Indlela Yokunciphisa I-Backache Yakho Ngomngcipheko Omnye Wokulinganisa

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Iingcebiso Zobunzima Kwi-Backache Yakho-Imingeni Enomlenze Omnye

Iingcebiso Zobunzima Kwi-Backache Yakho

Ukunyaniseka akukuphela nje kwezemidlalo. Kanye nokudlala indima ebalulekileyo ekukhuseleni kunye / okanye ukulawula izifo ezinzulu ezifana nesifo senhliziyo, umdlavuza kunye nokunye, ukuhlala ngendlela - ngokugqithiseleyo ukugcina izihlunu ezinamandla kwaye ziguquguquke-kunokukunceda ukuba i-backache yakho ihambe.

Ukuba i-Back Back Yakho, Yomeleza i-Hip Muscle

Ingqungquthela ye-lateral (yangaphandle) i-hip muscle, ngokukodwa, iyona nto ibalulekileyo ekuncedeni umgudu (kunye nokuhamba, ukuqhuba, kunye nezinye iintlobo zokuzilolonga.) Ukuzigcina zizinzile kwaye ziguquguqukayo ziyinxalenye yinjongo yeenkqubo ezininzi zokuphucula umva.

• Idibeneyo: Fumana i-Perfect Physiotherapist

Omnye oQinisekayo be-Hip-Strengtheners

Makhe sithethe ngamandla. Isicwangciso esihle sokomeleza izihlunu ngaphandle kwe-hip yakho kukuba wenze imingeni yokulinganisela emalini. Olu hlobo lokusebenzisa lunamandla kwimisipha yakho (ikakhulukazi abo bangaphandle) ukusebenza nzima kunye nokulungelelanisa kakuhle. Nangona kuyi nyaniso ukuba iinqunqa zakho zifumana izibonelelo kulo, umva wakho uya kubuya umvuzo, ngokunjalo.

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Iinguqu ezibini ezinemivuzo yomngeni onomlenze omnye

Kungakhathaliseki ukuba yintoni inqanaba lomzimba wakho wokuqina, kukho ukuqiniswa kokunyusa okuqhubekayo kuwe. Akunakukwazi ukuma ngokupheleleyo emlenzeni omnye ixesha elide elaneleyo lokufumana izilungiso ze-gluteus medius kunye nezinye izihlunu zangaphandle, kodwa ulungiso olusebenzayo lukhona.

Emfanekisweni ongasentla, umzekelo usebenzisa imilenze yomibini ukuxhasa umzimba wakhe omileyo - kukuthi nje ngokuguqa umlenze owodwa (emlanjeni, emadolweni, nangamalungu angamaqhosha) nokunyusa omnye ukuya kwicala, ungeze umlinganiselo wocelomngeni kwiimisipha zecala layo eliphantsi. Imisipha yakhe yangaphandle emlenzeni omileyo yenza isabelo seengonyama somsebenzi, ukubonelela ukuzinza nokulinganisela kwesi sikhundla. Kwaye umlenze owandisiweyo unokuthi ufumane ukungqinelana okwezinye kwiindawo eziphambili zentlungu engenakwizintlungu ezizenzekelayo kunye nokuqina komzimba, kwakhona.

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Gxotha Indlela Yakho Yokuqinisa I-Hips ne-Back Back

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Gxotha iNdlela Yakho ukuze Uqine U-Hips and Back

Cinga ukuhamba ngemilenze enye xa uguqa, ukuba unako ukunyuka kwaye uphume kule ndawo ngendlela ekhuselekileyo kwaye ekhululekile.

Ukuba ungumqali okanye unempilo eqhubekayo, qalisa ngoku "ukuma" emadolweni elinye, kwaye ukwandisa umlenze omnye ukuya kwicala, ixesha. Oko kwathiwa, kulungile ukubeka umlenze wakho endaweni ethile phakathi kwephambi nangecala - kuxhomekeke kwinduduzo kunye nokukwazi kwakho ukuhlala uzinzile kule ndawo. Gcina iingalo zakho phantsi ngamacala akho kwaye ungazami ukuzithobela i-torso yakho.

Ukubandakanya iingalo okanye ukubandakanya i-trunk tilt kuqhutywe ngeenguqulelo zezi ndawo, kwaye ziya kukwandisa umngeni wakho. Kwakunjalo ukunyusa umlenze osondeleyo ngapha nangapha ngaphantsi. Emva kokuphuhlisa amandla anqwenelekayo kunye nokulinganisela ngexesha lolo lugxotholo oluphambili, ngaloo ndlela, ungaqala ukongeza kwisinye okanye ngaphezulu kwesigxina, umlenze okanye ingalo.

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I-Kneel, Inyanzelekile kunye neNjongo yokuTshabalalisa

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - I-Kneel, Eyinyameko kunye noPhulo lweNjongo

Uluhlu lweengxaki zokuguqa ngamathambo (kunye nomlenze omnye wongezelwa kwicala) elichazwe kwiphepha langaphambili ukubeka ibhola yokuzivocavoca kwelinye icala kwaye ubambelele kuyo ngokulula. ngesandla sakho. Bendlela kwi-joint yakho ye-hip, ugcine umqolo wakho uqonde kwaye ukhumbule ukuphefumula. Hlalani khona imizuzwana engama-10, kodwa ungaphantsi xa uqala ukulahlekelwa yifomu okanye amava entlungu.

Ukuba ungumqali ophezulu, sebenzisa into eyimfuneko ngaphezu kwebhola. Kodwa ukuba unyuke kumngeni okanye ezimbini, ungayibhalela ibhola ngaphakathi nangaphandle, okanye phambili nangemuva, ngenjongo yokuzinzisa. Oku kuya kubandakanyeka i-hip kunye nemisipha yomqobo njengoko usebenza ukuhlala kwindawo.

• Ezihlobene: Ukufudumala ngeBhola yokuzivocavoca

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches: Thatha izitebhisi. Ngeendlela.

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches: Thatha izitebhisi. Ngeendlela

Ndingumcebisi omkhulu wokuphelisa iingxaki zomzimba ezinokufumana izibonelelo zonyango kwimihla yam yemihla ngemihla. Oku kuthetha ntoni kuwe? Ngexesha elizayo xa ubona izitebhisi, cinga ukukhuphuka kunye / okanye wehla ezimbalwa zazo.

• Zama: Yenza Ukhuthaze Ukuzivocavoca

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Umngeni we-Balance Challenge

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Umngeni we-Balance Challenge

Umngeni omdala we-classic balance is to stand on a leg leg with another bent in the knee and hip. Bamba into ethile ukuba ufuna ukuxhoma, kwaye uhlale apho ukuya kwiintsuku ezi-15. Phinda oku malunga nama-5-10 amaxesha ngosuku.

Ungakulibala omnye umlenze, kodwa ukuba elinye icala libuhlungu, mhlawumbi yenza inguqu elula okanye ungenzi umsebenzi kuwo wonke icala.

Ukuqala, gcina iingalo zakho ngecala lakho, kodwa xa uhlala ubeka kule ndawo kuba lula (kwaye kufuneka kuhlale kungenabuhlungu, ngokuqinisekileyo), thabatha uhlangothi!

• Ulungele ukuloba? Zama 3 Uluhlu lwe-Hip ngaphandle olunokukunceda ukuba uxoshe ubuhlungu bokubuyela

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Ukunyuka kweMilinganiselo enzima

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Ukunyuka kweMilinganiselo enzima

Nantsi ihambo endiyifundileyo kwiklasi yokudanisa yokuqala kwiminyaka emininzi edlulileyo. Ingumngeni wokulinganisela umlenze owodwa uncike kakhulu kwimisipha yakho, ikakhulukazi iinqumle zakho zangaphandle, ukuze uncedise.

Qaphela: Lo mngeni awuwona wonke umntu. Kuphambili. Kwakhona, ukuba kubangelwa nayiphi na intlungu, thintela umsebenzi.

Ingcamango ukugoba emagqabeni uze udibanise nomgangatho. Gcina umgca omude ophezulu ukusuka phezulu kwentloko yakho ukuya ngasezantsi kweenyawo zakho (zomlenze owandisiweyo).

Ekuqaleni, unokwazi ukuhlala umgama wemizuzu emibini kunye / okanye awukwazi ukufikelela ngokupheleleyo, kodwa kulungile. Ngokuziqhelanisa, unokukwazi ukwakha amandla akho kunye nenani lexesha ochithayo. Injongo efanelekileyo inokuba ngu-5 okanye imizuzwana engama-10 ngelo xesha.

Musa ukulibala ukwenza oku ngaphesheya!

• Zama: INgcaciso yam yokuPhumela

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - I-Dance

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Ubomi bomdaniso

Kwaye ekugqibeleni, umdaniso wokuphila xa ucinga ngale ndlela.

Ziziphi amava ohlangabezana nazo zonke iintsuku okanye ngeveki ezibolekisa ngokweenkqubela-kodwa ngokukhuselekileyo kwaye kwinqanaba lakho lokukwazi-ukukhawuleza ibhalansi yakho emilenze eyodwa? Ukuba ufumana into ethile, thatha umzuzu. Iinqumlo zakho kunye nomva ungakubulela!

• Zama: I- Hamstrings, isikhundla sePelvic, kunye ne-Backache yakho