Qinisekisa Iqela Lakho Lomzimba Lomzimba Ukunciphisa Ubuhlungu Bokubuya

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Iingcebiso Zobunzima Kwi-Backache Yakho - Qinisa Imisipha Yakho

Iingcebiso Zobunzima Kwi-Backache Yakho

Amaqela amaninzi amaninzi afuna ukutshitshisa - ixesha elincinci - njengokuba nabani na abazinikele ngokwenene kwinkqubo yokunyamekela yokunyanga bayakuxelela. Ingaba yiyo le khowudi yakho?

Ngokuqinisekileyo kuya kuba nzima ukusebenzisana namaqela amaninzi aqhelekileyo - njenge-abs yakho, i-back, i-pecs, i-lats, i-quads kunye ne-hamstrings-uze uyibize ngosuku. Yaye ukuba awuyithandi ukusebenzisa, kodwa uyakwenza ngenxa yokuba uyazi ukuba unayo, isiphumo sinokukhuliswa.

Ukuba usebenzisa njengendlela yokucima intlungu emva, kubalulekile ukuba ungaphuki izihlunu ezincinci eziqhelekileyo, ezifana nezindebe zangaphandle nezangaphakathi. La maqela adlala indima ephambili ekumiseni i-pelvis yakho, leyo leyo inceda ukugcina umva wakho ophantsi uvuya.

Ukuze i-Back Back Yakho, Qinisekisa ii-Muscle zangaphakathi neze-Out

Enye indlela yokujolisa izicathulo zangaphandle kwenzalo ukwenza ngathi i-flamingo-ngamanye amagama, ndakanya umlinganiselo wokulinganisela umlenze kwimeko yakho. Ngeengcamango ezivela kwimingeni elula, ngokukhawuleza, khangela i- My Balance Balance Challenges ukuze uqinise ii-Hip Muscles zakho zangaphandle (Abathengisi.)

Ukujolisa izihlunu zangaphakathi zomthi (ezibizwa ngokuthi "abaxhasi") eziphambili zokukhawulela ukuzinza kwendawo yakho yeplavic (njengoko kunikezelwa ezinye izihlunu ze-hip, kunye nemisipha yakho yangasese kunye nemisipha yangemva), kwakunye nokukunceda ukuba ulinganise ubunzima bomzimba ngexesha lokuma, isilayidi.

Idibeneyo: Fumana i-Perfect Physiotherapist

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - IziPulisi ezilula zoLwazi

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Iipulati ze-Adductor kubaQaleli kunye nabantu abane-Back Pain

Abaqalayo abanokuqala kunye nabantu abaneentlungu ezibuhlungu bangakwazi ukufumana abaxhasi babo ngokuqhekeza ukulala (ngasemva kwakho) ngamadolo akho entle kunye neenyawo zakho zinyathele phantsi, kwaye ufake ibhola elincinci phakathi kwamadolo. Ngomnene ucofe ibhola uze ukhulule amaxesha angama-10-20. Zama ukulungelelanisa i-exhale yakho, kunye nokukhutshwa kwe-inhale yakho.

Ngendlela, oku kusemgangathweni wokuzivocavoca ngakumbi kwi-dayout okanye xa ungava kakuhle.

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Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Sebenzisa iSihlalo ukuqinisa iGroin

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Sebenzisa iSihlalo ukuze uqinise iiMisipha zakho zomzimba

Olunye uqeqesho lwendlela yokuqinisa intambo olulungele ukuqala kwabaqalayo kunye nabaninzi abaneentlungu ezisezantsi basebenzisa isihlalo.

Ukulala ngecala lakho, faka i-ankle kunye neenyawo zomlenze wakho ophezulu phezulu kwesihlalo sakho. Gcina umgca ongaphantsi umgca phezulu (ngaphandle kokuba kukho isihlalo phakathi kwababini.)

Ukugcina ifomu elungileyo kwi-trunk yakho, intloko yentloko kunye namagxa, phakamisa umlenze wakho ophantsi uze usibeke kwakhona. Ukugcina lonke umzimba wakho ngokulungelelanisa kubaluleke ngaphezu kokuphakama kumphakamo wemilenze. Oku kungenxa yokuba ukuphakanyiswa komlenze, kudibaniswe nefomu elihle kukuba "ufumana" abaxhasi.

Njengokuba kuqhutywe i-adductor pulses echazwe kwisilayidi esedlulileyo, zama ukulungelelanisa umzamo wakho nge-exhale yakho.

Zama: Yenza Ukhuthaze Ukuzivocavoca

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Yongeza Umngeni Omkhulu kwi-Groin Strengthener yakho

Iingcebiso zokuQinisekisa kwabaQaleli abanee-Backaches - Yongeza Inkinga enkulu kwi-Groin Strengthener yakho

Njengoko abathengisi bakho banamandla, unokucinga ukuba uphumelele kumanqanaba aphezulu omngeni. Omnye umsebenzi owenjenjalo uyintlukwano yecala elincinci elisezantsi eliboniswe kwisilayidi sangaphambili apho injongo yayikuphakamisa umlenze ongezantsi xa ugcina ifomu elungileyo.

Kule ndlela, uza kufaka ibhola elincinci okanye eliphakathi kwe-squishy ibhola phakathi kweenyawo zakho, uphakamise imilenze yomibini ngokufanayo. Bamba imizuzwana emi-2 ukuya kwe-10 uze wehla. Ibhola phakathi kweenyawo zakho kukunika "ubuchule," okanye ithuba lokuba uzive apho imilenze yakho isesibini, kwaye isondelelana. Ibhola iphinda ivelise i-contraductive ye-muscle.

Nceda ukhumbule ukuphefumula ngelixa imilenze yakho isemazulwini! Phinda uphakamise amaxesha ama-3-10, kuxhomekeke kwinqanaba lakho lokuzivocavoca, kwaye, ngokwenene amazinga akho entlungu. Ukuba umsebenzi ubangela intlungu, yenza inguqu lula okanye ungenzi oku oku. Ngendlela le nkqubela ineza inselele kwimisipha engundoqo, kunye ne-groin yakho.

Zama: Ukufudumala ngeBhola yokuzivocavoca