I-Roller emva - indlela yokukhetha kunye nendlela yokulala ngayo?

Isisombululo esihle kakhulu kwaye sithengekayo ukusilahla intlungu kwaye kulungelelaniswe neengxaki zomgudu - umkhombe wempuphu. Zininzi iindlela zokukhetha kunye neempawu zabo. Kukho iingcebiso ezininzi zokukhetha nokusebenzisa ngokuchanekileyo.

Umva wokuvalela - isicelo

Ukuba kukho iingxaki ngomgudu , ngoko kuyacetyiswa ukuba ube nomqolo ongaphakathi kwindlu yakho, onokuyicombulula iingxaki ezininzi, umzekelo, ukhulula uxinzelelo oluvela emlanjeni, uxhasa i-flexibility of nature in the wax, ukhonkxa i-corset muscular kwaye unceda ukujamelana ne-scoliosis. I-roller phantsi kwe-spine ingasetyenziselwa naliphi na ixesha kwaye okokuqala kufuneka ugxininise kwiimvakalelo zakho kwaye ungakhathazeki.

Abaxhasi bangafakwa phantsi kwesibindi ngexesha lokulala, oku kuya kunceda ukukhulula izihlunu ze-back back. Ngoncedo lwabo, unokuthintela ukukhubazeka komgudu. I-roller yomqolo ingafakwa phantsi kwentanyeni kwaye oku kuya kunceda ukulahla iintloko, ukulala nokungazinzi entanyeni nasemagxeni. Kukho ukulungelelaniswa okukhethekileyo kwezihlalo, kwaye zichaphazeleka ngokukhethekileyo kubantu ababandakanyeka emsebenzini wokuhlala.

Iingcali zinika iingcebiso ezimbalwa ezifuneka zigcinwe ukuze zinciphise umngcipheko wengozi emzimbeni kwaye zenze ngcono imeko.

1. Awukwazi ukuqhuba kwisitya ngokuxakeka kweengxaki nge-back, umzekelo, nge-osteochondrosis kunye ne-hernia. Ukuba kukho ubuhlungu obukhulu emva, kwakhona uphinde usibeke iseshoni.
2. Ukuba usebenza, kukho ukuphazamiseka okuqinileyo kumqolo ongaphantsi, emva koko uthathe umgca we-back to a small diameter.
3. Ukunciphisa ubude bomsebenzi kunokuthi, kodwa unganyuswanga, kuba ayiphuculanga umphumo, kodwa inokulimaza. Isixa esiphezulu si-5 imizuzu.
4. Unokufumana umphumo xa uqhuba rhoqo. Iinguqu ezintle ziya kuvezwa emva kokuqala kokufunda.
5. Kubalulekile ukuziqonda ngeengxaki ezinokuthi zenzeke ngexesha lomsebenzi, umzekelo, ukuxhamla imisipha yangasemva, ubuhlungu obukhulu, isisulu sokuncwina kunye nesisu, ukulahleka kwengqondo, njalonjalo. Ukuba uziva uzibi, kungcono ukubona ugqirha.
6. Musa ukulibala malunga nokuchasana okukhoyo, ngoko ke akuvunyelwe ukujongana nokulimala komgogodla, i-hernia, ukuphuma kwamanzi, ukushisa nokunyuswa kwengcinezelo. Akunakwenzeka ukwenza imisebenzi, xa usoloko ushicilela kwimilenze yakho nezandla.

Ukuhlawula umva emva

Imveliso yeli qela ingasetyenziselwa kuphela umva, kodwa nakwezinye iindawo zomzimba, umzekelo, kukho ezininzi iimpendulo ezintle malunga nesicelo sokunyakaza ngamanyathelo. I-massage ye-Roller emqolo iphezulu kwimimandla ekhethekileyo ye-grooves, eyenza ukuqhutyiswa kanzima kwemisipha, ukuphucula umjikelezo wegazi kunye nokuhamba kwe-lymph, kunye nokuphucula izidumbu. Kubalulekile ukuyisebenzisa ngokucophelela le fowuni, kuba iiprooves ezikhulayo zineengcinezelo ezinamandla kwi-vertebrae, engabangela intlungu kunye nezinye iingxaki.

I-Roller ye-fitness back

Ukufumana umsebenzi ngokwahlukahlukileyo kweempawu zeenqwelo ezinokusetyenziswa kwezixhobo.

1. Iimodeli ezijikelezayo. Ibha yokufaneleka ingaba nobude be-90 cm ukuya kwi-1.5 m, kwaye ngokumalunga nobukhulu, le pharamitha ibanzi kwi-6 ukuya kwi-15 cm. Njengoko iqulethwe ngumbindi, kuyimfuneko ukugcina ibhalansi, okwandisa umthwalo emzimbeni , kwaye iphucula umphumo.
2. Iimodeli zemihla ngemihla. Ukuzivocavoca kunokwenziwa kwimveliso enjalo, eyahlula kunye neyilinda. Ayitshintshi indlela kunye nokusetyenziswa rhoqo.
3. Umncedisi kaMichael King. Olu khetho lisetyenziswe ngabantu abaneengxaki ngomgudu ukwenza umva ube lula ngakumbi. Ukuzivocavoca nge-roller ye-Pilates kunceda ukulungiselela ukuqeqeshwa okunzima, ukunciphisa uxinzelelo nokubuyisela umlenze. Ngethuba lokuzilolonga, kubalulekile ukuqapha ukuphefumula okufanelekileyo.

I-Roller phantsi kwe-back for losing weight

Ukusebenzisa i-roller kumqolo, awukwazi ukulungisa kuphela ukunyameka kwakho kwaye uphucule impilo yakho, kodwa uhlalutye umlinganiselo wakho. I-backbone yezemidlalo isetyenziselwa iindlela ezahlukeneyo zokuzivocavoca, kodwa owona msebenzi uphezulu ukwenziwa nguDkt. Fukutsuji , oza kuxutyushwa kamva. Ngokunceda kunokwenzeka ukuba kulungelelanisa indawo yomgudu, oya kunceda ukunciphisa isisu, kunye nokwelula kwe-muscle intercostal kuya kwenzeka, kwaye oku kuya kubakho ukusabalalisa ngokuchanekileyo kwendawo yokugcoba kwinqatyisi kwindawo yesisu.

Ukuzivocavoca nge-roller for the spine

Ekubonweni kokuqala, ukuzivocavoca kunokubonakala kubulula, kodwa ngokwenene banika uxinzelelo olulandelayo emveni kwaye abantu abaneengxaki zangasemva kufuneka bafumane isheke ngogqirha ngaphambi kokuba baqalise ukuziqhelanisa. Ukuzivocavoca okunjalo nge-roller kumqolo kuphakanyiswa kakuhle:

1. Ukwelula ilantathu, uhlale ngasemva (umtya phantsi komqolo ongentla). Amandla awela esifuba aze asasaze amahlombe. Khuphula iminqweno yakho ngokuhambisa umthwalo wakho kumqolo wakho. Phindela ngakwesobunxele, uze ulandele. Ekupheleni kokujika, hlala isigqitha somzuzu.
2. Umsebenzi olandelayo unceda ukwelula izihlunu ze-back back, kwaye ibonakala ngathi yangaphambili, ngaphandle kokuba i-backrest kufuneka ibe phantsi kwesinqe. Phenduka ngokulibaziseka kwinqanaba ngalinye.
3. Zibeke kwisicwangciso se-back to the back so it's in the area. Thatha umoya ophelileyo kwaye ngelo xesha udibanise amadolo kuwe. Emva koko, phuma kwaye unciphise imilenze yakho kwindawo yokuqala. Ukuba kukho iingxaki ezinzulu kumqolo, kungcono ukuba ungenzi umsebenzi ololo hlobo, kuba umthwalo osezantsi ungaphantsi.

I-roller ye-back back ngumsebenzi

Ngosizo lomsebenzi olula, unokumisela intliziyo ngokuqhelekileyo, ulungelelanise izinga lamahomoni, uphucule ukujikeleza kwegazi kunye nokuphuma kwe-lymph, kunye nokuphelisa ukukhathala nokunciphisa intlungu evela ngasemva. Ukongezelela, umsebenzo we-back with roller phantsi kwesinqe kuya kunceda ukuphucula amahlombe nokunciphisa intloko. Kuqhutyelwa ngokwelo cwangciso kufuphi nodonga:

1. Beka emva kwaye ubeke i-roller phantsi kwesinqe. Xa umzimba ugqithisa, ulula kancane imilenze yakho eludongeni.
2. Izandla zisasazeka kwaye zibopha ngeengalo ezilungileyo. Ukuphefumla kwixesha eliqhelekileyo kwaye uhlale kule ndawo imizuzu emithathu.
3. Xa kukho uxinzelelo oluqinileyo kumqolo ongaphantsi, faka i-roller ekhuni phakathi kwamaqhosha nodonga.

Roller phantsi kwe-scapula - ukusetyenziswa

Enye indlela yokusebenzisa i-roller okanye i-cushion-ukuyifaka phantsi kwamagxa ehlombe. Ngenxa yoko, isifuba siya kunyuka phezulu, kwaye i-scapulae iya kuhlahla, eya kubakho ukuvula ngaphezulu kwamagxa kunye nokuphucula ukuphefumla. Ukukhwelisa, i-roller phantsi kwamagxa ehlombe isisombululo esilungileyo, kwaye ngoncedo lwayo unokwelula umlenze uze uphakamise isifuba. Ukugqiba umsebenzi, landela imiyalelo:

1. Beka wena emhlane wakho, ufake i-roller phantsi kwamagxa akho.
2. Imisongo iguqa ngamadolo kwaye isasazeka emacaleni, idibanisa inyawo kunye.
3. Phumla imizuzu embalwa, ugcine umkhondo weemvakalelo zakho.

Ukuzivocavoca nge-roller entanyeni

Abantu abaninzi banomuzwa onzima entanyeni, kwaye konke ngenxa yesimo esingalunganga somzimba xa besebenza kwikhompyutha okanye xa usebenzisa ifowuni. Ukuzivocavoca nge-roller kukunceda ukukhulula izihlunu , ukwandisa isondlo seediski kwaye ulungelelanise ukujikeleza kwegazi, ukukhulula intloko. Hlela kwindawo ejikelezayo (mhlawumbi phantsi), kwaye ubeke i-roller phantsi kwentamo ukuze intloko ixhomeke kancane. Khangela ngokukhawuleza intloko yakho kwimiba eyahlukileyo imizuzu emibini.

Umzobo waseJapan osemva kunye ne-roller

UDkt. Fukutsuji unikezela ngobuchule obukhethekileyo, ngoko ke, kuphumelele ekuphatheni iingxaki ngomgudu kunye nokuvuselelwa kwezigulane. Ukwazi ukuba ungayisebenzisa njani umgca wecala, indlela yokulala ngayo ukuze ufumane umphumo kunye nokude kangakanani, unokumisela ukuma kwesiko somgudu. Yenza umsebenzi ophantsi phantsi ngokubeka umatshini.

1. Kancinci ulale phantsi, kwi-roller ukuze phantsi kwelinqeni, phantsi kwendoda.
2. Imisongo kufuneka ibekwe ububanzi bentendelezo ngaphandle, ukudibanisa izithupha zakho. Izandla zilula phezu kwentloko yakho kwaye zidibanise iminwe encinane.
3. Kule mpahla, kufuneka ube yimizuzu emibini, emva koko emva kwexesha elifutshane loqeqesho kufuneka linyuswe ukuya kumaminithi ama-5. Ukuba uziva ukhululekile, yeka ukuyeka ukusebenza.
4. Ukunyuka kwi-cushion kumqolo akunakwenzeka, njengoko oku kungonakalisa umlenze. Kulungile ukugqithisa ngaphaya kwakho.

Unokukhetha njani umkhwa wecala?

Kukho imiqolo ehlukeneyo eyafakwa entanyeni, ngaphantsi komva, okanye isetyenziselwa endaweni yomsila. Ukukhetha umkhiqizo ngokwakho, kufuneka uqaphele iimvakalelo zakho, kuba xa usebenzisa izixhobo zamathambo akufanele uzive ubuhlungu. I-roller phantsi kwe-back kufanele ibe nobubanzi be-8-10 cm. Nceda uqaphele ukuba isiseko kufuneka siqine. Kukho iintlobo ezahlukeneyo: i-polyurethane foam, i-latex, i-viscosolastic kunye ne-buckwheat husk. Xa ukhetha i-roller, khokelwa ngolo hlobo lwenqobo: ukhuseleko, ukuzinza, ukulungelelanisa kunye ne-hypoallergenicity.

I-Juniper umkhonto emva

Kwimithi yamadoda, iirayile ezikhethekileyo ezenziwe kwi-shawings juniper ziyathandwa. Zinephunga elimnandi, elinomphumo wokuthoba. Kukho iintlobo ezahlukeneyo, kodwa ubude obudumileyo buyi-30 cm, kwaye ububanzi buyi-8-10 cm. Ukuzivocavoca kwe-posture nge-roller kuzinzisa icandelo lomlomo wesibeleko , ukukhulula ekubeni neengxaki, ukuphucula ukujikeleza kwe-cerebral, uncedo ekunyangeni ukuvuvukala kwe-septum yangasese, kunciphisa intloko kunye nokulala, kwaye ziqinisa ukukhusela.

Ukubuyisela iitilesi

Ukuba akukho ithuba lokuthenga i-roller ekhethekileyo, akusiyo isizathu sokuyeka uqeqesho. Kukho indlela elula kwaye efikelelekayo - funda indlela yokwenza i-roller emva kwetawula. Udinga ukulufaka kumqulu oqinileyo kwaye uwubophe ngentambo okanye enye indlela. Ngenxa yoko, kufuneka ibe nobubanzi be-8-10 cm, ngoko thabatha ithawula eliphakathi. Emva kwithuba elithile lokwenza inkqubela, ungathatha ithawula enkulu ukuze i-roller ibe mkhulu ububanzi.