Ukuzivocavoca umzimba ngeentlungu zangasemva

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzilolonga 4
• Ukuzilolonga 5
• Ukuzivocavoca ukuphucula ukuma komzimba

Le mithambo mihlanu yokuzivocavoca umzimba ibonakalisiwe ngokukodwa ukuthintela ukuhlaselwa kweentlungu ezintsha, kwaye akufuneki yenziwe ngamanye amaxesha xa kukho iintlungu ezininzi, njengoko zinokuyenza mandundu imeko.

Ukwenza le mithambo, kuya kufuneka unxibe impahla evumela ukuhamba kunye nokulala phantsi kwindawo eqinileyo kodwa ekhululekile. Ke, into elungileyo kukuba le mithambo yenziwa phantsi emethini, njengoko kubonisiwe kwimifanekiso. Nangona zinokwenziwa ekhaya, imithambo kufuneka ikhokelwe kuqala ngugqirha womzimba okanye ngumhlohli wePilates.

Eyona mithambo ifanelekileyo yabo baneentlungu zangasemva zibandakanya:

Ukuzivocavoca 1

Kuya kufuneka ulale ngomqolo imilenze igobile kwaye yahlukane kancinane. Iingalo kufuneka zihambisane nomzimba kwaye kuloo ndawo, kufuneka uphakamise i-trunk emhlabeni, ugcine indawo eboniswe kumfanekiso. Ukuzivocavoca kubandakanya ukwenza iintshukumo ezincinci kunye neengalo ezolulwe zenyuka.

Ukuzivocavoca 2

Usangqengqe ngomqolo kwaye imilenze igobile kwaye yahlulwe kancinci, kuya kufuneka wolule umlenze omnye kuphela, usityibilikise isithende emgangathweni, de ube wolule ngokupheleleyo kwaye umlenze ushiyeke kwakhona. Yenza intshukumo ngomlenze omnye ngexesha.

Umthambo 3

Ulele emqolo, phakamisa umlenze ube mnye ngexesha, wenze i-90º engile ngesinqe sakho, ngokungathi ubeka imilenze yakho kwisitulo sokucinga. Ukuzivocavoca kubandakanya ukuchukumisa kuphela incam yonyawo olunye emhlabeni, ngelixa omnye umlenze uhlala usesemoyeni.

Ukuzilolonga 4

Ukusuka kwindawo ohleli kuyo imilenze igobile kwaye iinyawo zithe tyaba phantsi, phakamisa iingalo zakho ukuphakama kwamagxa kwaye uvumele isinqe sakho sibuyele umva, ulawule intshukumo kakuhle ukuze ungalingani. Gcina iingalo nemilenze yakho ikule ndawo. Ukuhamba kufuneka kube kuphela esinqeni kuqengqeleka ngasemva emva koko ukuya kwindawo yokuqala.

Ukuzilolonga 5

Lala phantsi ugcina imilenze yakho igobile kwaye yahlukene kancinane. Emva koko thatha umlenze omnye usiya esifubeni sakho uze emva koko uye komnye umlenze, ugcine indawo eboniswe emfanekisweni imizuzwana engama-20 ukuya kwengama-30 emva koko ukhulule imilenze yakho kwaye ubeke iinyawo zakho phantsi, ugcine imilenze yakho igobile. Phinda lo msebenzi izihlandlo ezi-3.

Le mithambo ibonakaliswe ngokukodwa kwimeko yeentlungu zangasemva kuba zomeleza isisu kunye nezihlunu zangasemva eziyimfuneko ekugcineni ukuma kakuhle, kokubini ukuhlala nokuma. Nangona kunjalo, ingcali yomzimba okanye umqeqeshi wePilates unokucebisa ezinye iindlela zokuzilolonga ngokuxhomekeke kuhlobo lwesithintelo umntu anaso, ethathela ingqalelo nezinye izinto ezinje ngobukho be-osteoporosis, ezinye iintlungu ezidibeneyo kunye namandla okuphefumla.

Ukuzivocavoca ukuphucula ukuma komzimba

Jonga le vidiyo ilandelayo yolunye uqeqesho olomeleza umqolo wakho kunye nokuphucula imeko yokuma, ukunceda ukuthintela ukubonakala kweentlungu zangasemva: