Yomeleza imisipha yakho yangundoqo kunye nemva
Ukuzivocavoca okubuyiswayo ngokuqhelekileyo kwenziwa ngokuqhelekileyo ngexesha eliphantsi kwesimo esifanelekileyo.
Ukuzivocavoca kwisimo esifanelekileyo esichazela emva izihlunu akunokuba kuwe ukuba unesifo somzimba wamagciwane okanye iingxaki ezihlangeneyo. Ngakolunye uhlangothi, iimeko zangasemva ezifana ne- disni ye-herniated zineenkxalabo zokongezwa- oko kuthetha ukuba bahlala behamba kakuhle kwiimpawu zokunyusa, ezifana ne-pressed up.
Ukuba awuqinisekanga ukuba ubude bokubuyisela nokusebenzisa kwisimo esifanelekileyo, buza ugqirha okanye ugqirha wenyama ngaphambi kokuzama oku kulandelayo.
Indlela yokwenza
Ubunzima: Kulula
Ixesha elifunekayo: imizuzu emithathu
Okukufunayo: Umgangatho ophezulu, umgangatho wokulala.
- Qala Indawo: Uxokelele (kwisisu). Isikhundla esicacileyo sivame ukwandisa i-arch kwisithuba sakho esiphansi, ngoko ke ukuba le nto ingakhathazeki, faka umcamelo phantsi kwendawo yakho yesisu.
Beka ibunzi lakho phantsi. Ngokufanayo, ukuba uziva ufuna udweliso okanye inkxaso, faka ithawulini edibene okanye umcamelo omncinane phantsi kwebunzi lakho. Qaphela: Izibhambathiso zakho mazibe zilungele kwaye izibilini zakho zihlala phantsi ngaphantsi kwetrunk yakho. Izandla zakho kufuneka zihambelane namagxa akho, kunye neentende zakho zijongene nomgangatho.
Inhale.
- Cindezela phezulu: Ukugcina umqolo wakho, intamo, kunye nentloko ukulungelelanisa, phuma kwaye ucinezele izibhengezo zakho kwisantya ukuze uphakamise i-trunk yakho. Indlela ophakamileyo oya kuhamba ngayo kufuneka imiswe, kuqala ngentlungu - ngamanye amagama, gcina intlungu yentlungu ekhululekile. Ngaphandle koko, zama ukuza kwindawo oxhasa ngayo ubuninzi bomzimba wakho kwiimphambili zakho kunye neenduli (kunye nemida yeemilenze kunye neentonga zeenyawo zakho, kunjalo.) Emva kwexesha uya kukhulisa amandla emhlane wakho, amahlombe, kunye neengalo, eziza kukunika inkqubela phambili ekukhuliseni iindlovu zakho zonke iindlela. (Kodwa nceda ungazifaki ngokuchanekileyo.) Kule ndawo inzima kakhulu, ubunzima bakho buya kuxhaswa ngezandla zakho (kunye kwakhona nemida yeemilenze zakho kunye neentonga zeenyawo zakho.) Naluphi na uhlobo, gcina isikhundla esiphakathi kwama-5 ukuya 30 imizuzwana. Ungalibali ukuphefumula!
- Buyela kwisiQalo sokuQala: Bhuqa, phuma kwaye uphucule phantsi ukuya kwindawo yokuqala. Ukuhambisa ngokukhawuleza imingeni yakho ye-abs, imva, kunye neengalo ezingaphezu kokuvumela ukugqithisa ukwenza umsebenzi kuwe. Kwakhona kwakha amandla angundoqo kunye nokuqwashisa umzimba.
- Phinda kwakhona: Phinda ngokulandelelaniswa kwakhona kokulandelelana kwexesha lesi-3 ukuya kuma-5 kunye nefom efanelekileyo kunye nobuchule.
Iingcebiso
- Gcina amahlombe akho avule kwaye avule phambili.
- Gcina umgudu wakho ngomgca omude ongaphenduliyo ovela phezulu entloko yakho ukuya ngasezantsi kwepilvis yakho ngexesha lokujikeleza. Oku kuya kukunceda ukuba ungacwangcisi nje izihlunu zakho zangemva kodwa izibilini zakho, ngokunjalo.
- Musa ukuphakama kakhulu ukuba "kink" kwindawo yakho ephantsi. Oku kungabangela intlungu kwaye kuya kubangela ukuba "ukukrazula" yakho engekho.