Ubuhlungu obuphansi emuva bungaba nezimbangela eziningi, kufaka phakathi emuva okuqinile noma okubuthakathaka, ab noma imisipha yomzimba , izimpumputhe zemisipha noma izinkinga , noma i-disc herniated. Lolu hlelo lokusula lungasiza ukunciphisa ubuhlungu emuva futhi kusize ukuvimbela ukulimala emuva.
Crunch Partial - Ukuzivocavoca Ukuzivocavoca Kwepelvic for Pain Back
Indlela Yokwenza I-Crunch Partial - Ukuzivocavoca Ukuzivocavoca Kwamafilimu
Ukuthambekela kwe-pelvic ngokuvamile kuyisenzo sokuqala sokunconywa sokubuyiselwa ebuhlungu bomhlane futhi ukuthuthukisa ukuqina komgogodla.
- Themba emhlane wakho ngamadolo ogobile futhi ezinyaweni phansi phansi.
- Njengoba uphumelela, vumelanisa imisipha yakho yesisu bese ucindezela encane yomhlane wakho phansi.
- Phakamisa ikhanda lakho namahlombe kancane kancane phansi uma ufinyelela ezinyaweni zakho ngezandla zakho.
- Bamba amasekhondi angu-5 kuya kwangu-10.
- Khumula futhi ubuyele esimweni sokuqala.
- Phinda izikhathi ezingu-5 kuya kwezi-10.
Inkomo Yenkomo Yelulela Ukubuyisa Emuva
Lesi sici esilula, ngezinye izikhathi esibizwa ngokuthi i-cat-cow stretch, sibheka kahle imisipha ye-back back futhi kusiza ukuguqula umgogodla kanye nesifuba. Kuwusizo ngokukhethekile ukunciphisa ubuhlungu bokucindezeleka okuphansi emuva. Nansi indlela yokwenza kahle.
Indlela Yokwenza I-Cat-Cow Stretch
- Qala ezandleni zakho nasemadolweni.
- Qinisekisa imisipha yakho yesisu. (Zama ukudonsela inkinobho yesisu sakho emgodleni wakho.)
- Phindela emuva kancane, ugijimisele phezulu.
- Vumela ikhanda lakho liwehlise phambili futhi liphihlize isikhumba sakho ngaphansi.
- Bamba imizuzwana engu-10. Kufanele uzizwe unomusa emhlane wakho.
- Buyela esimweni sokuqala.
- Phakamisa ikhanda lakho bese uvumela isikhumba sakho siwele phambili njengoba isisu sakho sifinyelela phansi.
- Bamba isikhundla semasekhondi angu-10, bese ubuyela esimweni sokuqala.
- Phinda izikhathi ezinhlanu kuya kwezingu-10.
Ukwandiswa Kwangemuva Kwangemva Kwezinhlungu Emuva
Isandiso sokuphindaphindiwe esilandelayo siphumelele kancane kakhulu futhi sibuyele emuva emuva. Nansi indlela yokuyenza ngokuphepha.
Indlela Yokwenza Ukwandiswa Kwangemuva Kwangaphambili
- Qala endaweni ebheke phansi phansi.
- Khulisa kancane kancane isibindi sakho; faka izintambo zakho ngaphansi kwamahlombe akho kanye nezandla zakho ngokuqinile phansi. Imbuyiselo yakho engezansi izokwenziwa kancane.
- Phindela emhlabathini futhi kancane kancane uqondise izintambo zakho ukuze ukwandise ukwandiswa ngemuva kwakho. Hamba kuphela lapho ukhululekile, futhi ume lapho uzwa khona ubuhlungu. Kufanele uzizwe ukhululekile, ulula.
- Bamba isikhundla samasekhondi angu-15.
- Buyela esimweni sokuqala.
- Phinda izikhathi ezingu-5 kuya kwezi-8.
I-Hip Opener ne-Lower Back Stretch
Kulesi sithombe, iChicago ibeke i-cornerback Devin Hester ibonisa ukuvivinya umzimba okulula okuvula iziqhwa futhi kulula emuva. Lokhu kusetshenziselwa ukuhlanganisa imisipha yomgogodla, izintambo, ubuhlungu kanye nomhlane ophansi.
Indlela Yokwenza I-Op Opera ne-Emuva Yokunciphisa
- Qala endaweni ehamba phambili, bese uphonsa ibhande lakho lesokunxele emhlabathini.
- Beka i-elbow yakho yangakwesokudla ngaphakathi kwamadolo akho okunene njengoba kufanekiselwe.
- Cindezela uhlangothi lwakho lwesokudla ngobumnene ukuya emadolweni akho okunene bese uphonsa isifuba sakho ngakwesobunxele.
- Finyelela ingalo yakho engakwesokunxele emva kwakho uze uzizwe ulula kancane empilweni yakho engezansi kanye nokuhlunga kwesokudla.
- Bamba ukwelula cishe imizuzwana engama-20 kuya kwangu-30. Khipha bese uphinda ngomunye umlenze.
Ungakwazi ukuguqula lesi sondlo ngokususelwa kumathambo wakho siqu, ukuguquguquka, nokulinganiselwa. Qinisekisa ukuthi ugcine idolo lakho phambili noma ngemuva kwesinqe sakho, hhayi phambi kwalo.
I-Twist Twist Yelulela Ukubuyisa Emuva
Ukwelula kwe-spinal twist kufanele kwenziwe ngokucophelela futhi kancane kancane. Ukuze ugweme ukugxila ngaphezulu, ungalokothi uphoqe amadolo akho emhlabathini. Vumela amadolo akho awele kuphela lapho ekhululekile. Ngokuhamba kwesikhathi uyokwandisa ngokwemvelo ukuhamba kwakho kokuhamba kulokhu okulula. Nansi indlela yokwenza ukuphepha kwe-spinal twist ngokuphepha.
Indlela Yokwenza I-Twist Spist
- Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi.
- Vumela kancane amadolo akho awe phansi kuze kube lula ukuzwakala emgodini wakho.
- Bamba imizuzwana engu-10 bese ubuyela esimweni sokuqala.
- Okulandelayo, vumela amadolo akho awe kancane ngaphesheya kuze kube yilapho ukululazeka kuzwakala.
- Bamba imizuzwana engu-10 bese ubuyela esimweni sokuqala.
- Phinda izikhathi eziningana ohlangothini ngalunye.
Ukunyuka kwesifuba Sula ukubuyisela ubuhlungu
Ukuletha amadolo womabili esifubeni kuyindlela elula yokukhipha ukuhlukunyezwa ngemuva bese ubambelela kahle izintambo . Le nqubo elula yokugwinya komgogodla kuyindlela enhle yokuqeda isimiso esilandelayo noma ukusebenza.
Indlela Yokwenza Ama-Knees To Chest Back Flexion Sula
- Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi.
- Khipha kancane amadolo akho esifubeni sakho bese ubamba kahle imilenze yakho ngaphansi kwe-kneecap.
- Bamba lesi sikhundla ngamasekhondi angu-20 bese ubuyela esimweni sokuqala.
- Phumbuza imizuzwana embalwa bese uphinda ukwedlula izikhathi eziningana.