Esihlinzeka nezimo of yomgogodla? Ukuzivumelanisa nezimo yomgogodla: yini enquma nendlela yokuthuthukisa

emgogodleni womuntu eyinsika main lapho oba umzimba wonke. Abanye kuba nezimo xaxa, kuyilapho abanye - kancane. Omunye kalula wenze noma yiziphi jikisa uphinde uphendule, futhi kukhona labo angisakwazi ukufinyelela ngamadolo.

Abantu abaningi bayazibuza, 'Kungani kudingeka futhi enikeza nezimo of yomgogodla? " Impendulo yalo ulula: ku esimweni salo futhi ukuhamba kuncike jikelele inhlalakahle kanye isimo sempilo jikelele.

Imiphumela nezimo

Ukulahlekelwa noma ukuncipha unenkululeko yomgogodla ukusongela umzimba ukubukeka izifo ezingathi sína futhi izifo ezahlukene. Lokhu kungenxa uxhumo lwayo zonke izitho kanye nezinhlelo zomzimba, okuyinto eyenziwa esebenzisa izimpande emsipheni.

Kumele kukhunjulwe ukuthi imfuneko nempilo enhle kanye nenhlalakahle kuyinto unenkululeko sokukhubazeka komgogodla. Yini enquma nendlela yokuthuthukisa leli nani, abantu abaningi banesithakazelo.

Izizathu sokungasebenzi

Isizathu esiyinhloko ekunciphiseni unenkululeko yomgogodla ungumuntu sedentary. Lokhu kungase kube ngenxa izici of umsebenzi noma abanokukhubazeka ezithile ngokomzimba. izinguquko futhi kwenza njalo egqoke izikhwama ngingakhululeki ngesandla esisodwa, kungabi nekudla lokondla umtimba, uhamba ezicathulweni sesithende esiphezulu.

Kunabantu, zizo abaningi abaya nje ubuvila. Bathanda amanga kusofa noma ahlale esihlalweni. Ngokuhamba kwesikhathi, lokhu yokuchitha isizungu ine umphumela. Baqala nezinkinga zempilo lubonakale.

Ukwandiswa nokuvumelana nezimo

Ungakhohlwa ukuthi unenkululeko yomgogodla kuqinisekiswa ukunyakaza. Ukusebenzisa njalo nje kuzokusiza ugcine umzimba womuntu enempilo. Ukuze ukusebenza evamile umzimba udinga ukuthi umbono walo kuyahlukahluka njalo. Lokhu kwenza kube nokwenzeka ukuba sigweme ukucindezeleka isikhathi eside ezingxenyeni efanayo ngemuva.

Kodwa futhi wathumba musa ubonise okudingayo. Ngaphezu kwalokho, kuyinto nanzuzo, ngakho usengakwazi ukuletha umonakalo eside. Ngenxa ngokweqile ezingxenyeni ezahlukene ugobile emuva kungenzeka, ngisho hernias vertebral waphuka. Ngakho-ke, ngaso sonke isikhathi futhi kuzo zonke ukulinganisela kubalulekile.

Kuyasiza kakhulu ukukwenza izivivinyo ukubuyisela nezimo of yomgogodla. Ziyakwazi kahle elula yiwo wonke.

Bonisa ukubuyisela ukuhamba

Akufanele sibakhohlwe ukuthi isimo esiyinhloko ukusebenza kwanoma yimuphi izakhiwo zezemidlalo iyona njalo ukusebenza kwazo. Ngakho-ke, umsebenzi kufanele liphindwe nsuku zonke. Ungakwazi utihlukanise tibe futhi lwenziwa maqembu eziningana.

thoracic

Nge lesi sivivinyo isifika omkhulu Amazing imisipha umnyango esifubeni, esinikela nezimo of yomgogodla endaweni ngemuva. Kubalulekile kakhulu ukusebenza evamile inhliziyo, amaphaphu, izitho zokugaya, nezindlala mammary.

Izinyawo zabo hip-ububanzi ngaphandle. Yenza mafutha phambili bese ugcine parallel yakho emuva phansi. izandla Lean ngamadolo akhe. Exhale, Arch up, wadonsa kwesilevu sakhe esifubeni sakhe. On the donsa emgogodleni ukuze goba, sitsheke ikhanda lakho ngemuva. Phinda ukunyakaza izikhathi 16.

Ukuzivocavoca kuyasiza ukuba sifeze abantu bachithe isikhathi esiningi endaweni awulutho kuNkulunkulu. Ngaphezu imisipha yomgogodla, kahle ephumula emahlombe futhi izingalo.

lumbar

Lezi umzimba wayenza ukuze aqinise abdominals, esihlinzeka nezimo of yomgogodla kabuhlungu emgogodleni lumbar. Zishukumisa ngomgudu womchamo, wamathumbu, emsipheni sciatic, hip ngokuhlanganyela.

1. Hlala ecansini amadolo akho insaliwe. Wehlisa esifubeni kuya ezinyaweni neminwe uthinte izithende. Ukubala kwabayisikhombisa, ngiqondiswe imilenze. Kulokhu, qhubeka ubambe ezandleni unyawo. Khona-ke qondisani. Ukuze wenze izikhathi 10.
2. Lala mat ubuso up. Izandla qondanisa parallel emzimbeni. On the exhale, kancane baphonse emuva imilenze ngemuva ikhanda lakho, welule iminwe phansi, imisiwe imizuzwana embalwa bese ubuyela isikhundla lisalele. Izenzo ukuphinda izikhathi 10.
3. Ukuhlala endaweni efanayo. Ukuhogela, Arch esifubeni. Lean ekhanda lakhe izindololwane. On the exhale nilale phansi. Yenza ezinye izikhathi 9.
4. Ukuqhubeka abalale emuva yakho nge izingalo iqonde, imilenze chaza bacondze etindzaweni letehlukene. Gliding yonkana izindwani phansi, uphefumule bese uyazama ukuletha ihlombe hip. Njengoba exhale - ubuyele indawo yokuqala. Yenza 10 ezinikezwa nhlangothi zombili.

Lezi izimo ziyasiza noma ubani, ngoba okhalweni zethu - ingxenye sengozini kakhulu ngemuva. kuphakama izinkinga ezihlukahlukene kule ngokuvamile emgogodleni. Ngakho-ke, kubalulekile ukuba unake okukhethekile.

Ukuze uqinise imisipha lateral

Lezi umzimba mikhulu yokuqinisa obliques, esinikela nezimo of yomgogodla futhi kuyasiza usabalalise umthwalo ukuba nokhalo ngakolunye ngemuva. ukunyakaza okunjalo okunenzuzo ukuba nezinso.

1. Hlala phansi. Imilenze chaza ububanzi esiphezulu, izingalo izimisele ngesikhathi izindololwane futhi wenze ikhanda lakhe. Breathing e, welule indololwane, ehlombe kwesokunxele nomzimba wayo wonke kuya phansi. On the exhale, ukubuyela emuva. Ingabe 10 rep. Into efanayo - kolunye uhlangothi.

2. Lala mat, ukuguqa yakho. enyakazayo Inspiratory wabashiya phansi futhi ikhanda - ngakwesokudla. Emahlombe ngeke zihlukaniswe mat. On the exhale, ubuyele esikhundleni sazo sokuqala. Phinda phesheya. Yenza hambisa izikhathi ezingu-20.

Lezi umzimba kahle neqhaza ekubuyiselweni umzimba evamile.

Ukuze elula emgogodleni

ukusonta abahlukahlukene futhi ngilulekela usizo kanjani ukuthuthukisa unenkululeko yomgogodla, nangempumelelo yokwelula imisipha emuva, nokujikeleza kwegazi igazi futhi lymph.

1. Hlala phansi. ngamadolo Bent ukubeka phambi kwakhe. Emuva qondanisa. Lean emuva isandla sakhe sokhohlo futhi ilungelo lokulungisa futhi wenze i-kwedolo okuphambene. Umbono kufanele ithunyelwe phambili. Hlala kulesi sikhundla imizuzwana embalwa ukuzama uphumule. Yenza into efanayo kwenye indawo. Phinda kweqa ngezinye izikhathi 20.

2. Yima ncamashi phezu mat, welule izinyawo zakho kahle phansi. Ngaphandle kokushintsha yokuma okhalweni, emahlombe futhi esifubeni ukujikisa kwelinye kanti olunye uhlangothi izikhathi ezingu-20.

3. Waqonda ukuphakama kwakhe okugcwele phambili mafutha. Yima nekhanda lakhe ezilenga. I izingalo kufanele hang ngokukhululekile. Ngomusa qondisani. Phinda izikhathi 10.

Abantu abanale umbhunu noma Ukulimala umgogodla, ukuzivocavoca ezifana kufanele kwenziwe ngokucophelela okukhulu. Kungcono ukukwenza kuphela emva kokubonisana udokotela wakho.

Lokhu iqoqo umzimba ubhekwa ephumelela kakhulu, ngoba inikeza unenkululeko yomgogodla kanye nentsha yayo isikhathi eside. Ubizwa ngokugcwele isicelo ukulungiswa izinkinga futhi ukuyivimba leyo nkinga.

Bonisa zidinga impela kancane isikhathi, kukhona sasivumela elula neqondile. Zitholakala ukufeza abantu bezinhlanga ezahlukene ubudala zabo bobubili ubulili.

Khumbula ukuthi ukulahlekelwa nezimo yomgogodla - ngokuvamile kuphela lesikhashana ezingelapheka kahle. Ukukhuthazela, ngokuvivinya umzimba njalo nethemba kufanele kube ihlupha indoda kulesi simo. Asebentisa lendlela, ungakwazi sifinyelele imiphumela emihle kakhulu ngesikhathi esifushane futhi uhlale uphilile iminyaka eminingi.