I-3 Imithambo eLula wonke umntu kufuneka ayenze ukunqanda iintlungu zokungasemva

Umxholo

• I-Curl-Up eguqulweyo
• Icala le Bridge
• Intaka-Inja eyi-Quadruped
• Uphengululo lwe

Ukuba ukhe wabandezeleka ngenxa yentlungu emva (emva kweklasi ye-spin, mhlawumbi?), Uyazi ukuba kunokuba buthathaka kangakanani. Akukho mntu ufuna ukukhutshelwa ecaleni ekuzilolongeni okanye azibuze ukuba ngaba ikhona into engalunganga. Kwaye ukuba unomsebenzi weofisi, ukuhlala edesikeni iiyure ezisibhozo ngosuku ngokuqinisekileyo akuncedi. Kubantu abaninzi, isitshixo sokuthintela-kunye nokuphelisa iintlungu zokungasemva kukuhlala uhamba, utshilo uCathryn Jakobson Ramin, umbhali wencwadi ethi. Igoso: Ukugqithisela iShishini leentlungu ezingemva kunye nokuFika kwiNdlela yokuBuyisa. Intatheli ephandayo kunye nesifo esibuhlungu esinganyangekiyo, uRamin wabelana ngento ayifundileyo emva kweminyaka emithandathu yokuphanda izisombululo kwesi sikhalazo siqhelekileyo.

"Ingcebiso 'yokuphumla kwaye ulumke' ayilunganga, utshilo uRamin ngqo. "Eyona ndlela ilungileyo kukukhumbuza [izihlunu zakho] ngokwenza imithambo efanelekileyo, kwaye ubabuyisele emsebenzini." Ukuphungula iintlungu kumqolo, ucebisa ukuba enze imithambo "Enkulu Emithathu" eyenziwe nguStuart McGill, unjingalwazi we-biomechanics yomqolo kwiYunivesithi yaseWaterloo. Yenziwa yonke imihla, ezi zinto zintathu zihamba zinceda ukuzinzisa umqolo kunye nokwakha unyamezelo lwemisipha ukuze ukwazi ukwenza imisebenzi yesiqhelo kunye nokuzilolonga ngokufanelekileyo nangokukhuselekileyo ngaphandle kwesoyikiso emqolo wakho.

Ingaba isebenza kanjani: Yenza intshukumo nganye kwezi zintathu, ubambe imizuzwana engaphezu kwe-10. Yenza iireps ezininzi njengoko uziva ucelomngeni kuwe ngaphandle kokuba ube buhlungu. Yakha unyamezelo ngokunyusa ii-reps, hayi ixesha lokubamba. Injongo kukwenza iipateni zemisipha ezigcina umqolo uzinzile, ke qala phantsi kwaye ucothe, cebisa uMcGill.

I-Curl-Up eguqulweyo

A. Lala ngomqolo wakho umlenze wasekhohlo uqonde kwaye umlenze wasekunene ugobe ukuze unyawo lwasekunene lube tyaba phantsi kwaye luhambelana nedolo lasekhohlo.

B. Beka izandla phantsi komqolo wakho osezantsi ukuze ugcine igophe lendalo kumqolo wakho.

C. Intloko ye-curl, intamo kunye namagxa emhlabeni, ukugcina intamo kunye nesilevu kusenokwenzeka.

D epheleleyo. Bamba i-curl imizuzwana esi-8 ukuya kweli-10, emva koko ubuyisele umva umjikelo ukuze ubuyisele emhlabeni.

Tshintsha imilenze phakathi.

Icala le Bridge

A. Lala ngecala lasekunene kwaye uzixhase ngengqiniba engasekunene ngaphantsi kwegxalaba lasekunene, ugoba omabini amadolo ngecala leedigri ezingama-90.

B. Phakamisa isinqe emhlabeni, usasaze ubunzima bakho engqinibeni nasemadolweni.

C. Bamba isikhundla kwi-8 ukuya kwimizuzwana ye-10, ugcine i-hip ngokuhambelana nentloko kunye namadolo.

Tshintsha imilenze phakathi.

Intaka-Inja eyi-Quadruped

A. Qala ngezandla namadolo phantsi, amagxa ngaphezulu kwezihlahla kunye nesinqe phezu kwamadolo umva ngqo.

B. Kwangelo xesha phakamisa ingalo yasekhohlo phambili kwaye wandise umlenze wasekunene ngqo emva kwakho.

C. Bamba indawo ye-8 ukuya kwi-10 imizuzwana, uqinisekise ukuba ugcine ingalo kunye nomlenze ngokuhambelana ne-torso yakho.

D epheleleyo. Ingalo esezantsi kunye nomlenze.

Shintsha imilenze phakathi.

Uphengululo lwe