I-Back Back Curve Exercise for Postural Awareness

Umqolo wakho unemigangatho ezintlanu (intamo, umva ophezulu, umva ophantsi, i-sacrum, kunye ne- coccyx ). Iindlovu ezintathu eziphambili zikho entanyeni, ngasentla nasemva ngaphantsi; Ziyasiza kwi-balance balance. Umgca ongezantsi womgudu wakho (i-sacrum yakho) udibene emva phakathi kwamathambo amabini ase-hip aqukethe i-pelvis. Ngenxa yale ndawo, ukunyakaza owenzayo kunye nekhwele lakho lichaphazela kakhulu oko kwenzekayo emthonjeni wakho.

Ukuzivocavoca

Enye into ebaluleke kakhulu ongayenza ukuze ukwandise ulwazi lwakho lwangasemva kwendawo kufuneka uqaphele umgca wakho wezantsi . Nantsi indlela:

1. Hlala kwisihlalo esiqinileyo okanye kwisitulo. Zibeke wena ukuze ubunzima bakho batyalwe kwisihlalo ngendlela efanelekileyo. Isikhundla esinzima nakakhulu kule mzobo imile eludongeni. (Ndingacebisa ukuqala ngokuhlala kunye nexesha eligqityiweyo ukuma.)
2. Bamba kwiingalo zesitulo sakho. Ukuba usihlalo awunazo izixhobo, gcina kumda wedesksi okanye kumacala omhlalo wehlalo. Oku kuya kukunceda uxhase umva wakho njengoko uhambisa i-pelvis yakho. Abaninzi bethu abanakho amandla angundoqo esisisu , okubalulekileyo ekukhuseleni ukulimala emva . Ukuba oku kuzwakala ngathi, kuya kufuneka ufumane inkxaso eyongezelelweyo evela kwizandla zakho nezandla.
3. Ulungele ukuhamba. Yenza i-pelvis yakho phambili. Oku kuthetha ukuba xa usuphelile nale ntshukumo, iphezulu yeeplavis yakho (amathambo akho omlenze) iya phambili phambili. Ngeli xesha, phawula (encinci) i-arch ekhutshisayo kwi-back your back, kunye naluphi na ukwanda okuhambayo kwintsiphelelo ye-back back muscle. Isixa esilinganiselweyo sale niselo kunye nokunyaniseka kuyinto evamile.

1. Hlaziya kwakhona kwindawo yokuqala, apho uhlezi ngokuthe tye, kunye namathambo enqabileyo / phezulu kwintlanzi ngqo ngasentla.
2. Emva koko, jongela i-pelvis yakho. Oku kuthetha ukuba xa usugqibile ukuhamba, intloko yeplavis yakho (amathambo asempileni) iya kuba ngasemva kwezantsi. I- abs yakho inokufuneka isebenze kanzima ukukuxhasa kule ndawo, njengoko kuchazwe kwiNyathelo 2, unganqikazi ukuzinceda ngokufaka izandla zakho kwisitulo sakho. Hlola indawo yakho yokujika i-lumbar, uqaphele ukuba ithe yahlupha. Kwakhona, qaphela amanqanaba okuphazamiseka kwimisipha yangemva. Ingaba mhlawumbi ilula ngaphezu kokuphela kweNqanaba lesi-3? Ukuba kunjalo, oku kuqhelekileyo.

1. Hlaziya kwakhona ukuya kwindawo yokuqala, apho uhleli khona.
2. Phinda ulandelelanise kwakhona. Ngeli xesha xa usesikhundleni esiphambili (ukusuka kwiNqanaba lesi-3), phambanisa ngokufutshane kwaye uzame ukutsalwa kwesandla sakho phakathi komqolo wakho ongaphantsi kwaye emva kwesihlalo okanye udonga. Kufuneka ukwazi ukwenza oku. Yaye xa usesikhundleni esiphambili (ukusuka kwiNyathelo 5), mhlawumbi kuya kubakho indawo encinane phakathi kwe-back your back and seat back or wall.
3. Ukuba unengxaki yokuhambisa i-pelvis yakho ngasemva nangaphambili, unokucinga ukuba ibhasikidi okanye isitya semifuno. Njengesitya okanye ibhasikidi, i-pelvis ifom ejikelezayo, evulekile phezulu. Khawucinge nje imifuno ibekwe phambi kweso sitya kwaye isisindo saso siyanzela ukuzisa isitya (pelvis) sibe yinto ehamba phambili. Ukuze ubuyele emuva, cinga ukuba imifuno ebhaskini ifakwe ngasemva. Ubunzima babo bubangela ibhasikidi ukuba ibuyele emuva. Oku kunokukunceda ufumane ukuxhoma kwentshukumo.

Iingcebiso

1. Yenza lo msebenzi wokuqwashisa ukuhamba kweso sakhiwo kwisakhiwo somxhasi we-posture ngokukwenza ngokubuya kwakho eludongeni. Gcina izithende zakho kwi-baseboard; oku kuya kwenza ukuba i-abs yakho ingasebenzi!
2. Ukufudumala ngokwenza i- pelvic tilts ngelixa ulala e- supine .
3. Izinto eziqhelekileyo ezingasemva kwezithuba zangasemva (eziqhelekileyo zibhekiswe kunye nokuzivocavoca okuthe ngqo) zibandakanya ikhefu elide elingaphantsi kwaye libheke phambili, kwaye lincinci. Umncinci omncinci omncinci omncinci ubizwa ngokuba yi- flat back posture .

1. Ukuba ufuna ukusebenzela ezinye iindawo zokuhamba kwakho, zama le ngqungquthela yokuSebenza koPhulo .