Fumana iiNyathelo
Ukudweba ngenye yeendlela zobuchule bokuzinzisa ezifundiswe ukuhambisa izigulane ngexesha lezigaba zokuqala zonyango. Ngokuqhelekileyo, u-ophaphaza wakho uza kukucela ukuba uzuze ubuchule obunzulu bokuqulunqa ubuchule ngaphambi kokuqhubela phambili kwiindlela "zokumisela" ezisemgangathweni.
Injongo yomzobo ekusebenziseni, kunye nokukhwa kwesisu kunye nobuchule obufanayo, kukusebenzisa isisu sakho semisipha esezantsi.
Ngokusekelwe kwisikhundla sabo, esondele kakhulu kwikholamu yakho yomgudu kunye neengxowa, imisipha yokugulisa umgudu ingaba nempembelelo eninzi kwimpilo yakho.
Esinye isizathu sokufunda ubuchule bokuzinzisa ngaphambi kokuba uthathe uqeqesho olufanelekileyo kukuba baqala ukuqeqesha abazinzileyo ukuba basebenze xa usebenza. Kule nto, unokucinga ngomdwebo-ekusebenzeni njengokufudumala kwimisipha yakho engundoqo, uzilungiselela ukuba wenze i-trunk, i-pelvic kunye nokunyakaza kwamagqabi kuzo zonke izikhokelo.
Kwincwadi yabo, Ukuzivocavoca Ngokwempilo: Iziseko kunye Nezobugcisa , iiphilisi zomzimba uCarolyn Kinser kunye noLynn Allen Colby babika ukuba kuzo zonke izixhobo zokuzinzisa ezisemgangathweni njengamanje kwizonyango, ukudweba ekusebenziseni mhlawumbi kukuhle ukufumana imisipha emathunjini kunye ne-multifidus ukuze isivumelwano kunye. Ngenxa yokuba i-transverse kunye ne-multitifidus yinto ebalulekileyo ekuncedeni ukuzinza kwakho komgudu, le "co-contraction," njengoko kubizwa ngokuqhelekileyo, yinto eyintloko yokwenza umva wakho.
Nantsi indlela yokwenza umdwebo kwiManeuver
Ulale phantsi okanye ulungele ukwenza umzobo ekusebenzeni. (Supine nje ithetha ukulala emhlane wakho, ngelixa ulungele ukubhekisela kwisisu sakho.) Unokuzama kwakhona kwi-All-4s isikhundla (ezandleni zakho nasemadolweni kunye nentonga yakho kunye nentloko ehambelana nomgangatho.)
Ndincoma ukufunda i-teknoloji kwindawo yokulala ekhonkco, okuyiindawo eziphakamileyo apho amadolo akho egobile kwaye iinyawo zakho zihlala phantsi phantsi. Emva kokuba ufumene ubuchule, uphumelele kwisimo esifanelekileyo. Sebenzisa zonke ii-4s isikhundla ukuba ezinye izikhundla azikhathazi, okanye zihluke.
Sungula iNdawo engathathi hlangothi
Ukuze uqalise, qinisa umgca wakho wecala. Ukukhawuleza, kwaye enye yeendlela ezilungileyo, iindlela zokwenza oku kukujonga "ukugqithisa" kwimeko yakho yeplavic. Isizathu sokuba oku kusebenze kukuba i-wedge wedges yakho phakathi kwamathambo akho amabini e-pelvic ngemuva. Ngoko xa i-pelvis ihamba, umlenze ulandela. Ngokutshintshela i-pelvis phambili (yangaphakathi) kunye nomva (emva komva) uhambisa umlenze wakho, naye. Ngokuhlolisisa ezi ndawo, uza kuba nefuthe kwinqanaba lakho eliphansi lokubuya emva kwesi sihlandlo (nto leyo esiyifunayo.)
Inyathelo 1 Yenza i-Pelvis yakho ibuyele Emuva, uze Uhambe
Yenza i-pelvis yakho ibe yinto engaphantsi . Yiya kude emva kokuba unokuhamba ngaphandle kwentlungu okanye ukuphazamiseka. Myekeni kwindawo kwaye ubuye. Emva koko, gxotha i-pelvis yakho phambili phambili kwi-pelvic yangaphambili, kwakhona, uhamba kuphela kunokuba unakho ngaphandle kwentlungu okanye ukungahambi kakuhle. Phinda oku kancinane maxesha uze ufumane ukuxhoma kwayo.
Inyathelo 2 Yiza kwiziko
Kaloku ukuba uye wafumana ukugqithisa, yenza i-pelvis yakho phakathi kwezi ndlela zimbini. Vuyiswa! Uqale ukuqalisa ukungathathi hlangothi kweplavic. Le ndawo yindawo yokuqala yokufunda umzobo ekusebenzeni.
Dweba kwiMiscle Your Abdominal
Ukusuka apho, thabatha inzulu enzulu. Exhale, kwaye njengoko wenzayo, sondela kwiisifuba zakho zesisu ukuya emthonjeni. Vumela ukuba i-exhale ikuncede "ungene" kwindawo yakho engaphantsi kwesisu.
Okubalulekileyo apha kukungavumeli ezinye iintshukumo okanye iingcinezelo ukuncedisa. Ndiyayilinga, ndiyazi, kwaye unokwenza okanye uhambe ngaphandle kokuba uqaphele. Kodwa ukwenza lo mbhalo ngokuchanekileyo, kufuneka uhlalutye umzimba wakho ukuze udibanise imisipha kwaye uvumele ukuhamba.
Iindawo eziqhelekileyo zomsebenzi ongadingekile, uxinzelelo okanye ukuxhatshazwa kwemisipha ukubukela zibandakanya izimbambo ezisezantsi, isisu (bulging), kunye / okanye uxinzelelo ngeenyawo.
> Imithombo:
> I-Kinser, C., iColby, i-LA, i-Exercise Exercise: iziseko kunye nezobugcisa. 4 Edition. FA Davis Inkampani. Philadelphia, PA. 2002.