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Intamo phambili, i-hunchback

Buphi ububi bokungqiyama phambili?

Intamo iqhele ukunwenwa phambili, nto leyo eyenza abantu babonakale bengalunganga, oko kukuthi, ngaphandle kobushushu.

Kungakhathaliseki ukuba ixabiso lobuhle liphezulu kangakanani, ukuba unengxaki yokuxhomekeka phambili, kufuneka unciphise ubuhle bakho.

U-Audrey Hepburn, uthixokazi wobuhle, naye wafotwa enomkhwa wokungqiyama ngaphambili entanyeni yakhe. Wayekwisakhelo esifanayo noGrace Kelly, owayenenkangeleko egqibeleleyo, waza wazibonakalisa ngoko nangoko.

Ukongezelela, ukuba intamo igxilwe phambili, ubude bentamo buya kufinyezwa ngokubonakalayo. Ukuba ayintle, ikwalicandelo elide elifutshane.

Iimbangela kunye nendlela yokuzisindisa

Intamo phambili, ngokuqhelekileyo ngenxa yomqolo, isifuba, intamo kunye nezinye iindawo zemisipha, ukungalingani ngokubanzi kwamandla okubangelwa.

Ukuba ayilungiswanga ixesha elide, ayiyi kuba mbi kuphela, kodwa ikhokelela kwiintlungu zentamo yentamo, ukuqina, intloko yoxinzelelo kunye nezinye iingxaki.

Apha sincoma "unyango lweMcKenzie" kwintamo yokuyayama phambili.

Mckenzie unyango

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1. Lala ngomqolo kwaye uthathe umoya onzulu ukuze uphumle.

2. Sebenzisa amandla entloko ukuhlehlisa umhlathi, de ube ungasakwazi ukurhoxiswa, ubambe imizuzwana embalwa, uze uphumle ubuyele kwindawo yokuqala.

3. Phinda kwakhona ezi zenzo zingasentla, wenze amaqela ali-10 ngaphambi kokuba ulale ubusuku bonke, ungasebenzisi imiqamelo!

Ukongeza, inokuphuculwa ngokuziqhelanisa ne-yoga postures elula.

Ezi ndlela zilandelayo zinokomeleza imisipha yangemva ngelixa ukhulula igxalaba nentamo, ekunokuthiwa kubulawe iintaka ezimbini ngelitye elinye.

01 intlanzi

Lala ngomqolo kunye nemilenze yakho kunye nezandla zakho phantsi kwesinqe sakho;

Ukuphefumla, wolule umqolo, ukhuphe umoya, uphakamise isifuba phezulu;

Vula amagxa akho ngasemva nangaphandle, kwaye uwise intloko yakho phantsi.

02 isaphetha

Lala ngomqolo wakho, emva koko ugobe amadolo akho kwaye ubambe umphetho weqatha lakho ngezandla zozibini.

Ukuphefumla, phakamisa igxalaba lesifuba, ukhuphe umoya, imilenze ibuye ngamandla

Intloko phezulu, amehlo ngaphambili

Gcina imiphefumlo emi-5

Ukongeza, zikhumbuze ukuba ugcine isifuba sakho phezulu, intloko phezulu kunye nesilevu phantsi. Musa ukusebenzisa imiqamelo ephezulu kakhulu ukunqanda ukuxinezeleka ngasemva.

Zininzi iindlela, undoqo kukuzingisa! zingisa! zingisa!

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Humpback

Ukuba intamo ijonge phambili, inokuhamba kunye nengxaki ye-hunchback.

Ngaba uqhelene nale meko?

Bendisendleleni. Ngequbuliso, PA——

Wandibetha emqolo umama!

"Hamba uphakamise intloko kwaye uphakamise isifuba!"

Iimbangela kunye nendlela yokuzisindisa

Xa sihlala sigoba iintloko zethu, indlela yokuma iboniswa njengoko amahlombe ahlanganiswe phambili nangaphakathi, kwaye isinqe sikhululekile kwaye sigxiliwe.

Kule ndawo, i-muscle yesifuba esezantsi esezantsi iyancipha, ngelixa iqela elisezantsi le-back back muscle (i-rhomboid muscle, i-anterior serratus muscle, i-trapezius muscle ephantsi, njl.) Ukungabikho kokuzivocavoca.

Xa umphambili womelele kwaye umva ubuthathaka, umzimba wakho ngokwemvelo uya kungqiyama phambili phantsi kwesenzo samandla, ngoko ke iba yi-hunchback ngenkangeleko.

Apha sincoma "unamathele eludongeni" imizuzu emi-5 emva kokutya.

Xa umi eludongeni, zonke iingongoma ezi-5 zomzimba kufuneka zichukumise udonga.

Ekuqaleni, ndiziva ndidiniwe kakhulu, kodwa ukuphuculwa kwengxaki yokuma akufikelelwanga ngobusuku, kodwa kuxhomekeke ekuqokeleleni kwento nganye ngamaxesha aqhelekileyo.

Musa ukuyijongela phantsi le mizuzu mi-5. Ungayibona ingxelo evela kubasebenzisi be-intanethi baseDouban

Gxininisa kwi-1 inyanga ngokuqhubekayo, musa ukunamathela eludongeni kuyafana umva ngqo, hamba ngomoya, ugcwele umfutho!

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Ukutshatyalaliswa kwe-pelvis

Ukugweba ukuba ungowe-pelvic anteversion, ungaqala ucinge ngawe:

Ngokucacileyo hayi amanqatha, kodwa akakwazi njani ukunciphisa isisu;

Ukuma ixesha elide rhoqo iintlungu zangasemva, akunakunceda kodwa ufuna ukuwa;

Khange uzilolonge ngabom, kodwa iimpundu ziseneqhude?

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Ukuba zonke ezi zinto zingentla ziphumelele, kuyimfuneko ukujonga ngenyameko ukuba i-pelvis yakho ibheke phambili.

Unga:

Ukulala ngomqolo okanye ukuma eludongeni, isikwere esinye isandla phantsi kwe-lumbar spine. Ukuba isithuba esisembindini sinokubamba ngaphezu okanye silingane neminwe emithathu, oko kuthetha ukuba i-pelvis ijonge phambili.

Ngokomzekelo, uRebha ugqalwa njengomntu olungileyo, kodwa isisu esincinane esisesithombeni sibonisa ukuba ubonakala enengxaki efanayo.

Ngengxaki ye-pelvis exhomekeke phambili, abantu abancinci njengoReba baya kukhwela phambili, ngaloo ndlela badale inkohliso ebonakalayo "ye-hip cocking".

Okufanayo kubekwe ngaphandle kwendawo ye-hip, isisu sikaHan Xue ngokucacileyo sithe tyaba.

Iimbangela kunye nendlela yokuzisindisa

Enyanisweni, unobangela onzulu wokuthambeka kwe-pelvic phambili kukuba umsipha we-iliopsoas, umsipha wangaphambili we-hip, uqine kakhulu ukutsalela i-pelvis phambili kwaye ujikeleze, kwaye i-gluteus maximus muscle ibuthathaka, nto leyo ekhokelela kwi-pelvic phambili.

Khangela ukuba kutheni i-pelvis incike phambili

Uhlobo lwe
Imithambo yokulungisa ukuthambeka kwe-pelvic phambili:

01 ukolula izihlunu iliopsoas

I-Crescent yolula kwaye iqinise amathanga, yolula i-iliopsoas, ikhulule iintlungu zangasemva ezibangelwa ukuhlala ixesha elide kunye nokuphucula i-pelvis phambili.

02. Yomeleza amandla angundoqo

Iintlungu ezisezantsi zingabangelwa namandla abuthathaka esisu, ngoko unokomeleza amandla angundoqo ngenkxaso ecaba.

Ngokuqinisekileyo, isiseko kukuba ukunyakaza kufuneka kuchaneke kwaye ngokuthe tye, ngaphandle koko kuya kubangela ingozi kumzimba

03 | ukomelezwa kwemisipha yegluteus

Ngokusebenzisa i-gluteus maximus kunye nezihlunu zethanga zangasemva, kunye nokwelula ngokupheleleyo imisipha yangaphambili ye-pelvic, inokuphucula i-anteversion ye-pelvis.

Singakwazi ukufezekisa injongo yokubulala iintaka ezimbini ngelitye elinye ngokusebenzisa ibhulorho.

Ilunge kakhulu kwisibeleko, kwaye inokubhitya nesisu kwaye iye esinqeni se-emele. Esi senzo sinamandla kakhulu! (cofa ikhonkco ukujonga ibhulorho)

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Phucula imikhwa emibi

Uninzi lweengxaki zokuma ngokwenene zibangelwa yimikhwa yethu emibi yokuhlala ixesha elide kunye nokudlala ngeefowuni eziphathwayo.

Ixesha elide, ukuhlala kwenza ukuba amandla esinqeni kunye nesisu anele. Emva kokuhlala ixesha elide, umva ubuhlungu, ungakhankanyi iziphumo ezibangelwa yi-postures embi "Ge You paralysis".

Kucetyiswa ukuba uhlale uzikhumbuza ukuba unethemba