Kuyini ukuqeqeshwa kwe-postural. Zivocavoce

Ngenhlanhla isikhwama somzali, ukusebenzisa okunjalo kungenziwa hhayi kuphela esikhungweni sokufaneleka, kodwa nasekhaya. Izimo eziyinhloko zokuqeqeshwa kufanele zibe isimo sengqondo esihle nesimo sengqondo esihle kanye nesikhala esincane esingenafenisha.

Namuhla, ukuqeqeshwa kwe-postural sekungenye yezitayela ezifashisayo zokuqina, amadoda amaningi aqala ukuhlanganyela kulezi zinhlelo, ezwa imiphumela ecacile ngesikhathi esifushane. Lesi siqondiso sithola ukuthandwa futhi ngoba asidingi inani elikhulu lemishini, kuyilapho sinikeza imiphumela ephumelela ngendlela emangalisayo futhi sifinyeleleka kunoma yimuphi umuntu, kokubili oqalayo kanye nomdlali wesikhathi eside.

Ngokubonakala okulula kokuzivocavoca, kuxhumanisa wonke amaqembu emisipha esifundweni futhi kuwacindezela ngamaqembu aphelele, kunzima kakhulu ukuma kule ndawo okungenani imizuzu embalwa. Ukwenza umsebenzi ube nzima, ungakwazi ukwehlisa kancane kancane uye ezindololwaneni zakho, bese usukuma futhi uye ezingalweni zakho ezeluliwe. Uma uphelelwa amandla, ungaguqa phansi nasezingalweni zakho, uhambise izinqe zakho phambili futhi uqinise imisipha yesisu sakho. Ngemuva kokuphumula, udinga ukubuyela esimweni sokuqala.

 

Imisipha ye-postural ingenye yezingxenye eziyinhloko ze-corset yemisipha yomuntu. Iphimbo labo lisiza ukugcina ukuma okungapheli futhi linqobe amandla adonsela phansi. Naphezu kokuthi wena ngokwakho ungakhululeka ngokuphelele, le misipha ihlale isebenza, futhi inomthwalo wemfanelo wokuhlala njalo komzimba (ukuqamba amanga, ukuma noma ukuhlala). Ukuzivocavoca le misipha kubalulekile ukuze uthole ukuguquguquka, ukuma okuhle, nokugcina umzimba unempilo. Okokuqala, kubafana abasebancane.

Ukufaneleka Kwama-Postural

imisipha ye-posturalUkuzivocavoca kwesibili - "i-goldfish" - kungenye yezindlela zokuzivocavoca eziphumelela kakhulu ezisebenza kahle imisipha ye-postural kukholomu yomgogodla. Kudingeka ulale phansi, ngesisu sakho, futhi ugobe emhlane wakho, ngesikhathi esifanayo udinga ukuklebhula imilenze nezingalo zakho phansi. Lesi simo kufanele sigcinwe isikhathi eside ngangokunokwenzeka. Ngemuva kokuphumula, udinga ukuphinda umsebenzi izikhathi eziningana, uzama isikhathi ngasinye ukwandisa kancane isikhathi ngemilenze ephakanyisiwe nezingalo.

 

Ngemisipha ye-postural, umthombo wamandla umoya-mpilo ohanjiswa ngemikhumbi. Le misipha enombala omnyama, eyakhiwe imicu ye-longitudinal enamandla, ibambe umgogodla futhi ingakwazi ukwenza imithwalo yesikhathi eside emile. Ngenxa yalokhu zibizwa nangokuthi imisipha ye-tonic noma i-anti-gravity. Umuntu akacabangi ukuthi yimiphi imisipha edinga ukuqina futhi ikhululeke ukuze athathe izikhundla ezahlukahlukene. Umzimba ngokwawo ezingeni lezakhiwo ezijulile usekela ukuma. Lokhu kubizwa ngokuthi ithoni yemisipha, futhi le misipha ayikwazi ukunyakaza ngokuzumayo, kodwa ingase ingakhathali isikhathi eside. Imisipha ijulile, ifushane futhi incane ngosayizi, ilawulwa yi-midbrain, cerebellum kanye ne-subcortical nuclei. Uma imisipha ye-postural isebenza njenge-biceps evamile noma i-triceps, sizowela emgwaqweni. Ekhaya noma emsebenzini ngenxa yokukhathala kwemisipha nokuphumula kwe-reflex, bese umgogodla wethu ulenga futhi ngabe kade waphuka. Kodwa leli qembu lemisipha lisebenza ngesimiso esihlukile - lingena kancane kancane futhi lidinga ukunyakaza okuhamba kancane, okudingekayo ukuze kugcinwe ukuma. Uma befika ku-spasm, baqala ukulimaza kakhulu, futhi ukuze babeke le misipha ngokulandelana, ukuzivocavoca kwe-isometric kuyadingeka (okungukuthi ukuzivocavoca okungadingi ukunyakaza okusebenzayo).

Uzoqala kuphi?

Zibizwa nangokuthi "imisipha ephikisana namandla adonsela phansi" - leli yiqembu lonke lemisipha, ikakhulukazi imisipha ye-extensor, esiza ekugcineni umzimba usesimweni esiqondile futhi usize ekunqobeni amandla adonsela phansi. Lokhu kufaka phakathi ukulala okujulile futhi okuseduze ne-axis yomgogodla wesikwele somgogodla we-back, imisipha ye-scalene yentamo, imisipha ye-lumbar-iliac, imisipha yesisu esiphambene nezinye. Le misipha isiza ukwenza ukunyakaza okusebenzayo. Ngesikhathi esifanayo, ukugcina umzimba endaweni ethile, ngaphandle kokuwa phansi. Ukuqeqeshwa kwe-Postural kuwumsebenzi ohlose ukuqeqesha imisipha ye-postural esiza ukugcina ukuma nokudala izilinganiso zomzimba, okusiza ukugcina ukuma. Lokhu kuzivocavoca kuwumsebenzi wamandla oguqulelwe ekuqiniseni lonke uhlelo lwe-musculoskeletal, ukusiza ekuthuthukiseni ukuguquguquka nokuthuthukisa ibhalansi. Namuhla, ukuzivocavoca kwe-postural kugcwele ukuqina - kuyasebenza kakhulu, kufinyeleleka kuwo wonke umuntu, kungakhathaliseki ubudala, isimo sezempilo kanye nokwakha. Entsha, lokhu kuvivinya kuboniswa ikakhulukazi ngemithwalo eqhubekayo emhlane futhi (okubalulekile "kubudala bezinguquko" obunzima!) Ukuze nje wenze ukukhululeka okuhle kwemisipha yangemuva, amantombazane ahlala ethanda ...

Ukuzivocavoca okuyinhloko kokuqeqesha imisipha yangemuva ukuzivocavoca okumile okunensayo, okufana nokuzilolonga kwepulanga. Umsubathi wakho osaqalayo uzodinga umata noma indawo ephansi eyisicaba. Udinga ukuguqa futhi ubeke izintende zezandla zakho ngaphansi kwendawo yamalunga ehlombe (njengama-push-ups), futhi manje udinga ukuphakamisa amadolo akho, uthathe indawo yomzimba oyisicaba njengama-push-ups on weluliwe. izingalo. Kulesi sikhundla nge-back flat ngokuphelele, udinga ukuma isikhathi eside ngangokunokwenzeka, uqinise yonke imisipha yomshini wokunyathelisa ngangokunokwenzeka (qinisa isisu), udonse izinqe bese usakaza isisindo somzimba phakathi kwezingalo nemilenze. Umgogodla kufanele ube emgqeni owodwa nomzimba wonke, zicabange ukuthi uyibhodi eliyisicaba kusukela phezulu kwekhanda lakho kuya ezithendeni zakho.

Khumbula: kubaluleke kakhulu ukudlulisela kumuntu osemusha umqondo wokuthi imisipha ye-postural iqeqeshwe isikhathi eside, futhi kungcono ukwenza lokhu njalo. Khona-ke umhlane wakhe uzothola impumuzo oyifunayo futhi ube namandla.

Iyini imisipha ye-postural?

I-Postural gymnastics iwuhlobo olusha lokuqina oluvame ukuhlala emthunzini we-yoga nama-Pilates esiwajwayele. Futhi lokhu kuyisiyalo esiwusizo, esifanele abantu abananoma yiliphi izinga lomsebenzi womzimba. I-gymnastics enjalo ilungele labo abaphila impilo yokuhlala. Ngosizo lwayo, ungathuthukisa ukuma futhi uqinise uhlaka lwe-muscular. Iyini i-postural gymnastics? Izofanela bani? Futhi ukwenza kanjani kahle? Sizonikeza izimpendulo zale mibuzo ngezansi.

Iyini i-postural gymnastics futhi kungani idingeka

Amajimu andayo namakilabhu okuqina ahlinzeka ngezifundo zokujima kwangemuva. Kodwa abantu abaningi abavamile namanje abazi ukuthi hlobo luni lwesiyalo. Isisekelo se-gymnastics enjalo "soft" umsebenzi womzimba. Ithi ukukhumbuza i-yoga, ngoba futhi isekelwe ekwamukelweni kokuma okuthile. Kodwa banomphumela othambile emzimbeni, ngaphandle kokulayisha ngokweqile emuva nemisipha.

Ngakho-ke, i-postural gymnastics ilungele abantu abangazange badlale imidlalo ngaphambili. Isiyalo siqukethe izivivinyo okuhloswe ngazo ukuqinisa imisipha ye-musculoskeletal. Iwusizo kuma-clamps entanyeni, ukuma okungalungile kanye nobuhlungu beqolo. Ukuzivocavoca kwe-Postural kusiza ekudambiseni ukungezwani uma usesimweni esimile isikhathi eside. Futhi kuyasiza ukukwenza ngemva kokuqeqeshwa kanzima.

Isebenzela bani i-Postural Gymnastics?

I-Postural gymnastics iqukethe ukuzivocavoca okuphephile okungalayishi amalunga nemisipha. Ngakho-ke, noma ubani angakwenza. I-Gymnastics iwusizo kunoma iyiphi iminyaka. It is hhayi contraindicated kubantu asebekhulile, izingane kanye nentsha, kanye nabesifazane abakhulelwe.

Ngokuphambene nalokho, i-postural gymnastics inconywa ngezinkinga ze-scoliosis noma i-intervertebral hernia. Ibuye ilungele ukuvimbela izifo zangemuva nasemalungeni.

I-Gymnastics ifana nokuzelula. Ukuvivinya umzimba kuphela okungaphezulu ngenhloso ukubeka umthwalo emisipha namalunga, okuholela ekuqinisweni kwabo. Le gymnastics iyasiza ekubuyiseleni ibhalansi yomzimba, okusiza ukuthuthukisa inhlalakahle jikelele.

Yiziphi izinzuzo ze-postural gymnastics

Ake singene emininingwaneni. I-Postural gymnastics ayikona nje ukuzivocavoca okuqine kakhulu kokuzelula. Izimo esizisebenzisayo ngesikhathi sokuzivocavoca zisiza ukuletha umzimba "esimeni esifanele". Kusho ukuthini? Kulesi sikhundla, ukucindezela kohlaka lwe-muscular ezindaweni ezithile kuyancipha, okusiza ukukhulula lezi zindawo zomzimba.

Njengomthetho, lokhu kuthinta isifunda somlomo wesibeletho kanye nomhlane endaweni ye-lumbar. Lezi zindawo zomzimba zihlala zisendaweni yokucindezela okukhulu. Kulapha lapho ama-clamp kanye nezinkontileka ezivame ukwenzeka khona. Ukungakhululeki emhlane nasemhlane ophansi kuthinta kakhulu izinga lempilo.

I-Postural gymnastics isiza ukukhulula ukungezwani kulezi zindawo. Ukuzivocavoca kulwisana nengcindezi ngokuthuthukisa isimo sethu sengqondo. Ukuvivinya umzimba njalo kuhle ukuma. Umhlane ugcina uqondile futhi ube mude. I-Gymnastics isiza ukuqinisa i-corset yemisipha. Ngokukwenza, uqala ukuqaphela umzimba wakho, okukusiza ukuba ugweme izimo eziyingozi, ikakhulukazi uma usebenza kukhompyutha usuku lonke.

Lapho sihlala isikhathi eside endaweni eyodwa, uhlaka lwamathambo oluyimisipha luba buthaka futhi lube lukhuni. I-Postural gymnastics isiza ukuyiqinisa, yenza kube lula. Umgogodla uba nokunwebeka. Ukuzivocavoca kuhle ekuphefumuleni ngoba kusiza ukwandisa isifuba. Ibuye ibe nomphumela onenzuzo ekusebenzeni kwesistimu yenhliziyo.

Enye inzuzo ye-gymnastics ukuguquguquka kwayo. Ungakwazi ukuzivocavoca kokubili ejimini nasekhaya. Awuzidingi izinto zokusebenza ezibizayo - umata nje noma iphansi elihlanzekile.

Ingabe lokhu kuvivinya umzimba kuhle ekunciphiseni isisindo?

I-Postural gymnastics ayiwona ama-aerobics, futhi ngeke ushise amakhulukhulu amakholori lapho uzivocavoca ngawo. Ngakho-ke, ukulahlekelwa kwesisindo esisebenzayo, akufanelekile. I-Gymnastics isetshenziselwa ukuqinisa iqolo nokwelula imisipha. Ayikwazi ukufaka esikhundleni sokuqeqeshwa kwe-cardio noma amandla.

Nokho, ukuzivocavoca kusheshisa ukushiswa kwama-calories. Uma kuhlangene nokudla okufanele, ukuvivinya umzimba njalo kungaholela ekwehleni kwesisindo esilinganiselwe. Akufanele ulindele ukuthi uzokhipha inqwaba yamaphawundi engeziwe kumaseshini ambalwa. Kodwa i-postural gymnastics ingasiza ukuqinisa isibalo, yenze inembile kakhulu. Lokhu kungenxa yokuqiniswa kohlaka lwemisipha. Uma ufuna i-gymnastics yokulahlekelwa isisindo, kungcono ukuphendukela ku-Pilates.

Kungenzeka yini ukwenza i-postural gymnastics ekhaya

Yebo, i-postural gymnastics ifanele ukuzijwayeza ekhaya. Ukuzivocavoca kwakhe kulula futhi akudingi imishini ekhethekile. Iningi lama-poses lingenziwa ngokuqondile phansi: kwanele ukuthola i-rug gymnastic.

Nokho, ungawubukeli phansi lo msebenzi wokuzivocavoca. Uma usuvele unezinkinga zeqolo, kufanele uqale uxhumane nodokotela wamathambo bese ubonisana naye. Kulokhu, amakilasi okuqala enziwa kangcono ngaphansi kokuqondiswa komqeqeshi onolwazi. Kuzokusiza ukuthi ubeke ukuma okulungile okuzokusiza ukuthi uqonde kangcono umzimba wakho kanye nendawo yawo emkhathini. Lapho ufunda le nqubo, ungazijwayeza ngokwakho ekhaya. Le ndlela izosiza ukugwema ukulimala ekusebenzeni kokuqala.

Izivivinyo eziphumelela kakhulu

I-Postural gymnastics isekelwe ekuzilolongeni okulula okulula ukuwenza ekhaya. Ezinye zazo zifana ne-yoga, kodwa zibeke ukucindezeleka okuncane emgogodleni. Isibonelo, uma ufuna ukuphumuza umhlane wakho, gibela ngawo omane. Ungagobi izingalo zakho, kodwa gobisa amadolo akho ukuze enze i-angle efanele. Bese ugoba kancane kancane umhlane wakho, uqale phezulu bese uya phansi. Igcine ikulesi simo okungenani imizuzwana engama-30.

Noma omunye umsebenzi: guqa phansi, futhi ubeke izandla zakho phansi. Yelula umzimba wakho wonke phambili, welula umgogodla wakho ngangokunokwenzeka.

Ukuze ukhulule ukungaphatheki kahle komgogodla, lala ngomhlane wakho welule izingalo zakho emaceleni. Bese ugobisa umlenze wakho wesokudla bese uwudonsa kancane uwubhekise esifubeni sakho. Yibambe ngesandla sakho sobunxele, futhi, ngokuphambene nalokho, yidonsele phezulu ngesandla sakho sokunene, uyibeke ngaphezu kwekhanda lakho. Bamba lesi sikhundla imizuzwana engu-15-20 bese ushintsha izinhlangothi.

Futhi ukwelula i-vertebrae yomlomo wesibeletho, sebenzisa ukuguqula intamo. Tshekisa ikhanda lakho phambili kuqala, bese ubuyela emuva. Bese uyiqondise ngobumnene ehlombe lesokudla nesobunxele. Ukuzungezisa okuyisiyingi nakho kuyasiza, kodwa kufanele kwenziwe kancane kakhulu futhi ngokungaguquki.

 

Ingabe uthole ukwephulwa? Khala ngokuqukethwe

 

Kudingeka ukuhlola

 

Lapho uhlola ukuma kusuka ngaphambili, ohlangothini, nangemuva, ukulinganisa nokujikeleza / ukutsheka kufanele kuhlolwe. 

  • Kubalulekile ukuqinisekisa ukuthi iziguli zakho zinokuma okuhle okuguquguqukayo nokumile.
  • Ukwazi nje ukuthi ungayilungisa kanjani indlela yokuma akwanele ukuletha ushintsho ezingeni lomkhuba wangempela.
  • Imizimba yethu isebenzisa amaphethini okunyakaza afundiwe ukwenza imisebenzi yansuku zonke. Uma sihlezi, sima, sihamba noma sinyakaza, imizimba yethu ilandela amaphethini okunyakaza afundwe ngaphambilini. Uma umzimba wakho usufunde ukuxega, yilokhu ozokwenza uma ungaguquli imizamo yokuwuqeda.  
  • Abelaphi bomzimba bangalungisa ukuma ngokusebenzisa amasu okuhlola nokwelapha ahlanganisa ukukhetha ukuvivinya umzimba, ukwenza kahle imisebenzi yansuku zonke kanye ne-ergonomics yendawo yokusebenza, kanye nemfundo. 
  • Indawo yekhanda.
  • Ama-Curves omgogodla wesibeletho, we-thoracic kanye ne-lumbar.
  • I-Symmetry yebhande lehlombe.
  • Ukuma/ukulinganisa kwe-pelvis.
  • Amalunga eHip, amadolo namaqakala.

I-physiotherapist inganquma uhlobo lwe-posture disorder futhi ikhethe izivivinyo ezifanele nezeluleko mayelana ne-ergonomics yasemsebenzini. 

 Umthombo: Physiopedia - Posture. 

  • Imisipha yangaphakathi yemilenze iphumule ngenxa yokusekelwa okuhlinzekwa yimigqa.
  • Umsipha we-soleus uhlala usesimweni esisebenzayo, ngoba amandla adonsela phansi adonsela umzimba phambili. I-gastrocnemius kanye nemisipha ejulile ye-tibialis posterior ayisebenzi kancane.
  • I-tibialis anterior muscle ayisebenzi kancane (ngaphandle uma izithende eziphakeme zigqokwe).
  • Ama-quads nama-hamstrings ngokuvamile awasebenzi kangako.
  • I-iliopsoas muscle isebenza njalo. 
  • I-gluteus maximus muscle ayisebenzi.
  • I-gluteus medius kanye ne-tensor fascia lata zihlala zisebenza, njengoba zivimbela i-oscillation yomzimba we-lateral. 
  • I-erector spinae muscle iyasebenza ngoba ivimbela amandla adonsela phansi (umzimba ukuthi ungaweleli phambili).
  • Imisipha yesisu ayisebenzi, nakuba imicu ephansi yemisipha yangaphakathi ye-oblique yesisu isebenza ukuvikela umsele we-inguinal.

Ukuma kuchazwa njengendawo egcinwe umzimba, kungaba ngokusebenza kwemisipha noma ngenxa yokufinyela okuhlelekile kweqembu lemisipha elisebenza ngokukhethekile ukuze liwulondoloze. 

  • Qaphela ukugcina ukuma okulungile phakathi nemisebenzi yansuku zonke efana nokubuka i-TV, ukuwasha izitsha, noma ukuhamba ngezinyawo.
  • Hlala usebenza. Noma yiluphi uhlobo lokuzivocavoca lungathuthukisa ukuma kwakho, kodwa eminye imisebenzi ingaba usizo ikakhulukazi, njenge-yoga, i-tai chi, neminye imisebenzi egxile ekuqwashiseni umzimba. Kungumqondo omuhle futhi ukwenza izivivinyo ezigxile kakhulu.  
  • Gcina isisindo esinempilo. Ukukhuluphala ngokweqile kungenza buthaka imisipha yakho yesisu, kubangele izinkinga ze-pelvic nomgogodla, futhi kube nomthelela ebuhlungu beqolo.
  • Gqoka izicathulo ezikhululekile ezinezithende eziphansi. Izithende eziphakeme zingakwazi ukulinganisela futhi zenze umuntu ahambe ngendlela ehlukile. Lokhu kudala umthwalo owengeziwe emisipha futhi kulimaza ukuma.
  • Qinisekisa ukuthi izindawo zokusebenza zikubude obukhululekile kuwe, noma ngabe ubude besihlalo kukhompyutha, ukulungiselela isidlo sakusihlwa, noma ukudla. 

Ukwelashwa ngokomzimba

Ezinye zezibonelo zokuma okungalungile

Isihluthulelo sokuma okuhle ukuma komgogodla. Umgogodla unamajika ambalwa emvelo - entanyeni, maphakathi/phezulu nomhlane. Ukuma okulungile kufanele kusekele lawa majika, kodwa angawakhulisi.

Ukuhlolwa kokuma 

Eminye yemigomo ibalwe ngezansi:

Ngakho, kunezinhlobo ezimbili zokuma:

  • Ukugcina uhla olujwayelekile lokunyakaza, isb ngokusebenzisa ukwelapha ngezandla/ukuzivocavoca umzimba.
  • Ukuqinisekisa ubude bemisipha evamile - uma imisipha iqinile kakhulu, khona-ke umuntu ngeke akwazi ukugcina ukuma okulungile.
  • Amandla emisipha/ukubekezela. Imisipha ye-postural isebenza njalo, ukukhuthazela okungalungile kuyisici esingathandeki. 
  • Ukugcina ukuhamba nokwandiswa/ukunwebeka kwezintambo zezinzwa. Iphinde idlale indima ebalulekile ekugcineni ukuma ngendlela efanele. 
  • Ukunikeza umbono wendawo - impendulo yomlomo / ebonakalayo ikuvumela ukuthi ulungise isimo somzimba emkhathini. 
  • Ukwakhiwa komkhuba. Ingxenye enzima kakhulu ukwenza izinguquko zokuqala bese uqinisa umkhuba olungile.  

Umsebenzi wemisipha nokuma

Ukuma komzimba okulinganiselayo kunciphisa umsebenzi owenziwe imisipha ngenkathi uwugcina usesimweni esifanele. Ngokusebenzisa i-electromyography, kwatholakala ukuthi:

  • Ukuma kwe-Lordotic - I-Lordosis ibhekisela ekugoqeni okuvamile komgogodla. Uma leli jika lenziwe ihaba, livame ukubizwa ngokuthi i-hyperlordosis. Kulokhu, i-pelvis ibheke phambili.
  • "I-Round Back" - uhlobo lokuma lapho kukhona khona ukukhuphuka kwekhanda, i-hyperextension yesifunda somlomo wesibeletho, i-flexion yesifunda se-thoracic, ukunwetshwa kwesifunda se-lumbar, ukutsheka kwangemuva kwe-pelvis, i-hyperextension ku-hip nasemalungeni amadolo, ukunwebeka kancane kwe-plantar emalungeni eqakala.
  • I-flat back - ngalolu hlobo lokuma, kukhona ukugoqa kwekhanda, ukunwetshwa komgogodla wesibeletho kanye ne-thoracic, ukwehla kwe-lumbar lordosis kanye nokutsheka kwangemuva kwe-pelvis.
  • Isikhundla sekhanda sangaphambili (ikhanda elikhuphukayo) ukugudluka phambili kwekhanda ngesilevu esiphumile. Lolu hlobo lokuma luhlotshaniswa nokwenyuka kwe-flexion yomgogodla ophansi womlomo wesibeletho kanye ne-thoracic, kuhlanganiswe nokunwetshwa okwandisiwe kwe-junction ephezulu yomlomo wesibeletho kanye ne-suboccipital. 
  • I-Scoliosis iwukuchezuka kwe-axis eqondile evamile yomgogodla, okuhlanganisa ukugoba kwe-lateral nokujikeleza kwama-vertebrae. I-Scoliosis itholakala lapho kukhona okungenani ama-degree angu-10 okugoba komgogodla ngokuhambisana nokujikeleza kwe-vertebrae. Leli yijika elingu-3-dimensional C noma u-S lomgogodla.
  • I-Kyphosis iwukugoba komgogodla endizeni ye-sagittal, ebonwa ezindaweni ze-thoracic noma ze-sacral. 

Esimeni sokuhlala

Funda futhi isihloko: Uhlelo lokulawula i-Postural.

  • Ukuma okunamandla yindlela ozibamba ngayo lapho uhamba, njengalapho uhamba, ugijima, noma ugoba ukuze ucoshe okuthile. Lokhu kuvame ukudingeka ukuze kwakhiwe isisekelo esisebenzayo sokunyakaza. Imisipha nezakhiwo ezisekelayo kufanele zisebenze ukuze zivumelane nezimo ezishintshayo.
  • Ukuma okumile yindlela ozibamba ngayo lapho ungahambi, njengalapho uhlezi, umile, noma ulele. Izingxenye zomzimba ziqondaniswe futhi zigcinwe endaweni engashintshi. Lokhu kufezwa ngokusebenzisana nokusebenzisana kwamaqembu emisipha ahlukahlukene asebenza ngokwezibalo ukuze amelane namandla adonsela phansi namanye amandla.
  • Ngokufanelekile, umugqa we-gravity (umugqa oqondile) kufanele udlule amaphuzu athile emzimbeni. Lokhu kungahlolwa kusetshenziswa intambo yokumisa amanzi. 
  • Lo mugqa kufanele udlule ku-earlobe, ihlombe elihlangene, elihlangene le-hip, bese kancane ngaphambi komugqa ophakathi wedolo elihlangene, futhi ekugcineni phambi kwe-malleolus ehlangene.
  • Kubonwa kusukela ngaphambili noma ngemuva, umugqa oqondile onqamula enkabeni yamandla adonsela phansi kufanele uhlukanise kabili umzimba ube izingxenye ezimbili ezilinganayo, isisindo somzimba sisabalaliswe ngokulinganayo phakathi kwemilenze emibili.

Abangane, i-seminar "Scoliosis: izinhlobo, izimbangela, ukwelashwa" kuzokwenzeka maduze nje. Thola okwengeziwe…

  • Izindlebe kufanele zihambisane namahlombe futhi amahlombe kufanele ahambisane nezinqulu.
  • Amahlombe kufanele akhululeke futhi izindololwane zisondele emaceleni omzimba.
  • I-engeli yokugoba emalungeni endololwane, inqulu namadolo kufanele ibe cishe ama-degree angama-90.
  • Izinyawo ziphansi phansi.
  • Izingalo zihambisana phansi, izihlakala ziqondile. 

Ukuhamba ngokukhululeka ngaphandle kokuphatheka kabi noma ubuhlungu kuwumvuzo omkhulu. Awucabangi ngakho kuze kube ngelinye ilanga iqolo lakho libuhlungu.

Ngokwezibalo, ubuhlungu beqolo yimbangela yesibili ehamba phambili yokulova ngemva kokugula okuvame kakhulu, umkhuhlane. Bangaphezu kuka-70% abantu emazweni athuthukile bakhala ngokuvela kwayo.

Isizathu sokungaphatheki kahle ezimweni eziningi imisipha yangemuva engathuthukisiwe. Abakwazi ukumelana nomthwalo, ngoba umuntu unyakaza kancane futhi ngokuvamile uhlala nje.

Ukuze ungabi nezinkinga ezinjalo, ingemuva kufanele liqiniswe - lokhu kuyaqondakala futhi kwaziwa wonke umuntu. Uma ufika kunoma iyiphi indawo yokuzivocavoca, abafundisi bazonikeza uhlelo lokuqeqesha olufaka isandla ekuthuthukiseni iqembu elidingekayo lemisipha. Nokho, akuwona wonke elula kangaka.

I-anatomy encane

Kunezinhlobo ezimbili zemisipha emzimbeni womuntu: ashukumisayo kanye ne-postural.

Umsebenzi weqembu lokuqala lemisipha, eliseduze nobuso bomzimba, ukunyakaza okulula okusheshayo umuntu angakwazi ukukulawula ngamandla. Ngokwesibonelo, kulula ngathi ukuphakamisa ingalo noma ukugoba umlenze wethu. Le misipha inama-capillary ambalwa egazi, futhi ikhathala ngokushesha ngenxa yokunqwabelana kwe-lactic acid.

Imisipha ye-postural, noma imisipha ye-tonic, njengoba ibizwa kanjalo, itholakala ekujuleni, eduze nomgogodla. Banomthwalo wemfanelo wokuma okuqondile komzimba ngesikhathi sokunyakaza, kanye nokuma nokuma. Basebenza ngokumelene namandla adonsela phansi. Asikwazi ukulawula ukusebenza kwalezi zicubu ngokuqaphela, ngoba izakhiwo ze-subcortical zobuchopho zinesibopho semisebenzi yazo.

Lezi yizicubu ezincane kunazo zonke, kodwa zinamandla kakhulu, ngoba ukungezwani kungabanjwa, ngokungafani neqembu eliguquguqukayo, isikhathi eside. I-lactic acid iqoqana kancane, njengoba ihlinzekwa ngokucebile ngemithambo yegazi.

Izinkinga zokugoba komgogodla

Impilo yesimanje inikeza ithuba elincane lokunyakaza. Ibhekene nokuqina kwe-static, imisipha eguqukayo iba buthakathaka, futhi imisipha ye-postural iba mfishane ngenxa yokwenyuka kwethoni.

Ukungalingani phakathi kwale misipha kuholela ekugobeni komgogodla kanye nokwephulwa kwamajika emvelo omzimba. Ngakho-ke, hhayi nje ukubukeka okubuhlungu, kodwa futhi nomsebenzi wesistimu ye-musculoskeletal. Ngokuvumelana nalokho, kukhona nezinzwa ezibuhlungu. Ngaphezu kwalokho, izinkinga ezihambisana nomgogodla ziholela ku-pathologies yezitho zangaphakathi.

Imisipha enamandla kulula ukusebenza, kuyilapho imisipha ye-postural inzima kakhulu. Inkinga yukuthi umuntu akazizwa futhi akalawuli umsebenzi wabo, ngakho-ke, ukusebenza le misipha, kuyadingeka uhlelo lokuqeqesha, oluhlanganisa amasu akhethekile nokuzivocavoca.

uhlelo lokuqeqesha

I-Yoga njengesisekelo

Ukuqeqeshwa kwe-Postural njengendlela yokufaneleka kuvele kamuva nje. Zisekelwe ezimisweni ze-yoga. I-asanas yendabuko ihloselwe ukuzinzisa nokuqinisa imisipha yomzimba wonke, lapho ukunakwa okukhethekile kukhokhwa emgogodleni.

Umsunguli we-Precise Alignment Yoga, u-Hert van Lewen, uye phambili. Uhlelo lwakhe lokuqeqesha luhilela ukuphumula kwemisipha eguquguqukayo, ngenxa yokuthi i-postural icushiwe. Nokho, uhlelo lokuqeqeshwa ejimini ludinga imishini ekhethekile nosizo lomfundisi oqeqeshiwe.

I-Plank Pose

Uma lingekho ithuba lokuvakashela amakilabhu okuqina anezinhlelo ezinjalo, kodwa kukhona isifiso sokuqeqesha, siphakamisa ukuthi ukwazi ukuzivocavoca okukodwa okuyisisekelo kwe-yoga.

Ukuzivocavoca kwabaqalayo kungabandakanya i-asana eyodwa nokuhluka kwayo, njengoba i-plank pose ingumsebenzi oguquguqukayo. Kubandakanya amaqembu amakhulu emisipha, kufaka phakathi i-tonic, okungukuthi, i-postural. Kungenziwa kokubili ngokwezibalo nangokuguquguqukayo.

ukujima kwamantombazane

Udinga indawo yamahhala kanye ne-gymnastic noma i-yoga mat ekhethekile. Ngakho:

  • Guqa ngamadolo, izintende ziphumule phansi futhi zihlukene ngobubanzi bamahlombe, amalunga esihlakala nendololwane abekwe emgqeni ofanayo.
  • Kusukela endaweni yokuqala, phakamisa amadolo akho phansi futhi uthathe indawo lapho uncike khona ezintendeni zezandla nezinzwani zakho, uhlale kuyo isikhathi eside ngangokunokwenzeka.
  • Ipulangwe ezingalweni eziqondile lidinga ukungezwani emisipha yesisu ukuze kugwenywe ukuchezuka emhlane ongezansi kanye nemisipha yezinqe ukuze kugwenywe ukucwila phansi. Uma kwenziwa ngendlela efanele, umzimba kufanele ubukeke njengomugqa owodwa oqondile.
  • Ngokokuqala ngqa, ubambe imizuzwana engu-10, bese uzama ukwandisa umthwalo, lapho ubude buyoba imizuzu eminingana.
  • Ukuze uthole inguqulo enzima kakhulu yepulangwe, zehlisela ezingalweni zakho, ugobe izingalo zakho ngokushintshana, bese ubuyela endaweni yokuqala. Qinisekisa ukuthi izindololwane zihlala ngaphansi kwamalunga ehlombe, futhi umphambili nehlombe zakha i-angle engama-degree angu-90.
  • Uma sekunzima ukubamba i-pose, ngakho-ke njengokuphumula okuncane, ungakwazi ukwehlisa imilenze yakho emadolweni akho, futhi izandla zakho zibe nezingalo zakho, lokhu kuyiqiniso ikakhulukazi lapho ukuqeqeshwa kunikezwa amantombazane. Ngesikhathi esifanayo, izinqe ziya phambili, kodwa imisipha yesisu ayiphumuli. Kusukela kulesi sikhundla, siphinda sifaka ipulangwe ezingalweni ezeluliwe noma emahlombe.

Uhlelo lokuqeqesha lungase futhi lubandakanye inguqulo eguquguqukayo yomsebenzi. Kwenziwa kanje. Uma uthatha indawo yepulangwe, donsa idolo kwelinye indololwane ngokuhlukile. Lokhu sikwenza ngesivinini esisheshayo, amadolo ashintshana. Ngesikhathi esifanayo, ungakhohlwa ukuthi umzimba umugqa owodwa oqondile, isisu nezinqe zidonswa futhi zishubile kakhulu.

Ipulangwe likuvumela ukuthi uqinise imisipha yomshini wokunyathelisa, izinqe, umhlane nezingalo. Umzimba wonke uhilelekile. Njengoba usukwazi kahle, ungaya ngqo ekuqeqeshweni okuyinhloko.

Ukuqeqeshwa kwe-Postural kuqukethe ukuzivocavoca okuphumelelayo, okulula. Uma uwaphinda ngokulandelana okuthile, akuwona amandla kuphela akhulayo, kodwa futhi nokukhuthazela.

Kulungele

Ukuqeqeshwa kwabaqalayo kanye nabasubathi abathuthukile kufanele kuqale ngokufudumala okufushane. Iqukethe i-yoga asanas futhi isebenza ukulungisa imisipha namalunga ukuze kube nomthwalo onzima.

Ngakho-ke, ake siqale:

  1. Thatha indawo yepulangwe.
  2. Ukusuka kuyo, hamba kahle ungene "enja ebheke phansi" asana. Ukuze wenze lokhu, susa ezandleni zakho futhi uqondise imilenze yakho, kuyilapho izithende zakho zivame ukuya phansi, futhi ikhanda lakho lilenga ngokukhululekile. Hlala kulesi sikhundla izikhathi ezingu-16.
    uhlelo lokujima
  3. Ngemva kwalokho, shintshanisa izithende zakho phansi, welula unyawo lwakho, wenze ukuphindaphinda okuyishumi ngomlenze ngamunye.
  4. Thatha ilunge elijulile ngonyawo lwakho lwesokudla, ukuze unyawo lube sezingeni elifanayo nengaphandle lesandla. Bamba izibalo ezimbalwa futhi uqondise umlenze wakho wesokudla ukuze welule imigqa ngaphansi kwedolo.
  5. Yehlisela elungeni elijulile futhi, usondeze ingalo yakho yangakwesokudla phansi, bese wenza ukuphindaphinda okubili okwengeziwe.
    ukuzivocavoca kwabaqalayo
  6. Njengoba ukhipha umoya, phendulela umzimba emlenzeni ogobile wesokudla bese welula ingalo yakho phezulu, kuyilapho isandla sobunxele sicindezelwe ngokuqinile phansi. Bheka iminwe yesandla, uhlale kulesi sikhundla ukuze ubale 16.
    uhlelo lokuqeqesha
  7. Hamba ku-asana "isikhundla seqhawe", ukwenza lokhu, uqondise umzimba uqonde, uphakamise izingalo zakho ngokuhambisana. Kulesi simo, umlenze wesokudla uhlala e-lunge, ithanga elinamadolo lenza i-engeli ye-90 degrees, idolo litholakala ncamashi ngaphezu kwesithende. Bheka izandla futhi uncike emuva, ungagobi emhlane ophansi, kodwa vula isifuba.
    imisipha ye-postural
  8. Ngemuva kokubala okungu-16, buyela endaweni yepulangwe bese uphinda ukufudumala komlenze wesobunxele.

Ingxenye eyinhloko

Uhlelo lokuqeqesha, okuyingxenye yalo eyinhloko, ukuzivocavoca okunamandla okubandakanya kancane kancane wonke amaqembu emisipha futhi kusiza ukuqinisa kokubili imisipha eyinhloko yomzimba kanye ne-postural.

Ama-squats

isikhathi sokuqeqesha

Umsebenzi uhlanganisa amathanga, ama-shins, umhlane nezingalo.

  1. Ukuze uqale, beka izinyawo zakho ububanzi behlombe ngokuhlukana, futhi welule izingalo zakho ezinhlangothini izintende zakho zikude nawe. Umhlane kufanele uqonde.
  2. Njengoba ukhipha umoya, squat phansi, ukwenza lokhu, guqa amadolo akho, kuyilapho ithanga kufanele lihambisane nephansi. Akufanele ujule ukuze ungacindezeli ngokungenasidingo idolo elihlangene. Gcina izingalo zakho zelule, umhlane wakho uqondile, unganciki kakhulu phambili. Qinisekisa ukuthi idolo alihambi kude ngemuva konyawo, kuhle lingaphezu kwesithende.
  3. Bamba ukubala okungu-4, sukuma.

Ipulangwe eseceleni kanye nama-push-ups

Ukuqeqeshwa kwe-Postural kukuvumela ukuthi wenze kusebenze umsebenzi wemisipha yangemuva ye-trunk, i-abs nezingalo.

  1. Ngena endaweni yepulangwe izingalo eziluliwe.
  2. Njengoba ukhipha umoya, klebhula isandla sakho sokudla phansi bese usiphakamisa, kuyilapho umzimba usonteka futhi ujikela kwesokudla, ibhulashi liqondiswe kude nawe. Izindawo ezingemuva zezinyawo zicindezelwa phansi.
  3. Donsela isandla sakho phezulu, intende yesandla isuke kuwe, bheka iminwe yakho.
  4. Buyela epulangeni bese ukhipha umoya ngenkathi wenza ama-push-ups izindololwane zakho zibheke emuva. Kubalulekile ukuguqula kuqala i-pelvis ngokuhambisana nephansi, bese wehlisa ingalo.
    ukujima
  5. Ngemuva kwama-push-ups, buyela "kubha" bese welula ingalo yakho futhi, uphendule umzimba.
    ama-push-ups asuka emadolweni
  6. Ukuzivocavoca kwamantombazane kungafaka inguqulo elula yepulangwe eseceleni, kulokhu, yehlisa idolo elilodwa phansi. Futhi yenza ama-push-ups ukusuka emadolweni akho.
  7. Phinda umsebenzi ngesandla sakho sokudla.

Gxuma - slayida

Ukuqeqeshwa kwe-Postural kuklanyelwe ngendlela yokuthi, kanye nomsebenzi wemisipha emikhulu yomzimba, kufakwe ezincane kakhulu. Ukuze wenze lokhu, le nqubo elandelayo yenziwe:

    1. Beka izinyawo zakho ngobubanzi behlombe bese uzigoba kancane emadolweni.

gxuma

  1. Gxumela phezulu futhi, ngemva kokufika, thatha isinyathelo esibanzi sokushelela ohlangothini ngonyawo lwakho lwesokudla. Beka umlenze wakho wesokunxele eduze kwakho, imilenze ngesikhathi sokuzivocavoca ihlala isesimweni esigobile.
    shelela
  2. Gxuma futhi bese uthatha isinyathelo-slide manje unyawo lwakho lwesokunxele luye eceleni.
  3. Gxuma futhi.

Ukuqeqeshwa okuqondile

Uhlelo lokuqeqeshwa ejimini nasekhaya luqukethe izindlela ezintathu, ngayinye yazo inokuphindaphinda okuhlanu kokuzivocavoca ngakunye.

Ngakho-ke, ake siqale:

  1. Yenza ama-squats amahlanu ngezingalo ezelulele ohlangothini, isikhathi ngasinye ukwandisa amplitude, kodwa ithanga akufanele liwe ngaphansi parallel ne phansi.
  2. Yenza amapulangwe aseceleni kanye nama-push-ups. Phinda umsebenzi izikhathi ezinhlanu kwesokunxele kanye kwesokudla.
  3. Manje udinga ukwenza izikhathi ezi-5 "gxuma-slide".

Phinda inkimbinkimbi izikhathi ezimbili ngaphezulu. Isikhathi esiphelele sokuqeqeshwa, okungukuthi, ukufudumala kanye nengxenye eyinhloko, cishe imizuzu eyi-10.

Ukuphumula

Uhlelo lokuqeqesha kufanele lufake phakathi i-hitch. Ivumela imisipha, amalunga kanye nemigqa ukuthi ilulame ekuzivivinyeni, kanye nokwehla kwenhliziyo. I-hitch ihlanganisa izivivinyo ezilandelayo:

  1. Lala ngomhlane, welula izingalo zakho eceleni, izintende zezandla phansi, guqa amadolo akho. Njengoba ukhipha umoya, yehlisa amadolo akho ngakwesobunxele bese uthinta phansi nawo, ngenkathi uphendulela ikhanda lakho kwesokudla. Bamba lesi sikhundla izikhathi eziyisishiyagalombili. Yenza okufanayo ngakolunye uhlangothi. Phinda umsebenzi kabili.

  2. Vuka uguqe ngamadolo, qhubekela phambili ngezingalo zakho ngangokunokwenzeka, kuyilapho i-angle yethanga-shin kufanele ibe ama-degree angu-90, welula isifuba sakho phansi. Bamba lesi sikhundla izikhathi ezingu-8.
    uhlelo lokuzivocavoca umzimba
  3. Ukusuka endaweni yokuguqa, jikela phambili ngonyawo lwakho lwesokudla bese utshekisa umzimba emlenzeni oqondile, hlala ukubala okungu-8. Zama ukuncika ngezansi ngasemlenzeni ngokubala ngakunye. Phinda ngomunye umlenze.
    ukuqeqeshwa kwe-postural

Ukuqeqeshwa kwe-postural bodyweight akudingi imishini ekhethekile. Umphumela ngeke ube mude ukuvela uma ufunda kahle inkimbinkimbi futhi uzilolongela izikhathi ezimbalwa ngesonto.

Ukuhamba ngokukhululeka ngaphandle kokuphatheka kabi noma ubuhlungu kuwumvuzo omkhulu. Awucabangi ngakho kuze kube ngelinye ilanga iqolo lakho libuhlungu.

Ngokwezibalo, ubuhlungu beqolo yimbangela yesibili ehamba phambili yokulova ngemva kokugula okuvame kakhulu, umkhuhlane. Bangaphezu kuka-70% abantu emazweni athuthukile bakhala ngokuvela kwayo.

Isizathu sokungaphatheki kahle ezimweni eziningi imisipha yangemuva engathuthukisiwe. Abakwazi ukumelana nomthwalo, ngoba umuntu unyakaza kancane futhi ngokuvamile uhlala nje.

Ukuze ungabi nezinkinga ezinjalo, ingemuva kufanele liqiniswe - lokhu kuyaqondakala futhi kwaziwa wonke umuntu. Uma ufika kunoma iyiphi indawo yokuzivocavoca, abafundisi bazonikeza uhlelo lokuqeqesha olufaka isandla ekuthuthukiseni iqembu elidingekayo lemisipha. Nokho, akuwona wonke elula kangaka.

I-anatomy encane

Kunezinhlobo ezimbili zemisipha emzimbeni womuntu: ashukumisayo kanye ne-postural.

Umsebenzi weqembu lokuqala lemisipha, eliseduze nobuso bomzimba, ukunyakaza okulula okusheshayo umuntu angakwazi ukukulawula ngamandla. Ngokwesibonelo, kulula ngathi ukuphakamisa ingalo noma ukugoba umlenze wethu. Le misipha inama-capillary ambalwa egazi, futhi ikhathala ngokushesha ngenxa yokunqwabelana kwe-lactic acid.

Imisipha ye-postural, noma imisipha ye-tonic, njengoba ibizwa kanjalo, itholakala ekujuleni, eduze nomgogodla. Banomthwalo wemfanelo wokuma okuqondile komzimba ngesikhathi sokunyakaza, kanye nokuma nokuma. Basebenza ngokumelene namandla adonsela phansi. Asikwazi ukulawula ukusebenza kwalezi zicubu ngokuqaphela, ngoba izakhiwo ze-subcortical zobuchopho zinesibopho semisebenzi yazo.

Lezi yizicubu ezincane kunazo zonke, kodwa zinamandla kakhulu, ngoba ukungezwani kungabanjwa, ngokungafani neqembu eliguquguqukayo, isikhathi eside. I-lactic acid iqoqana kancane, njengoba ihlinzekwa ngokucebile ngemithambo yegazi.

Izinkinga zokugoba komgogodla

Impilo yesimanje inikeza ithuba elincane lokunyakaza. Ibhekene nokuqina kwe-static, imisipha eguqukayo iba buthakathaka, futhi imisipha ye-postural iba mfishane ngenxa yokwenyuka kwethoni.

Ukungalingani phakathi kwale misipha kuholela ekugobeni komgogodla kanye nokwephulwa kwamajika emvelo omzimba. Ngakho-ke, hhayi nje ukubukeka okubuhlungu, kodwa futhi nomsebenzi wesistimu ye-musculoskeletal. Ngokuvumelana nalokho, kukhona nezinzwa ezibuhlungu. Ngaphezu kwalokho, izinkinga ezihambisana nomgogodla ziholela ku-pathologies yezitho zangaphakathi.

Imisipha enamandla kulula ukusebenza, kuyilapho imisipha ye-postural inzima kakhulu. Inkinga yukuthi umuntu akazizwa futhi akalawuli umsebenzi wabo, ngakho-ke, ukusebenza le misipha, kuyadingeka uhlelo lokuqeqesha, oluhlanganisa amasu akhethekile nokuzivocavoca.

uhlelo lokuqeqesha

I-Yoga njengesisekelo

Ukuqeqeshwa kwe-Postural njengendlela yokufaneleka kuvele kamuva nje. Zisekelwe ezimisweni ze-yoga. I-asanas yendabuko ihloselwe ukuzinzisa nokuqinisa imisipha yomzimba wonke, lapho ukunakwa okukhethekile kukhokhwa emgogodleni.

Umsunguli we-Precise Alignment Yoga, u-Hert van Lewen, uye phambili. Uhlelo lwakhe lokuqeqesha luhilela ukuphumula kwemisipha eguquguqukayo, ngenxa yokuthi i-postural icushiwe. Nokho, uhlelo lokuqeqeshwa ejimini ludinga imishini ekhethekile nosizo lomfundisi oqeqeshiwe.

I-Plank Pose

Uma lingekho ithuba lokuvakashela amakilabhu okuqina anezinhlelo ezinjalo, kodwa kukhona isifiso sokuqeqesha, siphakamisa ukuthi ukwazi ukuzivocavoca okukodwa okuyisisekelo kwe-yoga.

Ukuzivocavoca kwabaqalayo kungabandakanya i-asana eyodwa nokuhluka kwayo, njengoba i-plank pose ingumsebenzi oguquguqukayo. Kubandakanya amaqembu amakhulu emisipha, kufaka phakathi i-tonic, okungukuthi, i-postural. Kungenziwa kokubili ngokwezibalo nangokuguquguqukayo.

ukujima kwamantombazane

Udinga indawo yamahhala kanye ne-gymnastic noma i-yoga mat ekhethekile. Ngakho:

  • Guqa ngamadolo, izintende ziphumule phansi futhi zihlukene ngobubanzi bamahlombe, amalunga esihlakala nendololwane abekwe emgqeni ofanayo.
  • Kusukela endaweni yokuqala, phakamisa amadolo akho phansi futhi uthathe indawo lapho uncike khona ezintendeni zezandla nezinzwani zakho, uhlale kuyo isikhathi eside ngangokunokwenzeka.
  • Ipulangwe ezingalweni eziqondile lidinga ukungezwani emisipha yesisu ukuze kugwenywe ukuchezuka emhlane ongezansi kanye nemisipha yezinqe ukuze kugwenywe ukucwila phansi. Uma kwenziwa ngendlela efanele, umzimba kufanele ubukeke njengomugqa owodwa oqondile.
  • Ngokokuqala ngqa, ubambe imizuzwana engu-10, bese uzama ukwandisa umthwalo, lapho ubude buyoba imizuzu eminingana.
  • Ukuze uthole inguqulo enzima kakhulu yepulangwe, zehlisela ezingalweni zakho, ugobe izingalo zakho ngokushintshana, bese ubuyela endaweni yokuqala. Qinisekisa ukuthi izindololwane zihlala ngaphansi kwamalunga ehlombe, futhi umphambili nehlombe zakha i-angle engama-degree angu-90.
  • Uma sekunzima ukubamba i-pose, ngakho-ke njengokuphumula okuncane, ungakwazi ukwehlisa imilenze yakho emadolweni akho, futhi izandla zakho zibe nezingalo zakho, lokhu kuyiqiniso ikakhulukazi lapho ukuqeqeshwa kunikezwa amantombazane. Ngesikhathi esifanayo, izinqe ziya phambili, kodwa imisipha yesisu ayiphumuli. Kusukela kulesi sikhundla, siphinda sifaka ipulangwe ezingalweni ezeluliwe noma emahlombe.

Uhlelo lokuqeqesha lungase futhi lubandakanye inguqulo eguquguqukayo yomsebenzi. Kwenziwa kanje. Uma uthatha indawo yepulangwe, donsa idolo kwelinye indololwane ngokuhlukile. Lokhu sikwenza ngesivinini esisheshayo, amadolo ashintshana. Ngesikhathi esifanayo, ungakhohlwa ukuthi umzimba umugqa owodwa oqondile, isisu nezinqe zidonswa futhi zishubile kakhulu.

Ipulangwe likuvumela ukuthi uqinise imisipha yomshini wokunyathelisa, izinqe, umhlane nezingalo. Umzimba wonke uhilelekile. Njengoba usukwazi kahle, ungaya ngqo ekuqeqeshweni okuyinhloko.

Ukuqeqeshwa kwe-Postural kuqukethe ukuzivocavoca okuphumelelayo, okulula. Uma uwaphinda ngokulandelana okuthile, akuwona amandla kuphela akhulayo, kodwa futhi nokukhuthazela.

Kulungele

Ukuqeqeshwa kwabaqalayo kanye nabasubathi abathuthukile kufanele kuqale ngokufudumala okufushane. Iqukethe i-yoga asanas futhi isebenza ukulungisa imisipha namalunga ukuze kube nomthwalo onzima.

Ngakho-ke, ake siqale:

  1. Thatha indawo yepulangwe.
  2. Ukusuka kuyo, hamba kahle ungene "enja ebheke phansi" asana. Ukuze wenze lokhu, susa ezandleni zakho futhi uqondise imilenze yakho, kuyilapho izithende zakho zivame ukuya phansi, futhi ikhanda lakho lilenga ngokukhululekile. Hlala kulesi sikhundla izikhathi ezingu-16.
    uhlelo lokujima
  3. Ngemva kwalokho, shintshanisa izithende zakho phansi, welula unyawo lwakho, wenze ukuphindaphinda okuyishumi ngomlenze ngamunye.
  4. Thatha ilunge elijulile ngonyawo lwakho lwesokudla, ukuze unyawo lube sezingeni elifanayo nengaphandle lesandla. Bamba izibalo ezimbalwa futhi uqondise umlenze wakho wesokudla ukuze welule imigqa ngaphansi kwedolo.
  5. Yehlisela elungeni elijulile futhi, usondeze ingalo yakho yangakwesokudla phansi, bese wenza ukuphindaphinda okubili okwengeziwe.
    ukuzivocavoca kwabaqalayo
  6. Njengoba ukhipha umoya, phendulela umzimba emlenzeni ogobile wesokudla bese welula ingalo yakho phezulu, kuyilapho isandla sobunxele sicindezelwe ngokuqinile phansi. Bheka iminwe yesandla, uhlale kulesi sikhundla ukuze ubale 16.
    uhlelo lokuqeqesha
  7. Hamba ku-asana "isikhundla seqhawe", ukwenza lokhu, uqondise umzimba uqonde, uphakamise izingalo zakho ngokuhambisana. Kulesi simo, umlenze wesokudla uhlala e-lunge, ithanga elinamadolo lenza i-engeli ye-90 degrees, idolo litholakala ncamashi ngaphezu kwesithende. Bheka izandla futhi uncike emuva, ungagobi emhlane ophansi, kodwa vula isifuba.
    imisipha ye-postural
  8. Ngemuva kokubala okungu-16, buyela endaweni yepulangwe bese uphinda ukufudumala komlenze wesobunxele.

Ingxenye eyinhloko

Uhlelo lokuqeqesha, okuyingxenye yalo eyinhloko, ukuzivocavoca okunamandla okubandakanya kancane kancane wonke amaqembu emisipha futhi kusiza ukuqinisa kokubili imisipha eyinhloko yomzimba kanye ne-postural.

Ama-squats

isikhathi sokuqeqesha

Umsebenzi uhlanganisa amathanga, ama-shins, umhlane nezingalo.

  1. Ukuze uqale, beka izinyawo zakho ububanzi behlombe ngokuhlukana, futhi welule izingalo zakho ezinhlangothini izintende zakho zikude nawe. Umhlane kufanele uqonde.
  2. Njengoba ukhipha umoya, squat phansi, ukwenza lokhu, guqa amadolo akho, kuyilapho ithanga kufanele lihambisane nephansi. Akufanele ujule ukuze ungacindezeli ngokungenasidingo idolo elihlangene. Gcina izingalo zakho zelule, umhlane wakho uqondile, unganciki kakhulu phambili. Qinisekisa ukuthi idolo alihambi kude ngemuva konyawo, kuhle lingaphezu kwesithende.
  3. Bamba ukubala okungu-4, sukuma.

Ipulangwe eseceleni kanye nama-push-ups

Ukuqeqeshwa kwe-Postural kukuvumela ukuthi wenze kusebenze umsebenzi wemisipha yangemuva ye-trunk, i-abs nezingalo.

  1. Ngena endaweni yepulangwe izingalo eziluliwe.
  2. Njengoba ukhipha umoya, klebhula isandla sakho sokudla phansi bese usiphakamisa, kuyilapho umzimba usonteka futhi ujikela kwesokudla, ibhulashi liqondiswe kude nawe. Izindawo ezingemuva zezinyawo zicindezelwa phansi.
  3. Donsela isandla sakho phezulu, intende yesandla isuke kuwe, bheka iminwe yakho.
  4. Buyela epulangeni bese ukhipha umoya ngenkathi wenza ama-push-ups izindololwane zakho zibheke emuva. Kubalulekile ukuguqula kuqala i-pelvis ngokuhambisana nephansi, bese wehlisa ingalo.
    ukujima
  5. Ngemuva kwama-push-ups, buyela "kubha" bese welula ingalo yakho futhi, uphendule umzimba.
    ama-push-ups asuka emadolweni
  6. Ukuzivocavoca kwamantombazane kungafaka inguqulo elula yepulangwe eseceleni, kulokhu, yehlisa idolo elilodwa phansi. Futhi yenza ama-push-ups ukusuka emadolweni akho.
  7. Phinda umsebenzi ngesandla sakho sokudla.

Gxuma - slayida

Ukuqeqeshwa kwe-Postural kuklanyelwe ngendlela yokuthi, kanye nomsebenzi wemisipha emikhulu yomzimba, kufakwe ezincane kakhulu. Ukuze wenze lokhu, le nqubo elandelayo yenziwe:

    1. Beka izinyawo zakho ngobubanzi behlombe bese uzigoba kancane emadolweni.

gxuma

  1. Gxumela phezulu futhi, ngemva kokufika, thatha isinyathelo esibanzi sokushelela ohlangothini ngonyawo lwakho lwesokudla. Beka umlenze wakho wesokunxele eduze kwakho, imilenze ngesikhathi sokuzivocavoca ihlala isesimweni esigobile.
    shelela
  2. Gxuma futhi bese uthatha isinyathelo-slide manje unyawo lwakho lwesokunxele luye eceleni.
  3. Gxuma futhi.

Ukuqeqeshwa okuqondile

Uhlelo lokuqeqeshwa ejimini nasekhaya luqukethe izindlela ezintathu, ngayinye yazo inokuphindaphinda okuhlanu kokuzivocavoca ngakunye.

Ngakho-ke, ake siqale:

  1. Yenza ama-squats amahlanu ngezingalo ezelulele ohlangothini, isikhathi ngasinye ukwandisa amplitude, kodwa ithanga akufanele liwe ngaphansi parallel ne phansi.
  2. Yenza amapulangwe aseceleni kanye nama-push-ups. Phinda umsebenzi izikhathi ezinhlanu kwesokunxele kanye kwesokudla.
  3. Manje udinga ukwenza izikhathi ezi-5 "gxuma-slide".

Phinda inkimbinkimbi izikhathi ezimbili ngaphezulu. Isikhathi esiphelele sokuqeqeshwa, okungukuthi, ukufudumala kanye nengxenye eyinhloko, cishe imizuzu eyi-10.

Ukuphumula

Uhlelo lokuqeqesha kufanele lufake phakathi i-hitch. Ivumela imisipha, amalunga kanye nemigqa ukuthi ilulame ekuzivivinyeni, kanye nokwehla kwenhliziyo. I-hitch ihlanganisa izivivinyo ezilandelayo:

  1. Lala ngomhlane, welula izingalo zakho eceleni, izintende zezandla phansi, guqa amadolo akho. Njengoba ukhipha umoya, yehlisa amadolo akho ngakwesobunxele bese uthinta phansi nawo, ngenkathi uphendulela ikhanda lakho kwesokudla. Bamba lesi sikhundla izikhathi eziyisishiyagalombili. Yenza okufanayo ngakolunye uhlangothi. Phinda umsebenzi kabili.
  2. Vuka uguqe ngamadolo, qhubekela phambili ngezingalo zakho ngangokunokwenzeka, kuyilapho i-angle yethanga-shin kufanele ibe ama-degree angu-90, welula isifuba sakho phansi. Bamba lesi sikhundla izikhathi ezingu-8.
    uhlelo lokuzivocavoca umzimba
  3. Ukusuka endaweni yokuguqa, jikela phambili ngonyawo lwakho lwesokudla bese utshekisa umzimba emlenzeni oqondile, hlala ukubala okungu-8. Zama ukuncika ngezansi ngasemlenzeni ngokubala ngakunye. Phinda ngomunye umlenze.
    ukuqeqeshwa kwe-postural

Ukuqeqeshwa kwe-postural bodyweight akudingi imishini ekhethekile. Umphumela ngeke ube mude ukuvela uma ufunda kahle inkimbinkimbi futhi uzilolongela izikhathi ezimbalwa ngesonto.

AMAKILASI EQEMBU KANYE
NABAQEQESHI ABUMUNTU

Kuhle kakhulu, inkimbinkimbi yezemidlalo yesimanje. Yonke into iyacatshangelwa futhi ihlelekile, ilungele. Abasebenzi abanobungane. Futhi ngisho nabantu ngabanye abakwazi ukonakalisa umbono. Ngiyincoma kubo bonke abangani bami, futhi abanye sebevele bathengile okubhaliselwe, abanye bahlela ukwenza kanjalo. Inhlanhla eqenjini lonke, kanye nengxenye yesifazane ngeholide elizayo! Sikufisela umhlaka-8 Mashi omuhle!

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ukufinyelela okungenamkhawulo pass

  • ukujwayelekile komsebenzi wezitho zangaphakathi nezinhlelo, lokhu kunomphumela omuhle esimweni sezempilo, isimo sengqondo.

Iqembu elikhulu. Kukhona okuthile ngakho konke ukuzilibazisa. abasebenzi bezamasiko. Ngike ngavakashela ezinye izikhungo zokuzivocavoca. Kodwa lena ayinakuqhathaniswa. Izimo zinhle kakhulu. Ngokumsulwa. Izivakashi eziya kwelinye izinga. Kuhle kakhulu.

Yini ongayiletha kuma-gymnastics e-postural:

Bengilokhu ngiya ekilabhini kusukela ekuvulweni kwayo, ngithanda kakhulu ichibi elinemishini ye-cardio emanzini, indawo enhle ye-SPA eduze kwechibi, ungathenga izinqubo ezihlukahlukene. Imishini eminingi ehlukene ye-cardio nesisindo, amakamelo avulekile. Kukhona, yiqiniso, ukuqeqeshwa kweqembu kanye nomuntu ngamunye (okuthile ngezindleko zokubhalisa, okuthile ngemali eyengeziwe). Ukuzikhethela kukhulu, wonke umuntu angakhetha ngokuvumelana nezithakazelo zabo.

  • ukuthuthukisa ukuma, okuholela ekuqedeni ukungakhululeki emalungeni, ukusungula ukuphefumula okufanele kanye nezinqubo ze-metabolic;

Uhlobo lokuvakasha:
Inombolo engenamkhawulo yokuvakasha:
Ukufaneleka kwekhadi okungenamkhawulo: izinyanga eziyi-15
Inombolo yezinyanga ezisebenzayo: izinyanga eziyi-12
Ukumisa: izinyanga ezi-3
Ukufinyelela: indawo yokubhukuda, indawo yokuzivocavoca, amakilasi eqembu
Ukuqalisa: izinsuku ezingama-30

  • amateku;

Ukufaneleka kwe-Postural kuwumkhuba osemusha esigabeni Somzimba Nomqondo. Ukucaciswa kwayo kulele ekwakhiweni kwesethi yokuzivocavoca, kucatshangelwa izici zomzimba zomzimba. Amakilasi aqhutshwa endaweni ekhululekile, akukho mthwalo oqeda amandla emisipha nasemalungeni. Kungakho i-postural gymnastics ayinakho ukuphikisana. Sikumema ukuthi uzivocavoce e-Gio Wellness premium fitness club.

Ukubonisana nodokotela kuyadingeka ngaphambi kokuvakasha. Ungabhalisela isifundo sesilingo se-postural gymnastics ngokugcwalisa isicelo ku-inthanethi noma ngokuvakashela ukwamukela iklabhu yokuqina ye-Gio Wellness.

Abaphathi nabaqeqeshi abahloniphekile, umoya omuhle, ingaphakathi elihle Itholakala kalula. Iqembu elihle, ngikweluleka ukuthi uvakashele.

  • ukutholwa kwe-elasticity ngezicubu ze-muscle, izintambo zilula kahle, ngenxa yalokho, umuzwa wokuqina uyanyamalala, futhi ukuhamba jikelele kuyanda;

I-Postural gymnastics kanye Nomzimba nengqondo

Uhlobo lokuvakasha:
Inombolo engenamkhawulo yokuvakasha:
Amabhonasi angenamkhawulo: inkokhelo yanyanga zonke
Ukufinyelela: indawo yokubhukuda, indawo yokuzivocavoca, amakilasi eqembu
Ukuqalisa: ngemva kokubhalisa

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Ukubonisana nomuntu oyedwa nomqeqeshi osuka kwenye yezindawo zokujima (imizuzu engama-45)

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Izinzuzo zokuqeqeshwa okunjalo yilezi:

  • amabhulukwe, ama-shorts noma ama-leggings;
  • amasokisi;


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