Chikamu 1

Mutsipa mberi, hunchback

Iko kushingairira kusendamira mberi?

Mutsipa unogara wakagara pamberi, hunoita kuti vanhu vataridzike zvisina kunaka, ndiko kuti, vasingadzivirane.

Hazvina mhosva kuti kukosha kwerunako chii, kana uine dambudziko rekusendamira mberi, iwe unofanirwa kudzikisira runako rwako.

Audrey Hepburur, mwarikadzi worunako, akafananidzwawo nenzira yekusendamira kumberi pamutsipa wake. Iye akange ari muchimiro chimwe chete nenyasha Kelly, uyo aive nechitarisiko chakakwana, uye akabva asiyanisa.

Mukuwedzera, kana mutsipa ukasungirirwa mberi, kureba kwemutsipa kuchapfupikiswa. Kana zvisiri tsvarakadenga, iyo zvakare chikamu refu chipfupi.

Zvinokonzeresa & maitiro ekuzviponesa

Mutsipa mberi, kazhinji nekuda kwekuseri, chipfuva, mutsipa uye zvimwe zvikamu zvemasuru, kusanzwisisika kwakazara kwesimba kwakakonzerwa.

Kana isina kururamisa kwenguva yakareba, haizove yakaipa chete, asi zvakare inotungamira kumutsipa marwadzo emutsipa, kuomarara, kunetseka kwemusoro uye zvimwe zvinetso.

Pano tinokurudzira "kurapa kwe" mckenzie "kumutsipa kumberi kusendama.

McKenzie Therapy

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1. Rara kumusana wako uye tora mweya wakadzika wekuzorora.

2. Shandisa simba remusoro kuti udzorere iyo taya, kusvikira yasakwanisa kudzoserwa, kubata kwemasekondi mashoma, uye wobva wazorora kumashure chinzvimbo chepakutanga.

3. Dzokorora zviito zviri pamusoro, ita mapoka gumi usati warara husiku hwese, usashandise mapiro!

Mukuwedzera, inogona kuvandudzwa nekudzidzira iyo yakapfava yoga midziyo.

Misangano inotevera inogona kusimbisa tsandanyama dzemashure apo uchizorodza pfudzi nemutsipa, izvo zvinogona kutaurwa kuuraya shiri mbiri nedombo rimwe.

01 Hove

Revie kumashure kwako nemakumbo ako pamwe chete nemaoko ako pasi pechiuno chako;

Inhale, tambanudza musana, Exhale, simudza chest kumusoro;

Vhura mafudzi ako kumashure uye kunze, uye udonhedze musoro wako pasi.

02 How

Kunyepa kumusana wako, wobva wapinza mabvi ako uye ubate mupendero wekunze kweanodzvanywa nemaoko maviri

Inhale, simudza pfuti yechipfuva, exhale, makumbo kumashure kwakasimba

Musoro kumusoro, maziso kumberi

Chengetedza mweya 5

Uye zvakare, zviyeuchidze kuti chengetedza chest chako, musoro kumusoro uye chin pasi. Usashandise mapiro akanyanya ekudzivirira kudzivisa kushushikana.

Kune nzira zhinji kwazvo, kiyi iri kuramba ichitsungirira! Inosimbirira! Inosimbirira!

Chikamu 2

Humpback

Kana mutsipa ukasungirirwa mberi, zvinogona kuperekedzwa nedambudziko reHunchback.

Iwe unoziva here mamiriro ezvinhu aya?

Ndakanga ndiri munzira. Kamwe kamwe, pa--

Amai vangu vakandirova kumashure!

"Famba nemusoro wako kumusoro uye pachipfuva!"

Zvinokonzeresa & maitiro ekuzviponesa

Kana isu tikaramba tichikotamisa misoro yedu, chimiro chinoratidzwa semapfudzi akapetwa-fizi mberi uye mukati, uye chiuno chazorora uye nekucherwa.

Munzvimbo iyi, iyo yepazasi yekuruboshwe tsandanyama ndeyekunyaradza, nepo pazasi kumashure kumashure kweboka (Rhombid muscle, anterior serrus

Kana kumberi kwakasimba uye kumashure kushaya simba, muviri wako unosendama pamberi pechiitiko chesimba, saka zvinova hunchback pakuonekwa.

Pano tinokurudzira "kunamatira kumadziro" kwemaminitsi mashanu mushure mekudya.

Pakamira pakasvika madziro, ese mashanu mapoinzi emuviri anofanira kubata madziro.

Pakutanga, ndinonzwa ndaneta kwazvo, asi kuvandudzwa kwedambudziko rekutumira hakuwanikwe husiku, asi zvinoenderana nekuunganidzwa kwechirimwa zvese panguva dzose.

Usatarisa pasi pane izvi maminitsi mashanu. Iwe unogona kuona mhinduro kubva kuHorizer Netizer

Simbisa pane imwe mwedzi pamwedzi uchienderera mberi, usanamatira kumadziro zvakafanana kumashure, famba nemhepo, uzere nemhepo.

Chikamu 3

Anteversion yePelvis

Kutonga kana iwe uri weelvic Antenerension, unogona kutanga azviratidza pachako:

Zviripachena kwete mafuta, asi hazvingaderedze sei dumbu;

Kumira kwenguva yakareba kazhinji kazhinji kurwadziwa, hakugone kubatsira asi kuda kudonha;

Haana kurovedza muviri nemaune, asi mabhureki achiri jongwe rakawanda?

...

Kana zvese zviri pamusoro zvakabudirira, zvinodikanwa kuti utarise kana pelvis yako iri kusendamira kumberi.

Unogona:

Akarara kumusana kwako kana kumira pamadziro, mraba ruoko rumwe pasi pePlumbar musana. Kana iyo nzvimbo iri pakati inogona kubatanidza kupfuura kana yakaenzana neminwe mitatu, zvinoreva pelvis inotsikwa kumberi.

Reba, semuenzaniso, inoonekwa sechinhu chakanaka, asi dumbu diki iri mumufananidzo unoratidza kuti anoita kunge aine dambudziko rakafanana.

Nechinetso che pelvis kusendamira mberi mberi, vanhu vakaonda seRebha vachasvetuka mberi, nokudaro vachigadzira kufungidzira kwekuona kwe "chiuno kuridza mhere".

Izvo zvakafanana zvinoburitswa kunze kwechiuno, dumbu raHan xue riri pachena.

Zvinokonzeresa & maitiro ekuzviponesa

Muchokwadi, chikonzero chakadzama cheLvvic kumberi ndechekuti iyo ILIPSOAS tsindu, iyo Anterior mhasuru yehudyu, inotenderera, uye iyo Gluteus Scleus haina kusimba, inotungamira kuPelvic kumberi.

Fungidzira kuti nei iyo pelvis inosendamira kumberi

Rudzi rwe
Maekisesaizi ekugadzirisa pelvic kumberi kuTilt:

01 Kutambanudza kweiyo yeilipsoas tsandanyama

Crescent tambanudza uye simbisa zviuno, kutambanudza matako, tambanudza iyo yeipsoas, sunungura kurwadziwa kwemashure kunokonzerwa kwenguva yakareba uye kugadzirisa iyo pelvis pamberi.

02. Simbisai simba repamusoro

Kurwadziwa kwemashure kwakaparara kunogona kuve zvakare nekuda kwekusasimba mudumbu simba, kuti iwe ugone kusimbisa simba repakati kuburikidza nerutsigiro rweflat.

Ehezve, chivakwa ndechekuti kufamba kunofanirwa kuve kwakarurama uye kwakasimba, zvimwe kuchawedzera kukuvadza muviri

03 | Gluteus tsandanyama inosimbisa

Nekushandura Gluteus Maximus uye Posterior chigunwe tsandanyama, uye kutambanudza zvizere mapelvic mapelvic, inogona kuvandudza matenderekedzo yePelvis.

Tinogona kuzadzisa chinangwa chekuuraya shiri mbiri nedombo rimwe kuburikidza nebhiriji tsika.

Izvo zvakanaka kwazvo kune chiberekero, uye chinogona zvakare kuonda dumbu uye kuenda pachiuno chebhakiti. Ichi chiitiko chakasimba kwazvo! (Dzvanya iyo link kuti uongorore bhiriji)

Chikamu 4

Kuvandudza maitiro akaipa

Zvizhinji zvezvinetso zvekumisa zvakakonzerwa chaizvo nemaitiro edu akaipa ekugara kwenguva yakareba uye kutamba nefoni mbozha.

Kwenguva yakareba, kugara kuchiri kuita simba rechiuno uye mudumbu zvisina kukwana. Mushure mekugara kwenguva yakareba, kumashure kwacho kurwadza, kusataurira mhedzisiro inokonzerwa nemisangano yakaipa ye "GE iwe mitezo".

Zvinokurudzirwa kuti unogara uchizviyeuchidza kuti uve wakanaka