Exercise Extension and Flexion Exercise

Ukuba usebenze neCandelo loQeqesho loPhulo lweNgcaciso , uyazi ukuba i-pelvis, i-ribcage, kunye nomgudu uxhunyiwe. Ngoku siza kuthatha le ngcamango. Kulo mzekelo, uya kuguquguquka kwaye ukwandisa umlenze wakho ngokubanzi. Ukuba uyazibuza ukuba yiyiphi i-Series Training Training Series, okanye uyamangaliswa ngcamango, kutheni ungabambeli ngokuzama ukuzisebenzisa ezi zinto zilula?

• I-Pelvis kunye ne-Ribcage Training Exercise
• Fumana i-Curve Yakho Ephantsi
• Ukuzivocavoca kweNeck UkuPhumela ukuPhumela kweNtloko
• Ukuzivocavoca kwexesha eliphezulu

Imiyalelo

1. Yima, okanye uhlale kwisihlalo esiqinileyo okanye esitini. Ukuba ukhetha ukuhlala, zibeke ngokwakho ukuze ubunzima bakho bube phezu kwamathambo amabini ahleliyo, afumane ngqo phantsi kweeplavis yakho. Xa uhleli ngqo phezulu kwamathambo, uzakufumana ngokuzenzekelayo inkxaso ebonakalayo yomzimba. Qaphela: Unokwenza umsebenzi (uninzi) unzima xa uhleli phantsi.
2. Qalisa intshukumo ye-spinal motion movement ngokuyeka intloko yakho (kunye nokutshintshisa i-chin yakho). Qhubekisa ngokulandelelana kwintamo yakho intloko yakho, emva emva, ngaphantsi kwaye ekugqibeleni i-pelvis yakho. Xa uzalisekile kunye nokunyakaza umzimba wakho uza kwenza u "C" ukuma, kwaye i-pelvis yakho iya kuba yinto ebuyela emva. Ufunde kwi-pelvis kunye ne-back curve yokuqhelanisa ukuvavanya kweso sihlandlo sokuthi i-backward inclination ye-pelvis iyancipha ukunciphisa umlinganiselo we-curve back back.

1. Ukuze uphume kwi- spinal wavexion , inhale. Njengoko uyenzayo, qalisa ukuhambisa i-pelvis yakho kwi-backpress back to right. Njengoko ufunde kwi-pelvis kunye nomsebenzi we-posture wokumisa ukuhamba emva kwexesha eliphantsi xa i-pelvis ishukumisela, umgca ulandela. Kule meko, njengoko ulungelelanisa isikhundla sakho seplvic, umva wakho ophantsi uza kuphinda uphinde uphawule. Qhubeka nokwenza okulandelelanayo phakathi kwakho emkhatsini wakho nangaphezulu, entanyeni kwaye ekugqibeleni intloko yakho. Ufanele uhlale phantsi phezulu kwamasti akho ahleliyo, amehlo akho ekhangele phambili phambili.

1. Emva koko, uya kwenza ukunyusa umlenze. Njengoko ufunde kwi-pelvis kunye ne-back curve yangemva kwe-posture awareness awareness, ukunyusa ngokwemvelo kukunyusa ukwanda kwamanzi. Le nto ibuqilima, ngoko-ke ingqalelo. Phumbuza, gcwalisa i-trunk yakho emoyeni. Njengoko uyenzayo, vumela i-pelvis yakho ukuba igxume kwindawo ehamba phambili. Umgudu wakho uya kulandela ngokulandelelana ngesenzo sokuqhawula. Xa usuphelile, umzimba wakho uza kwenza u "C" ukuma kumva. Uhlobo lwe "C" aluyi kuba libizwa ngokuthi "C" ngendlela oyenziwe ngayo ngomqolo wakho kwi-crossxion (Isinyathelo 2). Kulungile. Usukuhlakulela izihlunu zengqondo kunye nale ntshukumo.
2. Exhale, kwaye ukhulule endaweni efanelekileyo: Ukulinganisa ngokufanelekileyo phezulu kwamathambo akho ahleliyo, umgudu uphawule.

Iingcebiso

1. Ukongezwa kwamagqabi - ukuhamba kwemigudu yokunyamezela umlomo akuklanyelwe ukuqinisa ngamandla. Sekunjalo, unokusebenza kunye nokwandisa ulwazi lwakho malunga nokuhamba kwakho, kwaye ukuphucula.
2. Musa ukusebenza entlungu. Ukuba ukunyakaza kwenza umzimba wakho uphuke, mhlawumbi umva okanye ungenzi oku. Ngokuqinisekileyo, kufuneka ukuba ugqirha wakho ufanele usebenzise ngaphambi kokuzama oku.