Icandelo 1

Intamo phambili, i-Hununback

Luphi ububi bokuncamathela phambili?

Intamo isolulule ngaphambili, esenza ukuba abantu babonakale ukuba abalunganga, oko kukuthi, ngaphandle kobushushu.

Nokuba imeko ibaluleke kangakanani na ilungelo lobuhle, ukuba unayo ingxaki yokuncama, kufuneka ulahle ubuhle bakho.

I-Audrey Hepburn, isithixokazi sobuhle, safanekiwe kumkhwa wokugungqa kwintamo yakhe. Wayesesa isakhelo esifanayo nobabalo, obenembonakalo egqibeleleyo, kwaye ngokwahlukileyo.

Ngapha koko, ukuba intamo inikelwe phambili, ubude bentamo iya kuncitshiswa ngaxeshanye. Ukuba ayilunganga, ikwalicandelo elide lifutshane.

Unobangela kunye nendlela yokuzigcina

Intamo phambili, idla ngokuba umva, isifuba, intamo kunye namanye amalungu ezihlunu, ukungalingani kwamandla okubangelwa.

Ukuba ayilungiswa ixesha elide, ayiyi kuba yinto embi, kodwa ikhokelela kwintlungu yemisipha, ukuqina, intloko ebuhlungu kunye nezinye iingxaki.

Apha sicebisa ukuba "i-mckennie uphoptizo" kwintamo eya phambili.

I-McKekezie Unyango

▲▲▲

1. Fax ebusweni bakho kwaye uthathe umphefumlo onzulu ukuze uphumle.

2. Sebenzisa amandla entloko ukuba abuyisele umhlathi, de akusayi kuphinda ahlawulwe imizuzwana, kwaye emva koko abuyele kwisikhundla sokuqala.

3. Phinda iintshukumo ezingasentla, yenza amaqela ali-10 ngaphambi kokuba ulale rhoqo ebusuku, ungasebenzisi umqamelo!

Ukongeza, inokuphuculwa ngokuqhelisela i-yoga ilula.

Ezi zinto zilandelayo zinokomeleza izihlunu zangemva ngelixa ziphumla igxalaba kunye nentamo, elinokuthi kuthiwa libulale iintaka ezimbini ngelitye elinye.

I-01 intlanzi

Lala emqolo wakho ngemilenze yakho kunye kwaye izandla zakho ziphantsi kweenyawo zakho;

Inhale, yolula umqolo, exhaphakileyo, phakamisa isifuba;

Vula amagxa akho kwaye uphume, ulahle intloko yakho phantsi.

I-02 isaphetha

Lala ngasemva, emva koko ugobe amadolo kwaye uqonde umphetho wangaphandle we-ankle yakho ngezandla zozibini

Inhale, phakamisa ibhokhwe yesifuba, exhamle, imilenze ibuyile

Intloko phezulu, amehlo ngaphambili

Gcina ukuphefumla oku-5

Ukongeza, zikhumbuze ukuba ugcine isifuba sakho, intloko uye phezulu kwaye phumela. Sukusebenzisa umqamelo ophezulu kakhulu wokuphepha uxinzelelo.

Zininzi iindlela, isitshixo sizingisa! nyanzelisa! nyanzelisa!

Icandelo 2

I-humpback

Ukuba intamo inikwe phambili, inokuhamba kunye nengxaki ye-highback.

Ngaba uyayazi le meko?

Ndisendleleni. Ngequbuliso, pa--

Umama wam wandibetha ngasemva!

"Hambani nentloko yakho up kunye nesifuba!"

Unobangela kunye nendlela yokuzigcina

Xa sigqobhoze iintloko zethu, i-iture ibonakalisiwe njengoko amagxa asongelwe phambili kwaye ngaphakathi, kwaye esinqeni sihlaziyekile kwaye savunyelwa.

Kwezi thuba, isihlunu esisezantsi sasekhohlo sixinekile, ngelixa iqela lemisipha yendawo esezantsi (umsipha we-RHOBID, umsipha we-runing therratus, umsipha we-rapezius) kukungabikho komthambo.

Xa umphambili womelele kwaye umqolo ubuthathaka, umzimba wakho uya kuthi xhaxhe ngezenzo phantsi kwesenzo samandla, ngoko ke iba yimbonakalo.

Apha sicebisa ukuba "sinamathele eludongeni" kwimizuzu emi-5 emva kokutya.

Xa ume ecaleni kodonga, onke amanqaku angama-5 omzimba amele achukumise udonga.

Ekuqaleni, ndiziva ndidiniwe kakhulu, kodwa ukuphuculwa kwengxaki yengqondo ayifezekiswanga ngobusuku, kodwa kuxhomekeke ekuqulunqweni kwemizuzu nganye ngamaxesha aqhelekileyo.

Sukujonga phantsi kule mizuzu emi-5. Ungayibona ingxelo kwi-Athe Phe Aturean Netlins

Nyanzelisa inyanga enye ngokuqhubekayo, musa ukubambelela eludongeni.

Icandelo 3

Ukungavumi kwe-pelvis

Ukugweba ukuba ungowase-Pelvic Antevion, ungaqala cinga ngokwakho:

Ngokucacileyo akanamanqatha, kodwa ungasinciphisa njani isisu;

Ukuma ixesha elide rhoqo kubuhlungu, akunakunceda kodwa ufuna ukuwa;

Khangenzanga ngabom, kodwa iibhutsi zisagugukile?

...

Ukuba yonke le nto ingentla iphumelele, kuyimfuneko ukuba ujonge ukuba i-pelvis yakho iyaya phambili.

Unga:

Ilele emqolo wakho okanye ndimi ecaleni kodonga, isikwere ngesandla esinye phantsi kwe-lumbar spine. Ukuba indawo engena embindini inokubamba ngaphezulu okanye ilingane neminwe emithathu, kuthetha i-pelvis ichithwe phambili.

Umzekelo, umzekelo, uthathwa njengento elungileyo, kodwa isisu esincinci kwifoto ityhila ukuba kubonakala ngathi unengxaki efanayo.

Ingxaki ye-pelvis ithe tyaba, abantu abathambile njenge-Rebha baya kubuyela phambili, ngaloo ndlela badala ubukhoboka bokubonakalayo '.

Kuyafana nakwesikhundla se-hip, i-xue xue xue chae ngokucacileyo iflethi.

Unobangela kunye nendlela yokuzigcina

Ngapha koko, unobangela onzulu we-pelvic ngaphambili kukuba umsipha we-Iliopsoas, umsipha we-hip, ukhubazekile kakhulu ukutsala i-pelvis phambili kwaye ujikeleze, kwaye i-GLTEUUS MASTUS ibuthathaka.

Qinisa ukuba kutheni i-pelvis ikhutshelwe phambili

Uhlobo lwe
Ukuzivocavoca ukulungisa i-pelvic phambili:

I-01 yolula umsipha we-Iliopsoas

I-Crescent yolula kwaye yomeleze amathanga, yolula i-Iliopsoas, ikhulule iintlungu zangasemva ezibangelwa kukuhlala ixesha elide kwaye iphucule i-pelvis phambili ye-pelvis phambili.

I-02. Yomeleza amandla amakhulu

Intlungu esezantsi yangasemva inokubangelwa kukuqina kwesisu esibuthathaka, ukuze womeleze amandla aphambili ngenkxaso ethe tyaba.

Ewe kunjalo, umhlaba kukuba intshukumo kufuneka ichaneke kwaye ithe tye, kungenjalo iya kubangela ingozi emzimbeni

03 | I-Gluteus yemisipha yokomeleza

Ngokuvula i-glutuus maximus kunye nezihlunu zangasemva, kwaye zikolula ngokupheleleyo imisipha ye-pelvic, inokuphucula i-pelvion ye-pelvis.

Singayifezekisa injongo yokubulala iintaka ezimbini ngelitye elinye ngokusebenzisa ibhulorho.

Kulungile ukuba isibeleko, kwaye sinokucofa isisu kwaye siye esinqeni sebhakethi. Intshukumo inamandla kakhulu! (Cofa ikhonkco ukuze uphonononge ibhulorho)

Icandelo 4

Phucula imikhwa emibi

Uninzi lweengxaki zematshini zibangelwa yimikhwa yethu emibi yokuhlala ixesha elide kwaye idlala iifowuni eziphathwayo.

Ixesha elide, ukuhlala usenza amandla esinqeni kunye nesisu esoneleyo. Emva kokuhlala ixesha elide, umva wabuhlungu, ungasathethi ke imiphumo ebangelwa ziziphumo ezimbi ze "Gee Loully".

Kucetyiswa ukuba uhlala uzikhumbuza ukuba ube nethemba