Ukuzivocavoca Okuyi-10 kweKyphosis Ongakwenza Ekhaya

-Delile

• 1. Isisu
• 2. Ukuphakama komlenze oqondile
• 3. Izindingilizi ezinomlenze
• 4. Iwashi lesandla
• 5. Uswazi
• 6. Hlala
• 7. Ibhodi langaphambili
• 8. Ibhodi eseceleni
• 9. Isifuba esiqinile
• 10. Ukuphakamisa izingalo phezu kwe-roller
• Ukunakekela ngesikhathi sokuvivinya umzimba

Ukuzivocavoca kwe-kyphosis kusiza ekuqiniseni emuva nangengxenye yesisu, ukulungisa ukuma kwe-kyphotic, okubandakanya ukuba sesikhundleni se "hunchback", nentamo, amahlombe nekhanda kutshekele phambili.

Ukuzivocavoca kwe-Pilates okubalwe ngezansi kunconyelwe amacala we-hyperkyphosis emnene noma elinganiselayo futhi kukhuthaza ukulungiswa kwesimo. Kodwa-ke, kubalulekile ngaso sonke isikhathi ukuxhumana nodokotela we-physiotherapist, ozokwazi ukukhombisa okunye ukuvivinya umzimba ocabanga ukuthi kufaneleke kakhulu ecaleni ngalinye, ngemuva kokuhlolwa komuntu ngamunye.

Ngaphambi kokuqala lokhu kuzivocavoca kuyalulekwa ukwenza imizuzu emihlanu kuya kweyishumi yokuzifudumeza, okungaba ukweqa intambo noma ukuhamba ngokushesha, isibonelo. Ukuphefumula kubaluleke kakhulu ekusebenzeni okulungile kokuzivocavoca kwe-Pilates, ngakho-ke kufanele uhlale uhogela ngaphambi kokuqala ukunyakaza, bese ukhipha umoya ngesikhathi esinzima kakhulu sokuzivocavoca ngalunye.

1. Isisu

Ukulala phansi ubheke phezulu:

1. Gobisa imilenze yakho bese usekela izinyawo zakho phansi kahle;
2. Phakamisa i-torso yakho emadolweni akho bese ubamba lesi sikhundla imizuzwana emi-5;
3. Phinda wehlise isiqu futhi, kuze kube yilapho amahlombe ethinta phansi.

Lokhu kuvivinya kufanele kwenziwe kancane futhi kuphindwe izikhathi eziyishumi.

2. Ukuphakama komlenze oqondile

Ukulala ngomhlane uguqe ngamadolo:

1. Phakamisa imilenze emibili egobile, njengokungathi ihleli esihlalweni sokucabanga;
2. Susa ikhanda nesiqu emhlabathini;
3. Nweba umlenze owodwa uye phambili ngesikhathi, njengoba kukhonjisiwe esithombeni.

Phinda ukunyakaza izikhathi eziyi-10 ngomlenze ngamunye.

3. Izindingilizi ezinomlenze

Ulele ngomhlane:

1. Phakamisa umlenze owodwa, welulelwe phezulu;
2. Zungezisa umlenze wakho esiyingini emoyeni, ububanzi ngangokunokwenzeka.

Yenza lokhu kuhamba imizuzwana engama-30 ngomlenze ngamunye.

4. Iwashi lesandla

Ukuhlala phansi nemilenze ihlukane kancane:

1. Gcina ichopho lonyawo libheke phezulu;
2. Vula izingalo ngokuvundla;
3. Zungezisa isiqu ngakwesokunxele, kuze kube yilapho isandla sokudla sithinta unyawo lwesobunxele;
4. Zungezisa i-torso ngakwesokunene, kuze kube yilapho isandla sobunxele sithinta unyawo lwesokudla.

Phinda ukunyakaza izikhathi eziyishumi ohlangothini ngalunye

5. Uswazi

Ukulala esiswini sakhe:

1. Beka izandla zakho kulayini ofanayo wesifuba;
2. Phefumulela phezulu bese uphusha izandla zakho phansi;
3. Phakamisa umboko ubheke phezulu.

Phinda ukunyakaza izikhathi eziyi-8

6. Hlala

Ukuhlala phansi imilenze yakho igobile:

1. Gcina imilenze yakho ndawonye nezinyawo zakho zithintana phansi;
2. Gcina umhlane wakho uqonde;
3. Beka izandla zakho kancane kude nomzimba wakho ohlangothini olufanayo nomzimba wakho;
4. Hlala kule ndawo imizuzwana engama-30, ukugcina isisu sakho sinenkontileka ngaso sonke isikhathi.

Phinda lo msebenzi izikhathi eziyishumi

7. Ibhodi langaphambili

Ukulala esiswini sakhe:

1. Sekela umzimba kuphela esihlokweni sezinyawo, endololwaneni nasemikhonweni;
2. Shiya umzimba uqonde futhi usale kuleso sikhundla.

Lesi sikhundla kufanele sigcinwe imizuzwana engama-30 kuye kumzuzu owodwa, futhi njengoba kuba lula, sandise isikhathi ngeminye imizuzwana engama-30.

8. Ibhodi eseceleni

Ulele ngohlangothi phansi:

1. Phakamisa umzimba ngokuthinta kuphela ingalo nonyawo phansi;
2. Gcina umhlane wakho uqonde bese ubamba isikhundla.

Isikhundla kufanele sigcinwe imizuzwana engama-30 kuye kumzuzu owodwa, sandise isikhathi seminye imizuzwana engama-30 noma nini lapho ukuvivinya umzimba kuba lula.

Uma uthola ukuthi ukuvivinya umzimba kunzima kakhulu, ungenza ipulangwe eliseceleni unyawo olulodwa lubheke phambili

9. Isifuba esiqinile

Ukulala phansi ngesisu:

1. Songa izingalo zakho bese ubeka izandla zakho ngemuva kwekhanda lakho, noma ushiye izingalo zakho ziqonde;
2. Phakamisa isifuba sakho phansi, udonse isifuba sakho ngenkathi uphakamisa imilenze yakho phansi.

Phinda lo msebenzi izikhathi ezingama-20.

10. Ukuphakamisa izingalo phezu kwe-roller

Ukulala ohlwini:

1. Gcina imilenze yakho igobile futhi izinyawo zakho ziqhelelene kancane;
2. Bamba ibhola elincane noma unamathele ezandleni zakho, bese ulibamba phambi komzimba wakho njengoba kukhonjisiwe esithombeni;
3. Yelula izingalo zakho emuva ekuphakameni kwekhanda lakho.

Phinda ukunyakaza izikhathi eziyi-10.

Ukunakekela ngesikhathi sokuvivinya umzimba

Lolu chungechunge lokuzivocavoca lungenziwa ekhaya, kepha okungcono kufanele luqondiswe ngumelaphi ongakwazi ukuqapha ukusebenza kokuzivocavoca, ukuqinisekisa ukuthi kwenziwa kahle, ngaphandle kwesinxephezelo, ukuze kuzuzwe imiphumela emihle ekwelashweni ye-hyperkyphosis.

Okufanelekile ukuthi lezi zivivinyo zenziwa izikhathi ezi-2 kuya kwezi-3 ngeviki, cishe amasonto ayi-15 kuye kwangama-20, ukuze kuhlolwe imiphumela, kepha njengoba izivivinyo ziba lula, ungashintsha ngakunye kancane, noma ufake okunye ukuzivocavoca, ukuguqula uchungechunge.

Ngaphezu kwalokho, ezinye izitayela zokuzivocavoca zingasetshenziswa, njengalezo zokufundiswa kabusha kwangemuva komhlaba, nezinye izindlela zokulungisa lokhu kuphambuka emgogodleni. Bheka ukuthi ukwelashwa kwe-hyperkyphosis kungenziwa kanjani.