Ikhonkco ligama elichaza indawo yomzimba wakho xa ulele esiswini sakho. Oogqirha, njengezonyango zomzimba , sebenzisa ixesha eliqhelekileyo lokuthetha okanye ukubhala malunga nezikhundla ababeka kuzo izigulane zabo xa benika unyango olusesikweni, okanye xa bebenokwenza izinto ezithile zokunweba kunye nokubuya emva kweenkqubo ezibandakanya inkqubo yohambo lwekhaya .
Umzekelo omkhulu wokusetyenziswa kwesimo esifanelekileyo yi- yoga cobra pose . Kwi-yoga cobra, ulala ngesisu sakho, uze utyumle intloko yakho, amahlombe, kunye nesifuba.
Ngokuqhelekileyo, iiprogram zokuzivocavoca ekhaya ongayifumana kwi-physician okanye ugqirha, umzekelo, qalisa ngokuzilolonga apho ulala khona emva kwakho (ekuthiwa yi-supine position). Kungenxa yokuba, kwi-supine, ufumana inkxaso eninzi. Emva kokuba usuqulunqile amandla okuqala kunye nokulungelelanisa kwi-supine - ngokuqhelekileyo ingathathi ixesha elide ukuba wenze ukuzivocavoca imihla ngemihla - umqeqeshi wakho okanye umqeqeshi wakho uya kuqhubela phambili ekusebenziseni izinto ezenzekayo.
I-Prone ne-supine ziphakathi kweemigaqo ezichaza isikhundla sakho ngelixa usebenzise okanye ufumana unyango olusesikweni. Ziyabhalwa kwisicatshulwa sakho somonde, kunye nolunye ulwazi malunga nonyango kunye / okanye ukusetyenziswa kwemithi.
Amagama afanayo afaka uhlangothi lwamabala, izandla, namadolo (okanye onke ama-4s, okanye isikhundla setafile.)
Ukubuyiselwa Okubuyiselwayo ngokuqhelekileyo okwenziwa kwiSithuba esiPhezulu
Ukuzivocavoca kwisimo esifanelekileyo kunokukunceda uqine imisipha yakho emva - i-yoga cobra ekhankanywe ngentla mhlawumbi umzekelo omhle walo msebenzi. Ezinye iindlela zokomeleza izihlunu ezisezantsi zibandakanya ukunyusa okuphezulu.
Enye indlela yokusebenzisa kwisimo esifanelekileyo kunokunceda umva wakho kukuqinisa imisipha yakho. Imisipha enamandla iyakulinganisa imeko eyaziwa ngokuba yi-pelt yangaphambili ye-pelvis, eyona nto ibhekise phambili kwintshontsho yakho ye-pelvic. Ukugqithisa phambili ngokuqhelekileyo kukhokelela ekugqibeleni i-lumbar curve curve, imisipha yangasemva, kunye nentlungu.
Kukho iindlela ezininzi zokuqinisa iintsimbi zakho xa uhlala kwindawo ebonakalayo - kunye nokusebenzisa iiprops ezifana ne- Theraband okanye i-top-ball ibhola njengoko wenzayo kunokukwenza izinto zibe mnandi.
Ngokomzekelo, sebenzisa ibhola efanelekileyo ukufudumala ngokubeka ibhola phakathi kweenyawo zakho nokuphakamisa nokunciphisa imilenze yakho ephantsi. Emva kokuba imisipha yakho kunye nezinye izihlunu zifudumale, ungasebenzisa ibhola njengendawo yakho yokuxhasa (esikhundleni somgangatho) kwaye uphakamise kwaye unciphise imilenze ngaleyo ndlela.
Ukusebenzisa ibhola esikhundleni somgangatho kunokuba lula okanye kunzima, kuxhomekeke kwinto okhethayo ukuyenza nokuba ngaba ubeka izandla zakho phantsi ukuze uzinze umzimba wakho.