Ukubuyiselwa koMsebenzi wokuNciphisa iMiscle Intlungu kunye nobuhlungu

Amaxesha amaninzi iintlungu zentlungu zibangelwa okanye zenziwe zibe nzima ngakumbi ngokuxhatshazwa kwemisipha, ingakumbi xa ukuxhatshazwa kusekufutshane okanye kufutshane namagxa omgcini, izilingo zomlenze, kunye / okanye amanxeba. Ngoko xa umva wakho uphatha kakubi ekupheleni kosuku okanye emva kokuzivocavoca, cinga ukuba uzame ukulandelelana ngokulandelelana.

Uninzi lwamagqabantshintshi kumaphepha alandelayo alusetyenziswe kwipilisi yokwenyama ukuze uncedise ukulungisa izihlunu ukuba zibe "ngabadlali," oko kukuthi, ukuzisebenzisa ukuze zisetyenziswe ezintshukumo ezisemgangathweni ezifana nokuhamba ngentlungu, ukugoba, ukufikelela kunye nokunye . Ngoko ukuba uyazi ukuba kufuneka ube namandla kwi-core, le nkqubo ekhawulezayo kwaye kulula ukuyilungiselela ukuba ube ngumsebenzi onzima.

Zonke ziqala ngokuphefumula nokuqonda komzimba.

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Ukufudumala nge-Diaphragmatic Breathing

Ulala phantsi kwisitya (indawo yokulala), isithuba sakho semilenze egobileyo kunye neenyawo zakho zihlala phantsi. Beka izandla zakho kwisisu sakho.

Yenza ngokukhawuleza kwaye ngokujulile ngeempumlo zakho. Njengoko utyumba, i-rib yakho ye-rib cage iyakwandisa kwaye uya kuziva ukuba izandla zakho ziphakama njengoko isisu sakho senyuka. Exhale ngokusebenzisa imilomo. kwaye usebenzise isinyanzelo esiphezulu kwindawo yesisu ngezandla zakho, "ukunceda" inkqubo kunye.

Sebenzisa ixesha elifutshane ngale ndlela; njengoko wenzayo, qaphela ukuba umzimba wakho uphumule, kwaye uxhaswe ngumgangatho.

Kaninzi

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Sungula iNdawo engeyiyo iNdawo kwaye ungene kuyo

Ukukhawuleza ukuseka umgca ongathandabuzekiyo, ujikeleze i-pelvis yakho yonke indlela eya phambili yonke indlela emva kwamaxesha ambalwa. Emva koko ulungise phakathi kwezi zimbini.

Ukusuka apho, uya kwenza umzobo ekusebenzeni . Thatha i-nice deep inhale. Exhale, kwaye njengoko wenzayo, sondela kwiisifuba zakho zesisu ukuya emthonjeni. Vumela ukuba i-exhale ikuncede "ungene" kwindawo yakho engaphantsi kwesisu.

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Ukukhupha Umbuyiselo wakho ngeeKnees to Chest

Ngoku ulungele umva omkhulu wokukhulula ukuhamba, amadolo esifuba. Beka ingalo enye malunga needolo ngapha nangapha, uze uguqe phambi kwesifuba sakho. Njengoko wenza oku, vumela ukugoba emadolweni kunye ne-hip ukwandisa (ukuba oko kunokwenzeka ngaphandle kokubuhlungu okanye ukuphazamiseka).

Ukugcina idolo lokuqala, phinda kunye namanye amadolo. Isikhundla sakho sokuphela siya kuba ngamadolo emabilini akho kunye neengalo zakho zifakwe ngokukhawuleza ngaphaya kwamathambo akho ama-shin (efumaneka phantsi kwamadolo akho).

Kule ndawo, unokuba uzive unonophelo oluhle lokubuya emva. Ukuba kunjalo, nwabele!

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I-Pelvic Tilt

Ekuhambeni kwesi sihlandlo, wenza iibhanti ezincinane ze-pelvic ukuze ubeke umqolo ongathandanga. Kakhulu! Ngoko sele usenayo isingeniso kwinto oza kuyenza ngoku njengesenzo "esisemthethweni". Ukunyakaza kwe-pelvic kuyindlela yokuqala yokuqala kunye nokuqiniswa kokubuyisela emuva, kunye nokuphucula ukuphucula.

Kwiindawo zokuxhoma, bhuqa, uze uphume. Ngethuba lokukhupha, bhala isisu sakho ngasemva (kunye nomgangatho). Vumela ukuba ngokwemvelo ukudonsa umgangatho weeplavis yakho phezulu phantsi. Qaphela: Oku kuya kuba yinxalenye encinane kakhulu, ngakumbi ekuqaleni. Kulungile. Ngokuziqhelanisa, udidi lweentembelo luya kukhula.

Ukufakela kwaye ubuyele kwindawo yakho yokuqala, ngokunyanisekileyo ubeke endaweni yakho yeeplavis kunye nomgudu.

Phinda amaxesha ambalwa. Njengoko uqhubekela phambili, zama, ngokubanzi, usebenzise izibilini zakho ezantsi ukuze ugunyaze ukunyakaza. Ngokufanelekileyo, izihlunu zakho ziza kuhlala zikhululekile; Ngale ndlela, uhlakulela uhlobo lwenamandla exhasa ingundoqo yakho yangaphakathi.

Kaninzi

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Phumla I-Back Back Back With Exercise Army

Enye inkalo yokuzinza okuyiyo yinkxaso kwiimbilini ezisemaphandleni nakumacandelo omhle. Nanku ukuhamba okulula kunokukunceda ukujongana nale nkxalabo ebalulekileyo.

Ngethuba xa usendaweni yokuloba, kunye neengalo zakho ngokuthe tye (kodwa izibhambano zingavaliwe) kwaye zingaphantsi ngamacala akho, zikhupha uze uphakamise iingalo zakho. Injongo kukubazisa kwi-angle ye-degree-90 kunye nomgangatho, kodwa ukuba unentlungu, ihlombe eligciniweyo okanye enye ingxaki iya kufikelela kwimeko enokuyenza.

Zama ukugcina i-trunk yakho yokuma njengoko uhambisa iingalo zakho. Oku kufuneka kusebenze izibilini zakho, kwaye yinto enhle. Vumela ukuhamba kuvela kumagxa akho ehlombe emva; kunjengokungathi zidibanisa phantsi njengendlela yokusebenzisa ubunzima beengalo zakho phezulu.