Abize olufanelekileyo ukuze emqolo

Exercise - i lophawu ebalulekileyo impilo-ntle. Ngakumbi kubaluleke ezibiza ngokuba kwalapho. Emva kokuba umsebenzi ungenzi nto, iqinelwa okungaqhelekanga, imithwalo nonuniform ethile ukugoba kwikholam spinal, yaye ngenxa yoko imiphumo engathandekiyo ezifana zokufota, kyphosis, lordosis, osteochondrosis, imizwa pinched , njl

Kwaye emva isigxina elifutshane yomqolo, nto leyo ethatha kuphela malunga 15-20 imizuzu, ungagcina nje kuphela abantu bevela kuzo zonke ezi ngxaki, kodwa kwakhona ukunika bungqingqwa umzimba udale nje isimo esihle.

umthambo zonyango emqolo

1. Yima nkqo, phakamisa izandla zakho ngqo ngentla kwentloko yakho. Ngoku ukuqala kancane kancane kuzinyothula na emzimbeni, ngaloo ndlela babe iminwe. Kulo mzekelo, kufuneka uzive njengoko kolulwa umva izihlunu. Bamba kwesi sikhundla imizuzwana embalwa, ngoko khululeka. Phinda phinda-10.
2. Ukutshaja kuba umnqonqo kufuneka iquke umntla ukuya ecaleni. Kodwa musani ukwenza nayiphi na intshukumo ngequbuliso. Ngobunono kugoba ekunene kwaye Rhwaqela kule ndawo. Uya kuziva umgama imisipha lateral. Phinda kahlanu kwicala ngalinye.
3. Hlala esitulweni uze ukuqondisa umva wakho, ndayame izandla phezu kwesitulo. Ngoku baqale igophe umnqonqo umva, ezama ukufikelela yabe le backrest (umntla kunye imilenze ngexesha elinye kufuneka sihlale simile). Ngaba koboniso 10-15.
4. Lala kwi isisu sakho. Goba imilenze yakho amadolo kunye abambe kwamaqatha. Ngoku uqalisa kume kangangokuba ndiziqhawule esifubeni umgangatho kunye nemilenze. Zama ukuhlala kule ndawo imizuzwana-5, uze uphumle ndibuyele yokuqala. Ngaba koboniso lwe-10.
5. Fumana zonke ezihamba phantsi neengalo ezinqinileyo. agobe Ngoku ke emva ayiphakamise intloko yakho phezulu, ngoko ukutshixa amehlo kwi eluphahleni. Bamba imizuzwana embalwa njalo njalo. Ngoku qhelisa isisu sakho, ngeenxa emqolo kuthoba intloko yakho. Inani kophindo - 10-15.
6. Ukuba unalo ithuba ukuzibandakanya kwi bar okanye bar, qiniseka ukuba ziquka kule nkqubo umzimba kunye kulandelayo. Abambe bar, phakamisa iinyawo zakho phantsi ndawonye nje imizuzu embalwa. Le izakhi elula komeleza kwaye silungelelanisa umnqonqo kwaye ngaxeshanye welula izihlunu emagxeni kunye nengalo.

Healthy umqolo: ukusebenza for advanced

Olu thotho loqheliso yakhelwe abantu ngokulungileyo uqeqesho ngokwasemzimbeni , okanye abo lula uqheliso zangaphambili.

1. Lala kwi isisu sakho kwaye utsale umzimba. izandla Smooth olova phezu komhlaba lift. Push off umgangatho ziinyawo zakhe, waliqengqa umzimba ezingalweni zakhe. Ngoku iingalo lamela ukuze ingabikho floor esifubeni uqhekeko.
2. Fumana ngamadolo akho, ukuqondisa umzimba, phakamisa izandla zakho phezu kwentloko yakho. Ngoku ukuqala kancinci, bagobe kancinane umva yakho ngasemva. Zama ukuba isicelo ngexesha elifanayo phambili ezinqeni - kuya kuba lula. Ngaba koboniso 20.
3. Kakade ke, kufanelekile ukuba sikhankanye malunga oku ukusukela umthambo ebuntwaneni, eyaziwa ngokuba "ibhulorho". Ukuze sibe nokumiliselwa kufuna kwinqanaba elithile zoqeqesho, ngoko kucetyiswa ukuba uqale isikhundla uvaleke. Beka entendeni yesandla sakho ngaphezu kwentloko yakhe ungqiyame nabo emgangathweni, phakamisa umzimba wakho phezu komhlaba arc. Ekuhambeni kwexesha, ungenza ukuqala kweli cebiso nge babemile, kodwa kulo mzekelo, kuqala, kungcono ukwenza oko kwi udonga, ukutyibilika izandla zakhe.

Njengoko ubona, ukuze icala lomqolo oko ukuba nzima, kodwa emva kweenyanga ezimbalwa emva kokuqala yoqeqesho uya kuziva bhetele. I qaphela kuphela ukuba loo msebenzi aluvumelekanga phantsi ukulimala kakhulu - kulo mzekelo kuqala, acinge yincutshe.