Imithambo Back: imithambo, echaphazela ukuma

uqeqesho Physical kubaluleke kakhulu ukuba umntu mihla - ukho kule ofisi, wema emva iikhompyutha iidesika, siya ukubandezeleka iqolo kwaye ukugoba ukuba balahle oko kunokwenzeka kuphela exercises kusasa kunye imithambo ezilula.

Uqheliso kuba emva ukuqinise ngenxa yokuma echanekileyo kubalulekile kakhulu - ukuba ngokoqobo "onokolula" yomqolo, iyenza inokusityeda, ngakumbi kusenziwa irubhrikhi, lo gama ngaxeshanye ixesha elide, elisikhuselayo utshintsho ukudumba kwi akwazi intervertebral. Oku kubaluleke ngokukhethekileyo ukuba ukukhumbula ukuba iseti olulandelenayo kuba emva kufuneka sibe ngcathu, vymerennym ngokucacileyo kwaye zisekelwe phezu iingcebiso labaqeqeshi abaziingcali.

Uqeqesho isebenzayo usoloko wenziwe umthwalo kwaye ezintsonkothileyo ngaphezu nje umthambo kusasa. Esi sakhiwo sinika alternation of kwamathambeka olunzulu kunye amathuba ezibukhali nezandla imitsi umzimba, zenziwa ngokuxuba iibleyidi kunye. Kwakhona, usebenzisa ukomeleza izihlunu emva enokwenziwa ngokusebenzisa nokuxuba ngqo ukugoba, emacaleni kunye umva.

Imithambo kuqalwa isikhundla: emgangathweni, ezicuthiweyo, izandla kufuneka ukuwela eziphothula izandla, Ulutshonise elutyeni ngokuqinileyo. Isenzo: i kunokwenzeka nani liphezulu emathambekeni nzulu phambili, phantsi esimele uzama touch emagxeni akhe phantsi. Oku kuphucula bungqingqwa yomqolo, lingaphantsi 'udiniwe' uze uhlale mobile.

Ukusebenzisa yokuqala yesibini: emgangathweni, ngamadolo akhe, ibekwe ecaleni, izandla phambi kwesifuba (zityediwe). Action ukuvala iingalo, okukhokelela phawula iincakuba - amaxesha 5-10, emva koko isandla na onokolula phandle, ulilahle entendeni emva kwakho, amvelisele kwinqanaba le ligoba. Kulo sikhundla, kufuneka ndayame phambili, ezama kangangoko kufutshane kangangoko kunokwenzeka emgangathweni kwamagxa.

Le mithambo yesithathu neyesine umva ziqhutywa twatse, ezahlukeneyo kuphela kwicala kwamathambeka. Ukuqala isikhundla: emgangathweni, ehleli imilenze ngqo ngokubanzi ngaphandle. Action: Ukuba omnye umthambo, wolula iingalo zakho phezu kwentloko yakho, enkulu agobe phambili uze uzame ukuba bachukumise bhokisi emgangathweni, uze ungakwazi ukwenza kumathambeka Tyhila omnye komnye yaye kawusi, sijike nje umzimba. Lo msebenzi yesibini lwenziwa ngendlela efanayo, kuphela Akubuya umzimba kufuneka somelele ngqo umva. Kulo mzekelo, ungenza kuthembela isandla phantsi ngasemva kwaye enze tilts kuye. Ukulandela le mithambo kuba umva, kufuneka silumke kakhulu ukuba ukulimaza umqolo intshukumo yakho ngequbuliso.

Umthambo yesihlanu, ukuqala isikhundla: emi ngeenyawo zakho ndawonye. Action: ume ngeenzwane lakho, phakamisa izandla zakho phezu kwentloko yakho kancinane Ungayami phambili, atsho umgca entanyeni, thoracic kunye empontshwa umqolo ukugoba kakhulu. ithambeka obukhulu, umele uzame nsinya ezo umzimba esinqeni. Phinda, ukuba kusekho imikhosi, msebenzi onjalo kuyimfuneko izihlandlo 5-7.

Ukuzilolonga ezintandathu, kwakunye ezinye ukuzilolonga zangaphambili umhlana, iingalo imitsi ezintsonkothileyo. Ukuqala isikhundla: emi, iinyawo kwi umgama liphezulu kakhulu enye kwenye. Izandla kufuneka sigobe phambi esifubeni, iingalo nkqo. Action: yenza ithuba kabukhali izindlu (qiniseka ukuba traffic inxalenye enkulu amagxa kunye lesinqe azikho) kanye ngexesha elinye kunye eqondisa elibukhali ngokulinganayo esandleni sokunene. Ikwayile lwenziwa ngoko ekhohlo, ngoko phindwa nitshintshane amaxesha 10-15.

Ukuzilolonga wesixhenxe, ngokufanayo ngasentla, kodwa nezintsonkothileyo kancinci. Ukuqala isikhundla - emi, ububanzi iinyawo zamagxa ngaphandle, iingalo bent phambi esifubeni, iingalo iphakama. Action: Le yimeko ebalulekileyo uphumezo esemgangathweni esi senzo - umzimba, baphambukile kancinane emva, nto leyo idala kukho uxinzelelo phezu kwalapho. Ukwenza nayiphi na intshukumo, echazwe kule msebenzi yokugqibela, kuphela kakhulu balumke kwaye ngaphezulu ngaphantsi kabukhali.