Ukuzivocavoca okucindezelayo: kuyini nezinzuzo eziyinhloko

-Delile

• 1. Lungisa kahle okhalweni
• 2. Nyakazisa imisipha yakho yangemuva
• 3. Ukulwa nomchamo nokulahleka kwendle
• 4. Vimbela i-hernias
• 5. Ukulwa nokuphambuka kwekholomu
• 6. Ukwenza ngcono ukusebenza kwezocansi
• 7. Thuthukisa ukuma nokulinganisela
• Ungakwenza kanjani ukuzivocavoca ngokweqile
• Ukuzivocavoca umzimba ngemuva

Ukuzivocavoca okucindezelayo kuyindlela eyadalwa ngeminyaka yama-70s futhi yazuza indawo yokuzivocavoca kanye nemitholampilo yokuvuselela, ngoba ngaphezu kokuqinisa izicubu zesisu nangemuva, kukhonjisiwe ukuthi kuyasiza njengendlela yokuvimbela nokwelapha izinguquko eziningana ezifana i-hernias, izinguquko esifundeni sangasese, ibhalansi nokuma komzimba.

Ukwenza i-gymnastics ye-hypopress, umuntu kufanele enze umoya ophefumulayo omkhulu bese 'encela' isisu yonke indlela, eshiya ngaphandle kokuphefumula nokugcina lokhu kuncipha okuphezulu. Le nhlangano ithuthukisa ukusebenza kwamathumbu, ithuthukisa okhalweni futhi ithuthukise ukuma, ukulwa nobuhlungu beqolo nokungalingani kwangemuva.

Izinzuzo eziyinhloko zokuzivocavoca ngokweqile yilezi:

1. Lungisa kahle okhalweni

Ukucindezela ngokweqile kunciphisa ubukhulu besisu ngenxa yokuncipha kwe-isometric okulondolozwe isikhathi eside ngesikhathi sokuzivocavoca. Lapho umunca izitho ngaphakathi, kuba noshintsho kwingcindezi yangaphakathi yesisu ethinta i-rectus abdominis, futhi futhi iyithuluzi elikhulu lokulwa ne-diastasis yesisu, okungukukhishwa kwemisipha ye-rectus abdominis ngesikhathi sokukhulelwa.

2. Nyakazisa imisipha yakho yangemuva

Ngalesi sivivinyo kuncipha ukucindezela kwesisu futhi ama-vertebrae azonqotshwa, okusiza kakhulu ukunciphisa izinhlungu ezibuhlungu ezingapheli, ukuvimbela nokulwa nama-discs e-herniated.

3. Ukulwa nomchamo nokulahleka kwendle

Ngesikhathi sokuncipha okwenziwe, imisipha ye-perineum imuncwa ibheke phezulu, ibeke kabusha isinye futhi iqinise imisipha, eyisekela ukuthi ilusizo kakhulu ekulweni nokuchama, ukungasebenzi komgogodla kanye nokuqhuma kwesibeletho.

4. Vimbela i-hernias

Nge-hypopress kungenzeka ukuvimbela ama-discs e-herniated, inguinal kanye nesisu ngoba indlela inciphisa ingcindezi yangaphakathi nesisu, iqondisa kabusha umzimba wonke.

5. Ukulwa nokuphambuka kwekholomu

Ukuzivocavoca kuhle kakhulu ekulweni nokuphambuka komgogodla njenge-hyperlordosis, i-scoliosis kanye ne-hyperkyphosis ngoba kukhuthaza ukwenziwa kabusha kabusha nokulungiswa komgogodla nokhalo.

6. Ukwenza ngcono ukusebenza kwezocansi

Lapho wenza lo msebenzi kunokwanda kokugeleza kwegazi esifundeni esisondelene nakho okuthuthukisa ukuzwela nenjabulo.

7. Thuthukisa ukuma nokulinganisela

Le ndlela ithuthukisa ithoni yemisipha, inciphise umsebenzi nokungezwani kwamaqembu emisipha asebenza ngokweqile futhi andise ithoni yamaqembu asebenza kancane, ajwayelekile ithoni yomzimba wonke. Uma kuhlanganiswe nokunye ukuzivocavoca okufana nephiramidi noma ipulangwe lesisu, ngokwesibonelo kusiza ukwenza ngcono ukuma komzimba futhi uma kuhlanganiswa nokuzivocavoca umzimba njengokuxhasa ngonyawo olungu-1 noma ukwakha indiza noma inkanyezi kusiza ukwenza ngcono ukulingana komzimba.

Ungakwenza kanjani ukuzivocavoca ngokweqile

Ukuze uqale, udinga nje ukuhlala unqamule imilenze yakho bese uhogela ngokujwayelekile bese wenza umoya ophoqelelwe okhipha wonke umoya emaphashini akho. Lapho ufinyelela kuleli phuzu, kufanele uncele isisu sakho ngaphakathi, ugcine le apnea isikhathi eside ngangokunokwenzeka, kuze kube yilapho kubalulekile ukuphefumula. Bese uphefumula ngokwejwayelekile bese wenza izivivinyo ezifanayo kaningi.

Uma ukwazi le ndlela, ungashintsha ukuma kwakho ukuze welule eminye imisipha emzimbeni wakho, ngokwesibonelo, uthandise umgogodla wakho. Bheka ukuzivocavoca okungu-4 ongakwenza ekhaya.

Ukuzivocavoca umzimba ngemuva

Ukuzivocavoca okuhle kokucindezela emuva kwakho ngu:

1. Gcina imilenze yakho ihlukane nobubanzi be-hip bese ukhipha wonke umoya emaphashini akho bese umunca isisu sakho ngaphakathi;
2. Ncika phambili, uzama ukuthinta phansi ngezandla zakho, ugcine imilenze yakho iqonde. Umzimba wakho kufanele ubekwe njengephiramidi;
3. Kufanele ume kule ndawo inqobo nje uma ungakwazi ukuphefumula, bese uhogela ngokwejwayelekile bese uvuka kancane.
4. Ungama ngophethiloli ucindezele phansi ngezandla zakho, ugcine umgogodla nekhanda liqondaniswe kahle, uma ungagcina amathe nezintende zakho zibheke phansi.

Ungenza le gymnastics yokuzicindezela nsuku zonke, uzibophezele ekugcineni ukuvinjelwa okuphezulu ku-apnea isikhathi eside ngangokunokwenzeka. Akunanombolo ephansi noma ephezulu yokuphindaphinda futhi ungenza okuningi ngendlela ocabanga ukuthi ikhululekile futhi ayitholi isiyezi.