Inani elikhulu labantu bafumana iintlungu zentlungu, ebudeni beemeko ezininzi zibangelwa yindlela yokuphila engasondeli. Ukuze ukwazi ukujamelana nokungahambi kakuhle, kuyimfuneko ukukhokela ubomi obusebenzayo, ukwenza uqeqesho oluthile lokwenyama. Kukho imizimba yokunciphisa intlungu kwi-back back and strengthening the muscle of back . Kubalulekile ukusho ukuba ukuba ukungathandeki kuvakalelwa rhoqo kwaye kunzima kakhulu, ngoko kufuneka uqale ubonane nodokotela, ekubeni ingxaki inzima kwaye ufuna uncedo olufanelekileyo.
Ukuzivocavoca ngeenqatha kwiintlungu
Ngaphambi kokuba uqhubeke nokuqeqesha, kufuneka uqwalasele imigaqo ethile eya kukuthintela ukulimala. Zonke izivivinyo ezingezantsi kufuneka zenziwe ngokukhawuleza, ukuphepha ukuhamba ngokuzumayo. Kubalulekile ukuba ungadlulanga umthwalo kwiimisipha, ngoko umthwalo kufuneka wonyuka kancane kancane. Ukuba ubuhlungu buba buhlungu ngexesha lokuzivocavoca, kufuneka unqume ngokukhawuleza. Kule meko, ukuya kudokotela akunakuphetshwa. Unokufumana iziphumo kuphela ngeeklasi eziqhelekileyo kwaye ukuba ukungathandeki ngokuqhelekileyo, ngoko kukulungele ukuqhuba imihla ngemihla.
Ukuzivocavoca okulula kuyenziwa nge-bolster phantsi kwelinqeni, kwaye kufuneka kuqatshelwe ukuba umphumo uvakalelwa ngokukhawuleza. Lo msebenzi ulula, kufuneka ulale phantsi uze ufake i-roller phantsi kwakho okhalweni. Izandla zolulela phezu kwentloko kwaye ulale apho ubuncinane imizuzu emibini. Ngoku makhe siqhube kwiindlela ezininzi eziyinkimbinkimbi apho kufuneka uqikelele ubuchule obufanelekileyo.
- "Ukuhlaselwa komntwana . " Yima emadolweni ukuze izikhwepha zakho zibe nazo kumgca ofanayo. Xhuma imilenze ukwenzela ukuba izigubhu zeenyawo zithinte, kwaye amadolo asemgama wamagxa. Nciphise iintsimbi zakho kwizithende zakho, uphume kwaye unciphise umzimba wakho, ukwenzela ukuba isifuba nesisu sibe sezinqeni zakho. Umqolo nentamo kufanele ibe yindiza enye. Chukumisa umgangatho ngebunzi lakho uze uthathe izandla zakho phambili. Gcina le ndawo embalwa imizuzu.
- Ikati . Lo msebenzi owenzela inqeni, ikuvumela ukuba uqalane ngokukhawuleza nentlungu. Ukuze uyenze, kufuneka uhlale kuzo zonke ezine, ubeka ibhulashi ngaphantsi kwamagxa akho. Beka iinyawo ukuze izithende zikhangele. Ukuphefumula, ukucwenga umlenze, uqondise isithsaba kunye ne-coccyx. Kwi-exhalation ejikeleze umqolo, ehlisa intloko phantsi. Kubalulekile ukuba ungadlulanga izandla kunye neenyawo zakho.
- "Inja Yokuzingela . " Ukwenza lo msebenzi ukuqinisa izihlunu zesisanti, kufuneka ume kuzo zonke ezine. Phakamisa kwangoko umlenze kunye nengalo echaseneyo, ukuze benze umgca ochanekileyo. Vala indawo yimizuzwana embalwa, uze uthathe i-PI uphinde uphinde uphinde ulandele yonke into.
- Ukukhulisa i-pelvis . Hlala phantsi, uguqe ngamadolo, kwaye ugcine izandla zakho kunye nomzimba. Unokuyigxina i-roller phakathi kwamadolo, kodwa oku akuyimfuneko. Nciphisa kancane i-pelvis ukuya phezulu ukuze umzimba uphendule. Emva kokumisela isikhundla, nciphisa i-pelvis phantsi kwaye uphinde uphinda kwakhona.
- Ukuphika . Ngaphandle kokutshintsha isikhundla, oko kukuthi, ulele emhlane wakho, pha kamisa imilenze yakho phezulu ukwenzela ukuba benze i-angle efanelekileyo phantsi. Izandla zisasazeka, eziza kunceda ukubamba isikhundla. Ukwenza umzobo ukuphumla ulunqeni, unyuke imilenze yakho ecaleni, uhamba njengetshe ye-clock. Oku kuya kubangela ukuguquka kumqolo osezantsi. Kubalulekile ukugcina indawo ephezulu yomzimba, ngoko ungaphakamisi amahlombe akho. Nciphisa imilenze yakho phezulu, lungisa imeko, kwaye ke, buyela kwi-FE. Yenza amaxesha 10-12.
- "Uhlamba" . Hlalani esiswini sakho, gcina imilenze yakho kunye, kwaye udonsa iingalo zakho phambili. Ukuphakamisa izandla kunye neenyawo ngexesha elifanayo, kwaye ulandele ukunyakaza, ulingise ukubhukuda. Yenza yonke into ngesantya esilinganiselweyo, nje ngokuba unamandla okwaneleyo. Ufanele uphinde uphindwe kathathu.