Uma ubona izithombe ezikhuthazayo zemizimba ye-bithey bendy iphendulela ngaphakathi ngaphakathi kwe-jaw-yehla emuva ukugoba, ungase ucabange, "Wow! Angikwazi ukukwenza lokho. "Uma ungena kuzo zonke izigaba ze-yoga zamazinga noma ekilasini elidala lokuzivocavoca esikoleni, mhlawumbe ulungile. Kodwa uma ubuyela emuva ebuchosheni, i-Pilates nje ingaba indawo yakho engcono kakhulu ukuqala.
Izinzuzo Zembuyiselo Emuva
Ngaphambi kokuba unqume ukuthi asikho isizathu esihle ngempela sokubhekana nokubopha emuva, ake sibheke ngokucophelela futhi sithole ukuthi yikuphi okubuyisela emuva emuva.
Umgogodla wakho uyakwazi ukuhamba ngezindiza ezihlukahlukene. Ukuguqa phambili noma i-flexion yindlela ohamba ngayo uma ugoqa ukuze ubophe izicathulo zakho noma ukhethe okuthile phansi. Ukuguqulwa emuva noma ukunwetshwa kuvele okuphambene futhi kuhilela ukugijima emuva komgogodla njengoba ungase uwenze emgodini wokubuyela emuva noma ukugoba ngemuva. Umgogodla wakho uphonsa ngapha nangapha futhi ujikeleze kodwa ngaphandle kwazo zonke lezi zinyusa zokunyakaza kunenzuzo enkulu kunazo zonke kubantu abavamile. Wonder kungani? Funda ku-.
Icala Lokumelene NeGrivity
Njengezidalwa eziphephile zomoya, silwela ukuvuthwa kwemifino njalo ngosuku olulodwa. Isisindo sezwe siphonsela phambili amahlombe ethu phambili, sizungeze izimpande zethu ezingenhla, sicindezela izimpande zethu futhi sicindezele amakhanda ethu nezinsipho phambili emkhathini. Ukuvuthwa komzimba kuyisitha sokuma okuhle. Ngaphandle kwanoma iyiphi indlela yokunciphisa amandla adonsela phansi, kufanele siqhubekele phambili ngokuqhubekayo ekuthunjweni okuhlala unomphela.
Faka ukunwetshwa okuhambayo-ikakhulukazi i-bend emuva.
Ukuhambisa umgogodla wakho kwandiso kwenza izitho zakho zangaphakathi zidilize, izikhala zakho ezihlangene ukuvula namapayipi akho ukwandisa ngokugcwele. Lokhu kusho ukuthi uvumela ukugeleza okwandayo kwe-oxygen, igazi, i-lymph kanye ne-synovial fluid. Isenzo esilula sokuma ngokuqondile nokuphikisa amandla adonsela phansi sisifo esithile somzimba .
Ngeke nje ume umude, kodwa uzophefumula futhi usebenze kalula.
Ngaphambi kokunquma ukuhlehlisa emuva akusikho kuwe, qonda ukuthi ukuguqa emuva kuqala ngezinyathelo ezilula kakhulu ukuthi izidumbu eziningi ezijwayelekile zingakwazi ukuphatha. Ukusebenza ngendlela yakho kuze kube semgqeni ongemuva kuyisimo esibucayi kodwa akudingeki ukuba kube umgomo kuphela. Zisebenze kancane kancane kulezi zinyathelo zokuqala futhi ngokuhamba kwesikhathi uzothola umgogodla oqinile futhi oguquguqukayo ozosiza umzimba wakho kahle .
Uhlelo lwakho lokubuyisela emuva
Ngazo zonke lezi zimpikiswano eziqinile zokubuyisela emuva, kunengqondo ukwakha uhlelo olwenzela kancane kancane lolu hlelo olubalulekile lokunyakaza komgogodla. Uyodinga okungaphezulu kwesingaphansi nodonga. Isiteji esinezakhiwo sanele. Uma ukhetha umuthi wokuzivocavoca, phonsa ngaphandle bese uqala ngokuzivocavoca kokuqala.
Ukuzivocavoca Emuva # Ukuzivocavoca
Beka emhlane wakho ngamadolo akho ugobile futhi unyawo lwezinyawo. Beka ububanzi bezinyosi ezinyaweni finyelela izingalo zakho ezinhlangothini zakho. Khulisa kancane izinyathelo zakho ebhakabhakeni. Qiniseka ukugcina izinyawo ngqo ngaphansi kwamadolo. Vula isifuba sakho bese ucindezela izingalo zakho phansi lapho uzwa imisipha yangasemuva isebenza enkabeni yakho. Thatha u-3 kuya ku-5 ukuphefumula okujulile bese uqala phansi i-vertebra eyodwa ngesikhathi.
Phinda izikhathi ezingu-5 kuya kwezi-8.
Kungathatha izinyanga ukuzwa ukhululekile ngalolu hlelo lokusebenza noma kungase kujabule okokuqala uma uzama. Vumela umzimba wakho ukuba uthuthuke ngezinga elikhululekile. Phinda ukunyakaza nsuku zonke uze ukwazi ukukwenza kalula.
I-Back Bend Ukuzivocavoca # 2 - Ibhuloho Elihlangene
Ukwakhiwa kwesiphakamiso sakho sokulala, ulale embhedeni wakho bese uqala ngendlela efanayo namadolo okuguqa kanye nezinyawo zezinyawo kanye nobubanzi be-hip ngaphandle. Cindezela izinkalo bese uphonsa izingalo zakho ukubeka izandla zakho ngaphansi kwe-back back yakho esekela izinyathelo zakho kusuka ngezansi. Ezinye zesisindo sakho manje sezizobe zihlangene zakho ukuze ubeke izandla zakho ezingezansi kahle ngaphansi kwakho ezingeni lapho i-back of your pelvis iphela khona bese uqala emuva.
Bamba lesi sikhundla ukuphefumula okungu-3 kuya ku-5. Khipha izingalo zakho, wehlise u-vertebra oyisiphampi ngesikhathi esisodwa bese uphinda umsebenzo kabili ngaphezulu kwenani eliphindwe izikhathi ezintathu.
Udinga ukuguqulwa? Khipha izingalo zakho nganoma yisiphi isikhathi lapho uhamba khona futhi uqhubeke. Ngokuhamba kwesikhathi qhubeka uhlola izingalo ukuze ubone ukuthi uthola amandla anele nokuhamba.
Uma ungakwazi ukufezekisa lokhu ukuthuthuka ngokunethezeka lo msebenzi ngokukhulisa umlenze owodwa ukuya phezulu esibhakabhakeni. Zama ukugcina izinga lakho ezinqulwini. Gcina umlenze wokuma uqinile futhi uqhubeke nokuqhubela izinyathelo phezulu. Bamba ukuphefumula okungu-3 kuya ku-5 bese ushintsha imilenze. Phinda ngaphesheya. Sebenza ngendlela yakho kuze kufike kumasethi amathathu.
Ukuzivocavoca Emuva # Exercise # Wall - Bend Back Bend
Qala ukuma unyawo olude ubude kude nodonga nemilenze yakho ububanzi be-hip ngaphandle. Bhala ngokujulile futhi ufinyelele izingalo zakho kuze kube sekudleni. Bheka phezulu ezandleni zakho ngaphandle kokuchofoza emuva entanyeni yakho. Kancane kancane ufike kuze kube yilapho ubona udonga emva kwakho. Uma ungabona udonga, zama ukuthinta udonga. Buyela ngokucophelela futhi ujikeleze imilenze yakho ifinyelele phansi. Hlanganisa umgogodla, yimani ubude futhi uqale futhi. Phinda izikhathi ezingu-3 ukwandisa uhla lokuhamba njalo.
Iyini izinga elilandelayo? Hamba kancane kancane odongeni njengoba uqhubeka uhlobisa izintende zezandla zakho odongeni bese ekugcineni uhamba phansi odongeni ukuya emgqeni ongemuva. Qaphela ukwengeza ukunyuka okuncane ngaphezu kwamasonto nezinyanga kunokuba ugijimele endaweni ebuhlungu futhi ubungozi obungozi.
Landelela Intuthuko Yakho
Gcina i-log yezinsuku ezingakanani ngesonto owenza njalo lokhu kuhamba. Ukuze ulandele inqubekela phambili yakho ye-bend, sebenzisa udonga lwakho. Yenza umugqa lapho izinyawo zakho zingaphansi khona nalapho izandla zakho zihlala khona odongeni ngosuku lokuqala. Ngemuva kwesonto elilodwa lomkhuba ojwayelekile, hlola futhi. Lapho ungase ubalekele odongeni futhi usufike ohlangothini, uhla lokuhamba komgogodla lwakho luyaqhubeka.