulu, khipha umoya, cindezela ama-glutes akho, bese ucindezela ngobumnene ingaphambili lezinqulu zakho emhlabathini ukuze uqhubeke welula umgogodla wakho.
- Qedela ukuphindaphinda okungu-10, kathathu ngosuku.
Lokhu kuyisisekelo sekhithi yamathuluzi okubuyisela emuva emuva. Nokho, nakuba kungase kusebenze kwabanye abantu, ngeke kulunge kuwo wonke umuntu. Uma ubona ukuthi lokhu kunyakaza kwenza izimpawu zakho zibe zimbi nakakhulu, yeka ukukwenza futhi ukhulume nodokotela womzimba noma omunye uchwepheshe wokunyakaza ngaphambi kokuzama futhi.
Cindezela u-Pallof
- Gcoba ibhande lokumelana nefenisha eqinile noma impahla yokuzivocavoca endaweni ephakeme yesifuba. Ubambe isibambo, suka endaweni okusetshenzwa kuyo bese ubamba ibhande ngezandla zombili esifubeni sakho.
- Njengoba ukhipha umoya, susa ibhande esifubeni sakho bese welula izingalo zakho phambi kwakho. Kufanele uzwe ukumelana nebhendi ezama ukukuyisa endaweni okusetshenzwa kuyo. Bandakanya imisipha eqinisayo yomgogodla wakho ukuze ubambe lesi simo.
- Gobisa kancane izindololwane zakho futhi ulethe ibhande lokumelana nesifuba sakho, uqinisekise ukuthi ugcine umgogodla wakho ubambekile futhi umelana nesifiso sokuzungezisa umzimba wakho.
- Qedela amasethi angu-3 ezimpinda eziyi-10.
Ungenza lo msebenzi ube inselele kakhulu ngokugcina izingalo zakho zinwetshiwe isikhathi eside. Noma, yehlise ukuze ungene endaweni yokuguqa.
Ukujikeleza kwe-hip axial ku-decubitus yangemuva
- Ukulala ngohlangothi endaweni ephakeme (njengosofa, umbhede, ibhentshi, noma itafula), gobisa idolo lakho eliphezulu ukuze unyawo lwakho lubheke ngemuva kwakho. Vumela umlenze wakho ongezansi ulenge ebusweni kusukela edolweni uye phansi.
- Beka i-foam roller phansi ukuze ukwazi ukuyithinta ngedolo lakho elingezansi.
- Yehlisa iphansi leqakala phansi njengoba uzungeza ngaphakathi inqulu.
- Bese, phakamisa phansi kweqakala lakho phezulu ngangokunokwenzeka ngenkathi uzungeza inqulu yakho ngaphandle. Zama ukugcina ukuxhumana phakathi kwalelo dolo eliphansi kanye ne-foam roller ngaso sonke isikhathi.
- Qedela amasethi angu-2 ezimpinda eziyi-12.
- Phinda ngakolunye uhlangothi.
Umsebenzi we-Hip ubaluleke ngokumangalisayo ekuqedeni ubuhlungu obuphansi emuva. Uma ama-hips engasebenzi ngendlela efanele, uzothola ukuthi umgogodla kanye ne-pelvis kuzoqala ukuhamba ngendlela ehlukile futhi kuzokhokhela lokhu kuntuleka kokunyakaza kwe-hip.
Ukuphefumula kwe-diaphragmatic
- Lala ngomhlane kumata bese ubeka isandla esisodwa esifubeni sakho esingaphezulu nesinye esiswini sakho.
- Phefumula ujule ngamakhala akho, kancane futhi ngomoya ophansi. Kufanele uzwe isandla sakho esingezansi sikhuphuka njengoba uhogela futhi isandla sakho esingaphezulu sinyakaza kancane siye ngasekugcineni komoya.
- Khipha umoya ngekhala, ugcine umoya uzolile. Izwa isisu sakho sicwila.
- Zama ukwenza lo msebenzi wokuphefumula imizuzu engu-2-3 kathathu ngosuku.
Ubuhlungu ngokuvamile bubangela ukuphefumula kwakho kushintshe futhi umzimba wakho uqine ngenxa yokusabela kokungakhululeki. Ukuphefumula ngokujulile kusiza ukuthulisa isimiso sezinzwa futhi kunciphise umbono wobuhlungu.