Ukuzinzisa Isikolo Sakho Sokuphucula Impilo
I-Lumbar kunye nesimo sokuzinza komlomo wesibeleko ziphela zonke iintsuku. Kule nqaku, uya kufumanisa ukuba kutheni - kwaye ufunde oko kufuneka ukwenze ukuze uqalise kunye nenkqubo yakho.
Amandla amakhulu kwi-Back and neck Rehab
Iikliniki ezininzi zokuhlala kunye namaziko okwelapha okwenyama ngoku ngokuqhelekileyo anika izigulana zentliziyo kunye neentamo "iinkqubo zokuqinisa eyona nto."
Ezi nkqubo, ezijolise kwiimisipha zesisu esisemva, izikhonkwane kunye namahlombe, zingathucula ukulungelelaniswa kwithuba emva kokusinceda ukunciphisa intlungu.
Amandla amakhulu angenelela kuhlobo lweempawu zomzimba eziyimfuneko ekukhuseleni umqolo ongemva ongenzeka xa uqhuba imisebenzi yemihla ngemihla, imidlalo okanye umdaniso.
Izinzuzo zamandla angundoqo ziguqulela kwisihluthulelo sosizi, uthi uSusan Eaton, utitshala we-yoga kunye nentloko yeenkonzo zonyango eSint Francis Memorial Hospital eSan Francisco. Imilinganiselo emihle yokunyamezela ikhuthaze ukulungelelaniswa okunempilo kwamathambo kunye nemilenze yomgudu, kwaye uvumele izihlunu ukuba zigcine ubude obuqhelekileyo. "
Yintoni "iCore"?
UDkt. Andre Panagos, ugqirha wezemidlalo kunye neengcali zomgudu kwisibhedlele saseNew York Presbyterian, uchaza ingundoqo yomzimba njengesigxina esinokunyamekela ukuxhaswa kwemali emininzi yokuzikhandla - ubuninzi ngaphezu kwemisipha yangemva.
U-Panagos ubonisa ukuba ukuba yonke into ngaphandle kwamathambo omgudu asuswe, kwaye iiplani ezingama-20 zafakwa kwi-top, i-column ye-vertebral yayiza kubhuqa kunye nokuwa. Iingcambu ezijikeleze le ngxinxu zixhasayo zinika inkxaso engaphezulu komsebenzi ongokwenyama kunokuba umqolo wamagxa, uthi.
Izibilini ziyisisombululo esisisiseko, kodwa ezo zintlanzi kunye ne-back play zibaluleke kakhulu.
Iintlobo zeeNkqubo eziQinisekisa kakhulu
Ukuqiniswa okubalulekileyo kukunika amandla anesigxina, eguquguqukayo i-trunk muscle exhasa amathambo ahambelana kakuhle. Ukuzivocavoca iinkqubo ezijoliswe ekujoliswe kuyo ekujoliswe kuyo ngokusisigxina, ngokunjalo nakwezinye iindawo zeeplavis.
Ezi ntsuku zenkqubo zokuqiniswa komgaqo-siseko zinokufumaneka kwiindlela ezininzi kwaye zingabizwa ngamagama ahlukeneyo kubandakanya: i-Pilates, u-stability lumbar, uzinzo lwentsholongwane, uxhaso lwentloko kunye nokusebenzisa iziqu. Iintlobo zeeprogram zivela kwidolophu-ezimiselweyo (iinkqubo zokuzinzisa) kwiiseshoni zokuqeqesha kunye nokuzivocavoca (iipilates, i-yoga kunye nesisu somzimba) kunye nokunye.
Funda indlela yokuqhubela phambili iinkqubo zakho eziqhelekileyo ezilula ukujongana nocelomngeni: Ukuqhubela phambili kwi-Ab yako Exercises
Iiklasi kunye nokuSebenza koQinisekiso lwangundoqo
Ngaphandle kweklinikhi yangaphambili, inkqubo yokuqinisa eyona nto ingathatha indlela epheleleyo yokuphucula isisu, okanye ingasebenzisa iindlela ezicwangcisiweyo zengqondo-mzimba eziqesha ukuphefumula, ukuqwashisa umzimba, kunye nokulungelelanisa kakuhle kunye nomsebenzi wesisu.
Ukufumana inkqubo kunye notitshala ofanelekileyo kwinqanaba lekhono lakho kunye nokulimala okanye imeko yakho iyimfuneko. Nazi ezinye iingcebiso:
- Udliwano-ndlebe nomqeqeshi ngokuphathelele isatifikethi, amava kunye nolwazi olusebenzayo ngentlungu nangentamo, kunye nezakhono zonxibelelwano (kubandakanywa nezakhono zokuphulaphula kakuhle).
- Ukuze ugweme ukukhathaza ukulimala okanye imeko, zama ukufumana utitshala onokuyibona xa kufanelekile ukuba ubone ugqirha okanye ugqirha, kwaye ufuna ukukuthumela.
Ngaphambi kokuba Uqale iNkqubo yoQinisekiso engundoqo
Kukho iinkqubo ezininzi zokuqinisa izinto ezifunekayo, kodwa zenziwe ngokuchanekileyo, uhlobo ngalunye kufuneka lujolise ekudaleni nasekuphuhliseni ukunyameka komzimba.
Ukuze usebenze imisipha engundoqo, kufuneka uqale ufikelele kubo, kwaye ngokuqhelekileyo kuza ngesimo sokusungulwa kunye / okanye ukulungiselela. Umqeqeshi omhle okanye umgqirha uya kunika abaqalayo (kunye nezikhumbuzo, njengoko uqhubeka).
Umyalelo kunye nomsebenzi wokulungiselela ungabandakanya iindlela zokuphefumula kunye nolwazi malunga nokubeka iindawo zomzimba ezinjengeenyawo zakho, i-pelvis kunye namagxa - konke okujoliswe kukukunceda ukuba ufumane kwaye usebenze isisu sakho esiswini , kwaye usebenze ngokulungelelaniswa kakuhle. Akufanele usebenze ngentlungu ukuze ufumane iziphumo ezilungileyo kunye neenkqubo zokuqiniswa.
Ezihlobene: Ukuphefumula nokuzivocavoca - Indlela abaSebenza ngayo kunye
Qaphela i-Crunches
I-Panagos ilumkisa malunga nokwenza i-crunches: "Xa wenza i-crunches usebenza kuphela kwinqwelo enye.Kodwa umgudu kunye nemisipha yayo yimizimba emithathu-iyahamba yonke indawo. i-crunches, inokunceda ngokwenene. "
Inkqubo yokuQinisekisa okuQinisekisiweyo-I-Series Series
Emva kokuba unolwazi malunga nendlela osebenza ngayo i-abs yakho enzulu, zama izenzo ezimbalwa ezilula ezisebenzayo zonke izihlunu zokuhamba. Ezi ziqalo ziqala inkqubo yokuphuhlisa i-trunk stability. Imizekelo ibandakanya ukunyuka kwe- pelvic , kunye nezinto ezimbalwa ezifana ne-yoga ezifana ne- bridge exhaswayo kunye ne- spinal twist , ukuba kufanelekile kwimeko yakho.
Kaninzi
Ukomeleza okuQinisekisa ukuQinisekisa - Ukuzinzisa kunye nokuQiniseka kweDynamic
Njengoko uhamba phambili, umqeqeshi wakho wezakhono okanye umqeqeshi uya kukunika ingalo kunye / okanye umlenze wokunyakaza owenza umngeni kwi-trunk ukuhamba. Kuya kuba ngumsebenzi wakho ukugcina i-trunk yakho isaphila, ngelixa uyenza. Yiloo nto eqeqesha u- ab , umva kunye nezinye izisipha zangasemva ukuzinzisa umlenze.
Emva kokuba ufumene isakhono se-torso esasasazo, unokuyilomngeni ngokwengeziwe ngokuziqhuba ngokuziqhelanisa ngezixhobo ezicwangcisiweyo ezifana neebhola ezifanelekileyo okanye i-foam rollers. Olu hlobo lomzimba luyaziwa ngokuba luzinzi oluzinzileyo.
Ngokusebenzisa uzinzo kunye nokusebenza okuzinzileyo okuzinzileyo, ngokuqinisekileyo awuyikufumana kuphela umnqweno onamandla, kodwa ulungelelaniso olulungileyo kunye nokulungelelanisa, ngokunjalo.
Inkqubo yokuQinisekisa eyona nto efanelekileyo
Inkqubo yokomeleza eyona mqobo yinto ekhethwe ngabanye ukuze ihambisane nendlela yokuphila kwaye isebenza kakuhle ngobuntu bakho. Kunokuba uzame ukukrazula abali-10 okanye ngaphezulu abahlaseli babhe kanye okanye kabini benethemba lokufumana isiseko esomeleleyo, kungcono ukusebenza noogqirha, ugqirha, umqeqeshi okanye utitshala ukuba enze inkqubo onokuyenza kwaye uya kwenza imihla ngemihla.
Ngokutsho kwe-Eaton, ukudala inkqubo yokomeleza eyona nto ayilula nje ngokulandela amanyathelo ambalwa avela kwincwadi okanye kwiwebhsayithi. Uthi: "Akukho msebenzi owenzela wonke umntu," esho. "Abantu abaneengxaki zomva okanye zentamo abangakaze bazisebenzise baya kufuna inkqubo ehlukileyo kakhulu kubadlali abanokulimala befuna ukubuyela kumdlalo."