DEAD BUG
Isiphazamisi esifile akuwona umsebenzi owehlisela izitho phansi, kodwa umsebenzi ovimbela ukunwetshwa ogcina ingemuva eliphansi ne-pelvis linganyakazi lapho ingalo nomlenze ohlukile usuka.
Uma ulala ngomhlane, phakamisa izingalo zakho, ugobise izinqe zakho namadolo kuye kuma-degree angu-90, futhi welule ingalo nomlenze ophambene, i-torso yakho izojikeleza futhi uzoba namandla okuphakamisa umhlane wakho ophansi. Isisu sisebenzela ukusimamisa izimbambo kanye ne-pelvis kunokunyakazisa izitho ngokuqondile. Qala ngokuhlukahluka okubandakanya amathebhu esithende kuphela nokunyakaza kwengalo, futhi sebenzisa ububanzi kuphela lapho ukuma kwakho emuva kungashintshi.
- Imisipha eyinhloko
- Isisu esiphambene · I-Rectus abdominis
- Imisipha esekelayo
- Obliques, iliopsoas, serratus anterior
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Recumbent Crossed Limb Antiextension
Ingabe kufanele ngicindezele iqolo lami eliphansi phansi?
Kunokuba uphushe kanzima, kubalulekile ukusimamisa izimbambo zakho ne-pelvis ukuze ijika lakho elingemuva lingashintshi ngesikhathi sokuphindaphinda.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala ukuma kwethebulethi nezindawo zengalo
Lala ngomhlane wakho, welula izingalo zakho phezu kwamahlombe akho, bese ugoba ukhalo namadolo akho afinyelele cishe kuma-degree angama-90. Beka ikhanda lakho namahlombe ngokukhululeka kumata.
- 2
Exhale futhi uzinzise i-torso
Khipha umoya omude, yehlisa izimbambo zakho ezingezansi bese ugcine i-pelvis yakho ingathathi hlangothi noma itshekele ngemuva kancane. Ungaphoqeleli umhlane wakho ophansi futhi ugcine isikhundla.
- 3
Nweba kancane kancane ingalo nomlenze obhekene
Phakamisa ingalo yakho yesokudla phezulu kanye nomlenze wesobunxele uye phansi imizuzwana emi-2 ukuya kwemi-4. Yima ngaphambi kokuba umhlane wakho ophansi uphakame noma i-pelvis yakho ijikeleze.
- 4
Buyela phakathi nendawo bese uphinda ngakolunye uhlangothi
Exhale bese uletha izingalo nemilenze yakho endaweni yokuqala. Setha kabusha i-torso yakho futhi welule ingalo yakho ehlukile nomlenze ngezinga elifanayo.
THE TRUNK STAYS QUIET
Izitho kufanele zinyakaze futhi izimbambo, i-pelvis, nomhlane ophansi kufanele kuthule.
Uma iphansi imilenze yakho, i-lever ephakamisa umhlane wakho ongezansi iba nkulu. Kwanele ukugcina i-torso yakho ngaphandle kokuba izinyawo zakho zithinte phansi.
Beka isandla esisodwa okhalweni lwakho noma ezimbanjeni ukuze ubone ngqo ushintsho lokunyakaza.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Izitho zisuka kude, izimbambo nezinqe ziqinile.”
EXHALE INTO CONTROL
Ukukhipha umoya omude kusiza ukwehlisa izimbambo nokugcina ukungezwani kwesisu
Zama ukukhipha umoya omude ngenkathi welula izitho zakho kanye nokuhogela okufushane njengoba ubuya. Akudingekile ukuba ubambe umoya wakho ngokuphelele.
Uma ukuphefumula kubangela ukuba ulahlekelwe ukuqondanisa, qala ngokuhluka okulula lapho uhambisa ingalo eyodwa noma umlenze owodwa kuphela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ubuhlungu emhlane ongezansi lapho wehlisa umlenze
- Lokho okubonayo
- Isikhala phakathi komata nokhalo siyakhula futhi izimbambo ziyaphakanyiswa.
- Imbangela engaba khona
- Isilinganisi somlenze nobubanzi budlula amandla wamanje wokulwa nesandiso.
- Indlela yokulungisa
- Guqa amadolo akho kakhulu, sebenzisa amathebhu akho esithendeni, futhi wehlise imilenze yakho kancane.
Unyakazisa ingalo nomlenze ungaqondile ohlangothini olulodwa
- Lokho okubonayo
- I-torso incike ohlangothini olulodwa futhi i-oda liyashintsha lisuka ekuphindaphindeni liye ekuphindaphindeni.
- Imbangela engaba khona
- Iphethini yokuphambanamgwaqo ayifundiwe ngokugcwele.
- Indlela yokulungisa
- Hambisa ingalo eyodwa kuphela noma umlenze owodwa ngesikhathi bese uqhubeka nephethini ehlukile yengalo/yomlenze.
Iphakamisa ikhanda nentamo
- Lokho okubonayo
- Isilevu sami sihlala esifubeni sami futhi intamo yami ikhathala ngokushesha.
- Imbangela engaba khona
- Ukuqina kwesisu kwanxeshezelwa ngokunyakazisa umzimba phezulu.
- Indlela yokulungisa
- Beka ikhanda lakho kumata, ubheke ophahleni, bese ukhipha umoya ukuze wehlise izimbambo zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isiphazamisi esifile esinezingalo ezihambayo kuphela
Imilenze igxiliswe phezulu kwetafula.
Ithebhu yesithende
Gcina i-engeli yakho yamadolo futhi wehlise izithende zakho kuphela.
Buyisela emuva ingalo nomlenze bug efile
Ilawula i-lever ephambanayo.
Isiphazamisi esifile sokumelana nebhendi
Engeza ukumelana lapho ukuqondanisa kwe-torso kwanele.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziselwa ukufudumala noma amaseshini abalulekile, iqinisekise ububanzi obulinganayo besokunxele nesokudla kanye nokuphefumula. Uhlangothi olulodwa olunensayo lusebenza kakhulu kunemivimbo eminingi esheshayo.
Bala
5–10 izikhathi ngayinye
Yelula imizuzwana engu-2-4
Setha
2–4 imisa ngayinye
30–60 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
3-6 izikhathi ngeviki
Prakthiza amakhono akho ngokukhathala okuphansi
- Uma iqolo lakho eliphansi kanye ne-pelvis kuthulile, kancane kancane wandise ububanzi bezitho zakho.
- Uma uhlangabezana ne-moxibustion ephansi emuva, ukujikeleza kwe-torso, noma ukungezwani kwentamo, zama ukuwehlisa ku-deformation eyodwa yesitho.
- Ibeka phambili umoya omude nobubanzi obufana nesokunxele nesokudla phezu kwesivinini.
Imibuzo evame ukubuzwa
Ingabe izithende zakho kufanele zithinte phansi?
No. Yehlisa kuphela ukuphakama okukuvumela ukuthi ugcine umhlane wakho ophansi.
Kuthiwani uma kulula kakhulu?
Qala ngokunciphisa ukwehla kwakho nokwandisa ububanzi bezitho zomzimba, bese wengeza amabhande noma imithwalo elula kuphela uma i-torso yakho inakekelwe ngokugcwele.
