Sonke sasiva ubunzima kwi-lumbar esifundeni, esingaba khona kungekho sizathu. Into ebaluleke kakhulu kukuba izayo kwesi sizathu esincinci singakhokelela kwingxaki yempilo ebalulekileyo. Ngokuqhelekileyo kwiimeko ezinje, indlela kuphela kugqirha.
Nangona kunjalo, ngaphambi kokuba si tyelele umphilisi, akunzima kakhulu ukucacisa iintlungu ezibangelwa yintlungu. Kwezinye iimeko, abantu baye kwiiyeza ezingezizo zendabuko. Siya kulandela indlela evivinywayo kwaye sifunde ukuqeqeshwa okusemzimbeni okufanelekileyo, ukwenza imihla ngemihla, unokunciphisa kakhulu intlungu kwaye ukhusele ukulimala okusemandleni omgudu.
Ukuzivocavoca intlungu
Xa uhlala okanye ume, amava omgudu unomthwalo omkhulu. Xa uqhuba kwaye udibanisa, umthwalo wanda ngakumbi. Xa iimisipha ngokwazo, ezixhasa inkxaso yomgudu, aziphuhlisi kakuhle, ipesenteji enkulu yomthwalo iwela kwiidiski zentshukumo, ezingabangela umonakalo. Ukuba sele sele ujongene nenyaniso yokuba intlungu inika kumqolo osezantsi, okokuqala into yokuqala ukuyenza kukuqinisa imisipha yomva. Ngendlela, umgudu uxhaswa kunye nemisipha yesicindezelo esiswini, ngokungenakwenzeka. Ngabo abo, ngokudala uxinzelelo lwangaphakathi, banakho ukugcina umgudu kwindawo efanelekileyo. Oku kudala uhlobo lwe "corset muscle".
Abantu abanqwenela kwi-yoga baya kuvuma ukuba kukho iinzame ezinokuthi zonyange iintlungu ezinzima zokubuyela emva:
- Iyokuqala kwezi zizo "ikati" yokusetyenziswa. Ngomoya othungathekileyo, sitshintshisa umqolo ngokubanzi, ngokuphindaphinda ukugoba komlobo. Emva kokuba siwele kwisimo esifanayo kunye kwaye sele sisekuphefumleleni siya kuguqa phantsi, ngelixa siphakamisa iintloko zethu. Phinda ubuncinane amaxesha angama-15.
- Isenzo sesibini siphinde senze i-anesthetizes intlungu yokudonsa kwi-back back. Nangona kunjalo, kunelinye inzuzo: kunokwenzeka ukupompoza i-press upper, ngaphandle kokulimaza umva. Indawo yokuqala - elele ngasemva, izandla emva kwentloko, imilenze ebubanzi bamagxa, iguqa ngamadolo. Kwi-exhalation siphakamisa ispapula phezulu. Phinda u-10-30 maxesha. Kubaluleke kakhulu ukuba ungagqithisi umva wakho osezantsi phantsi.
- Kwakhona umzimba owaziwa kakuhle ngenxa yeentlungu emlanjeni: "umhlathi womhlathi". Salala esiswini, nge-exhalation, ukuphakamisa izikhwelo phezulu, uze uthobe ngobumnene. Kubaluleke kakhulu ukuba ungenzi ukuhamba ngokukhawuleza apha. Ukuphindaphinda amaxesha angama-10 ukuya ku-30. Kwimeko apho kukho iinkqubo zokuvuvukala emzimbeni, lo msebenzi uya kuqinisekisa ukuhamba kwegazi kwi-foci ye-inflammation, enefuthe elinamandla lokuphulukisa.
- Umsebenzi ogqithiseleyo uya kuqinisa izandla, kwaye ululale iintsikelelo zangemva. Thetha kwisisu sakho, bhetele kwenye uhlobo lombhoxo. Ukugoba iArms kwaye uthathe isikhundla apho inxalenye ephezulu ye-trunk yayiza kukhululeka ngokusemandleni. Emva kokuba ulungele iingalo zakho, kufuneka uphakamise isantya sakho ngokukhawuleza kwaye kungcono ukwenza oku phezulu. Ngeli xesha, unqeni uya kugoba. Bamba kule ndawo embalwa imizuzwana uze ubuyele kwindawo yokuqala. Njalo xa wenza umsebenzi, zama ukuphakamisa i-trunk phezulu. Siza kwenza ukuphindaphinda okunjalo 15-20.
- Emva koqeqesho lonke, qiniseka ukuba unike ukuphumla kwakho. Hlala emadolweni, umva wakho ukhululekile kunokwenzeka. Izandla kufuneka zidibanise phambili. Kule ndawo, kufuneka ulale amaminithi amabini.
Qaphela izinto
Imiqathango ekhankanywe ngasentla ifanelekile ekuphatheni ubuhlungu obukhulu beentlungu. Kodwa musa, uzive njengeqhawe, zama ukuzenzela ngentlungu. Into ebaluleke kakhulu kukuba umzimba ukhululekile. Emva koko umbuzo: "indlela yokunciphisa intlungu kwi-back back" - ayiyi kuma phambi kwakho.