Ukuma Flat. Isethi umzimba for ukuma lesifanele

Smooth ukuma - ngesisekelo sibalo amahle ukwenzela ukungena okuncane kakhulu. Lapho umuntu slouches, niwubone umzimba wakhe ubukeka amabi. Umuntu ne ukuma lesifanele ubukeka zinde, ubukeka slimmer, sleeker, eqiniseka kakhudlwana.

emuva enempilo

Umthetho omkhulu emuva flat - kulondolozwe esiphezulu Curves zemvelo sokukhubazeka komgogodla. ukuma okuhle indawo eyiyo isihlobo izingxenye zomzimba. Lapha kubalulekile ukuhlonipha kusho segolide. Yiqiniso, slouching kubi, kodwa ugodle zakho ziqonde futhi hhayi zinkulu. Kulokhu, emgogodleni kukhonjelwe cishe ukucindezeleka efanayo. ukuma Bad kusheshe umkhuba. Ngokuhamba kwesikhathi, lokhu kuholela ukungezwani esingamahlalakhona noma kokunciphisa kwemisipha emisipheni emuva. Ngenxa yalokho kokuma ezimbi iduduzekile futhi bonke nzima ukulungiswa ijika spin kwakhiwa.

Igama elithi "ukugobeka komhlandla" kunjalo ajwayelekile kuwo wonke umuntu ukuthi abaningi, ekuboneni khona yayo ingane, lutho akuthathi. Endabeni engcono, kungagcini emazwini ngezikhathi ezithile kuze kube ingane mayelana ukuma kwakhe ngesikhathi umsebenzi wesikole noma ihlezi ikhompyutha. Eqinisweni, ukugobeka komhlandla ngokuvamile kuholela ezinkingeni ezingathi sína ezithinta hhayi kuphela yomgogodla kodwa futhi izibilini.

ukugobeka komhlandla

Igama elithi "ukugobeka komhlandla" livela esiGrekini - "ugobile", futhi lesi sifo libhekene ugobile yomgogodla niye kwesokunene noma kwesobunxele. Ngakho lapho kushintsha amathambo, esifubeni zikhubazekile, kanye nezinguquko sokugembula kamuva, ngandlela-thile, kuthinte yonke uhlelo zemisipha. Ezimweni ezithuthukile, deformity umgogodla akugcini ngokuletha umuzwa ukuma njengoba ejikeni ngemuva, kanye nokwephula imisebenzi yezitho zangaphakathi, futhi ngezinye izikhathi - emgogodleni.

Izimbangela ukugobeka komhlandla

Ezimweni eziningi, imbangela ukugobeka komhlandla kukhona iziyaluyalu umzimba sezicubu zezinzwa elingelakwaJuda ithambo. I akwazi ukugcina phakathi amathambo kancane kancane saya eceleni, futhi lezo ziphakeme mafutha. I umsebenzi imisipha kanye nemisipha ukuthi ukuxhuma kubo, iba quin, futhi inqubo yokukhula umzimba kuholela ukusonta we vertebra.

Njengoba yomgogodla esiqhutshwa ezithile isikhundla, imisipha kanye nemisipha, imbangela deformity umgogodla kungenzeka ngobuthakathaka apharathasi kwemisipha, kokuhlala isikhathi eside kulesi sikhundla okungalungile ngesikhathi sesikole, ngesikhathi i-computer noma i-TV. Kulokhu, imisipha qinisa, okwandisa ngobukhulu futhi ukukulungisa sesimweni esibucayi kangaka.

Izimpawu ukuma kahle:

• ukuphakama ezahlukene emahlombe;
• ekhoneni engezansi ikhaba ngakolunye uhlangothi ye-engeli blade ngaphezu kwamanye;
• izandla alengayo yefomu lateral okhalweni imigqa onxantathu ukuthi azilingani e ukugobeka komhlandla, zingabantu naleyo emuva flat.

Uma ingane yakho ine okungenani eyodwa yalezi zimpawu, xhumana wezinyawo noma wezingane uphethwe olwengeziwe.

Ngasiphi yobudala kufanele banakekele ukuma ingane kangcono?

Ochwepheshe bakholelwa ukuthi ngesikhathi kuzalwa umntwana kuyadingeka ukuze unakekele ukuthi ingane kwaba ukuma flat.

Njengoba nje ingane zeminyaka 2-4 ubudala, kwanele ukuthi umuntu uyahamba noma umile, kanti abazali kudingeka ulandele lezi zincomo:

1. Umbhede e ingane kufanele kube nzima ukuvikela yomgogodla kusukela ukuhlanekezela. Ngonyaka wokuqala wokuphila umcamelo kufanele kube encane, kungaba esikhundleni ngokuphelele ithawula eligoqiwe izikhathi eziningana.
2. Esingcono ngesikhathi sokulala - ngemuva.
3. Kubalulekile ukubeka umntwana esiswini sakhe.
4. Lapho ugqoke umntanakho sesimweni oqotho, kubalulekile ukuba ubambe emuva.
5. Uma ingane izama nokuhlala, hhayi obkladyvat emcamelweni wakhe, njengoba ukuma izimisele kwandisa ingcindezi yomgogodla ethambile.
6. Buka ukuma kwakhe, ungavumeli ukuba ahlale isikhathi eside endaweni eyodwa.
7. Ithebula nosihlalo kumelwe nakanjani babe ukuphakama futhi sidala kangakanani ingane. Iyohlala ukuze amadolo akho insaliwe at engele kwesokudla, amathe waphumula phansi ngokuphelele. Ukuphakama etafuleni kufanele lube sezingeni elingenza nihleli emva kwakhe abangu izingalo ibheke ku-engele kwesokudla.
8. Ukuze esikoleni esiphakeme abafundi kudingeka ukuthenga ubhaka igqoke ngemuva, hhayi ihlombe elilodwa, ngakho umthwalo kwasakazwa ngokulinganayo, emahlombe futhi emuva ahambelana ukunikeza ukuma flat.

Izinhlobo ukusonteka postural

Lapho ukuma ayilungile kungabonakala nasemkhakheni ukusonteka main Curves bokuphila yomgogodla :

• lordosis wesibeletho;
• lordosis lumbar;
• kyphosis thoracic.

Uma ukuma abampofu zibangelwa ukungawuvivinyi umzimba, isibonelo, ukuthola amahora amaningi ngesikhathi computer noma ubuka ithelevishini, futhi imisipha emuva buthaka, okuholela ukonakala lamadiski umgogodla.

Kulokhu, okulandelayo izinhlobo ekalishi:

1. Ngithukulule. Kulokhu, lenyuka kyphosis thoracic, okuholela ukwakheka idolo. Kukhona nokwehlisa emahlombe esifubeni, wokuthokoza izindwani.
2. emuva Flat. Futhi, lolu hlobo ukuma libizwa kuyalungiswa. Kulokhu, zonke Curves yomgogodla cishe equalized. Taz eza phambili.
3. Umjikelezo emuva flat kuba okuphambene ngemuva, uma kukhona ukwanda kyphosis thoracic. It ufana arc. umsebenzi wezandla zomuntu uhlanganyela, ikhanda lakhe ophumile.

Lokho kuyosisiza ukuba sihlale sikhumbula ukuthi ukuma lesifanele?

Strong, ezicutshini obunobunye kubalulekile ukuqinisa ubujamo flat nokuvikelwa ngokuhlanganyela. ukuma Kubi nemisipha ababuthakathaka unyaka ngamunye imbangela umonakalo ngaphezulu. imizuzu okungenani 45 kufanele inikwe nokuvivinya umzimba ngendlela elinganiselayo izikhathi ezifinyelela kwezintathu ngesonto, kuhlanganise namandla futhi ngilulekela umzimba for a ukuma flat. Ikakhulukazi ewusizo kukhona imisebenzi efana Pilates, yoga kanye umdanso:

• Pilates. Eqondile, ukunyakaza elawulwa letfutfukisa imisipha Axial, ukwenza ngcono ukubambisana ibhalansi imisipha.
• Yoga. ukunyakaza Smooth esisuka yoga kwandisa nakalula. Asana - umsebenzi okhethekile e-yoga, okusho kancane esisuka kwemisipha nemisipha, okwandisa kwegazi, kuyaqina kanye nephimbo.
• Ukudansa. Thuthukisa indlela yekuma, ibhalansi kanye nokudidiyela.

Bonisa ukuqinisa imisipha emuva futhi sithuthukise indlela yekuma

Lezi umzimba for a ukuma flat kakhulu ngcono impilo emuva izitho zangaphakathi.

1. Esikhathini isikhundla ezithandwa uprites izandla ngaphansi emahlombe futhi ikhanda ngokuthinta ebunzini phansi. On the donsa, ukunwebeka kwemisipha emuva imisipha, phakamisa esifubeni sakho elingenhla. izikhathi 5 umoya bese exhale, exhale ukuthatha indawo yokuqala.
2. Shelelisela entendeni emuva kancane - ezingeni kwesifuba - uphakamisele izindlu futhi. Ngomusa kwaphoqa izandla sakhe sidindilize phansi, emhumeni namandla. Inhale - exhale izikhathi 5. On the exhale, ubuyele indawo yokuqala.
3. Thola ezinamaphiko ezihamba ngazo zozine. Hlala ku izithende zakho futhi ukuncika phambili, ukuncika ebunzini lakhe ngokumelene phansi. Yelula izingalo phambili, donsa / exhale izikhathi eziyisihlanu. Lokhu ukumisa ibizwa ngokuthi ukuma izimisele umbungu.
4. Yima kanye izingalo ilenga ngokukhululekile. Ngangokunokwenzeka ukudonsa emahlombe phambili, bese ukuthatha kwabo emuva, ngokujoyina isiphanga. Uqedile kancane ngoba ezinikezwa ezinhlanu.
5. Thatha isikhundla emi, izingalo ilenga ngokukhululekile. Phakamisa emahlombe kuya izindlebe, yokuxhuma blade. Khona-ke wasiphendulela emuva aphansi. emahlombe Kuphakanyisiwe phambili, hhayi ukuqondisa. Phinda izikhathi eziyisihlanu.
6. Yima uqonde, izinyawo mayelana ububanzi ehlombe ngaphandle, kancane ibheke emadolweni. Lean phambili futhi baqonde ukwesekwa esitebeleni, isibonelo, ngemuva kwesitulo. Khonza ukhalo emuva kuze kube yilapho uzizwa ukungezwani oqinile ngemuva engenhla. Bala ukufika 15, ubuyele indawo yokuqala.
7. Hlala esitulweni, nibeke izinyawo zenu phansi. Kancane ukuncika phambili. Welulekela izingalo zakhe phakathi kwemilenze yakhe, ukuqonda imilenze kwesitulo. Kancane ubuyele indawo yokuqala.
8. Yima ngezinyawo ndawonye. Cwilisa izandla zakho phambi kwakho futhi ukusonta iminwe yakho. On the donsa, bese uphakamisa izandla zakho phezu kwekhanda lakho, ezimazombe izandla zakhe phezulu. Jikela kancane emzimbeni kwesokudla, ngokuzama ukuba singabonisi ukuhambisa ngesikhathi esifanayo noma ukhalo noma imilenze. 3-4 ukwenza ephefumula futhi awumoya okhishwa ngamakhala, ujike umzimba kwesobunxele.
9. Sitsheke umzimba wakho kwesobunxele. Kulokhu, awalisonti emuva yakho, goba phambili futhi encike emuva. Qondisani wenze emthambekeni efanayo ngakwesokudla. Khona-ke ake welule izingalo kuze kufike phezulu kungenzeka, ngivuka izinzwane zakhe. Nethezeka, ngemva kokuphindela indawo yokuqala. Phinda izikhathi ezingu-20.

Ukukhetha simulator

Ukuze uvimbele emuva izinkinga, ukuqeda izici ukuma ngendlela efanele usaqala lesi sifo ziwusizo imishini ekhaya Ukuvivinya for yomgogodla. izinketho eziningi ezitholakala okukhethekile ezitolo, okuyinto evamile ihlukaniswe:

• ukwakhiwa T-intamo;
• block;
• amabhentshi ukwelulwa;
• "Gorbunki".

Ukukhetha Simulator emgogodleni kuncike degree kanye nohlobo umthwalo postural. Ngokwesibonelo, "Gorbunki" - ukukhetha ephelele izingane abasesikoleni, zisiza ukuqinisa ubujamo okunempilo ngesikhathi ihlezi kwedeski, ukwesekwa imisipha umgogodla yomgogodla wesibeletho isesimweni esihle, uqinise yomgogodla.

umsebenzi avamile ibalulekile ngasiphi yobudala, ngoba iletha inzuzo ibalulekile kubo bonke umzimba: it kuqinisa emisipheni nasemalungeni, igcina enamandla, kuthuthukisa ukuma kanye nokudidiyela ukunyakaza.