Izindlela Ezi-10 Zokuqhekeka Umhlane Wakho

-Delile

• 1. Ukwelulwa kwesihlalo emuva
• 2. Sihlalo twist
• 3. Isandiso emuva
• 4. Isandiso se-lumbar esimi
• 5. Ukwehla phezulu
• 6. Ukuma komgogodla omile
• 7.Hiist twist
• 8. Ukwelulwa kwe-Supine foam roller
• 9.Supine twist
• 10. Ukwelulwa kwe-blade ehlombe
• Ungayiqhekeka kanjani ividiyo yakho yangemuva
• Amathiphu wokuzijwayeza
• Lapho ungazifaki emhlane wakho
• Ukuthatha

Uma "uqhekeka" umqolo wakho, ulungisa, uhlanganisa, noma ulawula, umgogodla wakho. Sekukonke, kufanele kube kuhle kuwe ukuthi ukwenzele lokhu emhlane wakho uwedwa.

Lezi zinguquko empeleni azidingi ukuthi leyo misindo yokuqhekeka nokuqhamuka kwemisindo iphumelele, kepha siyazi ukuthi zinikeza lowo muzwa wesikhashana wokukhululeka. Mane ukhumbule ukuthi ungadluli ngokweqile noma uphoqe noma yini.

Nakhu ukuhamba okungu-10 nokwelula ukukusiza uqhekeze umhlane wakho, kanye nevidiyo ekhombisa okunye kwalokhu kuhamba ngokuningiliziwe.

Ukunwebeka nobumnene njengalezi ezichazwe lapha ukulungisa umhlane wakho nakho kungafudumeza umzimba wakho nemisipha, kukhulule izindawo eziqinile.

Okokuqala, siqala ngezindlela ezimbili zokusebenzisa isihlalo emhlane wakho.

1. Ukwelulwa kwesihlalo emuva

1. Hlala esihlalweni ngomhlane oqinile ovumela izindwani zamahlombe akho ukuthi zilingane ngaphezulu.
2. Ungafaka iminwe yakho ngemuva kwekhanda lakho noma wandise izingalo zakho ngaphezulu kwekhanda lakho.
3. Ncika emuva uphumule.
4. Qhubeka uncike emuva onqenqemeni lwesihlalo kuze kube yilapho umhlane wakho uqhekeka.

Ungazama ukusebenzisa izindawo eziphakeme ezahlukahlukene ngokuslayida umzimba wakho phezulu naphansi kancane.

Uzozwa lokhu kunweba emhlane wakho ophezulu naphakathi.

2. Sihlalo twist

1. Hlala esihlalweni bese ufinyelela ingalo yakho yangakwesokudla emzimbeni wakho ukuze ubambe uhlangothi lwesobunxele lwesihlalo. Isandla sakho sokudla kufanele sibe esihlalweni sesihlalo noma ngaphandle komlenze wakho wesobunxele.
2. Phakamisa ingalo yakho yesobunxele ngemuva kwakho ukuze uyixhume ngemuva kwesihlalo.
3. Hlanganisa ngokucophelela umzimba wakho ongaphezulu ngakwesobunxele ngangokunokwenzeka, ugcine izinkalo zakho, imilenze nezinyawo zibheke phambili.
4. Phinda lokhu kuhamba ngakolunye uhlangothi ukuze uphendukele ngakwesokudla.

I-twist yakho kufanele iqale phansi komgogodla wakho. Uzozwa lokhu kunwebeka emhlane wakho ophansi naphakathi.

3. Isandiso emuva

1. Ngenkathi umile, yenza isibhakela ngesandla esisodwa bese ugoqa isandla sakho esiphambene kuso ngaphansi komgogodla wakho.
2. Phusha umgogodla ngezandla zakho nge-engeli ebheke phezulu.
3. Ncika emuva, usebenzisa ingcindezi yezandla zakho ukuqhekeka umhlane wakho.
4. Nyakazisa izandla zakho uphakamise umgogodla wakho futhi wenze ukwelula okufanayo emazingeni ehlukene.

Uzozwa lokhu kunwebeka okuhambisana nomgogodla wakho lapho ufaka khona ingcindezi.

Ukuhluka kulokhu kunweba zama ukuzivocavoca okulandelayo.

4. Isandiso se-lumbar esimi

1. Ukusuka lapho umile khona, beka izintende zezandla zakho ngemuva kwakho noma ngaphezulu kwesinqe sakho, iminwe yakho ikhombe phansi neminwe yakho ebomvana ngapha nangapha komgogodla wakho.
2. Phakamisa wandise umgogodla wakho phezulu bese ugoba emuva, usebenzisa izandla zakho ukufaka ingcindezi emnene emhlane wakho.
3. Bamba lesi sikhundla imizuzwana eyishumi kuya kwengu-20, bese ukhumbula ukuphefumula.
4. Uma ukuguquguquka kwakho kuvumela, ungahambisa izandla zakho phambili ngomgogodla wakho futhi welule emazingeni ehlukene.

Ungase uzwe nokunwebeka emgogodleni wakho ongaphezulu noma phakathi kwamahlombe akho.

5. Ukwehla phezulu

1. Ukusuka endaweni yokuma, faka iminwe yakho ngemuva kwekhanda lakho.
2. Khulisa kancane umgogodla wakho phezulu bese ugoba emuva, ucindezela ikhanda lakho ezandleni zakho.
3. Dala ukumelana ngokucindezela izandla zakho ekhanda lakho.
4. Hlala kule ndawo imizuzwana engu-10 kuya kwengu-20. Khumbula ukuphefumula.

6. Ukuma komgogodla omile

1. Ngenkathi umile, welula izingalo zakho phambi kwakho.
2. Kancane kancane jikisa umzimba wakho ophezulu uye kwesokudla, ugcine izinkalo nezinyawo zakho zibheke phambili.
3. Buyela esikhungweni bese ujika ngakwesokunxele.
4. Qhubeka nokunyakaza izikhathi ezimbalwa noma uze uzwe ukuqhuma kwakho kwangemuva noma umhlane wakho uzizwe ukhululeke.

Ungasebenzisa umfutho wezingalo zakho ukusiza ukuqondisa ukuhamba.

Uzozwa lokhu kunwebeka emgogodleni wakho ophansi.

7.Hiist twist

1. Hlala phansi umlenze wakho wesobunxele welulwe phambi kwakho nomlenze wakho wokunene ugobile ukuze idolo lakho liphakame.
2. Dlula umlenze wakho wesokudla ngakwesobunxele ngokutshala unyawo lwakho lwesokudla ngaphandle kwedolo lakho lesobunxele.
3. Gcina umgogodla wakho weluliwe futhi uqondile.
4. Beka isandla sakho sokudla phansi ngemuva kwezinqulu bese ubeka indololwane yakho yangakwesokunxele ngaphandle kwedolo lakho langakwesokudla, ujike ubheke ehlombe lakho langakwesokudla.
5. Cindezela ingalo yakho namadolo komunye nomunye ukuze ujulise ukunwebeka.

I-twist kufanele iqale emuva kwakho. Uzozwa lokhu kunwebeka kuwo wonke umgogodla wakho.

8. Ukwelulwa kwe-Supine foam roller

"Supine" kungenye indlela yokusho ukuthi ulele ngomhlane.

1. Ngenkathi ulele ngomhlane uguqe ngamadolo, beka iroli yegwebu ngokuvundlile ngaphansi kwamahlombe akho.
2. Faka iminwe yakho ngemuva kwekhanda lakho noma uyelule eceleni komzimba wakho.
3. Sebenzisa izithende zakho njengomfutho wokugoqa umzimba wakho ubheke phezulu naphansi phezu kwe-roller foam, uyicindezele emgogodleni wakho.
4. Ungakwazi ukugoqa kuze kufike entanyeni yakho bese wehlisa emuva noma ugxile emuva kwakho maphakathi.
5. Uma ikhululekile, ungagcoba umgogodla wakho kancane.
6. Roll izikhathi eziyi-10 ohlangothini ngalunye.

Uzozwa lokhu kubhucungwa futhi welule konke emgogodleni wakho futhi ungathola izinguquko ezimbalwa.

9.Supine twist

1. Lala ngomhlane uqondise umlenze wangakwesokudla umlenze wesobunxele ugobile.
2. Nweba ingalo yakho yesobunxele uye ohlangothini kude nomzimba wakho bese uphendulela ikhanda lakho kwesobunxele.
3. Njengoba ubambe leyo ndawo enwetshiwe, shintsha umzimba wakho ophansi uye kwesokudla. Cabanga ukuthi uzama ukuthinta umhlaba ngehlombe lakho langakwesobunxele nangedolo lakho lesobunxele ngasikhathi sinye. Awudingi ukwenza lokhu empeleni - ihlombe lakho lesobunxele cishe lizophakanyiselwa phansi, futhi idolo lakho kungenzeka lingafinyeleli phansi nalo uqobo.
4. Ungabeka umcamelo ngaphansi kwehlombe lakho lesobunxele uma ungafinyeleli ezansi.
5. Phefumulela phezulu njengoba usebenzisa isandla sakho sokudla ukucindezela phansi idolo lakho lesobunxele.
6. Dweba idolo lakho lesobunxele phezulu uye esifubeni sakho noma uqondise umlenze wakho ukuze ujulise ukunwebeka.
7. Phinda ngakolunye uhlangothi.

Uzozwa lokhu kunwebeka emhlane wakho ophansi.

10. Ukwelulwa kwe-blade ehlombe

1. Lala ngomhlane amadolo egobile futhi welula izingalo zakho ziqonde phezulu ophahleni.
2. Dlulisa izingalo zakho esifubeni sakho, ufike uzungeze wena sengathi ubamba amahlombe aphikisayo.
3. Hlala kancane, bese ubuyela phansi phansi.
4. Kwenze lokhu kabili noma kathathu.

Uzozwa lokhu kunwebeka emuva komhlane wakho ongaphezulu.

Ungayiqhekeka kanjani ividiyo yakho yangemuva

Amathiphu wokuzijwayeza

Lokhu kunwebeka okulula kungenziwa njengengxenye yenqubo ende yokwelula noma bebodwa usuku lonke.

Njalo hamba ngokucophelela ngaphakathi nangaphandle kokuvivinya ngakunye ngaphandle kokwenza ukunyakaza okungazelelwe noma okubukhali. Ungahle uthande ukuthatha isikhashana uphumule ngaphambi nangemva kokwelulwa ngakunye.

Yiba mnene futhi kancane kancane ukhuphule inani lengcindezi noma umfutho osetshenziselwe lokhu kunweba.

Imvamisa, ukwelulwa ngakunye kuzokhiqiza ukulungiswa okukodwa kuphela kunokuphindaphindwayo. Noma ungatholi ukulungiswa kulokhu kululwa, kusamele bazizwe kahle futhi bakusize ukukhulula amalunga akho.

Lapho ungazifaki emhlane wakho

Kungaphepha ukulungisa umhlane wakho inqobo nje uma wenza ngokucophelela nangokuqapha. Kepha, abanye abantu bakholelwa ukuthi kufanele kwenziwe ngochwepheshe ngoba baqeqeshwe ngqo ekulungiseni imihlane ngokuphepha.

Ukulungisa umhlane wakho ngokungalungile noma kaningi kakhulu kungakhuphula noma kubangele ubuhlungu, ubunzima bemisipha, noma ukulimala. Kungabuye kuholele ekugxileni, lapho ulula khona umgogodla wakho kanye nemisipha yangemuva kakhulu kangangokuba ilahlekelwe ukuqina futhi ingavela ngokuqondanisa.

Uma unezinhlungu emuva, ukuvuvukala, noma uhlobo oluthile lokulimala, akufanele uzidabule umqolo wakho. Lokhu kubaluleke kakhulu uma unokusola ukuthi unanoma yiluphi uhlobo lwenkinga yediski. Linda uze ululame ngokuphelele noma ufune ukusekelwa ngudokotela owelapha ngokomzimba, i-chiropractor, noma i-osteopath.

Ukuthatha

Kubalulekile ukulalela nokwazi umzimba wakho lapho ulungisa owakho umqolo. Yiba mnene futhi uyeke ukuphoqa umzimba wakho ukuthi wenze ukunyakaza noma ungene kunoma isiphi isikhundla. Lokhu kunwebeka akufanele kukubangele ukungaphatheki kahle, ubuhlungu, noma ukuba ndikindiki.

Zama ukuthola ukuthi yikuphi okulula okukusebenzela kangcono, ngoba kungenzeka ukuthi akuzona zonke lezi zinweba ezizofanelana nezidingo zakho.

Uma uzwa ubuhlungu obukhulu noma uma izimpawu zakho ziba zimbi kakhulu, yeka lo mkhuba bese ubona owelapha ngokomzimba, i-chiropractor, noma i-osteopath.