Kuqhelekile ukudibanisa ukuhlala kwithuba emva kokukhula, kodwa ezinye izinto zingabandakanyeka ngokunjalo. Ngaphezu koko, ukuba wenza ukuqhuba okufanelekileyo rhoqo, unokufumanisa ukuba iminyaka ayiyena umqobo wokuba uhamba kakuhle kwaye unokucinga.
Ukunyameka kokusesikweni, ngokukodwa kumqolo ongentla, kunokubangelwa yintambo yembambo ephoxisa kwi-bonevic pelvic.
Bobabini intambo yomlenze kunye neengcambu zibaluleke kakhulu kwiinqununu zomzimba; bebonke, benza izinto ezininzi esizibiza ngokuthi "ingundoqo."
Njengoko i-back back slumps okanye i-compress, unokufumanisa ukuba ulahlekelwe ngamasentimitha ukusuka ekuphakameni kwakho.
Xa ezi zakhiwo ezinkulu zihamba ngendlela engafanelekiyo, njengokuba kunjalo kwiimeko ezininzi zokungahambi kakuhle, izihlunu ezinamathele kubo zingaba nzima, zibuthathaka okanye zombini.
Nantsi indlela elula yokwenza umsebenzi wokuqwashisa okuza kukunceda ukuphakamisa intambo yakho yomlambo ngaphandle kwethambo le-pelvic. Ukwenza rhoqo imihla yam uncedo lwakho lokuhamba, kunye nokukhulula iintlobo ezininzi zeentlungu zentlungu.
- Unokuhlala okanye umelele lo msebenzi. Ukuhlala kunokunceda ugcine ugxininiso ekusebenzeni ngokufanelekileyo. Ukuma kungenza umngeni ukuqonda kwakho umzimba, kwaye kukukunceda ukuba uzivele indlela intambo yokukhwela kunye neentshukumo eziphezulu ezithintekayo ezichaphazela ukunyanzeliswa kwe-pelvic ne-back back.
Zombini iinguqulelo zinika iingenelo, kodwa unokufuna ukuqala kwindawo ehleliyo. Emva kokuba ufumene iisiseko zolu luvo, unokwenza ukuba uqhube phambili ukuma.
- Beka i-pelvis yakho ke ngoko kuhamba phambili. Njengoko ufunde kwi- pelvis kunye ne-back curve yokuqhelanisa nokuqhelanisa ukuqhutyelwa kwe-postment , le ntshukumo ezayo iya kugxininisa i-curve yakho yangaphantsi encinci ngelixa ulungelelanisa ngokuqinisekileyo imisipha yakho ephantsi. Ngaphandle kokuba unamava amaninzi kumqolo wakho omncinane okanye unesithuba esiphantsi sithuba sokubuya , ukuseka nokugcina le ngqungquthela kwindawo yokuhlala kufuneka ube nomuhle okwemvelo.
- Bhoxisa, uphinde ugxininise ukuphakanyiswa okuphezulu kwembambo yakho.
Inhaling kubangela ukuba umlenze kunye nezimbambo zandise kakhulu. Kulo msebenzi, sebenzisa ukuphefumula njengesixhobo sokwandisa ngokuphakamisa ukuphakanyiswa nokuhamba kwendawo yokukhwela. Ngamanye amagama, musa ukuphuma kwindlovu yokunyusa. Kunoko, jonga indlela inyolo exhasa ngayo ukuhamba kweembambo zakho kunye nomva ongaphezulu, kwaye uhlakulele izihlunu ukusuka apho.
Yenza okusemandleni akho ukuphakamisa intambo yeembambo ngokulinganayo kumacala omabini. - Exhale uze uvumele umbhobho wakho kunye nomqolo ophezulu uphindele kwindawo yawo yemvelo. Unokufumanisa ukuba ngokuziqhelanisa, olu lwendalo, oluqhelekileyo, oluguqukayo, luya kutshintsha, kwaye ufumana umgama ophakathi kweebhere kunye neentsimbi zakho.
Vuyiswa! Umbhobho wokuloba usebenza! - Phinda ufike kwiihlandlo ezili-10 kanye okanye kabini ngosuku.
Ukuphakanyiswa kwe-Rib Cage Exercise Pointers
- Ukuba udinga isikhokelo esincinci kumqolo wakho ongasentla, yenza umsebenziso wakho emva komdonga.
- Olunye uhlobo lweentlanzi kunye nombhobho wokuloba ukuqeqeshwa kwithuba lokuqeqesha uqeqesho ukuphakamisa iingalo zakho ngenye indlela. Oku kuya kunika ithuba elifanelekileyo lokuqeqesha ulwazi lwakho. Zibuze: Ndithintela njani i-rib cage xa iingalo zam ziphakanyisiwe? Ngaba ukuphakamisa iingalo kwenza le nto ibe lula, nzima okanye ihluke nje? Oku kukuthi uqaphele.
- Ukuphucula imizamo yokuphucula emva kwesikhashana, cinga ukulula izandla zakho.
Khuphula i-Rib Cage yakho - kunye neNyawo yakho nge Yoga
Ukukhangela ezinye iindlela zokuqinisa ukuhamba kakuhle?
Ucwaningo lwe-2017 olupapashwe kwi- International Journal ye-Yoga lubonisa ukuba indlela enhle yokwenza intsebenziswano yakho ingundoqo kukubandakanya iintlobo zeendlela zokuhamba nge-yoga kwixesha lakho.
Ngenxa yokuba izihlunu zidibanisa kwiindawo ezahlukahlukeneyo kwi-cage cage, kuyacaca ukuba zidlala indima ekumeni, ukulungelelanisa kunye nokulinganisela.
Abaphandi bafumanisa ezimbini izihlunu, izibilini zangaphandle kunye nesisu esisisigxina, njengento ephambili xa kufikelelwe kulungelelwano oluhambelana kakuhle.
Bancoma i-chaturanga dandasana, i-aka ezine abasebenzi abanezandla, okanye iplanki ephantsi, ukwenza i-oblique yangaphandle, kunye nezidumbu zangasese ezithintekayo, ngokubhekiselele kwiminikelo yazo yokuhamba kwimeko enempilo. Ziyakhuthaza nokuba i-adho mukha svansa, ejongene neenja ezibhekise phambili, kwi-external oblique muscle.
> Umthombo:
> Rathore, M., kunye. al., Ulungelelaniso lwe-Anatomical ye-Core Muscle Activation kwi-Different Yogic Postures Int J Yoga. NgoMeyi-Agasti 2017.