ISIQEPHU 1

Intamo phambili, i-hunchback

Buphi ubunuku bokuncika phambili?

Intamo ijwayele ukwelulelwa phambili, okwenza abantu babukeke bengalungile, okusho ukuthi, ngaphandle kokuziphatha.

Kungakhathaliseki ukuthi inani lobuhle liphakeme kangakanani, uma unenkinga yokuncika phambili, udinga ukunciphisa ubuhle bakho.

U-Audrey Hepburn, unkulunkulukazi wobuhle, naye wathwetshulwa enomkhuba wokuncika entanyeni yakhe. Wayesohlakeni olufanayo noGrace Kelly, owayebukeka kahle, futhi wavele wazihlukanisa.

Ngaphezu kwalokho, uma intamo ibheke phambili, ubude bentamo buzofinyezwa ngokubukeka. Uma ingeyinhle, iphinde ibe mfishane wesigaba eside.

Izimbangela kanye nendlela yokuzisindisa

Intamo phambili, ngokuvamile ngenxa yomhlane, isifuba, intamo nezinye izingxenye zemisipha, ukungalingani okuphelele kwamandla okubangelwa.

Uma kungalungiswa isikhathi eside, ngeke kube kubi nje kuphela, kodwa futhi kuholele ebuhlungu bemisipha yentamo, ukuqina, ikhanda lokucindezeleka nezinye izinkinga.

Lapha sincoma i-“McKenzie therapy” yokuncika intamo phambili.

i-mckenzie therapy

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1. Lala ngomhlane bese udonsa umoya ukuze uphumule.

2. Sebenzisa amandla ekhanda ukuze uhlehlise umhlathi, uze ungasakwazi ukuhlehla, ubambe imizuzwana embalwa, bese uphumule ubuyele endaweni yokuqala.

3. Phinda lezi zenzo ezingenhla, wenze amaqembu ayi-10 ngaphambi kokulala njalo ebusuku, ungasebenzisi imicamelo!

Ngaphezu kwalokho, ingathuthukiswa ngokuzijwayeza izimo ezilula ze-yoga.

Ukuma okulandelayo kungaqinisa imisipha yangemuva ngenkathi kuphumuza ihlombe nentamo, okungashiwo ukuthi kubulala izinyoni ezimbili ngetshe elilodwa.

01 inhlanzi

Lala ngomhlane imilenze yakho ndawonye futhi izandla zakho ngaphansi okhalweni lwakho;

Faka umoya, welula umgogodla, ukhiphe, uphakamise isifuba phezulu;

Vula amahlombe akho emuva nangaphandle, bese uphonsa ikhanda lakho phansi.

02 guqa

Lala ngomhlane, bese ugoba amadolo akho bese ubamba unqenqema olungaphandle lweqakala ngezandla zombili.

Adonse umoya, phakamisa ihlombe lesifuba, awukhiphe, imilenze ibuye iqine

Bheka phezulu, amehlo phambili

Gcina ukuphefumula okungu-5

Ngaphezu kwalokho, zikhumbuze ukugcina isifuba sakho siphezulu, ikhanda phezulu kanye nesilevu phansi. Ungasebenzisi imicamelo ephakeme kakhulu ukuze ugweme ukungezwani emuva.

Ziningi izindlela, ukhiye ukuphikelela! gcizelela! gcizelela!

INGXENYE 2

I-Humpback

Uma intamo ibheke phambili, ingase ihambisane nenkinga ye-hunchback.

Ingabe uyasazi lesi simo?

Bengisendleleni. Ngokungazelelwe, PA——

Wangibhebha umama emhlane!

“Hamba uphakamise ikhanda uphakamise isifuba!”

Izimbangela kanye nendlela yokuzisindisa

Lapho sivame ukugebisa amakhanda ethu, ukuma kuboniswa njengoba amahlombe egoqwa phambili nangaphakathi, futhi ukhalo lukhululekile futhi lugobile.

Kulesi sikhundla, imisipha yesifuba esingezansi kwesokunxele iqinile, kuyilapho iqembu le-muscle eliphansi kwesokudla (i-rhomboid muscle, i-anterior serratus muscle, i-trapezius muscle ephansi, njll) ukuntuleka kokuzivocavoca.

Uma ingaphambili liqinile futhi ingemuva libuthakathaka, umzimba wakho ngokwemvelo uzoncika phambili ngaphansi kwesenzo samandla, ngakho uba i-hunchback ngokubukeka.

Lapha sincoma "ukunamathela odongeni" imizuzu engu-5 ngemva kokudla.

Uma umi ngodonga, wonke amaphuzu angu-5 omzimba kufanele athinte udonga.

Ekuqaleni, ngizizwa ngikhathele kakhulu, kodwa ukuthuthukiswa kwenkinga yokuma akufinyelelwanga ngobusuku obubodwa, kodwa kuncike ekuqoqweni kwakho konke ngezikhathi ezijwayelekile.

Ungayibukeli phansi le mizuzu emi-5. Ungabona impendulo evela kubasebenzisi be-inthanethi base-Douban

Phikelela inyanga engu-1 ngokuqhubekayo, unganamatheli odongeni kuyafana emuva ngqo, hamba ngomoya, ugcwele umfutho!

ISIQEPHU 3

Ukuvuvukala kwe-pelvis

Ukuze wahlulele ukuthi ungowe-pelvic anteversion, ungaqale ucabange ngawe:

Ngokusobala hhayi amafutha, kodwa kanjani awukwazi ukunciphisa isisu;

Ukuma isikhathi eside ngokuvamile ubuhlungu emuva, awukwazi ukusiza kodwa ufuna ukuwa;

Awuzange uzivocavoce ngamabomu, kodwa izinqe zisagcwele iqhude?

…

Uma konke lokhu okungenhla kuphumelela, kuyadingeka ukuthi uhlole ngokucophelela ukuthi i-pelvis yakho incike phambili.

Ungakwazi:

Ukulala ngomhlane noma ukuma ngokumelene nodonga, sikwele isandla esisodwa ngaphansi komgogodla we-lumbar. Uma isikhala esiphakathi singabamba ngaphezu noma silingane neminwe emithathu, kusho ukuthi i-pelvis itshekele phambili.

Ngokwesibonelo, uReba ubhekwa njengomuntu omuhle, kodwa isisu esincane esithombeni siveza ukuthi ubonakala enenkinga efanayo.

Ngenkinga ye-pelvis encike phambili, abantu abancane njengoReba bazoqhuma phambili, ngaleyo ndlela badale inkohliso ebonakalayo "ye-hip cocking".

Okufanayo kukhishwa endaweni ye-hip, isisu sika-Han Xue ngokusobala siyisicaba.

Izimbangela kanye nendlela yokuzisindisa

Eqinisweni, imbangela ejulile yokutshekela phambili kwe-pelvic ukuthi umsipha we-iliopsoas, umsipha wangaphambili we-hip, uqine kakhulu ukudonsa i-pelvis phambili futhi ujikeleze, futhi i-gluteus maximus muscle ibuthakathaka, okuholela ekutshekeni kwe-pelvic phambili.

Thola ukuthi kungani i-pelvis incike phambili

Uhlobo lwe
Ukuzivocavoca ukulungisa ukutshekela phambili kwe-pelvic:

01 ukwelulwa kwemisipha ye-iliopsoas

I-Crescent yelula futhi iqinise amathanga, yelula i-iliopsoas, ikhulule ubuhlungu beqolo obubangelwa ukuhlala isikhathi eside futhi ithuthukise i-pelvis phambili ibheke phambili.

02. Qinisa amandla awumongo

Ubuhlungu obuphansi emuva kungase kube ngenxa yamandla esisu abuthakathaka, ngakho-ke ungakwazi ukuqinisa amandla ayisisekelo ngokusekela okuyisicaba.

Yiqiniso, isisekelo siwukuthi ukunyakaza kufanele kube okunembile futhi okuqondile, ngaphandle kwalokho kuzodala ukulimala emzimbeni

03 | ukuqinisa imisipha ye-gluteus

Ngokusebenzisa i-gluteus maximus kanye nemisipha yethanga yangemuva, futhi ukwelula ngokugcwele imisipha yangaphambili ye-pelvic, ingathuthukisa ukungahambi kahle kwe-pelvis.

Singakwazi ukufeza umgomo wokubulala izinyoni ezimbili ngetshe elilodwa ngokusebenzisa umkhuba webhuloho.

Yinhle kakhulu esibelethweni, futhi iyakwazi nokunciphisa isisu futhi iye okhalweni lwebhakede. Lesi senzo sinamandla kakhulu! (chofoza isixhumanisi ukuze ubuyekeze ibhuloho)

ISIQEPHU 4

Thuthukisa imikhuba emibi

Iningi lezinkinga zokuma empeleni libangelwa imikhuba yethu emibi yokuhlala isikhathi eside nokudlala ngomakhalekhukhwini.

Isikhathi eside, ukuhlala unganyakazi kwenza amandla okhalo nesisu anganele. Ngemva kokuhlala isikhathi eside, ingemuva libuhlungu, ingasaphathwa imiphumela ebangelwa yisimo esibi se-"Ge You paralysis".

Kutuswa ukuthi uhlale uzikhumbuza ukuthi unethemba