STANDING TORSO ROTATION
Ukuzungeza umzimba okumile akukona umnyakazo omkhulu wokushwiba ingalo, kodwa umsebenzi wokunyakaza kwe-torso obeka izimo zezinyawo nezinqe bese ulawula ukuzungezisa ithambo lesifuba.
Endaweni yokuma, nweba izingalo zakho phambi kwesifuba sakho bese uzungezisa umzimba wakho ukusuka kolunye kuya kolunye ukuze uzijwayeze ukuzungezisa umgogodla wethoracic nokulawula imisipha etshekile. Inguqulo ebambe i-pelvis phambili igcizelela ukuhlukaniswa komgogodla we-thoracic, kuyilapho inguqulo ejikeleza izinyawo ihlanganisa ukujikeleza komzimba ogcwele. Ungazihlanganisi lezi zindlela ezimbili, mane ubeke umgomo wakho futhi usebenzise kuphela ububanzi obukhululekile kuwe ngaphandle kokugoba iqolo noma ukukhahlela izingalo zakho.
- Imisipha eyinhloko
- Imisipha ye-oblique yangaphakathi · Umsipha oblique wangaphandle
- Imisipha esekelayo
- I-Gluteus, i-hip rotator, i-erector spinae
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuma kokuma, umgogodla we-thoracic kanye nokuzungezisa ngokuhlanganyela kwe-hip
Ngingakwazi futhi ukuzungezisa i-pelvis yami?
Kungenzeka kuye ngenjongo. Gcina i-pelvis yakho imile kunguqulo ye-thoracic spine isolation, noma zulazula izinyawo zakho kanye ne-pelvis ndawonye ukuze uthole inguqulo ephelele yokuzungezisa umzimba.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Okokuqala nquma ukuthi uzuzuzisa kanjani izinyawo zakho nezinqe
Beka izinyawo zakho ngobubanzi be-hip-width bese ukhulula kancane amadolo akho. Vumela i-pelvis iye phambili uma ukuhlukaniswa komgogodla we-thoracic kuwumgomo, noma i-pivot yesithende uma ukujikeleza komzimba ogcwele.
- 2
Yelula Umgogodla futhi Uzinzise Izingalo
Beka izimbambo zakho phezu kwe-pelvis yakho bese ubeka izandla zakho ndawonye phambi kwesifuba sakho noma welule izingalo zakho. Unganiki amahlombe akho noma ugobe umhlane wakho ngokweqile.
- 3
Phendukisela kancane ithambo lakho lesifuba ohlangothini olulodwa
Njengoba ukhipha umoya, zungezisa i-solar plexus yakho ibheke eceleni. Enguqulweni yokulungisa i-pelvic, womabili amathambo e-pelvic ahlala ekhombe phambili.
- 4
Phinda phakathi nendawo ukuya kolunye uhlangothi
Ibuyela phakathi ngaphandle kokuhlehla futhi idale ububanzi obufanayo ngakolunye uhlangothi. Yima ngaphambi kokuthi ukuphefumula kwakho nokucindezela konyawo kuphele.
CHOOSE THE INTENT
Khetha kuye ngenjongo yakho ukuthi ugcine i-pelvis yakho iqinile noma ujikeleze ngezinyawo zakho.
Ukuhlukanisa ukuhamba komgogodla we-thoracic, sebenzisa uhla oluncane olune-pelvis ngaphambili. Vumela i-pivot yesithende ne-hip ukuthi ibandakanye ukuzungezisa kwezemidlalo.
Ifomu eliphakathi lapho i-pelvis kuphela esontekile ngenkathi izinyawo zigxilile ingase idale i-torque engadingekile emhlane ongezansi.
Iphuzu elibalulekile: Cabanga ukuzama ngaso leso sikhathi: “Khetha okukodwa: ukulungiswa kwe-pelvic noma i-pivot yomzimba ogcwele.”
TURN THE RIBCAGE
Indlela yombambo nethambo lesifuba, hhayi ukunyakaza kwesandla, kukhombisa ububanzi bokuzungezisa
Uma nje uhambisa izingalo zakho eceleni, izandla zakho zizoya kude kodwa i-torso yakho ngeke inyakaze. Gcina ibanga phakathi kwezandla zakho nesifuba sakho.
Uma iqolo lakho ligobile noma i-pelvis yakho iphushwa, yehlisa ububanzi futhi uzilolonge phambi kodonga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Swayiphela izingalo zakho kwesokunxele nakwesokudla kuphela
- Lokho okubonayo
- Isandla sinyakaza kakhulu, kodwa isiqondiso se-solar plexus akuvamile ukushintsha.
- Imbangela engaba khona
- I-recoil yengalo esetshenzisiwe kunokuzungezisa.
- Indlela yokulungisa
- Zijwayeze imigqa emincane izandla zakho zisondele esifubeni sakho futhi ithambo lakho lesifuba libheke eceleni.
Phenya ukhalo lwakho yonke indlela ngenkathi ugcina ukhalo lwakho luqinile.
- Lokho okubonayo
- Kukhona ingcindezi ngaphansi okhalweni futhi amadolo nezinyawo ziqinile.
- Imbangela engaba khona
- Ukuzungeza okukhulu kunobubanzi be-thoracic kudalwe ku-lumbar spine.
- Indlela yokulungisa
- Yehlisa ububanzi noma ushintshele ekujikelezeni komzimba okugcwele okuvumela i-pivot yesithende.
I-Torso itshekela emaceleni lapho iphenduka
- Lokho okubonayo
- Ihlombe elilodwa liyawa bese i-pelvis iphushela ngakolunye uhlangothi.
- Imbangela engaba khona
- Yehlulekile ukuhlukanisa ukuzungezisa nokugobela eceleni.
- Indlela yokulungisa
- Sebenzisa ibanga elincane ngenkathi ugcina ubude bekhanda ngisho nokucindezela kuzo zombili izinyawo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela Yokuziphatha Ehlukile Eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuze uthole ukufudumala okulula, sebenzisa ukuphindaphinda okuhamba kancane kwezinhlangothi, kodwa ngezinjongo zamandla, uzodinga ukumelana okwengeziwe nezindlela zokuzungeza unyawo. Ungaguquli umnyakazo wakho wamanje uwenze umnyakazo osheshayo wokukhahlela emuva.
Imvamisa
2-3 izikhathi ngesonto
Ibeke ngokufanelekile kuwo wonke umzimba wakho noma isimiso sendawo efanele.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Hlala ubeke ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza wonke umsebenzi ngaphakathi kwendawo yokulawula kwakho.
Imibuzo evame ukubuzwa
Ingabe kungcono ukwelula izingalo zakho isikhathi eside?
Ubude bengalo bushintsha kuphela impendulo nobunzima. Ukujikeleza kwethambo lebele kanye nokuqondisa komgogodla yizinto eziza kuqala.
Kuthiwani uma uzwa umuzwa wokudonsa emhlane wakho ongezansi?
Yehlisa ububanzi futhi ucacise ukuthi uliqinisa kanjani i-pelvis yakho noma uzungeza izinyawo zakho. Uma kwenzeka ubuhlungu obubukhali, yeka ngokushesha.
