I-gymnastics ye-Hypopressive: yintoni kunye nezibonelelo eziphambili

Umxholo

• 1. Fine tune esinqeni
• 2. Yibambe imisipha yakho yangasemva
• 3. Ukulwa umchamo kunye nokulahleka kwelindle
• 4. Thintela ihernias
• 5. Ukulwa nokuphambuka kwikholamu
• 6. Ukuphucula ukusebenza ngokwesondo
• 7. Ukuphucula ukuma kunye nokulinganisela
• Uyenza njani imithambo yoxinzelelo
• Ukuzivocavoca umzimba ngasemva

I-Hypopress gymnastics yindlela eyenziweyo kwiminyaka ye-70s kwaye yafumana indawo yokuzivocavoca kunye neeklinikhi zokuvuselela, kuba ukongeza ekomelezeni isisu kunye nezihlunu zangasemva, ibonakalisiwe iluncedo njengendlela yokuthintela nokunyanga utshintsho olunje i-hernias, utshintsho kwingingqi yesini, ibhalansi kunye nokuma.

Ukwenza i-hypopressive gymnastics, umntu kufuneka enze umphunga ophezulu kwaye 'ancancise' isisu yonke indlela, eshiya engaphefumli kwaye egcine oku kuncipha. Le ntshukumo iphucula ukusebenza kwamathumbu, icokisa isinqe kwaye inyuse ukuma komzimba, ukulwa iintlungu zangasemva kunye nokungalingani kwangemva.

Izibonelelo eziphambili ze-gymnastics ye-hypopressive zi:

1. Fine tune esinqeni

Ukunyanzelwa kunciphisa ukujikeleza kwesisu ngenxa yesithintelo se-isometric esigcinwe ixesha elide ngexesha lokuzilolonga. Xa uncancisa amalungu ngaphakathi, kukho utshintsho kuxinzelelo lwangaphakathi lwesisu oluthinta i-rectus abdominis, kwaye ikwasisixhobo esikhulu sokulwa ne-diastasis esiswini, esisusa imisipha ye-rectus abdominis ngexesha lokukhulelwa.

2. Yibambe imisipha yakho yangasemva

Ngalo msebenzi kukho ukuhla koxinzelelo lwesisu kunye ne-vertebrae iya kutyhafiswa, eluncedo kakhulu ekunciphiseni iintlungu ezingapheliyo, ukukhusela kunye nokulwa nediski ye-herniated.

3. Ukulwa umchamo kunye nokulahleka kwelindle

Ngexesha lokunciphisa okwenziweyo, izihlunu ze-perineum zifunxwe phezulu, zibeka kwakhona isinyi kunye nokomeleza imisipha, ebaxhasayo iluncedo olukhulu ekulweni umchamo, ukungabinakho ukungcola kunye nokuhla kwesibeleko.

4. Thintela ihernias

Nge-hypopress kunokwenzeka ukuthintela iidiski ze-herniated, inguinal kunye nesisu kuba indlela iyancipha ngaphakathi koxinzelelo lwesisu, kulungelelanisa umzimba uphela.

5. Ukulwa nokuphambuka kwikholamu

Ukuzivocavoca umzimba kukulungele ukulwa nokuphambuka komgogodla njenge-hyperlordosis, i-scoliosis kunye ne-hyperkyphosis kuba ikhuthaza ukwenziwa ngokutsha kolungelelwaniso lomqolo kunye nesinqe.

6. Ukuphucula ukusebenza ngokwesondo

Xa usenza lo msebenzi kukho ukwanda kokuhamba kwegazi kummandla osondeleyo ophucula ubuntununtunu kunye nolonwabo.

7. Ukuphucula ukuma kunye nokulinganisela

Le ndlela iphucula ithoni yemisipha, ukunciphisa umsebenzi kunye noxinzelelo lwamaqela emisipha asebenza ngokugqithileyo kwaye andise ithoni yamaqela asebenza kancinci, aqheleke ithoni yomzimba wonke. Xa zidityaniswe nezinye iindlela zokuzilolonga ezinje ngephiramidi okanye iplanga esiswini, umzekelo kuyanceda ukuphucula ukuma komzimba kwaye xa kudityaniswe nemithambo enje ngenkxaso kunyawo nje olunye okanye ukwenza inqwelomoya okanye inkwenkwezi kuyanceda ukuphucula ibhalansi yomzimba.

Uyenza njani imithambo yoxinzelelo

Ukuqala, kufuneka uhlale kunye nemilenze yakho uwele kwaye uphefumle ngesiqhelo kwaye wenze umphunga onyanzelekileyo uthathe wonke umoya kwimiphunga yakho. Xa ufika kweli nqanaba, kuya kufuneka uncancise isisu sakho, ugcine le apnea ixesha elide, kude kube kubalulekile ukuphefumla. Emva koko phefumla ngesiqhelo kwaye wenze imithambo efanayo rhoqo.

Xa ufunda le ndlela, unokutshintsha ukuma kwakho ukuze wolule ezinye izihlunu emzimbeni wakho, uthanda umqolo wakho, umzekelo. Jonga ukuzivocavoca okungu-4 onokukwenza ekhaya.

Ukuzivocavoca umzimba ngasemva

Umsebenzi olungileyo wokunyanzela umqolo wakho ngu:

1. Gcina imilenze yakho ibanzi-ububanzi ngaphandle ukhuphe wonke umoya kwimiphunga yakho kwaye umunce isisu sakho ngaphakathi;
2. Yiya phambili, uzama ukuchukumisa umgangatho ngezandla zakho, ugcine imilenze yakho ithe nkqo. Umzimba wakho kufuneka ubekwe njengephiramidi;
3. Kuya kufuneka ume kwesi sikhundla ixesha elide ungaphefumli, emva koko ungene ngaphakathi ngesiqhelo kwaye unyuke kancinci.
4. Unokuma ngxi kwaye ucofe umgangatho ngezandla zakho, ugcine umqolo wakho kunye nentloko zilungelelaniswe kakuhle, ukuba uyakwazi ukugcina iinyawo zakho kunye neentende zithe tyaba phantsi.

Unokwenza le gymnastics yokunyanzelisa imihla ngemihla, uzibophezele ekugcineni ukucutha okuphezulu kwi-apnea ixesha elide kunokwenzeka. Akukho ubuncinci okanye ubuninzi benani lokuphindaphinda kwaye unokwenza kangangoko ucinga ukuba ukhululekile kwaye awufumani dizzy.