Okuqukethwe
Bheka amathiphu awusizo futhi uthole ukuthi yini ongayenza ukuze unciphise ubuhlungu bakho bomhlane. Ezinye izivivinyo ezilula kodwa ezisebenzayo
Ubuhlungu obuphansi beqolo bungasukela ekuhlabeni kancane kuya ebuhlungwini obuqeda amandla. Amasu ahlukene okwelapha angasetshenziswa kuye ngembangela. Bheka lawa macebiso alula futhi uthole ukuthi yini ongayenza ekhaya ukuze usize ukukhulula ubuhlungu obuphansi emuva. Funda futhi: Ukujima okuphumelelayo komgogodla nokuma okuhle
I-Lumbar roll
- Beka umcamelo we-lumbar endaweni eqinile.
- Lala ngomhlane wakho ukuze i-roller iseduze nomhlane wakho ophansi. Gobisa amadolo akho bese ubeka izinyawo zakho phansi. Yehlisa kancane amadolo akho ukusuka kolunye kuya kolunye, okubangela ukunyakaza okusontekile emhlane wakho ongezansi.
- Yenza lokhu imizuzwana engu-30-60 ukuze uphumuze amalunga akho angaphansi.
Lokhu kuwukuzivocavoca okuhle kakhulu okufanele ukwenze ekuseni, njengoba amalunga akho ekwazi ukushuba ebusuku ngesikhathi ulele.
Enweba izinqa
- Hlala esihlalweni izinyawo zakho ziphansi.
- Weqa umlenze owodwa phezu komunye, idolo lincike kwelinye ithanga.
- Bamba idolo ngezandla zakho.
- Gcina umhlane wakho uqondile, donsa idolo lakho ulibhekise kwelinye ihlombe. Kufanele uzwe ukwelula ezinqeni zakho.
Bamba ukwelula imizuzwana engu-30 futhi ukwenze izikhathi ezingu-3-5 ngosuku.
Ukwelulwa Kwe-Glute Okushintshiwe
Uma i-glute stretch echazwe ngenhla ingakhululekile, kukhona okunye. Hlala esihlalweni izinyawo zakho ziphansi.
- Kulokhu, beka iqakala lomlenze owunwebayo kwelinye ithanga.
- Gcina umhlane wakho uqondile, cindezela idolo lakho phansi ngesandla sakho.
- Ukuze uthole ukwelula okuqinile, ncika phambili ukusuka okhalweni (kodwa ungavumeli i-back back).
Bamba ukwelula imizuzwana engu-30 bese uphinda izikhathi ezingu-3-5 ngosuku.
Ukunwebeka kwemisipha yesikwele
- I-quadratus lumborum isuka emgogodleni ngezansi nje kwe-ribcage iye ethanjeni le-pelvic ngemuva kwethanga (ngenhla nje kwezinqe).
- Ukuze welule lo msipha, yima izinyawo zakho zihlangene.
- Phakamisa ingalo eyodwa ngaphezu kwekhanda lakho (uhlangothi olunwetshiwe).
- Yelula phezulu naphezu kwekhanda lakho uye kolunye uhlangothi lomzimba wakho. Kufanele uzizwe unwebeka emhlane wakho ongezansi, kodwa ungase uwuzwe nasemakhwapheni akho.
- Ukuze uthole ukwelula okunamandla, ungakwazi ukuwela umlenze wakho ohlangothini owelula ngemuva komunye umlenze.
Bamba lesi sici imizuzwana engu-30 bese uphinda izikhathi ezingu-3-5 ngosuku.
I-hamstring elula
- Yima phambi kwesitebhisi noma isihlalo esiphansi
- Beka unyawo olulodwa esitebhisini idolo lakho ligobe kancane.
- Gcina umhlane wakho uqondile, goba phansi kusukela okhalweni lwakho futhi ufinyelele unyawo lwakho ngesandla sakho.
- Kufanele uzwe ukungezwani ngemuva komlenze wakho phakathi kwedolo nezinqe.
Bamba isikhundla imizuzwana engu-30 bese uphinda izikhathi ezingu-3-5 ngosuku.
Ukwelula kwe-Hip flexor
- Phumula phansi ngedolo lehlangothi ofuna ukwelula.
- Shifta isisindo sakho emlenzeni wakho wangaphambili bese uya phambili uze uzizwe unwebeka phambi kwethanga lakho.
- Ukuze uthole ukwelula okunamandla, phakamisa ingalo yohlangothi olwelula ngaphezu kwekhanda lakho bese uhlehla kancane.
Bamba lesi sici imizuzwana engu-30 futhi ukwenze izikhathi ezingu-3-5 ngosuku.
Ukufudumeza iqolo nokhalo
Faka i-compress efudumele emhlane wakho ophansi ukuze ukhulule ukungezwani kwemisipha. Abelaphi be-Osteopaths kanye ne-massage therapy bathatha umlando wezokwelapha ophelele, benze ukuhlolwa okuningiliziwe kwezokwelapha, futhi banikeze amasu okwelapha okuqondene nawe kanye nokuzivocavoca ukuze usize isimo sakho esithile.
Okubalulekile: Lawa macebiso awolwazi oluvamile kuphela futhi angase angahlobani nembangela yakho ethile yobuhlungu beqolo. Uma ungaqiniseki ukuthi lezi zivivinyo zikulungele yini futhi ubuhlungu bakho buyaphikelela, khuluma nochwepheshe wakho wezokunakekelwa kwempilo noma wenze isikhathi nodokotela wakho. Funda Futhi: Ukuzivocavoca Kwe-Abs Kwemisipha Yakho Emhlane Nesisu