Ukushaja kahle emgogodleni

Ukuzivocavoca - yisibaluli ebalulekile ezempilo kanye engcono. Okwakubaluleke ngokukhethekile ishaja ngoba umgogodla. Ngemva umsebenzi umzimba, Gait normal, imithwalo ngokomzimba nonuniform babangela ukwephulwa kwale ikholomu umgogodla, futhi kungakho enjalo nemiphumela engathandeki njengoba ukugobeka komhlandla, kyphosis, lordosis, osteochondrosis, nezinzwa babancwebe , njll

Futhi ngemva kwenkokhelo iDemo yomgogodla, okuyinto kuthatha imizuzu 15-20 kuphela, angeke nje ugcine abantu abavela kuzo zonke lezi zinkinga, kodwa babuye basinikeze unenkululeko umzimba futhi nje ukudala ajabule.

umsebenzi ezakhelwe emgogodleni

1. Yima uqonde, phakamisa izandla zakho ziqonde phezu kwekhanda lakho. Manje qala kancane kancane ukudonsa umzimba, ngaleyondlela eba iminwe. Kulokhu, kufanele uzizwe njengoba welulela emuva imisipha. Bamba lesi sikhundla imizuzwana embalwa, bese uphumule. Phinda izikhathi 10.
2. Ukushaja for yomgogodla kufanele lifake esifubeni eceleni. Kodwa nje ungazenzi noma yiziphi ukunyakaza kungazelelwe. Ngomusa bend ilungelo futhi Freeze kulesi sikhundla. Uyozizwa elula imisipha lateral. Phinda izikhathi eziyisihlanu ngalapha nangalapha.
3. Hlala esihlalweni bese qondanisa emuva yakho, izandla Ncika esihlalweni. Manje uqale ijika yomgogodla emuva, uzama uthinte izindwani we backrest (esifubeni kanye nasemilenzeni ngesikhathi esifanayo kufanele ahlale umile). Ingabe 10-15 ezinikezwa.
4. Lala ngesisu sakho. Ukugoba imilenze yakho emadolweni futhi Sibambeleni emaqakaleni. Manje uqala endaweni ukudonsa ukuze zidabula esifubeni phansi nasemilenzeni. Zama ukuhlala kulesi sikhundla amasekhondi angu-5, bese uphumule bese ubuyela ukuqala isikhundla. Ingabe 10 ezinikezwa.
5. Thola ezinamaphiko ezihamba ngazo zozine phansi futhi izingalo mafutha. Manje agobe emuva phakamisa ikhanda, ngakho ukukhiya amehlo ophahleni. Bamba imizuzwana embalwa nokunye. Manje ukudonsa sesisu sakho, round ngemuva bese wehlise ikhanda lakho. Isibalo ezinikezwa - 10-15.
6. Uma nethuba bahlanganyele kubha noma bar, qiniseka ukuthi ufaka in the uhlelo lokuvivinya umzimba futhi ukwenza lokhu okulandelayo. Sibambeleni ibha, phakamisa izinyawo zakho phansi futhi hambisa imizuzu embalwa. Lokhu zokukhwabanisa elula kuqinisa futhi wenza emgogodleni futhi ngesikhathi esifanayo welula imisipha ehlombe futhi ingalo.

Healthy emgogodleni: umzimba for eziphambili

Lokhu uchungechunge umzimba eyenzelwe abantu ezinhle ukuqeqeshwa ngokomzimba , noma labo kalula izivivinyo odlule.

1. Lala ngesisu sakho bese udonsa umzimba. izandla Smooth kancane ebusweni lift. Push phansi izinyawo zakhe iphuma umzimba ezingalweni zakhe. Manje izingalo okunyanyekayo ngakho off the floor esifubeni nemifantu.
2. Thola ngamadolo wakho, qondanisa umzimba, ukukhulisa izingalo ngenhla kwekhanda lakho. Manje qala kancane kancane futhi kancane bend emuva yakho emuva. Zama ukusebenzisa ngesikhathi esifanayo phambili okhalweni - kuyoba lula. Ingabe 20 ezinikezwa.
3. Futhi-ke, kokusho ngalokhu kusukela ebuntwaneni umsebenzi, eyaziwa ngokuthi i- "ibhuloho '. Ukuze nokuqaliswa kwalo kudinga izinga elithile ukuqeqeshwa, ngakho-ke Kunconywa ukuba uqale nge isikhundla yizikhukhula. Beka intende yesandla sakho phezu kwekhanda lakhe futhi encike kubo phansi, phakamisa umzimba wakho ngaphezu kobuso arc. Ngokuhamba kwesikhathi, ungaqala kusuka lomsebenti imile, kodwa kulokhu, kuqala, kungcono ukukwenza ngesikhathi udonga, beya ezandleni zakhe.

Njengoba ubona, ukuze ikhokhiswe backbone akusikho ukuthi kube nzima, kodwa ezinyangeni ezimbalwa ngemuva kokuqala ukuqeqeshwa uyozizwa kangcono kakhulu. I uphawule kuphela ukuthi ukuvivinya umzimba okunjalo akuvunyelwe ngaphansi yokulimala kabi - kulesi simo, ubheke onguchwepheshe.