Uyenza njani i-hypopressive sit-ups kwaye ziziphi izibonelelo

Umxholo

• Uyenza njani i-hypopressive sit-ups
• Uqheliso 1: Ukulala phantsi
• Isifundo 2: Ukuhlala
• Umsebenzi 3: Ukoyama phambili
• Umsebenzi 4: Ukuguqa phantsi
• Izibonelelo zokuhlala phantsi koxinzelelo
• Izibilini ezixineneyo zilahla ubunzima?

I-Hypopressive sit-ups, eyaziwa ngokuba yi-hypopressive gymnastics, luhlobo lokuzilolonga olunceda ithoni yezihlunu zesisu, ukuba nomdla kubantu abanengxaki yokuqaqanjelwa ngumqolo kwaye abakwazi ukwenza ukuhlala ngokwesiko kunye nabafazi abasemva kokubeleka.

Ukongeza ekomelezeni isisu, indlela yokunyanzelwa ikwalwa nokungasebenzi kakuhle komchamo kunye nokungcola, kuphucula ukuma komzimba, kunyanga ukubola kwamalungu esini kunye nokuphucula ukusebenza kwamathumbu. Oku kwenzeka ngenxa yomahluko koxinzelelo olukhoyo esiswini ngexesha lokuzilolonga kwaye nangenxa yokungabikho kwentshukumo ngomqolo. Njengoko le mithambo isindisa umqolo, inokwenziwa nakwimeko yediski ye-herniated, enegalelo kunyango lwayo.

Uyenza njani i-hypopressive sit-ups

Ukwenza ukuhlala ngokunyanzelwa ekhaya, umntu kufuneka aqale kancinci, ejonge ngqo indlela ekufuneka yenziwe ngayo umthambo. Into efanelekileyo kukuba uqale uthotho ulala phantsi kwaye uqhubeke nokuhlala kwaye uncike phambili. I-gymnastics yokunyanzelisa iqulethe:

1. Tsala umphefumlo ngesiqhelo emva koko uphefumle ngokupheleleyo, de isisu siqale ukusicenga sodwa emva koko 'sinciphise isisu', simunce izihlunu zesisu ngaphakathi, ngokungathi uzama ukubamba inkaba ngasemva.
2. Esi sithintelo kufuneka sigcinwe imizuzwana eli-10 ukuya kwengama-20 ekuqaleni kwaye, ekuhambeni kwexesha, liyonyusa ixesha, lihlale ixesha elide kangangoko ngaphandle kokuphefumla.
3. Emva kwekhefu, gcwalisa imiphunga yakho ngomoya kwaye uphumle ngokupheleleyo, ubuyele ekuphefumlweni kwesiqhelo.

Kuyacetyiswa ukuba ezi zinto zihleliweyo zingenziwa emva kokutya kwaye iqala kancinci kwaye inciphise ezimbalwa, inyuke ngokuhamba kwexesha. Ukongeza, ukuze ufumane izibonelelo ezinqwenelekayo, kuyacetyiswa ukuba uhlale usenza imisipha ye-pelvic kwaye wenze isisu amaxesha ama-3 ukuya kwama-5 ngeveki malunga nemizuzu engama-20.

Ngokulandela ezi ngcebiso, ukunciphisa isinqe kunye nokuhla kweempawu zokungahambi kakuhle komchamo kunokujongwa. Kwiiveki ezi-6 ukuya kwezi-8 kufanelekile ukuba ubone ukunciphisa kwe-2 ukuya kwi-10 cm esinqeni kunye nokukhululeka okukhulu kokwenza imithambo.

Emva kweeveki ezili-12 kufanele ungene kwisigaba sokugcina, usenza imizuzu engama-20 ngeveki, phambi koqeqesho lwakho oluqhelekileyo kodwa iziphumo ezilungileyo kuyacetyiswa ukuba wenze imizuzu engama-20 ukuya kwiyure eli-1 amaxesha ama-2 ngeveki kwinyanga yokuqala kunye namaxesha ama-3 ukuya kwayi-4 ngeveki ukusuka inyanga yesi-2.

Imiyalelo yamanyathelo ngamanyathelo okwenza uhlengahlengiso olunokwenziwa lunokwenziwa kwiindawo ezahlukeneyo, ezinje:

Uqheliso 1: Ukulala phantsi

Ukulala ngomqolo, imilenze yakho igobile kunye neengalo zakho emzimbeni wakho, landela le miyalelo ingentla. Ukuqala, phinda kathathu lo msebenzi.

Isifundo 2: Ukuhlala

Kulo msebenzi, umntu kufuneka ahlale ehleli esitulweni iinyawo zithe tyaba phantsi okanye umntu angahlala phantsi imilenze igobile, kwimeko yabaqalayo, kwaye imilenze yabo yolulwe ukuze banamava. Khupha umphunga ngokupheleleyo kwaye emva koko 'wanye' isisu sakho ngokupheleleyo, ungaphefumli kangangoko unakho.

Umsebenzi 3: Ukoyama phambili

Kwimeko yokuma, thambekisa umzimba wakho phambili, ugobe amadolo kancinci. Thatha umoya omninzi kwaye xa uphefumlela ngaphandle, ‘tsala’ isisu ngaphakathi, kunye nezihlunu ze-pelvic, ubambe umphefumlo wakho ixesha elide kangangoko unako.

Umsebenzi 4: Ukuguqa phantsi

Kwimeko yokuxhasa i-4, khupha wonke umoya kwimiphunga kwaye umunce isisu kangangoko unakho kwaye ubambe umphefumlo wakho ixesha elide.

Kukho ezinye iimeko ezinokuthi zamkelwe ukwenza lo msebenzi, njengokuma kunye neenkxaso ezi-4. Nanini na xa usenza uthotho lwe-hypopressants kuya kufuneka uguqule izikhundla njengoko kuqhelekile ukuba umntu akufumanise kulula ukugcina ukusikwa ixesha elide kwenye indawo kunakwenye. Kwaye eyona ndlela ingcono yokwazi ukuba zeziphi izikhundla apho ugcina khona ukucutha ngokufanelekileyo kukuvavanya indawo nganye.

Jonga ezinye iingcebiso kule vidiyo ilandelayo:

Izibonelelo zokuhlala phantsi koxinzelelo

I-Hypopress sit-ups inezibonelelo ezininzi zempilo xa zisenziwa ngokuchanekileyo, ezona ziphambili zezi:

• Nciphisa isinqe ngenxa yokuncipha kwe-isometric okwenziwa ngexesha lokuzilolonga, kungenxa yokuba xa "uncancayo" isisu kukho utshintsho koxinzelelo lwangaphakathi esiswini, ukunceda ukunciphisa ukujikeleza kwesisu;
• Yomeleza izihlunu zangasemva ngenxa yokwehla koxinzelelo lwesisu kunye nokudodobala kwamathambo omzimba, ukukhulula iintlungu zangasemva kunye nokuthintela ukuyilwa kwe-hernias;
• Ithintela umchamo kunye nokulahleka kwesitulo, kuba ngexesha lesinyathelo-nge-nyathelo lesisu, kunokubekwa kwakhona kwisinyi kunye nokuqiniswa kwemisipha, ukulwa nokungcola, ukungahambi komchamo kunye nokuqhuma kwesibeleko;
• Ithintela ukwenziwa kweherniasKuba ikhuthaza ukwehla kwethambo lomqolo;
• Ukulwa nokuphambuka komqolo, kuba ikhuthaza ukulungelelaniswa komqolo;
• Ukuphucula ukusebenza ngokwesondo, Kungenxa yokuba ngexesha lokuzilolonga kukho ukwanda kokuhamba kwegazi kummandla osondeleyo, ukonyusa ubuntununtunu kunye nolonwabo;
• Ukuphucula ukuma kunye nokulinganiselakuba ikhuthaza ukomeleza izihlunu zesisu.

Izibilini ezixineneyo zilahla ubunzima?

Ukwehla kobunzima ngalo msebenzi kufuneka uhlengahlengise ukutya, ukunciphisa ukusetyenziswa kokutya okunotyebileyo kumanqatha, iswekile kunye neekhalori kunye nokuchitha amandla ngakumbi ukwenza eminye imithambo etshisa amanqatha njengokuhamba, ukubaleka, ukukhwela ibhayisikile okanye irolblading, ukulungiselela umzekelo.

Kungenxa yokuba i-hypopressive gymnastics ayinayo inkcitho ephezulu yeekhalori kwaye ngenxa yoko ayisebenzi ekutshiseni amanqatha kwaye ngenxa yoko ilahla kuphela ubunzima xa kusenziwa ezinye iindlela. Nangona kunjalo, ezi zinto zihleliyo zilungile ekuchazeni nasekwenzeni isisu esiswini, sisenze ukuqina kwesisu.