Okuqukethwe
Ubuhlungu beqolo, ukungabi bhetyebhetye ngemuva, ukuma - lezi zinkinga zijwayele inani elikhulu labantu. Ukuhlala kuphela kubangela ukungakhululeki emgogodleni. Namuhla sizofunda ukuthi iziphi izivivinyo ezizokusiza thuthukisa ukuguquguquka ngemuva futhi kungani kubalulekile ukuzenza njalo.
Izizathu eziyi-7 zokuzivocavoca ukuthuthukisa ukuguquguquka kwemumva
Noma ungakaze ukhononde ngezinkinga ezingemuva noma ezisezansi emuva, kunezizathu eziningana ezibalulekile zokuthi kungani ungafanele ukhohlwe ukusebenza ngokuguquguquka komgogodla:
- Ukuguquguquka kwangemuva kuthuthukisa isimo samajoyini nokuqina kwama-disc intervertebral.
- Umgogodla uyiSisekelo somzimba wethu. Ngokuvivinya umzimba njalo uzokukwenza unamandla futhi unempilo.
- Uzothuthukisa ukuma kwakho.
- Uzosusa izinhlungu zasemhlane nezinhlungu ezisezingeni eliphansi.
- Uzokwazi ukwenza amakhono anekhono nangendlela efanele asebenzisa imisipha yenyonga, ngokwesibonelo squats, deadlifts, uSuperman.
- Uzokwazi ukubhekana nama-asanas e-yoga, iningi lawo elidinga ukuguquguquka ngemuva.
- Ukuzivocavoca kokuthuthukiswa kokuguquguquka kwangemuva kuzokusiza uphumule, unciphise ukungezwani bese ushulela okusele.
Ukwelashwa okungcono kakhulu ukuvimbela. Uma njalo ukhokhelwe ukuzilolonga emuva imizuzu engu-15, uzothola umzimba ophilile futhi uzisindise ezinkingeni ezingase zibe khona emuva esikhathini esizayo.
Ukuqeqeshwa kwekhwalithi kusuka ezinhlungwini zangemuva nangaphansi emuva ekhaya
Lapho wenza izivivinyo zokuzivumelanisa nezimo emuva?
Ochwepheshe abakukhuthazi ukuzivocavoca umzimba ukuthuthukisa ukuguquguquka kwangemuva ekuseni noma ngaphezulu ukukufaka ekuzivocavoca umzimba. Engxenyeni yokuqala yosuku, imisipha yangemuva ikhululekile, okwandisa kakhulu ingozi yokulimala nokuphazamiseka. Ngokufanelekile, ukubandakanya okuyinkimbinkimbi kusihlwa ngaphambi kokulala, ngokwengeziwe ngeke akuthathe isikhathi esiningi.
Zama ukuzijwayeza njalo okungenani Izikhathi ezi-3-4 ngesonto ukufeza imiphumela ebonakalayo. Kodwa-ke, ungakwenzi ngokweqile lokhu bese welula ngobuhlungu, ufuna ukufinyelela kumamaki wokuzelula emuva ngesikhathi esifushane. Ungaphoqeleli umthwalo, kungcono ukugcizelela emakilasini ajwayelekile.
Ukuzivocavoca ekhaya okusebenzayo kokuzivumelanisa nezimo emuva no-Olga Saga
Olunye lwezinhlelo ezisebenza kakhulu ukukhulisa ukuguquguquka kwevidiyo yensimbi yangemuva u-Olga Saga. Inikeza amakilasi amafushane wemizuzu engu-15lokho kuzokusiza ukuthi uqondise ukuma kwakho futhi ukhulule izinhlungu ngemuva nasokhalweni. U-Olga Saga ungumqeqeshi onamava e-fitness-yoga nokwelula, ongasebenza ngakho ekuthuthukiseni ukuzelula komzimba.
Uhlelo lwabaqalayo: I-Flexible futhi iqinile emuva kumaminithi we-15
Uzoqala ukuzivocavoca ngokuzivocavoca okulula kwemizuzu emi-5 kusimo seLotus. Qiniseka ukuthi ulandela emuva ngesikhathi besebenza, kufanele kube njalo iqonde impela. Uma ungakwazi ukuqondisa umhlane wakhe kulesi sikhundla, beka umcamelo ngaphansi kwezinqa zakho.
Okulandelayo, uzothola izivivinyo phansi endaweni yeCobra. Zilusizo ngokukhethekile ekuthuthukiseni ukuguquguquka kwemumva nokunwebeka komgogodla. Yenza izivivinyo kancane futhi ngokuhlushwa. Akudingekile ukwenza ukunyakaza okubukhali nokugoba izinhlungu.
Amavidiyo wokuqeqesha:
Uhlelo lokuthuthuka: ukuthuthukiswa komhlane oguqukayo futhi oqinile - Intensiv
Uma umsebenzi owedlule ubonakala ulula kakhulu, zama uhlobo oluthuthuke kakhulu kusuka ku-Olga Saga. Ukuqeqeshwa kuqala ngendlela efanayo nokuvivinya umzimba emuva endaweni yeLotus. Bazogxila ezinhlelweni zokuqala zemizuzu emi-5.
Engxenyeni yesibili yevidiyo uzokwenza izivivinyo esiswini sami, kodwa kunzima kakhuluukwedlula isikhathi sokuqala. Isibonelo, uzothola iPurna-salabhasana, eyenza okungenzeka ngokuguquguquka okuhle ngemuva. Uma ungakakwazi ukuhlongoza ngobuciko ukuphinda izivivinyo ze-Olga Saga, kungcono ukuprakthiza uhlelo lokuqala. Ngemuva kokuthola ukuguquguquka emuva, uzokwazi ukubhekana nenketho esezingeni eliphakeme.
Amavidiyo wokuqeqesha:
Izinhlelo ezethulwe zokwelula emuva ubuso bangaphambili bomgogodla, yenza ngcono ukuphefumula nokujikeleza kwegazi, ibuyisele futhi ivuselele imisipha ejulile yomhlane nesisu. Kodwa-ke, akunconywa ukwenza okunzima ngesikhathi sokukhulelwa nezinsuku ezibucayi, lapho kukhona ukulimala komgogodla nentamo.
Kokubili ukuzivocavoca kuzokusiza ukuthi uthuthukise ukuguquguquka ngemuva, ukwenza ngcono impilo nokuvikela izifo zomgogodla. Ividiyo kukhulunywa ngesiRashiya, ukuze ukwazi ukuqonda kalula yonke imiyalo kanye nokuphawula komqeqeshi.
Funda futhi: Ukuzivocavoca kokuzivumelanisa nezimo, ukuqinisa nokuphumula emuva noKaterina Buyda.
I-Yoga nokuzivocavoca okunomthelela ophansi