Ukuzivocavoca okulula oku-3 Wonke Umuntu Okufanele Akwenze Ukuvimbela Ubuhlungu Basemuva

-Delile

• I-Curl-Up eguquliwe
• Side Ibhuloho
• I-Quadruped Bird-Dog
• Buyekeza kwe-

Uma uke wahlushwa ubuhlungu beqolo (ngemuva kwekilasi le-spin, mhlawumbe?), Uyazi ukuthi kungaba buthaka kangakanani. Akekho ofuna ukukhishwa eceleni ekuzivocavoca noma azibuze ukuthi ngabe kukhona okungahambi kahle kakhulu. Futhi uma unomsebenzi wasehhovisi, ukuhlala etafuleni amahora ayisishiyagalombili ngosuku ngokuqinisekile akusizi. Kubantu abaningi, isihluthulelo sokuvimbela nokunciphisa ubuhlungu bokubuyela emuva ukumane uqhubeke uhamba, kusho uCathryn Jakobson Ramin, umbhali wezincwadi. Isigwegwe: Ukuhlwaya Imboni Yezinhlungu Emuva nokuthola Indlela Yokululama. Intatheli ephenyayo kanye nesifo esingelapheki somqolo uqobo, uRamin wabelana ngalokho akufundile ngemuva kweminyaka eyisithupha ecwaninga ngezixazululo zalesi sikhalazo esijwayelekile.

"Iseluleko 'sokuphumula futhi uqaphele' asilungile," kusho uRamin ngqo. "Indlela engcono kakhulu yokukhumbuza [imisipha yakho] ngokuzivocavoca ukuthi yiziphi izindima zabo ezifanele, futhi ubabuyisele emsebenzini." Ukunqanda ubuhlungu beqolo ehlumeni, uncoma ukwenza izivivinyo "Ezintathu Ezinkulu" ezithuthukiswe ngu-Stuart McGill, uprofesa we-spine biomechanics e-University of Waterloo. Kwenziwa nsuku zonke, lezi zinyathelo ezintathu zisiza ukuzinzisa umgogodla nokwakha ukukhuthazela kwemisipha ukuze ukwazi ukwenza imisebenzi ejwayelekile nokuzivocavoca umzimba kahle nangokuphepha ngaphandle kokusongela emhlane wakho.

Isebenza kanjani: Yenza ukunyakaza ngakunye kokuthathu, ubambe imizuzwana engekho ngaphezulu kwengu-10. Yenza ama-reps amaningi njengoba uzizwa kuyinselele kuwe ngaphandle kokuba buhlungu. Yakha ukukhuthazela ngokwanda kwe-reps, hhayi ubude bokubamba. Umgomo ukudala amaphethini emisipha agcina umgogodla uzinzile, ngakho-ke qala phansi futhi uhambe kancane, phakamisa uMcGill.

I-Curl-Up eguquliwe

A. Lala ngomhlane umlenze wesobunxele uqonde futhi umlenze wesokudla ugobile ukuze unyawo lwesokudla lube flat phansi futhi luhambisane nedolo lesokunxele.

B. Beka izandla ngaphansi komhlane wakho ophansi ukuze ugcine ijika lemvelo emgogodleni wakho.

C. Inhloko ye-curl, intamo namahlombe kususwe emhlabathini, kugcina intamo nesilevu kusalokhu kungenzeka.

D. Bamba i-curl amasekhondi ayi-8 kuye kwayi-10, bese uhlehlisa i-curl ukwehlela emuva phansi.

Shintsha imilenze maphakathi.

Side Ibhuloho

A. Lala ohlangothini lwesokunene bese uziphakamisa ngendololwane yesokudla ngaphansi kwehlombe langakwesokudla, ugoba amadolo womabili nge-engela engu-90 degree.

B. Phakamisa ama-hips phansi, ukusabalalisa isisindo sakho endololwaneni nasemadolweni.

C. Bamba isikhundla amasekhondi ayi-8 kuye kwayi-10, ugcine izinkalo zihambisana nekhanda namadolo.

Shintshanisa imilenze phakathi.

I-Quadruped Bird-Dog

A. Qala ngezandla namadolo phansi, amahlombe phezu kwezihlakala nezinqulu phezu kwamadolo ngomhlane uqonde.

B. Ngasikhathi sinye phakamisa ingalo yesobunxele phambili bese welula umlenze wangakwesokudla emuva emuva kwakho.

C. Bamba indawo amasekhondi ayi-8 kuye kwayi-10, uqiniseke ukuthi ugcine ingalo nomlenze kuhambisana nomzimba wakho.

D. Ingalo nomlenze ongezansi.

Shintsha imilenze maphakathi.

Buyekeza kwe-