Indlela yokuphuma kwiBhedi ngaphandle kwe-Backache

Ukhuselo luya kuNciphisa ukuNciphisa iMbuyiselo yakho

Abantu abaninzi bavusa kusasa ngokunyamezela. Ufuna ukukhusela umva wakho xa uphuma ebhedini ngokusebenzisa ukuhamba okukhuselekileyo okunciphisa ukuguquka. Awunakuze ucinge ngendlela ophuma ngayo ebhedeni kwaye ingaquka ukuphika. Sebenzisa ezi nyathelo ezisibhozo ukuze wenze ngokuchanekileyo.

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UkuPhuzisa okuNzulu kunye nokuThengisa

Zama ukuchitha ixesha elingaphambili ngaphambi kokuba uphume ebhedeni wenze ukuphefumula nokulula. Khawuqwalasele oku kukufudumala kwimimiselo elandelayo. Xa ulula, konke okufuneka ukwenze kubeka umzimba wakho emigqabini embalwa kwaye ulungele ukuphuma ebhedeni-ngokukhuselekileyo, kunjalo.

Xa ulungele ukuqala ukuphuma ebhedeni, qalisa ngokulala emhlane wakho, kufuphi nomda wombhede.

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Bend Your Knees

Emva koko, guqa amadolo kwaye ubeke iinyawo zakho zinyathele phezu kombhede. Oku kubizwa ngokuba yindawo yokulala . Kufana nokudweba kwindlela yokusebenza , inqobo yendlela yokuzinzisa efundiswa ukuhambisa izigulane ngezigulana zokuqala zonyango.

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Qalisa kwi-Side Side yakho

• Ngoku uqalise kwicala lakho. Njengoko wenza oku, qiniseka ukuhambisa i-trunk yakho njengeyunithi, kunokuba uyijike.
• Ukugcina iindawo zihlangene, unokucinga ngendonga yentsimbi okanye ingodo yomthi eqhuba ubude bomgudu wakho, uqala ukusuka kwindawo yamagxa kwaye uhambele ukuya kwindawo yokumisa.
• Kwakhona, vumela ukusila komhlaba kukuncede uqhube.
• Isitshixo ekuphumeleleni sigweme ukuqinisa ngokusemthethweni umva wakho okanye izihlunu.

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Zizenzele Ukuhlala

• Ukusebenzisa ngezandla zombini, zitshintshe ukuya kwindawo ehleli kuyo.
• Njengoko ufika, ugobe ngobumnene emagqabeni nasemadolweni.
• Qhubeka usebenzisa umgca womgca phakathi kwinqanaba lomgudu wakho, kwaye khumbula ukuba ungaphambuki.
• Vumela ubunzima beemilenze zakho ukumbamba isikhundla sakho, kukuvumela ukuba utyhoboze umzimba wakho wonke.
• Hamba ngokukhawuleza njengoko ufuna ukufeza le ntshukumo ngokukhuselekileyo kwaye ngokukhululekile.

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Ukulungele Ukuma

• Emva kokuba uhleli, uthathe umzuzu wokuphumla, ukuba ufuna.
• Emva koko, xa ulungele ukuza ukuma, qalisa ngokuqinisekisa ukuba uhleli ngokulinganayo kumacala omabini esihlalo sakho.
• Hlala phezulu uze ufune ngokukhawuleza ukugubha umqolo wakho ongaphantsi ukuze uncede utshintsho kwiiyure ezininzi zokulala ukuya ekumi.
• Beka umlenze omnye phambi komnye phantsi.

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Ukuguqula phambili kwi-Hips

Bend i-trunk yakho phambili ukusuka kumajoyini akho enqeni xa ugcina umqolo wakho ngqo.

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Ulungelelanisa ukuza

• Cindezela iinyawo zakho phantsi phantsi ukuze ufumane umgangatho wokuza.
• Ukulungisa imilenze yomibini ngexesha elinye xa uvuka.

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Inyawo kunye

Yenza umqolo wakho umva phambili ukuze udibanise phambili.

Ndiyakuvuyela, uphakamisile kwaye ulungele ukuba nomhla omkhulu.

Unokufuna ukwenza isantya emva kwelula ukuphucula ukuguquguquka kwakho. Kwakhona, cinga ukufumana indawo yokulala ekhululekile engabangela ukuqina okungaphantsi komva.

> Umthombo:

> Kisner C, uColby LA. Ukuzivocavoca ngokwempawu: Iziseko kunye Nezobugcisa . Philadelphia: FA Davis; 2013.