Amavidiyo aphezulu ayi-15 avela ebuhlungwini beqolo kanye nokulungiswa komgogodla no-Olga Saga

Ngokwezibalo, ukungakhululeki okuvamile nobuhlungu ngemuva kwenzeka kuma-30% wabantu abadala. Sikunikeza amavidiyo aphezulu ayi-15 kusuka ebuhlungwini beqolo no-Olga Saga azosiza ekubuyiseni ukusebenza kokwahlukana komgogodla bese ukhohlwa ngobuhlungu bangemuva.

Amavidiyo avela ezinhlungwini zangemuva awusizo hhayi kuphela izinkinga zokuxazulula inkinga ngomgogodla, kepha futhi nokuvikela izifo ezingadalwa yindlela yokuphila ngokuhlala phansi, ukuvivinya umzimba njalo, izinguquko ezihlobene nobudala. Umgogodla onempilo ungumzimba onempilo. Mbuyisele imizuzu engu-15 kuphela ngosuku futhi umzimba wakho uzokubonga

Ukuvulwa kwamajoyinti we-hip: amavidiyo we-7 no-Olga Saga

Ubuhle bamavidiyo kusuka ezinhlungwini zangemuva no-Olga Saga:

  • ukwelashwa nokuvimbela izifo ezahlukahlukene zomgogodla (i-osteochondrosis, protrusion, herniation, lumbago, sciatica, njll.)
  • ukususa izinhlungu ezibuhlungu ezingamaqolo namalunga
  • buyisela ukuguquguquka okulahlekile nokuhamba komgogodla
  • ukususwa kokuqina, ukuqina nokuqina kwemisipha emuva
  • ukujikeleza kwegazi okuthuthukile endaweni ye-pelvic, emilenzeni nasemhlane, kuthuthukisa uhlelo lokuchama
  • ukwakheka kwesimo esifanele
  • ukuqinisa imisipha ejulile yangemuva kanye nohlelo lwemisipha
  • ukudalulwa kwe-thoracic nokuvuselelwa kwezitho zesifuba
  • ukuvuleka kwamalunga ezinqeni
  • ukunciphisa umzimba amafutha okhalweni nasemhlane
  • ukwenza ngcono ukujikeleza kwegazi emzimbeni futhi kuthuthukise ukusebenza kwezitho zangaphakathi
  • ukususa ingcindezi, ukuthola umuzwa wokukhanya nokukhululeka
  • ukwandisa ubungqabavu bomzimba kanye nempilo yonke.

Amavidiyo ayi-15 avela ebuhlungwini no-Olga Saga

Amavidiyo amaningi aphakanyisiwe obuhlungu bomhlane ahlala cishe imizuzu eyi-15. Ngeke bakuthathe isikhathi esiningi, kepha uma kwenziwa njalo, uzothola imiphumela emnandi.

Ungakhetha amakilasi angawodwana owathanda kakhulu, futhi ungashintshanisa yonke ividiyo ehlongozwayo ngokuhlanganyela. Ekuqeqesheni udinga iMat kuphela, wonke amakilasi azolile futhi ayaphumula.

1. Ukuzivocavoca kwezempilo komgogodla (imizuzu eyi-15)

Le vidiyo yenzelwe ukususa izinhlungu zasemuva nokuvimbela izifo ezinzima zomgogodla. Ifaka izivivinyo eziphumelela kakhulu nezilula ezenziwa zilele futhi zihleli phansi: ukugoba, ukusonta, ukwelula umgogodla. Kodwa-ke, uma okwamanje ubunezikhukhula zezifo zomgogodla, okuyinkimbinkimbi kuyenziwa akunconyiwe.

I-ONLINE LIBRARY YeBhayibheli Umtapo:

Ukuvuselelwa kwamalunga nomgogodla (imizuzu eyi-2)

Ukwenza njalo le vidiyo kuvela ezinhlungwini zasemhlane, ungathuthukisa ukuma kwakho, unciphise ukuqina emuva futhi uthuthukise amandla omzimba nempilo yonke. Isifundo sihlezi ngokuphelele phansi endaweni yeLotus kanye novemvane. Ukuzivocavoca okuhlongozwayo kuzosiza nasekuvuleni amalunga enqulu futhi kwandise ukujikeleza kwegazi esifundeni se-pelvic.

3. Ukuzivocavoca kwehhovisi: izivivinyo (imizuzu eyi-15)

Le vidiyo ivela ezinhlungwini zasemuva kuhloswe ngayo ukwenza ngcono umgogodla, ukuqeda ukuqina endaweni yomlomo wesibeletho nokwenza ngcono ukujikeleza kwegazi emzimbeni. Ukuqeqeshwa kwenzeka ngokuphelele endaweni yokuhlala esihlalweni, ngakho-ke ungakwenza nasehhovisi mahhala emsebenzini imizuzu engu-15.

4. Ukuthuthuka kokuguquguquka nenkululeko ezinhlungwini zasemhlane (imizuzu eyi-15)

Ukwelulwa kwesifundo sabaqalayo kuhlose ukuthuthukisa ukuguquguquka kwemilenze nangemuva, ukuqinisa umgogodla nokukhululeka ebuhlungwini beqolo nokuphumula okuphelele komzimba nohlelo lwezinzwa. Konke ukuzivocavoca kulula, yize kukusha impela, ukwenziwa kwabo kungenzeka kudale inkinga. Ulinde amafolda ebhuloho, umlenze uphakamise endaweni elele, uhlehlise iphakethe.

5. Umkhuba omnene womhlane onempilo (imizuzu engama-20)

Lokhu kuzivocavoca okuthathe imizuzu engu-20 kuhlose ukwelula nokuqinisa umgogodla nokuqeda ukuqhuma kwemisipha nobuhlungu ngemuva. Kufaka phakathi izivivinyo ezifana nebhuloho elibuyela emuva, ukudonsa okulandelayo, uSuperman. Amathonya amakhulu emhlane ongezansi.

6.Ukuzijwayeza ukuthamba komgogodla (imizuzu eyi-13)

Isethi elula yokuzivocavoca kusuka ebuhlungwini beqolo, uzokwazi ukuqinisa imisipha ejulile yangemuva, ukudedela ukungezwani emhlane ongezansi, endaweni engaphakathi, nasentanyeni. Kufaka phakathi izivivinyo ezifana nekati, iSphinx, ijuba.

7.Ikati eliyinkimbinkimbi: susa ukungezwani emhlane (imizuzu eyi-15)

Lokhu kwelashwa namavidiyo wokuvimbela kusuka ezinhlungwini zasemhlane kuzokusiza ukuthi uthuthukise umgogodla ukuze unciphise ukungezwani emhlane nasesinqeni. Zonke izikhathi zokuqeqeshwa zibekwa endaweni kuzo zonke izinyawo ezine: uzokwenza umsebenzi "wekati" nokuguqulwa kwawo okuhlukahlukene. Ukuzivocavoca "ikati" kungenye yezinto eziphumelela kakhulu ekuvikeleni nasekuqedeni izinhlungu zasemhlane.

8. Yenza lula futhi uqinise i-corset yemisipha (imizuzu eyi-18)

Isethi yokuzivocavoca okuhlose ukubuyisa imisebenzi yomgogodla, ukuqeda izinhlungu ngemuva nokwakheka kwesimo esifanele. Ngaphezu kwalokho, uzosebenzela ukuqinisa imisipha ye-corset ngokwenza izivivinyo ezilula zoqweqwe, ulinganise futhi uqinise emuva. Iningi lokuzivocavoca lenziwe lilele ngomhlane, ngaphandle kwebhlokhi kuzo zonke izinyawo ezine.

9. Ukuzivocavoca okuhlanu kusuka ebuhlungwini (imizuzu eyi-12)

Le vidiyo ivela ebuhlungwini emuva ibandakanya ukuzivocavoca okuyisi-5 okusebenzayo: ukudonsa idolo uye esifubeni; ukubuyela emuva; lala endaweni ethambekele; “Ikati” nokwehluka kwalo; yokudonsa ilele phansi nokusetshenziswa kodonga. Ukuqeqesha kulula ngoba kwanele ukukhumbula izivivinyo ezimbalwa futhi ungaqedela lesi sifundo ngaphandle kwevidiyo.

Ukusuka okulula kusuka ezinhlungwini zasemhlane (imizuzu engu-10)

Umkhuba othambile othambile owenziwe ngu-Olga Saga wokuthuthukisa ukuqina kwamalunga, ukuthuthuka komgogodla, ukuqinisa nokukhulula ukungezwani emisipheni yangemuva. Ingxenye yokuqala yekilasi ihleli, uzokwenza ukunyakaza okuyindilinga nokutshekisa ohlangothini naphambili. Lapho-ke usuke ulinde izivivinyo ezilele ngemuva. Ekuphetheni, uzokwenza ezinye izivivinyo ebhande futhi ulale ngesisu sakhe.

11. Ungabuqeda kanjani ubuhlungu beqolo (imizuzu eyi-15)

Le vidiyo ivela ezinhlungwini zasemhlane izosiza ukuqeda izinhlungu eziseqolo nasemhlane, ikhulule iqolo lakho eliphezulu, iqinise imisipha ejulile yangemuva. Ngaphezu kwalokho, uzosebenza ngempumelelo ekunwebeni imilenze nasekuvuleni amalunga we-hip. Isakhiwo sinikezwa abaqalayo, kepha sibafanele kakhulu abantu abanesandla esihle.

12. Ukuqiniswa nokulungiswa komgogodla (imizuzu eyi-13)

Lesi setha sokuzivocavoca okuhlose ukuqinisa imisipha yangemuva kanye namadiski e-intervertebral, kanye nokuthuthukisa ukuguquguquka komgogodla nokunciphisa ubuhlungu esifundeni se-lumbosacral. Ukuqeqeshwa kuphelele esiswini futhi kufaka phakathi ama-backbend, ukuhlukahluka kweSuperman, pose, ikamela pose, iCobra.

13. Ukuzivocavoca umzimba ngokuvumelana nezimo emuva (imizuzu eyi-10)

Le vidiyo ivela ezinhlungwini zasemuva ihlose ukuthuthukisa ukuguquguquka kwemhlane, ukudonsa umgogodla nokuqeda ukungezwani emhlane ongezansi. Engxenyeni yokuqala uzozivocavoca usesimweni senja ebheke phansi. Lapho-ke uzobe uthwele ikati noMfezi. Ngalesi sikhathi esifushane semizuzu eyi-10 uzosebenza ngempumelelo ekuguquguqukeni kwangemuva.

Ukudonswa ngemuva: ukudubula izinhlungu ngemuva (imizuzu eyi-14)

Isethi yokuzivocavoca ephumelelayo, odonsa ngayo umgogodla, uthuthukise ukuma, ususe ukungezwani emisipha ejulile futhi ususe ubuhlungu beqolo. Konke ukuzivocavoca kungokunwebeka okulandelayo: imithambeka yomzimba nokujika. Lolu hlelo lubandakanya ukuma okuningi okumile okwenziwa kulele phansi, kuhlezi phansi, kubekwe kuzo zonke izinyawo.

15. Inkimbinkimbi yomgogodla onempilo (imizuzu engama-20)

Futhi enye isethi yekhwalithi yokuzivocavoca ehlose ukuthuthukisa nokubuyisa imisebenzi yomgogodla nokwakheka kwesimo esifanele. Ukuzivocavoca okuhlongozwayo kuzinzisa umgogodla, kuqeda ama-spasms nobuhlungu ngemuva, kuqinisa i-corset yemisipha.

Ukuzivocavoca njalo kumavidiyo kusuka ezinhlungwini zangemuva no-Olga Saga, uzosusa imiphumela emibi yokusebenza kokuhlala phansi, uzothola amandla nobungqabavu obuvuselelwe, uthuthukise ukuguquguquka nokuhamba komgogodla. Ukuqeqeshwa okufushane kwamahhala okuvela kumqeqeshi odumile we-youtube kuzokusiza ukwelapha umzimba wakho futhi ukhohlwe ngokuxineka nokukhathala ngemuva.

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