Ukuba unjengam, uvakalelwa ukuphonsa umgaqo-nkqubo - uhlale esihlalweni, uxinezele intlungu-ngaphandle kwefestile xa umva wakho ulimaza. Ufuna ukulala phantsi wakho kwaye uvumele ukuxhatshazwa kwemisipha kuphephe.
Ewe, ngoku unako - ngokusebenzisa "indawo yokulala". (Masivumeli umphathi wakho akubone.)
Ukuqamba ukulala kudla ngokucetyiswa njengendlela enkulu yokuphucula izihlunu.
Yaye yindawo elula yokucinga: Mane nje ulale emhlane wakho ngamadolo akho egobile kunye neenyawo zakho zihlala phantsi. Esi sikhundla siphinde sibhekiswe ngokuthi "indawo yokuphumla eyakhayo." Eli gama libonisa ukuba isikhundla sikwenza ithuba lokuphumula ngokwenyama-ngelixa lixesha elifanayo ugcine ingqalelo yakho ingqondo.
Indawo enye yokulala ehlala kwindawo yokubeka isihlalo, umbhede okanye enye indawo ephakanyisiwe ephakamileyo kwaye inkulu ngokwaneleyo ukuxhasa imilenze kunye neenyawo. Elinye igama lale mihluko yindawo "90-90". "Amashumi asibhozo anesithoba anesithandathu" kubhekisela kwizibonda zakho kunye namadolo. Ukuba usebenzisa le, qiniseka ukuba ukujonga ukuba amadolo kunye neenqabana zenza ama-angles afanelekileyo. I-90-90 incedisa ukulungelelanisa amaqela omgca wakho ongaphantsi kwaye ungaphantsi kwinqanaba elingathathi hlangothi.
I-Hook Impembelelo yokuLungisa kwiMotion Spinal
Ngokuqhelekileyo, xa amadolo akho aphelile, umlenze wakho uhlaziya.
Kodwa kwindawo yokulala, i-flex flexibility will be pretty minimal. Ngokufanayo, ukuba uneengxaki zediski, ukuxoxwa kwekhonkco kungazisa kwiimpawu. Ukuba yenza, misa umsebenzi; ukulala okuqhekezayo kungabikho isikhundla sakho.
Ukuncedisa inkxaso yakho emva kokuba ulala ulala, unokucinga ngokukhulula izihlunu zakho ze- quadriceps , ezitholakala phambi kwamalungu akho e-hip.
Vumela ukuba ubunzima bamathanga akho budibanise ngqo phantsi kweziseko zakho. (Ukuba amadolo akho kunye neenqabana ngokukodwa enokungama-90 degrees angle, oku kufuneka kufikeleleke kakhulu.) Ubunzima bemilenze yakho emagqabeni akho kunokukunceda uhlale uncinci (unqwenela ukuhamba kakuhle kunye nempilo emva). , enempembelelo yokunciphisa umqolo wakho osezantsi.
Ukuba unesifo sokugulisa umthambo, ubuhlungu bentlungu okanye enye imeko apho uvakalelwa khona okanye ukucaphuka xa ubude bakho buya kwandiswa (ukugqitywa), nceda uqaphele izinga lakho lokuthuthuzela njengoko usebenza kunye nekhanga lokucima elichazwe ngasentla. Kubalulekile ukuyeka ukuba kubangele nayiphi na intlungu. Isizathu: Ukubuyisela emuva (nokuba ixabiso elincinane) lingenza iimpawu ezihambelana nale meko yeemeko zibi nakakhulu. Ngendlela, ininzi yexesha i-arthritis kunye neentlungu ezidibeneyo ezifanayo zilingana neengxaki ezisemva kwekhola yomgca okanye i-vertebrae.
Ngoku ukuba uyayiqonda intsimbi kunye nokuphuma kwendawo yokulala yokulala, uthathe isitulo uze uthathe umthwalo! Imisipha yakho yangasemva ingakubonga kakhulu.
> Umthombo:
> I-Kinser, C., iColby, i-LA, i-Exercise Exercise: iziseko kunye nezobugcisa. 4 Edition. FA Davis Inkampani. Philadelphia, PA. 2002.