Deskercize: Ukwehla Kwangemuva Okuphezulu

-Delile

• Ukuthi emuva okumbalwa okwelulekayo etafuleni lakho kungavimbela kanjani ubuhlungu
• 1. Imiqulu yezintamo
• 2. Amahlombe ehlombe
• 3. Amahlombe amahlombe
• 4. Izimpiko zebhabhathane
• Ukuthatha

Ukuthi emuva okumbalwa okwelulekayo etafuleni lakho kungavimbela kanjani ubuhlungu

Ngokusho kwe-American Chiropractic Association, amaphesenti angama-80 wabantu azobhekana nobuhlungu beqolo ngesikhathi esithile ezimpilweni zabo. Futhi kungenye yezizathu ezivame kakhulu zomsebenzi ongabanjwanga.

Futhi akukhona nje ukuthi abantu bakhohlwa ukuphakamisa ngamadolo abo.

Eqinisweni, uma ufunda lokhu ngenkathi uhleli phambi kwekhompyutha yakho noma uvule intamo yakho phezu kwefoni yakho, kungenzeka ukuthi usiza ukubeka isisekelo sokungakhululeki kwakho kwesikhathi esizayo.

Izikhathi zokuhlala isikhathi eside - ezenziwa kaningi ezimweni zanamuhla zehhovisi - zixhunyaniswe nokuma okungalungile, ukusakazeka kahle komzimba, nokuxinwa kwentamo.

Ngokujabulisayo, akuthathi okuningi ukusiza ukuvimbela izinkinga ezingaba khona ukuthi zenzeke. Ukwelulwa ngezikhathi ezithile kwezingalo nemisipha yangemuva yangemuva, kufaka phakathi i-rhomboid ne-trapezius (noma “izicupho”), kufanele kube yingxenye yohlelo lwakho lomsebenzi wansuku zonke.

Okubalulekile ukuthola izivivinyo ezimbalwa ezilula onethezekile ukuzenza edeskini lakho, bese unamathela kuzo.

Nazi izihlokwana ezine ezilula zomhlane ezingemuva ezingenziwa cishe noma kuphi lapho uzithola uhleli khona - ehhovisi, endizeni, noma ngisho nasetafuleni lasekhishini.

Mane ukhumbule ukuyithatha kancane lapho uqala inqubo entsha yokuzivocavoca umzimba.

1. Imiqulu yezintamo

1. Qala ngokuhlala uqonde, uphumule amahlombe akho, bese ubeka izandla zakho ethangeni lakho. Ncika ngokucophelela indlebe yakho yangakwesokudla ehlombe lakho langakwesokudla.
2. Hambisa kancane isilevu sakho phansi bese usiyeka siwele esifubeni sakho ngenkathi ugcina umhlane wakho uqondile.
3. Letha ikhanda lakho phezulu kuze kube yilapho indlebe yakho yesobunxele ingaphezu kwehlombe lakho lesobunxele. Gwema ikhanda lakho ngobumnene uphinde uzungeze ihlombe lakho lokunene futhi.
4. Ngisho nangaphandle kwesigqi, gcina ukuphefumula kwakho kuzolile futhi kubushelelezi, bese uphinda izikhathi ezi-5 kuye kwezingu-10 ohlangothini ngalunye.

2. Amahlombe ehlombe

Cabanga ngalokhu njengento efana nama-pushups emahlombe akho.

1. Njengoba izinyawo zakho ziyisicaba phansi, qondanisa umhlane wakho bese uvumela izingalo zakho zilenge ezinhlangothini zakho.
2. Faka futhi ubambe umoya ngenkathi uletha amahlombe akho uqonde phezulu ngangokunokwenzeka, bese uwakhama uwaqinise cishe imizuzwana emibili.
3. Phefumulela ngaphandle bese uvumela izingalo zakho zibuyele phansi. Yenza ama-shrugs angaba ngu-8 kuya ku-10 ngesethi ngayinye.

Ngenselelo ethe xaxa, cabanga ukungeza amanye ama-dumbbells angasindi ekuxubeni.

3. Amahlombe amahlombe

1. Lokhu kuqala njengokuhlikihla ihlombe. Kepha ngemuva kokudonsa amahlombe akho uye ezindlebeni zakho, zihambise zihlehle naphansi kwendilinga.
2. Phinda ukunyakaza okufanayo naphambili. Ukwenza imiqulu emi-5 yomibili nengaphambili kufanele kwenziwe ubuqili.

4. Izimpiko zebhabhathane

Lokhu kunwebeka kwenza ukuncoma okuhle kumarolo entamo futhi kusiza ukuqinisa imisipha ye-rhomboid neye-pectoral.

1. Hlala uqonde uthinte iminwe yakho emahlombe akho ngendololwane ukhombe eceleni.
2. Ukugcina iminwe yakho imi endaweni efanele, ukhiphe umoya bese uhudula izindololwane zakho phambi kwakho zize zithinte.
3. Phefumulela ngaphakathi bese uvumela izingalo zakho ukuthi zithuthele endaweni yazo yasekuqaleni.

Ukuthatha

Ubuhlungu beqolo buvame ngokweqile endaweni yokusebenza yanamuhla. Ngokujabulisayo, kunezinyathelo ongazithatha ukusiza ukukhulula okunye kwalobo bunzima nobuhlungu.

Lokhu kuzivocavoca kungasiza ukuqaqamba emuva, kepha khuluma nodokotela wakho njalo uma ubuhlungu bungapheli.