Imithambo eyi-10 yeKyphosis onokuyenza ekhaya

Umxholo

• 1. Isisu
• 2. Ukunyuka kwemilenze ethe tye
• 3. Isangqa ngomlenze
• 4. Isandla
• 5. Idada
• 6. Hlala
• 7. Ibhodi engaphambili
• 8. Ibhodi esecaleni
• 9. Isifuba esomeleleyo
• 10. Ukuphakamisa iingalo ngaphezulu kweroli
• Ukunyamekela ngexesha lokuzilolonga

Ukuzivocavoca kwe-kyphosis kunceda ukomeleza umqolo kunye nesisu esiswini, ukulungisa ukuma kwe-kyphotic, okubandakanya ukuba kwindawo "yokuzingela", kunye nentamo, amahlombe kunye nentloko ejikelezayo.

Ukuzivocavoca iipilates ezidweliswe apha ngezantsi kuyacetyiswa kwimeko yehyperkyphosis ethambileyo okanye emodareyithayo kunye nokukhuthaza ukulungiswa kwendlela yokuma. Nangona kunjalo, kuhlala kubalulekile ukudibana ne-physiotherapist, eya kuthi ibonise ezinye iindlela zokucinga ocinga ukuba zilungele imeko nganye, emva kovavanyo lomntu ngamnye.

Phambi kokuqala kwale mithambo kuyacetyiswa ukuba wenze imizuzu emi-5 ukuya kweli-10 yokuzifudumeza, enokutsiba ngentambo okanye ukuhamba ngokukhawuleza, umzekelo. Ukuphefumla kubaluleke kakhulu ekusebenzeni ngokuchanekileyo kwemithambo yePilates, ke kuya kufuneka usoloko uphefumla ngaphambi kokuqala intshukumo, kwaye uphefumle ngexesha lelona xesha linzima lomsebenzi ngamnye.

1. Isisu

Ukulala phantsi ujonge phezulu:

1. Gobisa imilenze yakho uxhase iinyawo zakho phantsi kakuhle;
2. Phakamisa i-torso yakho emadolweni kwaye ubambe esi sikhundla imizuzwana emi-5;
3. Yehlisa isandi somthi kwakhona, de amagxa achukumise umhlaba.

Lo msebenzi kufuneka wenziwe kancinci kwaye uphindwe amaxesha ali-10.

2. Ukunyuka kwemilenze ethe tye

Ukulala ngomqolo ugobe amadolo:

1. Phakamisa imilenze emibini egobileyo, ngokungathi baphumla kwisitulo sokucinga;
2. Susa intloko nesiqu emhlabeni;
3. Yolula umlenze omnye ngexesha, njengoko kubonisiwe emfanekisweni.

Phinda intshukumo amaxesha ali-10 ngomlenze ngamnye.

3. Isangqa ngomlenze

Ukulala emqolo:

1. Nyusa umlenze omnye, wolulelwe phezulu;
2. Jikelezisa umlenze wakho kwisangqa emoyeni, ngokubanzi kangangoko kunokwenzeka.

Yenza le ntshukumo kangangemizuzwana engama-30 ngomlenze ngamnye.

4. Isandla

Ukuhlala phantsi emilenzeni ngaphandle:

1. Gcina incam yonyawo ijonge phezulu;
2. Vula iingalo ngokuthe tye;
3. Jikelezisa umboko kwicala lasekhohlo, de isandla sokunene sichukumise unyawo lwasekhohlo;
4. Jikelezisa torso kwicala lasekunene, de isandla sasekhohlo sichukumise unyawo lwasekunene.

Phinda intshukumo amaxesha ali-10 kwicala ngalinye

5. Idada

Ukulala esiswini sakhe:

1. Beka izandla zakho kumgca ofanayo wesifuba;
2. Phefumla nzulu kwaye utyhale izandla zakho phantsi;
3. Phakamisa umboko phezulu.

Phinda intshukumo amaxesha ama-8

6. Hlala

Ukuhlala phantsi kunye nemilenze egobile:

1. Gcina imilenze yakho kunye kunye neenyawo zakho zithintana phantsi;
2. Gcina umqolo wakho uthe tye;
3. Beka izandla zakho kude kancinci emzimbeni wakho kwicala elifanayo nelomzimba wakho;
4. Hlala kule ndawo imizuzwana engama-30, ugcine isisu sakho sisoloko sinesivumelwano.

Phinda lo msebenzi kaninzi

7. Ibhodi engaphambili

Ukulala esiswini sakhe:

1. Xhasa umzimba kuphela kwincam yeenyawo, kwiingqiniba nakwiingalo zangaphambili;
2. Shiya umzimba ngokuthe tye kwaye uhleli kuloo ndawo.

Esi sikhundla kufuneka sigcinwe imizuzwana engama-30 ukuya kwimizuzu eli-1, kwaye njengoko kuya kusiba lula, konyusa ixesha ngeminye imizuzwana engama-30.

8. Ibhodi esecaleni

Ukulala ngecala lakhe phantsi:

1. Phakamisa umzimba ngokuthinta kuphela ngengalo kunye neenyawo ezisemgangathweni;
2. Gcina umqolo wakho uthe tye kwaye ubambe indawo.

Isikhundla kufuneka sigcinwe imizuzwana engama-30 ukuya kumzuzu omnye, ukwandisa ixesha leminye imizuzwana engama-30 nanini na xa kusenziwa umsebenzi olula.

Ukuba ufumanisa ukuba umthambo unzima kakhulu, ungenza iplanga esecaleni unyawo olunye lubekwe phambili

9. Isifuba esomeleleyo

Ukulala phantsi esiswini:

1. Songa iingalo zakho uze ubeke izandla zakho emva kwentloko yakho, okanye ushiye iingalo zakho zithi nkqo;
2. Phakamisa i-torso yakho phantsi, utsala isifuba sakho ngelixa uphakamisa imilenze yakho phantsi.

Phinda lo msebenzi izihlandlo ezingama-20.

10. Ukuphakamisa iingalo ngaphezulu kweroli

Ukulala kuluhlu:

1. Gcina iinyawo zakho zigobile kwaye iinyawo zakho ziqhawukile kancinane;
2. Bamba ibhola encinci okanye unamathele ezandleni zakho, kwaye uyibambe phambi komzimba wakho njengoko kubonisiwe emfanekisweni;
3. Yandisa iingalo zakho ukuphakama kwentloko yakho.

Phinda intshukumo amaxesha ali-10.

Ukunyamekela ngexesha lokuzilolonga

Olu luhlu lokuzivocavoca lunokwenziwa ekhaya, kodwa kungcono ukuba bakhokelwe ngugqirha osenyongweni onokuthi abeke iliso ekusebenzeni kwemithambo, ukuqinisekisa ukuba yenziwa ngokuchanekileyo, ngaphandle kwembuyekezo, ukulungiselela ukufezekisa iziphumo ezilungileyo kunyango. yehyperkyphosis.

Eyona nto ilungileyo kukuba le mithambo yenziwa kabini ukuya kathathu ngeveki, malunga ne-15 ukuya kwi-20 iiveki, ukuze kuvavanywe iziphumo, kodwa njengoko ukuzilolonga kuya kuba lula, ungalutshintsha kancinci, okanye ufake olunye umthambo, uguqula uthotho.

Ukongeza, ezinye iindlela zokuzilolonga zinokusetyenziswa, ezinje ngezifundo zemfundo zasemva kwesithuba, kunye nezinye iindlela zokulungisa oku kutenxa emqolo. Jonga ukuba unyango lwe-hyperkyphosis lunokwenziwa njani.