Ingxenye 1

Intamo phambili, Hunchback

Kukuphi ububi bokuncika phambili?

Intamo isolwa phambili phambili, okwenza abantu babukeke hhayi okulungile, okusho ukuthi, ngaphandle kokufudumala.

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

U-Audrey Hepburn, unkulunkulukazi wobuhle, naye wathwebula isithombe sokuncika entanyeni yakhe. Wayesesimweni esifanayo noGrace Kelly, owayenokubukeka okuphelele, futhi wazehlukanisa ngokushesha.

Ngaphezu kwalokho, uma intamo igcwele phambili, ubude bentambo buzofinyezwa ngokubona. Uma kungekuhle, futhi kuyisigaba eside esifushane.

Izimbangela & Ungazisindisa kanjani

Intamo phambili, imvamisa ngenxa yomhlane, isifuba, intamo kanye nezinye izingxenye zemisipha, ukungalingani okuphezulu kwamandla okubangelwa.

Uma kungalungiswa isikhathi eside, ngeke kube kubi kuphela, kepha futhi kuholele ebuhlungwini bemisipha yentamo, ukuqina, ikhanda lezinkinga nezinye izinkinga.

Lapha sincoma i- "McKenzee Therapy" yentamo yaya phambili.

I-McKenzie Therapy

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1. Qamba amanga emhlane wakho bese uthatha umoya ojulile ukuze uphumule.

2. Sebenzisa amandla ekhanda ukuze ubuyise umhlathi, aze angasakwazi ukubuyiselwa emuva, ubambe imizuzwana embalwa, bese uphumule emuva esimweni sokuqala.

3. Phinda izenzo ezingenhla, yenza amaqembu ayi-10 ngaphambi kokulala njalo ebusuku, ungasebenzisi imicamelo!

Ngaphezu kwalokho, ingathuthukiswa ngokwenza ama-yoga alula.

Lokhu okulandelayo kungaqinisa izicubu zangemuva ngenkathi uphumula ihlombe nentamo, okungashiwo ukubulala izinyoni ezimbili ngetshe elilodwa.

01 Fish

Lala emhlane wakho ngemilenze yakho kanye nezandla zakho ngaphansi kokhalweni lwakho;

Inhale, welula umgogodla, ukhiphe, ukhuphule isifuba;

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

Ukukhothama

Lala emhlane wakho, bese ugoba amadolo akho uqonde onqenqemeni lwangaphandle lwe-ankle yakho ngezandla zombili

Inhale, phakamisa ihlombe lesifuba, i-exhale, imilenze ibuyele iqinile

Ikhanda phezulu, amehlo ngaphambili

Gcina ukuphefumula okungu-5

Ngaphezu kwalokho, zikhumbuze ukuthi ugcine isifuba sakho up, ubheke phezulu u-chin phansi. Ungasebenzisi imicamelo ephezulu kakhulu ukugwema ukungezwani emuva.

Kunezindlela eziningi kakhulu, ukhiye uyaphikelela! Gcizelela! Gcizelela!

Ingxenye 2

Hipback

Uma intamo igcwele phambili, ingahle ihambisane nenkinga ye-Hurchback.

Uyayazi ngalesi simo?

Bengisendleleni. Kungazelelwe, pa--

Umama wami wangishaya ngempafu emhlane!

"Hambani ngekhanda lakho phezulu bese esifubeni!"

Izimbangela & Ungazisindisa kanjani

Lapho sikhothamisa amakhanda ethu, ukuma kwethu kuboniswa njengoba amahlombe esongelwa phambili nangaphakathi, futhi okhalweni luyavuseleleka futhi lugcinwe.

Kulesi sikhundla, umsipha wesifuba ophansi wesobunxele ushubile, kuyilapho iqembu eliphansi lokubuyela emuva (imisipha ye-rhomboid, umsipha we-anterior serratus, imisipha ye-trapezius ephansi, njll.) Ukushoda kokuzivocavoca.

Lapho ingaphambili liqinile futhi emuva kubuthakathaka, umzimba wakho uzokwehla ngokwemvelo ngaphansi kwesenzo sokuqina, ngakho-ke kuba yi-hunchback ngokubukeka.

Lapha sincoma ukuthi "Namathela odongeni" imizuzu emi-5 ngemuva kokudla.

Lapho imile odongeni, wonke amaphuzu angu-5 omzimba kufanele athinte udonga.

Ekuqaleni, ngizizwa ngikhathele kakhulu, kepha ukuthuthukiswa kwenkinga yokumaka akutholakali ubusuku bonke, kepha kuya ngokuqongelela konke kancane ngezikhathi ezijwayelekile.

Ungabheki phansi kule mizuzu emi-5. Ungabona impendulo evela e-Dourn Netizens

Phikelela ngenyanga eyi-1 ngokuqhubekayo, unganamatheli odongeni umhlane ofanayo ngqo, hamba nomoya, ugcwele umfutho!

Ingxenye 3

I-anteversing ye-pelvis

Ukwahlulela noma ngabe ungowakwa-pelvic antereversic, ungaqala ukubonisa ngokwakho:

Ngokusobala awunamafutha, kepha unganciphisa kanjani isisu;

Ukuma isikhathi eside kuvame ukubuhlungu emuva, akunakusiza kepha ufuna ukuwa;

Awuzange uvivinye ngamabomu, kepha ama-buttocks asenenkani impela?

...

Uma konke okungenhla kuphumelela, kuyadingeka ukubheka ngonembeza ukuthi i-pelvis yakho incike phambili.

Ungakwazi:

Ilele emhlane wakho noma emile odongeni, isikwele isandla esisodwa ngaphansi komgogodla we-lumbar. Uma isikhala esiphakathi singabamba okungaphezulu noma silingane neminwe emithathu, kusho ukuthi i-pelvis iyathunyelwa phambili.

U-Reba, ngokwesibonelo, kubhekwa njengento enhle, kepha isisu esincane esithombeni siveza ukuthi ubonakala unenkinga efanayo.

Ngenkinga kaPelvis ancike phambili, abantu abancane njengoba i-reba bazosheshisa phambili, ngaleyo ndlela bakha inkohliso ebonakalayo yokuthi "i-hip cocking".

Kufana okufanayo nesikhundla se-hip, isisu sika-Han Xue siyisicaba.

Izimbangela & Ungazisindisa kanjani

Eqinisweni, imbangela ejulile ye-pelvic phambili edlulayo ukuthi imisipha ye-Iliopsoas, imisipha yangaphandle ye-hip, iqinile kakhulu ukudonsa i-pelvis phambili futhi ijikeleze, futhi izicubu ze-putelus maximus zibuthakathaka.

Thola ukuthi kungani uPelvis ancike phambili

Uhlobo lwe
Ukuzivocavoca ukulungisa i-pelvic phambili kutsheke:

01 ukwelula kwemisipha ye-Iliopsoas

UCrescent Stylula futhi uqinise amathanga, welula ama-IliopSsoas, unciphise izinhlungu zangemuva ezibangelwa ukuhlala isikhathi eside futhi uthuthukise i-pelvis phambili.

02. Qinisa amandla aphezulu

Ubuhlungu obusemuva obuphansi bungaba ngenxa yamandla esisu esibuthakathaka, ukuze uqinise amandla asemqoka ngokusekelwa okuyisicaba.

Vele, isibonelo ukuthi ukunyakaza kufanele kube okunembile futhi kuqondile, ngaphandle kwalokho kuzolimaza umzimba

03 | Ukuqiniswa kwemisipha kwe-gluteus

Ngokwenza kusebenze ama-busuteus maximus kanye nemisipha yamathanga angemuva, futhi welula ngokuphelele imisipha ye-pelvic ye-anterervic, kungathuthukisa ukuvela kwe-pelvis.

Singafinyelela inhloso yokubulala izinyoni ezimbili ngetshe elilodwa ngomkhuba webhuloho.

Kuhle kakhulu ngesibeletho, futhi kunganciphisa nesisu bese uya okhalweni lwebhakede. Lesi senzo sinamandla amakhulu! (Chofoza isixhumanisi ukubuyekeza ibhuloho)

Ingxenye 4

Thuthukisa imikhuba emibi

Iningi lezinkinga zokuma libangelwa yimikhuba yethu emibi yokuhlala isikhathi eside futhi idlala ngezingcingo eziphathwayo.

Isikhathi eside, ukuhlala usalokhu amandla okhalweni nesisu esinganele. Ngemuva kokuhlala isikhathi eside, emuva emuva kuyadabukisa, kungasho ukuthi imiphumela ebangelwa ama-postures amabi we- "ge ukhubazeka ukukhubazeka".

Kunconywe ukuthi uhlale uzikhumbuza ukuthi ube nethemba