Esizoxoxa ngakho namuhla wukusebenzisa isondo lesisu ukuzivocavoca isisu.Kufanele wenze konke ukunyakaza ngendlela efanele.Uma ukunyakaza kwakho kungalungile, kungcono ukungamfaki ekuqeqeshweni.Ngakho-ke ungasebenzisa kanjani isondo lesisu ukuze uqeqeshe imisipha yesisu ngendlela efanele?Futhi ezintathu eziwusizo kakhulu ukuqeqeshwa kwesisu!
Uma ungazi ukuthi ungasebenzisa kanjani isondo lesisu, kungcono ukuthi ungalisebenzisi.Kunezizathu ezimbili, ngoba okungcono kakhulu uchitha isikhathi, futhi okubi kakhulu, lesi senzo sizolimaza umhlane wakho ophansi.Lona umphumela omubi kakhulu phakathi kwabo.
Kodwa uma ukunyakaza kwakho kulungile, lokhu kuwukuqeqeshwa okufanele kakhulu kuwe.Okufanele ukunake ukuqonda izingxenye ezintathu ezahlukene.Okokuqala ukunyakaza kokulungiselela, okwesibili yisigaba sokubulawa, kanti okwesithathu Ukudonsela i-chakra yesisu kuwe.
Ezingxenyeni ezintathu ezingenhla, ngokuyisisekelo zonke izenzo zokuqeqesha zingahlukaniswa ngale ndlela, ngakho-ke sizochaza ingxenye ngayinye.Uma usulungele ukwenza lesi senzo, into yokuqala okudingeka uyenze ukunaka ukuma komhlane wakho nezinqe.
Isihluthulelo senkinga ukuthi abanye bazophakamisa ukuthi ugcine umhlane wakho uqondile.Uma wenza lokhu, ekuqaleni wawunethemba lokuthi ungasebenzisa imisipha yakho yesisu, kodwa lolu hlobo lwesenzo luzothinta ukwelula kwemisipha, kodwa ukwelula kwemisipha kubaluleke kakhulu kulokhu.Ukunyakaza kubaluleke kakhulu.Ngokuyisisekelo, imisipha yangemuva kuphela izosetshenziselwa ukuqondisa emuva.
Eqinisweni, lokhu kuvivinya umzimba kuhle futhi ukuqeqeshwa emuva, ikakhulukazi uma usekhaya futhi ingekho indlela yokuqeqesha ngezisindo, kodwa lokhu akukona okugxilwe kulo msebenzi.Asifuni ukusebenzisa izingalo eziqondile ukuqeqesha imisipha yangemuva, sifuna ukuthuthukisa Amandla emisipha ewumgogodla.
Siyazi ukuthi imisipha ewumgogodla inomsebenzi wokugoba umgogodla, kodwa lokhu akusho ukuthi sifuna ukugoba umgogodla we-lumbar ngokweqile, ngakho-ke kufanele samukele ukunyakaza kwekati-kamela ukuhlehlisa isisu esingenhla futhi silungise ukuma kwe-lumbar spine. esifubeni kanyekanye.Umzimba ungasimama.
Khona-ke ungakwazi ukufaka ingxenye yesibili ukuqedela umsebenzi wesondo lesisu.Okufanele ukunake ukuthi kungaphakathi kwebanga lokunyakaza ongakwazi ukukulawula.Ngoba inhloso eyinhloko manje ukugcina imisipha eyinhloko esimweni esiqinile ngenkathi ugwema ukunwetshwa ngokweqile komgogodla, ngoba lokhu kuzodala umonakalo emgodleni we-lumbar.
Ngakho-ke, ukunyakaza kwethu kufanele kulawulwe ngaphakathi kwebanga elilawulekayo.Kwabaqalayo, ungakwazi kuphela ukusebenzisa uhla oluncane lokunyakaza.Kubantu abathuthukile, ungaphushela endaweni ekude.Eqinisweni, usengakwazi ukuhlala endaweni ekude kakhulu isikhathi esifushane.
Isihluthulelo siwukuqinisekisa ukuthi isisu singakwazi ukugcina ukuqina, ukuma okuphansi emuva akukhubazekile, futhi ukuqina kufanele kugcinwe kusukela ekhanda kuya emsileni.Uma ubuya, izinkalo zakho akufanele zidlule amadolo akho, futhi imisipha yakho yesisu ifinyela ngamandla.
Ngemva kokuqonda indlela efanele yokuvula isondo lesisu, siphinde siphakamise ukuthi ama-novices kufanele afunde ukunyakaza okuyisisekelo, ngoba amandla akho esiswini akwanele ukuqedela ukuzivocavoca kwesondo lesisu, ngakho-ke ngezansi sincoma ukuqeqeshwa kwe-Abdominal ezintathu ezinkulu, ake sithathe bheka!
Isenzo 1: Lala ngomhlane uphakamise umlenze wakho
Lala ngomhlane kumata waphansi, bamba unqenqema locansi ngezandla zombili ukuze uqedele, phakamisa imilenze yakho izikhathi ezingu-15 eqenjini ngalinye, bese uqedela amaqembu amathathu esewonke.
Isenzo sesibili: ukugijima kwentaba
Umzuzu owodwa yisethi eyodwa, amasethi amathathu anele.
Isenzo sesi-3: Ukuzungezisa i-dumbbell
Lokhu kuvivinya umzimba kuyimisipha yangaphandle ye-oblique.Iqembu ngalinye liphenduka izikhathi eziyishumi nanhlanu, futhi elilodwa liye emuva naphambili ohlangothini ngalunye libala kanye.Kunamaqembu amathathu esewonke.
Isikhathi sokuthumela: Oct-18-2021