Ukuzolula i-9 ukuNceda ukuNceda ukuNqumama okungaphantsi

Umxholo

• Ungabuphucula njani ubhetyebhetye kunye namandla
• 1. Imijikelezo ye-Hip
• 2. Izisuli zewindows
• 3. Amadolo esifubeni
• 4. Ukuncipha ukolula umlenze omnye
• 5. Iintsika zepelvic
• 6. Ikati-Inkomo
• 7. Pose yomntwana
• 8. Imilenze yokuNyusa iWonga
• 9. Isidumbu Pose
• Yintoni enokubangela umqolo ongezantsi?
• Olunye unyango onokuthi uzame
• Uza kubona nini ugqirha wakho
• Iingcebiso zokuthintela

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iimpawu zangasemva ezixineneyo

Nokuba umqolo wakho osezantsi uziva uxinekile rhoqo okanye ngamanye amaxesha, kubalulekile ukuba umamele umzimba wakho kwaye uthathe amanyathelo okukhulula uxinzelelo. Umqolo ongezantsi oqinileyo unokuba mandundu kwaye ukhokelele kwiingxaki ezinzulu. Inokuchaphazela neentshukumo zakho zemihla ngemihla ezinje ngokufikelela ezantsi ukuze ukhethe into esemgangathweni.

Ukuqina kumqolo wakho osezantsi kunokuhamba neentlungu, i-spasms, kunye ne-cramping. Ubuhlungu buhlala buziva ngathi buhlala buhleli, buthuntu, kwaye umqolo wakho ungaziva uqinile, uxinekile kwaye unekhontrakthi. Unokuziva uxinekile kwi-pelvis yakho, esinqeni, nasemilenzeni.

Umqolo ongezantsi oqinileyo obangelwa kukuzilolonga okungaphaya okanye ukuphakamisa into enzima kuya kuhlala kuvakala kwiiyure ezimbalwa. Kuqhelekile ukuziva uxinekile okanye ukukhathazeka emva kokusebenza, kodwa kuya kuhlala kuncipha kwiintsuku ezimbalwa.

Ukuqina kunokuba lula xa usenza umthambo ongaqhelekanga, okanye ukuba awukho kwimo efanelekileyo. Logama nje iphakama kwaye incipha ngexesha elifanelekileyo, ayifanelanga ukuba ngunobangela wokukhathazeka.

Ungabuphucula njani ubhetyebhetye kunye namandla

Zininzi izinto ezilula kunye nokuzilolonga onokuzenza ukuphucula ubhetyebhetye kunye namandla kumqolo wakho osezantsi.

Gxila ekwandiseni nasekwandiseni umqolo. Oku kunceda ukunciphisa uxinzelelo kumqolo osezantsi. Ukolula imisipha kuyanceda.

Ukongeza, kuya kufuneka ukhethe umthambo ojolise ekusebenziseni isinqe, isiseko, kunye nezihlunu ezigudileyo (iimpundu).

Ukwenza imisebenzi yemihla ngemihla enjengokuhamba, ukuqubha, okanye iyoga kuyacetyiswa. Yenza umzamo wokuzinikela ekusebenzeni rhoqo kangangoko kunokwenzeka. Ukwenza umthambo rhoqo kunye nemisebenzi yokukhulula umva wakho osezantsi kuhlala kunika iziphumo ezilungileyo kwiiveki ezimbalwa.

Nazi iindlela zokuzilolonga ezilithoba onokuthi uzongeze kwinkqubo yakho yemihla ngemihla ukunceda ukomeleza umva wakho osezantsi kunye nokuphucula ukuguquguquka.

1. Imijikelezo ye-Hip

Lo msebenzi wonyusa ubhetyebhetye, unciphisa uxinzelelo, kwaye unceda ukukhulula umqolo ongezantsi kunye nezihlunu. Unokudibanisa izihlunu zakho ezisisiseko ukuba ukhululekile.

Imisipha esetyenzisiweyo:

• i-rectus abdominis (izihlunu zesisu)
• i-erector spinae (izihlunu eziqhuba ubude bomqolo)
• izihlunu zangasese
• izihlunu ezinobungangamsha

Umzimba osebenzayo. Ingqondo yoyilo.

1. Yima iinyawo zakho zibanzi kancinane kunesinqe sakho nezandla zakho esinqeni sakho.
2. Qala ngokushukumisa ngobunono isinqe sakho usiya ngapha nangapha.
3. Emva koko ujikeleze ngokuthe chu iinqumlo zakho kwicala elinye, wenze izangqa ezinkulu.
4. Yenza izangqa ezili-10 ubuncinci.
5. Phinda kwicala elahlukileyo.

2. Izisuli zewindows

Lo ngumthambo ofikelelekayo okhulula uxinzelelo kunye nokuqina kumqolo osezantsi. Ikwalula ihips zakho.

Imisipha esetyenzisiweyo:

• Ispinae esisidanga
• izihlunu ze-sacral (izihlunu zenxalenye yomqolo womqolo oxhunywe kwi-pelvis)
• izihlunu zangasese
• izibophelelo

Umzimba osebenzayo. Ingqondo yoyilo.

1. Thetha ngomqolo, uguqe ngamadolo, kwaye wandise iingalo zakho kwicala ukuze zijongane nomzimba wakho. Iinyawo zakho zinokuba banzi kancinci kunesinqe sakho.
2. Khupha umphefumlo njengoko uyehla kancinci emadolweni uye ngasekunene uze ujike ngasekhohlo.
3. Ukuphefumlela ngaphakathi ukubuyela kwindawo yokuqala.
4. Qhubeka nale ntshukumo umzuzu omnye, utshintshana phakathi kwamacala asekhohlo nasekunene.

3. Amadolo esifubeni

Ukolula kunceda ukukhulula izihlunu ezisezantsi kunye nokwandisa ukuguquguquka ngelixa usolula kwaye uzinzisa i-pelvis.

Imisipha esetyenzisiweyo:

• gluteus maximus
• izihlunu zangasese
• izihlunu zomqolo
• ii-quadriceps

Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngomqolo kunye nemilenze yomibini eyandisiweyo.
2. Zoba idolo lasekunene esifubeni kunye neminwe edityanisiweyo ejikeleze i-shin yakho.
3. Bamba esi sikhundla imizuzwana emi-5, emva koko ukhulule umlenze wakho.
4. Phinda-phinde oku kolulwa amaxesha ama-5 kwimilenze yomibini.
5. Emva koko zoba amadolo omabini esifubeni sakho kwaye ubambe izandla, iingalo, okanye iingqiniba.
6. Bamba esi sikhundla imizuzwana engama-30.

4. Ukuncipha ukolula umlenze omnye

Ukolula kuyabuyisa umva ongezantsi kwaye wolule imisipha. Kuyanceda ukulungelelanisa umqolo.

Imisipha esetyenzisiweyo:

• imisipha
• gluteus maximus
• ii-rectus zesisu
• Ispinae esisidanga

Umzimba osebenzayo. Ingqondo yoyilo.

1. Thetha ngomqolo unemilenze yomibini eyandisiweyo.
2. Phakamisa umlenze wakho wasekunene ukuze uthi nkqo kangangoko, ugcine ukugoba okuncinci emadolweni. Uyakwazi ukugoba idolo lasekhohlo uze ucinezele elunyaweni lwakho ukuze ufumane inkxaso.
3. Faka iminwe yakho ukuze ubambe umlenze emva kwethanga lakho, okanye usebenzise umtya okanye itawuli ejikeleze umphezulu wonyawo lwakho.
4. Gcina oku kolulwa imizuzwana engama-30.
5. Phinda kwicala lasekhohlo.
6. Yenza amaxesha ama-2 ukuya kwayi-3 kwicala ngalinye.

5. Iintsika zepelvic

Lo msebenzi uqinisa umqolo wakho osezantsi kunye nezihlunu zesisu. Ikwonyusa ubhetyebhetye.

Imisipha esetyenzisiweyo:

• imisipha
• ii-rectus zesisu
• imisipha ye-sacral
• gluteus maximus

Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngomqolo ugobe amadolo. Ngelixa ukhululekile, umqolo wakho uya kuba negophe elincinci ukuze isiseko somqolo wakho singachukumisi umhlaba.
2. Yenza izihlunu zakho ezisisiseko ukuze isiseko soxinzelelo lwakho lomqolo kumgangatho.
3. Bamba imizuzwana emi-5 emva koko uphumle.
4. Phinda amaxesha ama-3, ngokuthe ngcembe ukwanda ukuya ku-10 ukuphindaphinda.

6. Ikati-Inkomo

Le poso yeyoga yonyusa ukuguquguquka komqolo kunye nokubonelela ngokuzolula okuhle okhalweni nakwisisu. Nika ingqalelo kwiimisipha zakho eziphambili njengoko uzibandakanya kwaye uzikhulule xa ushukuma. Ukuba uziva uqine ngokukodwa okanye uqaqambile, unokwenza intshukumo ngokuthe ngcembe kwaye ngobunono.

Imisipha esetyenzisiweyo:

• Ispinae esisidanga
• ii-rectus zesisu
• triceps
• gluteus maximus

Umzimba osebenzayo. Ingqondo yoyilo.

1. Yiza kwitafile yetafile kunye nobunzima bakho obulinganayo ngokulinganayo phakathi kwawo omane la manqaku.
2. Inhale njengoko ujonge phezulu kwaye ulahle isisu sakho phantsi.
3. Khupha njengoko ugoba umqolo wakho usiya eluphahleni.
4. Qhubeka nale ntshukumo ubuncinci umzuzu omnye.

7. Pose yomntwana

Le ndawo yokuphumla yeyoga ithatha uxinzelelo kumqolo osezantsi kwaye ikhuphe iintlungu. Kuyanceda ukwandisa, ukolula, kunye nokulungelelanisa umqolo.

Imisipha esetyenzisiweyo:

• gluteus maximus
• izihlunu zangasemva
• imisipha
• izihlunu zomqolo

Umzimba osebenzayo. Ingqondo yoyilo.

1. Ukusuka kwindawo eguqe ngamadolo, hlala kwizithende zakho ngamadolo kunye okanye uhlukane kancinane. Unokubeka i-bolster okanye umqamelo phantsi kwamathanga akho, isifuba, okanye ibunzi.
2. Zibambelele esinqeni ukuze usonge phambili, wolula iingalo zakho phambi kwakho, okanye uziphumze ecaleni komzimba wakho.
3. Vumela umzimba wakho ukuba uwe phantsi njengoko uphumla ngokupheleleyo, uyeke ukuqina.
4. Bamba le poso umzuzu omnye.

8. Imilenze yokuNyusa iWonga

Le poso yeyoga ikuvumela ukuba uphumle umva kunye nesinqe. Inika ukolula okuhle kwimisipha yakho kwaye inceda ekunciphiseni uxinzelelo kunye noxinzelelo.

Imisipha esetyenzisiweyo:

• imisipha
• izihlunu zangasese
• umva ongezantsi
• umva wentamo yakho

Umzimba osebenzayo. Ingqondo yoyilo.

1. Yiza kwindawo ehleli kwicala lasekunene lomzimba wakho eludongeni.
2. Thetha emqolo uze ujikeleze imilenze yakho ecaleni kodonga. Unokubeka umqamelo phantsi kwethanga lakho okanye ushukumise isinqe sakho iisentimitha ezimbalwa ukusuka eludongeni.
3. Hlaziya iingalo zakho nakweyiphi na indawo efanelekileyo.
4. Gxila ekuphumleni umva ongezantsi kwaye ukhulule uxinzelelo.
5. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-2.

9. Isidumbu Pose

Gqibezela inkqubo yakho yolula kunye nemizuzu embalwa yokuphumla ngaphambi kokuba uhambe malunga nosuku lwakho. Oku kunika izihlunu zakho ithuba lokuphumla ngokupheleleyo. Gxila ekukhululeni nakuphi na ukungavisisani kunye nokuqina emzimbeni.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngomqolo neengalo zakho ecaleni komzimba wakho kunye neentende zakho zijonge phezulu.
2. Yizisa iinyawo zakho ezibanzi kancinane kunesinqe sakho kwaye uvumele iinzwane zakho zibethele ecaleni.
3. Phefumla ngokunzulu kwaye uvumele umzimba wakho ukuba uthambe.
4. Hlala kule ndawo de kube yimizuzu engama-20.

Yintoni enokubangela umqolo ongezantsi?

Ukulimala kwezemidlalo, ukugqithisa, kunye neengozi kunokubangela ukuba umqolo wakho uzive womelele. Nokuba imisebenzi yemihla ngemihla enjengokuhlala kunokubangela ukuqina.

Rhoqo ukhula uqina kumqolo osezantsi ukuhlawulela umba kwelinye ilungu lomzimba. Imisipha yokuqinisa kunye nezihlunu ze-gluteus zinokuba negalelo kolu qiniseko. Ukuba nokuma okungalunganga okanye ukusebenzisa ifom engachanekanga ngelixa uphakamisa iintsimbi okanye ukuba nezihlunu ezibuthathaka kungadlala indima.

Zininzi ezinye izinto ezinokukhokelela okanye zenze ubunzima kumqolo ongezantsi okuqinileyo. Oku kubandakanya:

• ukujikeleza kunye nobunzima
• ukuhlala phantsi
• ixesha elide lokuhlala
• iidiski eziqhekekileyo
• Ukonakala kwediski engafakwanga
• amalungu aqinileyo okanye acatshukiswayo
• imithambo emincinci
• ukungasebenzi kwemisipha
• isifo samathambo
• ukutyeba kakhulu
• uxinzelelo lwengqondo
• isifo samalungu angaphakathi
• utshintsho olunxulumene nobudala bomqolo

Olunye unyango onokuthi uzame

Unokunqwenela ukufaka unyango olunye okanye nangaphezulu kwimisebenzi yakho yemihla ngemihla.

Ungasebenzisa ubushushu okanye unyango lomkhenkce ngokwakho yonke imihla. Cinga ngokuya kunyanga umzimba okanye uziqhelise ukuziphulula ekhaya usebenzisa i-foam roller.

Ivenkile enegwebu kwi-intanethi.

Unokujonga ezinye iindlela zonyango ezinje nge-acupuncture, i-chiropractic, okanye iRolfing. Cinga ngonyango lomzimba ukuba ubungqongqo obusezantsi buqhubeke ngaphezulu kweeveki ezimbini. Zama iindlela ezimbalwa kwaye ubone ukuba yintoni ekuzisela ezona ziphumo zibalaseleyo.

Uza kubona nini ugqirha wakho

Ngokuqhelekileyo uya kubona ukuphucula phakathi kweeveki ezimbini ukuya ezintandathu zokwenza imithambo yemihla ngemihla. Kuya kufuneka ubone ugqirha ukuba:

• Intlungu yakho ayiphucuki kwiiveki nje ezimbalwa
• Unentlungu ebuhlungu ngelixa usenza umthambo
• iintlungu zisasazeka emilenzeni

Kwakhona jonga ugqirha ukuba ufumana nayiphi na into enqabileyo, ukuvuvukala, okanye intlungu ebuhlungu. Ugqirha wakho unokukunceda ukufumanisa ukuba nayiphi na intlungu okanye ukuqina kubangelwa yimeko engaphantsi.

Iingcebiso zokuthintela

Zininzi iindlela zokuphila onokuzenza ukuze uncede ukuthintela iintlungu ezisezantsi. Nazi izikhokelo kunye neengcebiso:

• Sebenzisa ukutya okusempilweni.
• Gcina ubunzima obusempilweni.
• Hlala usebenza kwaye usebenzise umzimba rhoqo.
• Zifudumeze kwaye uzolule ngaphambi kokuzilolonga.
• Sukuma ujikeleze ubuncinci imizuzu emi-5 kwiyure nganye ohleli kuyo.
• Xa uhleli, sebenzisa inkxaso yangasemva kwigophe lomqolo wakho.
• Xa uhleli, gcina imilenze yakho inganqunyulwanga kunye namaqatha akho ngqo phantsi kwamadolo akho.
• Yenza imithambo elula yomlenze amaxesha ambalwa ngemini ukuba ulele ebhedini.
• Ziqhelanise nokuma kakuhle.
• Nxiba izihlangu ezintle, ezixhasayo.
• Lala kumatrasi oqinileyo.
• Lala ngecala lakho ngomqamelo phakathi kwamadolo akho.
• Kunqande ukuphakamisa izinto ezinzima kwaye usebenzise ifom echanekileyo ukuba kufuneka uphakamise into.
• Yeka ukutshaya ukuphucula ukuhamba kwegazi kunye nokwandisa ioksijini kunye nezondlo kwizicubu zakho zomqolo.
• Hlala hydrated.
• Gwema utywala.

Misela indawo yakho yokusebenza ukuze ichaneke ngokufanelekileyo. Ufuna ukhetho lokuhlala, ume, kwaye wenze ukuzolula ngobumnene ngelixa usebenza. Setha i-yoga mat okanye ezinye ii-cushions kwindawo yakho yokusebenza. Unokuba nakho ngakumbi ukwenza ukuzolula ngobumnene okanye ukuhla kwiiposti ezimbalwa zeyoga ngoseto olufanelekileyo kufutshane. Olunye ukhetho kukuma kwedesika. Ngumbono olungileyo ukulungelelanisa ixesha lakho lomsebenzi phakathi kwezi ndlela zintathu.