5 Ukomeleza ukuzivocavoca iintlungu ezisezantsi

Umxholo

• Yintoni ebangela iintlungu ezisezantsi?
• 1. Iibhlorho
• 2. Umzobo wokuhombisa
• 3. Ukuxoka emlenzeni ongasemva kuphakama
• 4. Abalinganiswa
• 5. Iic curls ezithile
• Izilumkiso
• Ukuthatha
• Ukuhamba okuQhelekileyo: Ukuhamba kweMizuzu eyi-15 yeYoga yokuBuya kweNhlungu

Qalisa womelele

Imizimba yethu isebenza ngokusemandleni ayo xa izihlunu zisebenza ngokungqinelana.

Izihlunu ezibuthathaka, ngakumbi ezo zisembindini kunye ne-pelvis yakho, ngamanye amaxesha zinokukhokelela kwintlungu yomqolo okanye ukwenzakala.

Intlungu ebuyela umva inokuphazamisa imisebenzi yakho yemihla ngemihla. Uphando lubonakalisile ukuba ukomeleza imithambo kunokuba luncedo ekunyangeni iintlungu ezisezantsi.

Ukuphila ngendlela esempilweni yeyona ndlela yokuthintela iintlungu ezisezantsi. Ukunciphisa ukuzuza ubunzima, ukwakha amandla, kunye nokuthintela imisebenzi enobungozi kuya kunceda ukunciphisa iintlungu ezisezantsi njengoko uneminyaka yobudala.

Yintoni ebangela iintlungu ezisezantsi?

E-United States, iintlungu ezisezantsi ezisezantsi sesona sizathu siqhelekileyo sokuba abantu batyelele ugqirha.

Ngaphezulu kolu tyelelo kungenxa yeentlungu ezisezantsi ezingacacanga, okanye iintlungu ezingabangelwa sisifo okanye ukungaqheleki komqolo.

Intlungu ebuyayo engasemva inokubangelwa:

• ukudumba kwezihlunu
• izihlunu zemisipha
• ukwenzakala kwemithambo-luvo
• utshintsho olwenzekayo

Ezinye zezizathu ezithile kunye nezona zibalulekileyo zentlungu ebuyayo zibandakanya:

• ucinezelo lokophuka
• stenosis yomqolo
• disc disc
• umhlaza
• usulelo
• spondylolisthesis
• ukuphazamiseka kwemithambo-luvo

Zama ezi zinto zilula, ngaphandle kwezixhobo zomeleze izihlunu ezixhasa umqolo wakho.

Ukufumana amandla kunokukhokelela kwintlungu encinci kunye nokungasebenzi. Jonga ugqirha wakho okanye ugqirha ngaphambi kokuba uqale le mithambo ukuze uqiniseke ukuba bayayilungela imeko yakho.

1. Iibhlorho

I-gluteus maximus sisihlunu esikhulu seempundu. Yenye yezona zihlunu zomeleleyo emzimbeni. Inoxanduva lokuhamba esinqeni, kubandakanya imisebenzi yokwandiswa kwe-hip njenge squats.

Ubuthathaka kwimisipha ye-gluteus inokuba negalelo kwintlungu ebuyela umva. Kungenxa yokuba zizinzo ezibalulekileyo zamalungu e-hip kunye nomqolo osezantsi ngexesha lokuhamba njengokuhamba.

Izihlunu zasebenza: gluteus maximus

1. Lala emhlabeni iinyawo zakho zithi tyaba phantsi, ububanzi benyonga buhlukane.
2. Izandla zakho zisemacaleni akho, cinezela iinyawo zakho emgangathweni njengoko unyusa isinqe sakho kancinci emhlabeni de ube umzimba wakho uthe tye. Gcina amagxa akho phantsi. Bamba imizuzwana eli-10 ukuya kweli-15.
3. Ngaphantsi.
4. Phinda amaxesha ali-15.
5. Yenza iiseti ezi-3. Phumla umzuzu omnye phakathi kweseti nganye.

2. Umzobo wokuhombisa

Isisu esisinqamlezayo sisihlunu esirhangqa ujikeleze umgca ophakathi. Inceda ukuxhasa umqolo kunye nesisu.

Kubalulekile ukuzinzisa amalungu omqolo kunye nokuthintela ukwenzakala ngexesha lokuhamba.

Izihlunu zasebenza: isisu esinqamlezileyo

1. Lala emhlabeni iinyawo zakho zithi tyaba phantsi, ububanzi benyonga buhlukane.
2. Hlaziya izandla zakho ngamacala akho.
3. Thatha umphunga onzulu. Phefumlela ngaphandle kwaye utsale iqhosha lesisu sakho ukuya kumqolo wakho, ubandakanye izihlunu zesisu ngaphandle kokuthambisa isinqe sakho.
4. Bamba imizuzwana emi-5.
5. Phinda amaxesha ama-5.

3. Ukuxoka emlenzeni ongasemva kuphakama

Imisipha ye-hip abductor inceda ukuphakamisa umlenze wakho ecaleni, kude nomzimba wakho. Ziyanceda ukuxhasa isinqe sakho xa umi ngomlenze omnye.

Xa ezi zihlunu zibuthathaka, inokuchaphazela ibhalansi kunye nokuhamba kwakho. Inokubangela neentlungu ezisezantsi ngenxa yokungazinzi.

Izihlunu zasebenza: gluteus medius

1. Thetha kwelinye icala, ugcine umlenze wakho osezantsi ugobe kancinci emhlabeni.
2. Yenza umxholo wakho ngokuzoba iqhosha lesisu sakho kumqolo wakho.
3. Phakamisa umlenze wakho ophezulu ngaphandle kokuhambisa wonke umzimba wakho.
4. Gcina imizuzwana emi-2 phezulu. Phinda amaxesha ali-10.
5. Phinda kwelinye icala. Yenza iiseti ezi-3 kwicala ngalinye.

4. Abalinganiswa

Izixhobo zakho zangasemva zibaleka kunye nomqolo wakho. Bayakunceda ugcine isikhundla esimi nkqo, ukuxhasa umqolo wakho kunye namathambo e-pelvic, kunye nokuvumela ukuba ubambe umqolo.

Ukuba lo msebenzi wenza ukuba umqolo wakho ube mbi ngakumbi, yeka ukuwenza de ufumane olunye uvavanyo. Ugqirha wakho unokufuna ukulawula izizathu ezinzulu zentlungu yakho.

Izihlunu zasebenza: umqolo, iimpundu kunye nesinqe, amagxa

1. Lala ngesisu neengalo zakho zolulwe phambi kwakho nemilenze yakho inde.
2. Phakamisa izandla kunye neenyawo zakho emhlabeni malunga nee-intshi ezi-6, okanye de ube uziva unciphise kumqolo wakho osezantsi.
3. Yenza izihlunu zakho eziphambili ngokunyusa kancinci isisu sakho emgangathweni. Fikelela kude ngezandla kunye neenyawo zakho. Qiniseka ukuba ujonge phantsi ngexesha lomthambo ukunqanda uxinzelelo lwentamo.
4. Bamba imizuzwana emi-2.
5. Buyela kwindawo yokuqala. Phinda amaxesha ali-10.

5. Iic curls ezithile

Izihlunu zesisu zidlala indima ebalulekileyo ekuxhaseni umqolo. Izihlunu ezomeleleyo zesisu kunokunceda ukugcina ulungelelwaniso olufanelekileyo lwe-hip. Oku kunokuba negalelo kumandla asisiseko kunye nozinzo.

Izihlunu zasebenza: i-rectus abdominus, ezinqamlezileyo zesisu

1. Lala phantsi iinyawo zakho zicaba phantsi, ugcine amadolo egobile.
2. Beka izandla zakho phezu kwesifuba sakho.
3. Thatha umphefumlo onzulu. Ngelixa uphuma ngaphandle, bamba isisu sakho ngokutsala iqhosha lesisu sakho kumqolo wakho.
4. Kancinci phakamisa amagxa akho emhlabeni ziisentimitha ezimbalwa. Zama ukugcina intamo yakho ngokuhambelana nomqolo wakho endaweni yokujikeleza, ukunqanda ukutsala ngentamo yakho.
5. Buyela kwindawo yokuqala.
6. Phinda amaxesha ali-10. Yenza iiseti ezi-3.

Izilumkiso

Njalo qhagamshelana nodokotela ngaphambi kokuba uqale inkqubo entsha yokuzivocavoca.

Ukuba ufumene ingozi eyenzakeleyo njengokuwa okanye ingozi, soloko ufuna uncedo lonyango kunye novavanyo oluqhubekayo ukuze uphumeze iimeko ezinzima.

Ukuba le mithambo ibangela ukuba iintlungu zakho zande, yima kwaye ufune uncedo lonyango. Sebenza kuphela ngaphakathi kwemida yakho yomzimba. Ukwenza ngokukhawuleza okukhulu kunokunyusa iintlungu zangasemva kunye nokucothisa inkqubo yokuphilisa.

Ukuthatha

Ukuzivocavoca okuphantsi kokubuyela umva yeyona ndlela ilungileyo yokuthintela ukubuyela umva kweentlungu ezisezantsi.

Izihlunu ezomeleleyo ezomeleleyo zinceda ukonyusa uzinzo, ukunciphisa amathuba akho okonzakala, kunye nokuphucula ukusebenza.

Ukuguqula imisebenzi yemihla ngemihla njengokuchopha phantsi ukuze ukhethe izinto kunokunceda ekuthinteleni iintlungu ezisezantsi ezisezantsi okanye izihlunu zemisipha.

Qalisa ukudibanisa ezi zinto zilula, ngaphandle kwezixhobo kwimisebenzi yakho yemihla ngemihla kwaye uvune izibonelelo zeminyaka ezayo.

Ukuhamba okuQhelekileyo: Ukuhamba kweMizuzu eyi-15 yeYoga yokuBuya kweNhlungu

UNatasha yingcali yezonyango kunye nomqeqeshi wezempilo kwaye usebenze nabathengi bayo yonke iminyaka kunye namanqanaba omzimba kule minyaka ili-10 idlulileyo. Unemvelaphi ye-kinesiology kunye nokuvuselelwa. Ngokusebenzisa uqeqesho kunye nemfundo, abathengi bakhe bayakwazi ukuphila ubomi obunempilo kunye nokunciphisa umngcipheko wesifo, ukwenzakala, kunye nokukhubazeka kamva ebomini. Ungumblogi onomdla kunye nombhali ozimeleyo kwaye uyakonwabela ukuchitha ixesha elunxwemeni, esebenza, ethatha inja yakhe xa enyuka, kwaye edlala nosapho.