Ungakwenza kanjani ukuhlala phansi ngokucindezela futhi yiziphi izinzuzo

-Delile

• Ungakwenza kanjani ukuhlala ngokuzicindezela
• Isivivinyo 1: Ukulala phansi
• Isivivinyo 2: Ukuhlala phansi
• Isivivinyo 3: Ukuncika phambili
• Isivivinyo 4: Ukuguqa phansi
• Izinzuzo zokuhlala ngokweqile
• Izisu ezithambisayo zinciphisa isisindo?

I-Hypopressive sit-ups, edume ngokubizwa ngokuthi yi-hypopressive gymnastics, uhlobo lokuzivocavoca olusiza ukukhipha imisipha yakho esiswini, kuthakazelise abantu abahlushwa yizinhlungu emuva futhi abangakwazi ukwenza izihlalo zendabuko kanye nabesifazane ababelethayo.

Ngaphezu kokuqinisa isisu, indlela yokuxineka futhi ilwa nokungasebenzi komchamo kanye nokungcola, ithuthukisa ukuma komzimba, ilapha ukuqhuma kwesitho sangasese futhi ithuthukise ukusebenza kwamathumbu. Lokhu kwenzeka ngenxa yomehluko wengcindezi ekhona esiswini ngesikhathi sokuzivocavoca futhi nangenxa yokungabi bikho kokunyakaza nomgogodla. Njengoba lezi zivivinyo zisindisa umgogodla, zingenziwa ngisho nasesimweni sediski ye-herniated, okunikela ekwelashweni kwayo.

Ungakwenza kanjani ukuhlala ngokuzicindezela

Ukwenza izihlalo zokucindezela ekhaya, umuntu kufanele aqale kancane, anake kakhulu ukuthi ukuzivocavoca kufanele kwenziwe kanjani. Okufanelekile ukuqala uchungechunge lulele phansi bese uthuthukela ekuhlaleni bese uncika phambili. Ukuzivocavoca okucindezelayo kuqukethe:

1. Donsa umoya ngokujwayelekile bese uphefumulela ngaphandle ngokuphelele, kuze kube yilapho isisu siqala ukusonteka sodwa bese 'sinciphisa isisu', simunce izicubu zesisu ngaphakathi, kube sengathi sizama ukuthinta inkaba emuva.
2. Lesi sivumelwano kufanele sigcinwe imizuzwana eyi-10 kuye kwengu-20 ekuqaleni futhi, ngokuhamba kwesikhathi, sikhulisa kancane kancane isikhathi, sihlale isikhathi eside ngangokunokwenzeka ngaphandle kokuphefumula.
3. Ngemuva kwekhefu, gcwalisa amaphaphu akho ngomoya bese uphumule ngokuphelele, ubuyele ekuphefumuleni okujwayelekile.

Kunconywa ukuthi lokhu kuhlelwa kungenziwa ngemuva kokudla nokuthi kuqala kancane futhi ngokuncipha okumbalwa, kukhuphuke ngokuhamba kwesikhathi. Ngaphezu kwalokho, ukuze ube nezinzuzo ezifunwayo, kunconywa ukuthi uhlale unenkontileka yezicubu zomzimba futhi wenze izibilini izikhathi ezi-3 kuye kwezi-5 ngesonto cishe imizuzu engama-20.

Ngokulandela lezi zincomo, ukunciphisa okhalweni nokuncipha kwezimpawu zokungahambi kahle komchamo kungabonakala. Emasontweni ayisithupha kuya kwayisishiyagalombili kufanele kube khona ukubona ukunciphisa kwe-2 kuye ku-10 cm kusuka okhalweni kanye nokukhululeka okukhulu kokwenza izivivinyo.

Ngemuva kwamasonto ayi-12 kufanele ungene esigabeni sesondlo, wenza imizuzu engama-20 ngeviki, ngaphambi kokuqeqeshwa kwakho okujwayelekile kepha ukuthola imiphumela emihle kuyalulekwa ukuthi wenze imizuzu engama-20 ukuya ehoreni eli-1 amahlandla ama-2 ngesonto enyangeni yokuqala nezikhathi ezi-3 kuye kwezine ngesonto inyanga yesi-2.

Imiyalo yesinyathelo ngesinyathelo yokwenza ukuhlala ngokweqile kungenziwa ezindaweni ezahlukahlukene, njenge:

Isivivinyo 1: Ukulala phansi

Ulele ngomhlane, imilenze yakho igobile nezingalo zakho emzimbeni, landela imiyalo engenhla. Ukuqala, yenza ukuphindaphinda oku-3 kwalokhu kuvivinya umzimba.

Isivivinyo 2: Ukuhlala phansi

Kulokhu kuvivinya umzimba, umuntu kufanele ahlale esihlalweni izinyawo zakhe ziyisicaba phansi noma umuntu angahlala phansi imilenze igobile, esimweni sabaqalayo, futhi imilenze yabo yelulelwe abanolwazi oluningi. Khipha ngokuphelele bese 'umunca' isisu sakho ngokuphelele, ungaphefumuli isikhathi eside ngangokunokwenzeka.

Isivivinyo 3: Ukuncika phambili

Esimweni sokuma, tshekisa umzimba wakho uye phambili, ugoba amadolo akho kancane. Thatha umoya ojulile futhi lapho uphefumulela ngaphandle, ‘donsa’ isisu ngaphakathi, kanye nemisipha ye-pelvic, ubambe umoya wakho isikhathi eside ngangokunokwenzeka.

Isivivinyo 4: Ukuguqa phansi

Esimeni sokusekelwa okungu-4, dedela wonke umoya emaphashini bese umunca isisu isikhathi eside ngangokunokwenzeka futhi ubambe umoya wakho isikhathi eside ngangokunokwenzeka.

Kukhona okunye ukuma okungasetshenziswa ukwenza lo msebenzi, njengokuma nezinsimbi ezi-4. Noma kunini lapho wenza uchungechunge lwe-hypopressants kufanele uguqule izikhundla njengoba kuyinto ejwayelekile ukuthi umuntu akuthole kulula ukugcina inkontileka isikhathi eside kwesinye isikhundla kunesinye. Futhi indlela enhle yokwazi ukuthi iziphi izikhundla lapho ugcina khona ukusikwa ngempumelelo kakhulu ukuvivinya ngasinye.

Bheka amanye amathiphu kuvidiyo elandelayo:

Izinzuzo zokuhlala ngokweqile

I-Hypopress sit-ups inezinzuzo eziningana zezempilo lapho yenziwa kahle, okuyinhloko:

• Khombisa okhalweni ngenxa yezinciphiso ze-isometric ezenziwa ngesikhathi sokuzivocavoca, lokhu kungenxa yokuthi lapho "ukuncela" isisu kuba noshintsho ekucindezelekeni kwesisu kwangaphakathi, okusiza ukunciphisa ukuzungeza kwesisu;
• Kuqinisa imisipha yangemuva ngenxa yokwehla kwengcindezi yesisu nokucindezela kwama-vertebrae, ukukhulula izinhlungu emuva futhi kuvimbele ukwakheka kwe-hernias;
• Ivimbela ukulahleka komchamo kanye nesitulo, ngoba ngesikhathi sesinyathelo ngesinyathelo sesisu, kungahle kube nokubekwa kabusha kwesinye nokuqiniswa kwemisipha, ukulwa nokungcola, ukungahambisani nomchamo nokuqhuma kwesibeletho;
• Ivimbela ukwakheka kwe-hernias, ngoba ikhuthaza ukwehla kwamathambo omzimba;
• Ukulwa nokuphambuka komgogodla, ngoba ikhuthaza ukuqondanisa komgogodla;
• Kuthuthukisa ukusebenza kocansi, lokhu kungenxa yokuthi ngesikhathi sokuzivocavoca kukhona ukwanda kokugeleza kwegazi esifundeni esiseduze, okwandisa ukuzwela nenjabulo;
• Ithuthukisa ukuma nokulinganiselangoba ithuthukisa ukuqiniswa kwemisipha yesisu.

Izisu ezithambisayo zinciphisa isisindo?

Ukwehlisa isisindo ngalokhu kuvivinya umzimba kudingekile ukuguqula indlela odla ngayo, ukunciphisa ukusetshenziswa kokudla okunothe ngamafutha, ushukela nama-calories futhi nokusebenzisa amandla amaningi nokwenza ezinye izivivinyo ezishisa amanoni njengokuhamba, ukugijima, ukuhamba ngebhayisikili noma i-rollerblading, isibonelo.

Lokhu kungenxa yokuthi i-gymnastics ye-hypopress ayinayo imali ephezulu yekhalori ngakho-ke ayisebenzi ekushiseni amafutha ngakho-ke yehlisa isisindo kuphela lapho lamukelwa amanye amasu. Kodwa-ke, lokhu kuhlaliswa kuhle kakhulu ekuchazeni nasekwenzeni isisu, okwenza isisu siqine.