Indlela yokupompa umva wakho?

Ingqolowa yinxalenye yomzimba ofanelekileyo ingqalelo, kwaye kukho izizathu ezininzi zezi zinto. Okokuqala, kuyimfuneko ukukhusela umlenze, oyisiseko seziseko, okwesibini, ukudala i- posture enhle, kunye nesithathu, ukuba ube ngumnini wemidlalo eqinile.

Uqeqesho lwe-backes of pluses. Nangona kunjalo, abaninzi abasetyhini banesaba ukuba babe ngabanikazi bomntu onjengaye. Makhe sizame ukukuqinisekisa, umzimba wesibhobho uqulethe i-hormone ye-testosterone encinci, ngoko ke ukuqeqeshwa ngezilingo akuyi kubuyisa umva wakho. Into kuphela oyifumanayo yinkimbinkimbi eqhelekileyo, i-posture enhle, i-backbone enempilo kunye ne-back back.

Akukho konke okufunekayo ukukhawuleza kwiqela lezempilo ukuze uphambanise imisipha yenkwenkwe yamantombazana, izifundo ezininzi zingenziwa ekhaya. Ngendlela, ingqalelo ekhethekileyo kufuneka ihlawulwe kwiipilates, esi sifundo sijolise ekuqiniseni umlenze kunye nezihlunu zangemva. Akunakwenzeka ukuba uya kukwazi ukupompa umva wakho ngokukhawuleza, nangona ukuba imisipha yangemuva yinto enkulu kakhulu kwaye kulula ukuqeqesha, kodwa iziphumo zokuqala aziyi kudala, kwaye uya kuzibona kwiiveki ezi-3-4.

Makhe sijonge ngeenkcukacha ezithintelo zokumisa umfazi wesibini kwaye uyeke namhlanje kwiipilati. I-Pilates luqeqesho oluye lwadlulayo ngaphezu kwekhulu leminyaka kwaye luyaziwayo kulo lonke ihlabathi. Emva kokuba yenziwe nguJoseph Pilates, njengendlela yokubuyisela inkqubo ye-musculoskeletal emva kokulimala okwehlukeneyo. Namhlanje, lobu buchule lusetyenziswa njenge-gym yokuzivocavoca, okunceda ekuqiniseni kuphela umva, kodwa umzimba wonke.

Ziziphi iimpawu ongazenzayo umva wakho?

1. "Imiqulu ekhohlo . " Hlala phantsi, imilenze iguqa ngamadolo, udibanise izandla uze uqhekeze iinyawo zakho phantsi. Fumana ibhalansi, yikhuphukele phezulu, uze unciphise amahlombe akho. Khuphukisa umva wakho, velisa isifuba sakho, qalisa ukuqaqa (ukuya kumda wamacala ehlombe nasemva). Ukuzilolonga kungekuphela nje ukusilalisa umlanjana, kodwa kunceda ukuqinisa imisipha yomzimba, ukufunda ukugcina ibhalansi kunye nokunceda ukuphucula ukulungelelaniswa.
2. "Ibhuloho kumahlombe . " Uxoxe emhlane wakho, ukuguqa ngamadolo, izandla zolule kunye nomzimba. Nciphisa ngokukhawuleza i-pelvis ngokuphakamileyo kunokwenzeka kwaye uhlale kule ndawo imizuzwana 2-3 uze ubuyele kwindawo yokuqala. Ngethuba lokubulawa, qiniseka ukuba awuyikucima i-blades ukusuka phantsi. Ukuzivocavoca akuncedisi kuphela ukuqinisa ummandla we-lumbar, kodwa kunye nomqolo ongasemva.
3. "Push-ups" . Yehla phantsi, izandla zibanzi ngaphezu kobubanzi bamagxa, imilenze kunye. Ncipha phantsi kangangoko kunokwenzeka, yibambe kule ndawo iminyaka emi-2-3 uze ubuyele kwindawo yokuqala. Ngethuba lokusetyenziswa, qiniseka ukuba awuyi kugoba kwingingqi ye-lumbar. Ukuzivocavoca kunceda ukuqinisa i-latissimus imisipha yangemuva, imisipha yeengalo kunye nesisu.
4. "Ukubhukuda" . Ulale phantsi kwisisu sakho, welula izandla zakho ngaphezu kwentloko yakho. Ukuphakamisa ngokukhawuleza iingalo kunye nemilenze ephakanyisiwe phezulu kwaye uqale ukutshintsha izandla kunye neenyawo, ngokungathi zihamba. Ngethuba lokusetyenziswa, qiniseka ukuba akukho ngaphezu kwandiswa kwintanyeni. Ukuzivocavoca kunceda ukuqinisa nokwelula izihlunu zangemva.
5. Ikati . Siphuma kuzo zonke ezine, intloko iyancipha phantsi. Kancinciza ngasemva uze ucinezele i-chin e-esifubeni, ubuyele kwisimo sawo sokuqala, uze ugobe ngokukhawuleza kwingingqi ye-lumbar, ululaze isithsaba kunye ne-coccyx kwisilwanyana. Ukuzivocavoca kunceda ukunweba umlenze kunye nemisipha yangemva.

Oomama abathandekayo, zinike imizuzu engama-15-20 ngemini, rhoqo wenze le ngxaki elula, kwaye ngokukhawuleza uza kufumana umlinganiselo omhle kwaye ukhohlwe malunga neengxaki ngomgudu!