Bewazi ukuthi ngaphandle kokukhwehlela nokutheleleka kokuphefumula, ubuhlungu bokubuyela emuva yisisusa esivame kakhulu sokubona udokotela e-United States? Amaphesenti angaba ngu-85 aseMelika azothola ubuhlungu esikhathini esithile empilweni yabo, futhi ubuhlungu bomhlane buyimbangela ehamba phambili yokukhubazeka emhlabeni wonke. Kodwa ukuhlinzwa akudingeki ukuthi uphathe ubuhlungu emuva. Ngakho-ke, uyini impendulo? Kungani kuyinkinga enjalo futhi, okubaluleke kakhulu, ungayivimbela kanjani ukuba ingabi inkinga kuwe? Lesi sihloko sizosiza ukuphendula eminye yale mibuzo kanye nokunikeza ezinye zezinyathelo ezihle zokushaya ubuhlungu emuva.
Yini Ebangela Ubuhlungu Emuva?
Ubuhlungu bebukhoma buza ngezindlela ezimbili: eziyingozi futhi ezingapheliyo. Ubuhlungu obukhulu buvela lapho uzilimaza ekwindla, ukulimala kwezemidlalo, noma ukuphakamisa okungenamandla okungafanele. Kwenzeka ngokuzumayo futhi uzizwa ngokushesha. Kungaba yidiski noma isisindo esithintekayo, kodwa noma ngabe siyini, uma kwenzeka lokhu kufanele ufune usizo lwezokwelapha ngokushesha.
Ngakolunye uhlangothi, ubuhlungu obungapheli, buya phezulu ngokuhamba kwesikhathi. Okuthakazelisayo ukuthi ngokuvamile kuvela kokubili kokuqhathanisa: umsebenzi omningi noma okwanele. Lokhu kungaba kanjani?
- Umsebenzi omningi kakhulu: Ngomuntu osebenzayo, ubuhlungu obungapheli obubuhlungu bungabuya ngokuphindaphinda okuphindaphindiwe emgodleni njengokusebenza, ukuxuma noma eminye imisebenzi ephezulu yemithonya . Cabanga ngokuthi "ukugqoka nokudabuka" okwenzekayo ezimotweni noma ezigumbini-okufanayo kuqinisile emizimbeni yethu. Kungaba futhi ukuphindaphinda okuphindaphindiwe nokuphendukela njengokungena kwi-golf club noma i-racket tennis. Kunezinto ezingenamkhawulo ezenza ukuguga ngemuva.
- Akuwona umsebenzi owanele : Abantu abanesidingo bahlangabezana nohlobo olufanayo lobuhlungu ngezizathu ezihlukile. Imisipha engasetshenzisiwe isuke ibe nzima futhi ingapheli. Ukuhlala usuku lonke kubangele ama-hip-flexors aqinile, ukungahambi kahle nokukhubazeka kwesisu. Uma imisipha yakho ingalinganiselwe ngosuku olulodwa oluyisisekelo lomzimba ngosuku nangosuku abafundile ukuhamba ngokuphepha nangokukhululekile ngezigaba ezahlukene zokuhamba bese belimala kalula ngokunyakaza okungazelelwe. Ngaphezu kwalokho, umzimba ungolunye uhlangothi olude lwekinetic. Ama-hamstrings anamandla noma ama-hip flexers aphenduka ezinqulwini eziqinile futhi aqhakazile, okuyinto edonsela emuva futhi adale ubuhlungu.
Iyini Isixazululo?
Kungakhathaliseki ubuhlungu bakho obuya emuva buvela ekuqedeni ngokweqile, ukusebenzisa kahle, noma into ehluke ngokuphelele, umbuzo uhlala, ungenzenjani ngakho? Uma ukuma okungalungile noma ukuhlala kungenkinga, qala ngezimpawu zomzimba ezifanele.
Hlala Ngokufanele: Thatha i-abs yakho ephansi, yenza isikhumba sakho futhi, uma kungenzeka, ubeke unyawo olulodwa esitokisini noma emgodini. Thatha amakhefu avamile ukwelula noma ukuhamba uma ungakwazi.
Hlala Ngokufanele: Zama ukuthola isihlalo esinokusekela okuhle emuva. Gcwalisa ithawula noma ulethe umcamelo ukuze ubeke ngemuva kwesilwane sakho semilenze. Ungalokothi udilize. Gcina i-abs yakho idonsa futhi emahlombe akho emuva nangaphansi. Vuka futhi uhambe okungenani kanye ihora, okungcono ngaphezulu.
Isixazululo sokuzivocavoca
Lokho kuthiwa, imithi engcono kakhulu yokubhekana nobuhlungu emuva (ingoma yokugubha sicela) .... QAPHELA! Futhi ngaphambi kokuba ufike esiphethweni sokuthi umqeqeshi wezobuciko uphendukela ekuzivocavoca futhi, kukhona abanye abambalwa abachwepheshe abangavuma, okuyiHarvard Medical School, i-American Academy of Orthopedic Surgeons kanye neMayo Clinic. Ukuzivocavoca kokuhlelwa kwezinhlangano ezintathu njengesixazululo sezinombolo zabo zokuvimbela ubuhlungu obuphansi emuva. Ngaphezu kwalokho, uMkhandlu waseMelika Wokuzivocavoca uncoma izinyathelo ezifanele zokuzivocavoca ngezinhlungu ezibuhlungu emuva. Yebo, izincomo zokuzivocavoca zibonakala ziphazamisa uma kuziwa ekubhekaneni nobuhlungu bokubuyela emuva. Kodwa-ke, uhlobo lokuzivocavoca owenzayo luzokwenza umehluko futhi uma kuziwa ekuzivocavoca ukukhulula ubuhlungu emuva emuva kunezinhloso ezimbili ezibalulekile:
- Ukwehlisa emuva nangemilenze
- Ukuqinisa yonke ingqikithi
Ngezansi zivivinyo ezimbalwa ezithandwa kakhulu Zama ukuzijwayeza ngesonto ngalinye noma ngeviki-masonto onke ukusiza ukuvimbela noma ukunciphisa ubuhlungu kulokhu kubuya emuva.
I-Body Roll-Up ephelele
Lokhu kuhamba kuzoqinisa ingqikithi yakho ngokuhamba kancane, okulawulwayo, ikufundise ukuchaza umgogodla wakho, futhi welula imisipha emhlane nasemilenzeni eyenza ukuqina ngemuva.
A) Ulale phansi emhlane wakho ngezingalo zakho zenziwe ngaphezulu.
B) Hlela izingalo esibhakabhakeni, uphume, uphinde uqhubeke ube "i-curve", ufinyelele izinzwane zakho. (Cabanga ngokudlulisa inkinobho yakho esiswini kumgogodla wakho, bese usebenze i-abdominus yakho ehamba phambili.)
C) Hlanganisa bese uqala kancane ukubuyela emuva ku-curve C.
D) Exhale njengoba uncurl umzimba wakho eyodwa vertebra ngesikhathi emuva emuva mat.
Qinisekisa ukugcina izinyawo zakho phansi njengoba uhamba kancane. Yenza imiqulu engu-6-8.
I-Glute Bridge
Amabhuloho adumisayo azoqinisa ugwebu wakho kanye nezintambo zomzimba kanye ne-back your back. Bazophinde banikeze isifuba namaphethelo kahle.
A) Ulale emuva emuva ngamadolo aguqe eceleni kwezinyawo, futhi izinyawo zihlala phansi emathangeni aphethwe ngaphansi kwamadolo.
B) Hlanganisa umgogodla bese ucindezela ugesi wakho njengoba uphakamisa izinyathelo zakho ebhuloho. Bamba, ucindezela ngokuqinile, bese ubuyela kumat ngokulawula.
Phinda izikhathi ezingu-6-8.
Inkinobho Yisa
Ikati lendabuko elivela e-yoga lizokwelula kahle lonke umgogodla futhi likhuthaze ukuguquguquka komgogodla.
A) Qala ezandleni zakho nasemadolweni ngezandla ngokuqondile ngaphansi kwamahlombe namadolo ngqo ngaphansi kwezinqulu.
B) Qala ngomgogodla wakho "ungathathi hlangothi" noma isikhundla eside, bese uhamba kancane kancane umsila wakho bese unciphisa umqhele wekhanda lakho, ngakho-ke umhlane wakho uhamba kahle.
C) Dweba isikebhe sakho kuze kube semgodleni bese uphefumula ngobumnene njengoba ubambelela.
Yenza izintambo ezingu-6-8.
Izinyoni zezinyoni
Lokhu kuthutha kufundisa umzimba ukuthi usebenzise ukuzinza okuyisisekelo, uqinise i-abs futhi futhi, emuva okuphansi. Ibuye ikhulise ikholomu yomgogodla iphinde ithuthukise ukuhlelwa kwesikhashana.
A) Khonsa ematheni kuzo zonke ezine. Finyelela ingalo eyodwa isikhathi eside, udwebe izibeletho, uphinde ukwandise umlenze ohlukile ngemuva kwakho.
B) Phinda ngaphesheya.
Yenza u-6-8 ngakunye. Hambisa kancane futhi uzinze, ubambe ingalo nomlenze okwesikhashana ngaphambi kokushintsha.
Phakamisa Iplanki Yecala
La mapulangwe azoqinisa izibopho zakho kanye nokuqiniswa okuphakathi kwakho, okungase kusekele emuva emuva kokuzivocavoca.
A) Qala ulale phansi ngesibhamu sakho phezu komugqa kanye nehlombe elixotshiwe phezu kwesigqoko. Imigqa yinde ngezinyawo ezinamathele phezulu komunye nomunye.
B) Phakamisa umzimba wakho endaweni yeplanethi, ugcine idolo lakho eliphansi phansi bese izibeletho zakho zihlanganyela. Zama ukuvumela izinyathelo zakho zikhuphuke noma uphonsa.
Inja ephansi
Lokhu kuhamba kunweba emuva emuva, ama-hamstrings, imilenze ephansi nezinyawo.
A) Qala endaweni eguqa ematheni wakho ngezandla ngqo ngaphansi kwamahlombe, iminwe isakaze kabanzi.
B) Hamba izinzwane zakho phansi futhi uhlanganyele izibeletho zakho njengoba uphonsela umzimba wakho ematheni ngakho izandla zakho nezinyawo zakho kuphela zibhekene nombhede.
C) Cindezela ngezandla zakho ukuhambisa isifuba sakho kancane emathangeni akho kanye nezithende zakho kahle phansi.
D) Hlaziya ikhanda nentamo yakho uphefumule ngokugcwele.
Bamba imizuzwana engu-30.
Phambi kwePlanethi Emathangeni
Lokhu kuhamba kuzokuqinisa yonke imisipha yakho yomzimba futhi kufundise ukujula nokwenza ngcono okungcono.
A) Qala ulele phansi bese uhlala phansi phansi, uqinisekise ukuthi izimbambo zakho zihambelana ngqo ngaphansi kwamahlombe akho.
B) Bamba iqhaza lakho futhi uphakamise umzimba wakho phansi, ugcine iziphambili zakho namadolo phansi kanye nomzimba wakho ngokuqondile kusuka ekhanda lakho kuya emadolweni. Gcina izibeletho zakho zibandakanyekile bese uzama ukuvumela izinyathelo zakho zikhuphuke noma uphonsa.
Bamba iplanki ye-forearm imizuzwana engu-30 ukuze uqale, uzama ukuqhubekela phambili kumbono wesithupha wesi-60
Mid-Back Extension
Isandiso se-back-back siqinisa sonke emuva kanye ne-abdominus yakho ehamba phambili. Ibuye ikhuthaze ukuhleleka okufanele.
A) Qala ubuqili obusweni phansi. Phakamisela u-abs kude nombhede ukuze uzibandakanye futhi ulayishe amahlombe phansi. Inhloko iphakanyiswe endaweni ephansi. Umzimba wakho ungowodwa owodwa.
B) Ukusebenzisa imisipha yakho yangasese nomgogodla, phakamisa isifuba kude nesibhakela uma ususa. Cabanga ngokusheba kusukela emhlokweni wekhanda.
C) Hlanganisa bese ubuyela emuva ematheni kancane kancane uthola isikhathi eside ngokusebenzisa umgogodla njengoba ubuyela.
Yenza izintambo ezingu-6-8.