Ukuzivocavoca okuphezulu okungama-30 kusuka ebuhlungwini obuphansi emuva: ukunweba nokuqinisa imisipha

Ubuhlungu beqolo obungezansi kungenye yezinkinga ezivame ukubhekana nezibalo njalo kubantu abadala abathathu. Uma isikhathi singabheki ubuhlungu emuva nasemkhawulweni, khona-ke ungathola isifo esibi somgogodla.

Sikunikeza ukukhethwa kokuzivocavoca okusebenzayo kusuka ebuhlungwini obuphansi emuva ukuze uphumule futhi uqinise imisipha, futhi wandise ukuguquguquka nokuhamba komgogodla.

Ungalususa kanjani uhlangothi: Ukuzivocavoca okungama-20 + 20

Ubuhlungu obuphansi emuva: kwenzakalani nokuthi benzeni?

Isizathu esivame kakhulu sezinhlungu ezisezingeni eliphansi yindlela yokuphila yokuhlala kanye nokukhula kahle kwe-corset yemisipha engakwazi ukuxhasa umgogodla. Ngaphezu kwalokhu kungaba ngumphumela wezifo ezahlukahlukene, umthwalo owedlulele noma ukunyakaza okungazelelwe okungazelelwe okuvusa ubuhlungu. Eziningi zalezi zinkinga zingancishiswa ngokuzivocavoca emuva.

Yini engalimaza iqolo elingezansi:

  • ukuchitha isikhathi eside endaweni eyodwa;
  • imisipha yangemuva ebuthakathaka nokukhonkotha;
  • imithwalo eyeqile noma ukwehluleka ukusebenzisa inqubo;
  • i-hypothermia;
  • ukugobeka komgogodla;
  • i-osteochondrosis;
  • isisindo esikhulu ngokweqile;
  • ukudla okungafanele nokuntuleka kwamavithamini.

Ubuhlungu beqolo abubi imbangela yezinkinga ezinkulu zomgogodla, kufanele wenze izivivinyo ezikhethekile okhalweni ezizosiza ukususa ukungaphatheki kahle, ukunciphisa izinhlungu nokuthuthukisa umzimba futhi zisebenze njengezindlela ezinhle zokuvimbela. Akusizi ngalutho okuyisisekelo sokuvuselelwa ngemuva kokulimala emuva yi-physiotherapy kanye nokuzivocavoca komgogodla.

Kungani kuwusizo ukwenza izivivinyo zomhlane ongezansi:

  • kunciphisa ubuhlungu emhlane ongezansi ngenxa yokwelula nokuphumula kwemisipha
  • iqinisa umgogodla futhi inyuse ukuguquguquka kwayo
  • kwandisa ukujikeleza kwegazi, okondla amalunga omzimba nezakhi zomgogodla
  • i-corset yemisipha eqinisiwe esekela umgogodla
  • kuthuthukisa ukuma
  • lula umsebenzi wenhliziyo namaphaphu
  • kujwayelekile i-hormonal
  • inciphisa ubungozi be-herniation, isifo se-disenerative disc kanye nezinye izifo
  • ithuthukisa ukusebenza kwezitho zamathambo amancane kanye nomgodi wesisu

Iqoqo lokuzivocavoca kusuka ebuhlungwini emuva kufanele lifake ukuzilolonga kwemisipha yokuzivocavoca ukuqinisa imisipha.Ukukhula okunamandla kokungezwani emisipheni, ngakho-ke badinga ukuphumula - lokhu kwenziwa ngokunwebeka okuyinkimbinkimbi (ukudonsa) yemisipha. Ukuze uvimbele izinhlungu ezisezingeni eliphansi udinga ukuqinisa imisipha. Ukuqinisa imisipha emuva umthwalo osemgogodleni wehlile, ngoba ingxenye ebalulekile yomthwalo ithatha i-corset yemisipha.

Imithetho yokusebenza kokuzivocavoca kwe-back back

  1. Ungaphoqeleli ukulayisha futhi ulayishe ngokweqile izivivinyo ezisezingeni eliphansi ukuze ufinyelele ngokushesha egoli. Qala ngemithwalo emincane, ukhuphule kancane isikhathi sokuqashwa.
  2. Ukuzivocavoca okuphansi emuva kuhlobene nengcindezi nobubanzi obukunethezeka. Ungenzi amajezi nokunyakaza okungazelelwe ngenkathi wenza izivivinyo ze-lumbar ukuze ungenzi inkinga ibe yimbi.
  3. Ukuzivocavoca okukodwa noma okubili ngeke kusize ukuxazulula inkinga, zama ukwenza isethi yokuzivocavoca ye-back back njalo. Kuzokwanela ukuqeqesha ama-3 ngesonto imizuzu eyi-15-20.
  4. Uma unezitezi ezibandayo noma ngaphandle kwewindi, isimo sezulu esibandayo, gqoka okufudumele bese ubeka phansi ku-Mat noma ngengubo ukuze ungabandi izinkalo.
  5. Yenza izivivinyo endaweni eqinile: umbhede noma i-Mat ethambile ngeke ilingane. Ngesikhathi sokuzivocavoca, i-supine ephansi emuva kufanele icindezelwe phansi.
  6. Ungakhohlwa ngokuphefumula ngesikhathi sohlelo lokuzivocavoca kusuka ezinhlungwini ezingemuva ezingemuva. Ukuqeqeshwa kufanele kuhambisane nokuphefumula okufanayo, ukuzivocavoca kwe-static ngakunye kuqedile ngemijikelezo yokuphefumula engu-7 kuya kwengu-10.
  7. Uma ngesikhathi sokwenza okunye ukuvivinya umzimba, uzizwa ungakhululekile emhlane ongezansi noma emgogodleni, izivivinyo ezinjalo kufanele zeqiwe. Uma ngesikhathi sokuzivocavoca uzwa ubuhlungu obubukhali, kulokhu kungcono ukuthi ungayeki ukujima kwakho.
  8. Akufanele wenze isethi ehlongozwayo yokuvivinya umzimba ongezansi emuva ngesikhathi sokukhulelwa, ngemuva kokulimala noma ezifweni ezingamahlalakhona. Kulokhu, ukubonisana okudingekayo kukadokotela.
  9. Khumbula ukuthi uma unesifo esingelapheki, ubunzima bokuzivocavoca okhalweni kufanele kukhethwe ngakunye. Isibonelo, lapho kuboniswa izivivinyo ze-scoliosis zokuqondisa umgogodla, ne-osteochondrosis ne-hernia - ukuzelula kwakhe.
  10. Uma ukungakhululeki esifundeni se-lumbar kuqhubeka amasonto ambalwa, bonana nodokotela. Ubuhlungu obuphansi emuva bungaba uphawu lwesifo esibi. Uma uqala ngokushesha ukwelashwa kuzoba lula kakhulu ukugwema imiphumela engalungiseki.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Ukuzivocavoca kusuka ebuhlungwini obuphansi emuva: ukunweba

Sikunikeza ukululeka kwemisipha okhalweni, okulungele ukuqeda izinhlungu nokuqaqamba kokuvimbela. Hlala ku-pose ngayinye imizuzwana engama-20-40, ungasebenzisa i-timer. Ungakhohlwa ukwenza izivivinyo ezinhlangothini zombili, kwesokudla nakwesobunxele. Uma noma yikuphi ukuvivinya umzimba kukulethela ukungaphatheki kahle noma ubuhlungu, kumise, ukuzivocavoca akufanele kulethe imizwa engathandeki.

1. Inja ebheke phansi

Ukusuka lapho ubekwe khona izandla namadolo thatha izinqe uye nazo phezulu, welula izingalo, intamo kanye nomugqa wakho kulayini owodwa. Cabanga ukuthi umzimba wakho wakha igquma: zama ukukhuphula phezulu phezulu nemithambeka ibe yimbi. Kungenzeka kube lula isikhundla ngemilenze egobile emadolweni futhi udwengula isithende phansi.

Lapha futhi ngisebenzise isithombe esivela esiteshini se-youtube: U-Allie I-Junkie Yohambo

2. Amalambu aphansi

Thatha isikhundla se-lunge, idolo lomlenze owodwa liye phansi futhi uthathe njengakuqala. Umlenze wesibili wakha i-engeli engakwesokudla phakathi kwethanga nokucwazimula. Donsela izandla phezulu, uzwe ukunwebeka okumnandi emgogodleni. Bamba lesi sikhundla bese uya kumajuba pose.

3. Ijuba

Ukusuka endaweni ye-lunge yehlela ku-pose yejuba. Ithambo lesinqe langakwesokudla, limboze isithende sobunxele. Kungenzeka ukunweba isikhundla uma ucindezela umlenze wesokunxele ongaphambili ubheke phambili kancane. Donsela ukhalo lwakho phansi. Beka izingalo zakho ebusweni noma wehlise umzimba phansi noma umcamelo uthathe indawo enethezekile, ugxile ekuguquguqukeni kwakho.

Ngemuva kokuma kwejuba, buyela emgodini ophansi bese uphinda lezi zivivinyo ezi-2 zomunye umlenze. Ungasebenzisa amabhlogo we-yoga noma izincwadi:

4. Zungezisa izindlu

Ukwenza lokhu kuzivocavoca okusebenzayo kakhulu emuva okuphansi thatha isikhundla sokuhlala, imilenze yelulwe phambi kwakhe. Flip umlenze phezu kwesinqe bese uphendulela umzimba kolunye uhlangothi. Lo msebenzi awukuvumeli nje kuphela ukuthi welule imisipha yangemuva nangaphansi emuva kepha nemisipha ekhazimulayo.

5. Ukugoba ukuhlala

Ukuhlala endaweni efanayo, wehlise ngobumnene izinyawo. Akudingeki wenze i-crease ephelele, uzungeze nje kancane emuva ukudonsa umgogodla. Kuyinto efiselekayo ukwehlisa ikhanda kunoma yikuphi ukusekelwa. Ungakwazi ukugoba amadolo akho kancane noma welule imilenze yakho ohlangothini - ukhethe isikhundla esikahle kuwe.

6. Imithambeka esendaweni yeLotus

Okunye ukuzivocavoca okuwusizo kakhulu kusuka ezinhlungwini ezingemuva emuva ukugoba endaweni yeLotus. Yeqa imilenze yakho phansi bese uncika kuqala ohlangothini olulodwa, ume isikhashana imizuzwana engama-20-40, bese uwela olunye uhlangothi. Zama ukugcina umzimba ubushelelezi, amahlombe necala akufanele liqhubekele phambili.

7. Ukuphakamisa umlenze ngebhande (ithawula)

Manje ukuzivocavoca okhalweni endaweni yesupine phansi. Sebenzisa ibhande, ibhande noma ithawula uzidonse umlenze oqondile. Ngalesi sikhathi sokuzivocavoca iqolo lihlala licindezelwe phansi, iqolo elingezansi aligobi. Omunye umlenze uhlala uqondile futhi ulele phansi. Uma ungakwazi ukugcina umlenze unwetshiwe futhi ucindezelwe phansi, ungaguqa emadolweni. Bamba lesi sikhundla isikhashana bese uya kolunye unyawo.

8. Ukudonsa idolo liye esiswini

Ngokufanisa, yenza okunye ukuvivinya umzimba okusebenzayo. Ulele emhlane, goba umlenze owodwa bese udonsela idolo lakho esifubeni sakho. Uma wenza lo msebenzi olula kahle welula imisipha ye-lumbar futhi wehlise ama-spasms obuhlungu.

9. Phakamisa imilenze egobile

Lokhu kuzivocavoca umzimba kaningi kusetshenziselwa ukwelula imisipha yezinqa, kepha ukwelula imisipha yezinyosi kungcono. Ulele emhlane ugoba amadolo bese uwaphakamisa ukuze ithanga nomzimba wakhe i-engeli elungile. Bamba izandla ethangeni lomlenze owodwa, kanti unyawo lomunye umlenze ulele edolweni. Bamba lesi sikhundla. Qiniseka ukuthi iqolo elingezansi licindezelwe ngokuqinile phansi.

10. Posa happy baby

Okunye ukuzivocavoca okuhle okuphumuzayo eqolo - le pose ingane ejabulayo. Phakamisa imilenze yakho phezulu, uyigoba emadolweni, bese ubamba izandla ngengaphandle lonyawo. Khululeka bese ubamba lesi sikhundla. Ungazulazula kancane ngapha nangapha.

11. Uphendula i-arc

Manje ukuzivocavoca umgogodla ongezansi, okungukuhlanekezelwa komgogodla. Ulele ngomhlane, jikisa izandla zakho nemilenze ewele ohlangothini olulodwa. Umzimba onjenge-arc. Kulokuzivocavoca, akubalulekile i-amplitude enkulu, kufanele uzizwe unwebeka kancane emgogodleni we-lumbar. Bamba lesi sikhundla imizuzwana engama-30-60 bese ujika ngenye indlela.

12. Ukusonta umhlane ngenkathi ulele

Okunye ukuzivocavoca okuwusizo kakhulu futhi okubalulekile komhlane ongezansi, okuzosiza ekudambiseni ubuhlungu be-sacrum. Ukulala ngomhlane kukhulisa kancane ukhalo bese uhambisa umlenze ohlangothini, umjikijele enqulwini yomunye umlenze. Yehlisa emuva phansi, kepha amahlombe ahlala phansi.

13. Iposi lilele ngesisu ngonyawo

Okunye ukuvivinya okulula okuvela ezinhlungwini zasemhlane. Lala ngesisu bese uhamba uye ngasemlenzeni ogobile. Omunye umlenze uhlala unwetshiwe, zombili izinyawo zicindezelwe phansi.

14. Isimo sengane

Thola amadolo akho nemilenze yakho eceleni noma uvale ndawonye. Exhale, gobisa kancane uye phambili phakathi kwamathanga akho bese ubeka ikhanda lakho phansi. Ngalesi senzo sokuphumula sangaphansi emuva uzozwa ukukhanya emzimbeni wonke, ikakhulukazi ngemuva. Lesi isimo sokuphumula ongaba kuso ngisho nemizuzu embalwa.

Futhi ungazungeza kuqala kokukodwa, bese uye kolunye uhlangothi, lokhu kuzosiza ukwelula kahle imisipha ye-lumbar.

15. Isimo somzimba silele ngomcamelo

Phinda ulale ngomhlane bese ubeka umcamelo omncane okhalweni nasemadolweni, ume lapho uthinta phansi. Hlala kule ndawo imizuzu embalwa.

Ukuzivocavoca okuvela ebuhlungwini obuphansi emuva: qinisa imisipha

Ngenxa yokuzivocavoca okuhlongozwayo, uzokwazi ukuthuthukisa ukuhamba komgogodla futhi ususe ukungakhululeki esifundeni se-lumbosacral. Ngaphezu kwalokho, uzoqinisa imisipha ezosetshenziselwa ukuvimbela ubuhlungu beqolo nomhlane. Ngakho-ke uma uvame ukukhathazeka ngobuhlungu beqolo, qiniseka ukuthi uyayiqaphela le mithambo. Sicela uqaphele ukuthi akunconywa ukwenza izivivinyo ukuqinisa imisipha esikhathini sokukhula.

I-1. Ikati

Ikati ingenye yokuzivocavoca okuwusizo kakhulu kwe-lumbar nomgogodla ngokujwayelekile. Ephefumulweni elizungeza ngemuva, sunduza izindwani phezulu kakhulu ngangokunokwenzeka bese udonsa isifuba sakho. Kuhogela ukugoba okuhle esifundeni se-lumbar, uqondise ikhanda kuthambo lomsila, bese uvula isifuba. Yenza ukuphindaphinda okungu-15-20.

Lapha futhi ngisebenzise isithombe esivela esiteshini se-youtube: U-Allie I-Junkie Yohambo

2. Ukudonsa idolo esifubeni

Ukuma kuzo zonke izinyawo ezine kuhogela, donsela umlenze emuva, ukhiphe umoya ngamaqoqo, uqinise ibunzi-to-knee. Zama unyawo ungathinti phansi. Yenza ama-10-15 reps ohlangothini ngalunye.

3. Phakamisa izingalo nemilenze kuzona zozine

Ukuhlala umile kuzo zozine izinyawo, bamba umlenze ophambene bese ugoba ku-lumbar. Isisu siboshiwe, imisipha yezinqe nemilenze ishubile, intamo ikhululekile. Hlala kule ndawo imizuzwana engama-30, ubambe ibhalansi.

4. Ukuvuka kwecala

Yehla esiswini sakho uthathe isikhundla esithandekayo. Gobisa izindololwane zakho uzendlale. Phakamisa umzimba uphakamise isifuba sakho phansi. Gxila ekuphakamiseni umzimba, intamo ihlala ingathathi hlangothi. Bamba indawo ephezulu amasekhondi angu-5-10 bese ubuyela endaweni yokuqala. Yenza ukuphindaphinda okungu-10.

5. Ukuvuka komzimba ngezandla ngemuva kwekhanda

Ukuzivocavoca okufanayo ukuqinisa i-lumbar, kepha kulokhu, izingalo zingemuva kwekhanda, okwenza isimo sibe nzima. Kokubili lokhu kuzivocavoca okhalweni yi-hyperextension, kepha ngaphandle kokusebenzisa imishini eyengeziwe. Futhi yenza ukuphindaphinda okungu-10.

6. Umkhuzi

Ukuhlala endaweni ethambekele esiswini sakhe, phakamisa izandla nezinyawo eziphambene. Ukunyakaza kwezandla nezinyawo kufanele kube okuvumelanayo kakhulu. Hlala usesimweni imizuzwana embalwa, zama ukwenza umsebenzi kahle. Akufanelekile ukuthi imishini ivayize izingalo nemilenze yakhe. Phinda lo msebenzi ohlangothini ngalunye amahlandla ayi-10.

USuperman wemisipha yangemuva nangokhalweni

7. Isikebhe

Buyisela izingalo zakho bese uzixhuma enqabeni. Ngasikhathi sinye dabula amahlombe aphansi, isifuba, ukucwebezela namadolo, wakhe umzimba oyindilinga wesikebhe. Ukuzivocavoca umzimba akulula, ngakho-ke qala uzame ukugcina isikhundla okungenani imizuzwana engu-10-15. Ungenza izindlela ezimbalwa ezimfushane.

8. Ukuhlanekezela emuva

Esikhundleni sokulala ngesisu, donsela izandla emuva bese ubamba izandla zezinyawo. Amathanga, isisu, isifuba nebunzi kuphansi. Donsela amahlombe ezindlebeni zakho, ungayihluzi intamo. Bamba lesi sikhundla imizuzwana engama-20.

Ungenza futhi nayi inguqulo yalokhu kuvivinya umzimba, ilele eceleni:

9. Ukuma komnsalo

Esimweni esithandekayo phakamisa umlenze bese uphakamisa amadolo phansi. Bamba iqakala lesandla esifanayo kusuka ngaphandle. Ubukhulu buguqula izinkalo nesifuba sakhe kusuka phansi, isisindo somzimba esiswini. Cabanga ukuthi imilenze nomzimba womzimba kungumzimba womnsalo, nezandla - umugqa wensimbi. Lokhu kuvivinya kokuqinisa iqolo elingezansi kuyinkimbinkimbi, ngakho-ke kungakhuphula kancane ubukhulu bayo, nesikhathi sokugijima (ungaqala ngamasekhondi ayi-10).

10. ISphinx

Kusukela ekulaleni ngesisu sakho, phakamisa umzimba uphumule engalweni futhi ugobe okhalweni nasemgogodleni we-thoracic. Donsa intamo, amahlombe aphansi, phumuza intamo yakho bese ufuna phezulu. Bamba isikhundla amasekhondi angama-20-30. I-Sphinx pose nayo isiza ukuthuthukisa ukuma.

Uma ungakhululekile ukwenza lo msebenzi noma ukhathazekile ngobuhlungu, ungenza omunye umcamelo:

I-11. I-Cobra

Kusukela ekulaleni ngesisu sakho, phakamisa umzimba, uphumule ezingalweni zakhe futhi uguqe okhalweni nasemgogodleni we-thoracic. Qondanisa izingalo zakho, udonse intamo, uhlose phezulu phezulu. Bamba iCobra imizuzwana engama-20-30. Ungahlela izingalo zibanzi, ngakho-ke kuzoba lula ukugcina isikhundla. Uma uzizwa ungakhululekile noma ubuhlungu, ungenzi lo msebenzi.

12. Ibhuloho

Thatha isikhundla se-supine, imilenze igobile emadolweni. Phakamisa ukhalo phezulu, uqinisa isisu sakhe nezinqe. Bamba indawo ephezulu amasekhondi angu-5-10 bese ubuyela endaweni yokuqala. Lokhu kuvivinya akusizi nje kuphela i-lumbar kepha futhi nokuqinisa izinqe nabezindaba. Phinda ibhuloho izikhathi eziyi-15-20.

13. Ukuma kwetafula

Isimo setafula kungenye yokuzivocavoca okusebenzayo emuva. Thatha isikhundla setafula bese ubamba lesi sikhundla imizuzwana engama-20-30, phinda indlela e-2. Uyacelwa ukuthi uqaphele ukuthi izinkalo, isisu, amahlombe, ikhanda kufanele kube kulayini owodwa. Shins nezingalo perpendicular emzimbeni. Lokhu kuvivinya umzimba kuveza namalunga ehlombe.

14. Ibhande

Ukuzivocavoca okuhle kwemisipha yipulangwe. Thatha isikhundla ucindezele i-UPS, umzimba kufanele wakhe umugqa owodwa oqondile. Izandla zibekwe ngokuqinile ngaphansi kwamahlombe, isisu nezinqe ziqinisiwe. Bamba lesi sikhundla imizuzwana engama-20-30. Ungaphinda lo msebenzi kumasethi ama-2-3.

Ibhande: ungakwenza kanjani + ukwahluka okungama-45

15. Plank on izindololwane

Kusuka endaweni yepulangwe, thatha "ibha engezansi" - ngokusekelwa kwengalo yangaphambili. Umzimba ugcina umugqa oqondile, izinqe ziyaphakama, ingemuva lihlala liqondile ngaphandle kokugoba nokuphambuka. Bamba lesi sikhundla imizuzwana engama-20-30. Ungaphinda futhi ukuzivocavoca ngamasethi angu-2-3. Ngemuva kokwenza amapulangwe kuzokwehla endaweni yengane kuphumule imizuzu engu-1-2.

Ngesithombe siyabonga futhi nge-youtube-channel U-Allie I-Junkie Yohambo.

Amavidiyo angu-7 avela ezinhlungwini zangemuva ngesiRashiya

Sikunikeza ividiyo ekhethiwe ongayisebenzisa emuva olimini lwesiRussia, ezokusiza ukuqeda izinhlungu ezisezingeni eliphansi ekhaya ukuqinisa imisipha yangemuva, ukubuyisa ukuhamba komgogodla. Ukuqeqeshwa kuthatha imizuzu engu-7 kuye kwengu-40, ngakho-ke wonke umuntu angakhetha ividiyo efanelekayo ebuhlungwini obuphansi emuva.

AMAVIDIYO AYA KU-TOP 14 avela ezinhlungwini zasemhlane

1. Ngomgogodla we-lumbar-sacral (imizuzu engu-20)

Ukwenza ngcono umgogodla we-lumbosacral

2. Ukuzivocavoca ngomhlane ongezansi (imizuzu engu-7)

3. Ubuhlungu emhlane ongezansi bese buyiqinisa (imizuzu eyi-14)

Ukuvuselelwa kwe-lumbosacral (imizuzu eyi-4)

5.Ukuzivocavoca umzimba okuphansi ngokuya nge-yoga (imizuzu engama-40)

6.Isikhathi esiyinkimbinkimbi se-lumbar subacute (imizuzu eyi-12)

7. Ukuzivocavoca kwe-lumbar (imizuzu eyi-10)

Ngaphezu kokuzivocavoca ngendlela ephansi emuva yokuvikela izinhlungu zangemuva ukuqeqeshwa kwe-Pilates. Ama-pilates asiza ukuqinisa imisipha yangemuva esekela umgogodla, okuzokusiza ugweme izinkinga zangemuva.

Qiniseka ukuthi ufunda:

 

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