Ubuhlungu beqolo bungabangelwa ukuma kabi

-Delile

• Ungakugwema Kanjani Ubuhlungu Basemuva
• 1. Vocavoca umzimba njalo
• 2. Gqoka izingubo zikanokusho
• 3. Hlala kahle
• 4. Ukuphakamisa izinsimbi ngendlela efanele
• 5. Lala endaweni efanele

Isimo esingesihle singadala izinhlungu emuva, njengoba sinikela ekwenzeni buthakathaka kwemisipha ye-dorsal, engaholela ekuguqulweni kwesakhiwo okuthinta umgogodla, njenge-disc ye-herniated, i-scoliosis, i-hyperkyphosis noma ukulungiswa komgogodla, isibonelo.

Ukuma kahle isikhathi eside kungaholela nasekuthikamezeni kwesistimu yezinzwa yomkhawulo, okuholela ekuthambekeni nasekubunzimeni ezingalweni noma emilenzeni. Ngaphezu kwalokho, kungenza futhi imisipha yesisu ibe buthakathaka, yenze kube lula ukwenziwa kwezitho zezitho zomzimba zesisu futhi ishiye isisu sibe sikhulu futhi sibhebhetheke.

Ungakugwema Kanjani Ubuhlungu Basemuva

Ukufeza ukuma okuhle kuyanconywa:

1. Vocavoca umzimba njalo

Indlela engcono yokulungisa ukuma kungumkhuba wokuzivocavoca umzimba ngokuphelele, njengokubhukuda noma i-aerobics yamanzi. Lezi zivivinyo, ngaphezu kokusebenza engxenyeni yokuphefumula, ezikhuthaza ukuphefumula okungcono, futhi ziqinisa izicubu zesisu nezomgogodla, zithanda ukuma kahle komzimba.

Ngaphezu kwalokho, umkhuba wamaPilates kanye nokuzivocavoca kweGlobal Postural Reeducation, okufakwe kwi-physiotherapy, nakho kungasiza ekwenzeni ngcono ukuma komzimba.

Buka le vidiyo elandelayo bese ubona ukuthi ungalwenza kanjani uchungechunge lokuzivocavoca kwe-Pilates okuthuthukisa ukuma komzimba:

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2. Gqoka izingubo zikanokusho

Izingubo ezikhanyayo zosayizi ofanele kufanele zigqokwe, futhi lezo eziqinile kakhulu kufanele zigwenywe, ukuze umuntu akwazi ukuhlala kahle ngaphandle kobunzima. Ngaphezu kwalokho, izicathulo kufanele zisekele izinyawo zakho kahle ngakho-ke izithende eziphakeme kakhulu azinconywa. Bona ukuthi ungagqoka kanjani izithende eziphakeme ngaphandle kokulimaza umgogodla wakho.

3. Hlala kahle

Indlela umuntu ahlala ngayo phansi emsebenzini, ngesikhathi samakilasi noma ekudleni, isibonelo, inomthelela omkhulu ekumeni nasezinhlungwini zasemhlane. Ngakho-ke, kubalulekile ukuthi umuntu azizwe kahle, ebeka izinyawo phansi, evikela ukweqa imilenze yakhe nokugcina imihlane yabo isekelwa kahle esihlalweni.

Ngaphezu kwalokho, izingalo kufanele zisekelwe kahle etafuleni, njengoba kukhonjisiwe esithombeni.

4. Ukuphakamisa izinsimbi ngendlela efanele

Lapho kunesidingo sokuphakamisa into esindayo, ukunakekelwa kufanele kuthathwe ukugoba amadolo lapho wehlisa futhi njalo ugcine emuva iqonde. Kunoma ikuphi, umuntu kufanele agweme ukuphakamisa izinto ezinzima kakhulu, ikakhulukazi uma lo muntu ehlala ehlushwa yizinhlungu zasemhlane.

5. Lala endaweni efanele

Indawo efaneleke kakhulu yokulala iseceleni, nomcamelo ongu-1 ekhanda nokunye phakathi kwamadolo, ukugwema ukuthambisa isinqe futhi ngenxa yalokho ukujikeleza komgogodla. Ukulala ngomhlane, kufanele ukhethe ukusebenzisa umcamelo ophansi ukuxhasa ikhanda lakho bese ubeka umcamelo ophakeme ngaphansi kwamadolo ukugcina umgogodla wakho usekwe kahle kumatilasi.

Bheka lawa amanye amathiphu kuvidiyo elandelayo, nodokotela wethu womzimba: