I-Roller ngemuva - indlela ongakhetha ngayo nokuthi ungalala kanjani kuso?

Ikhambi elihle kakhulu futhi elingabizi ukukhipha ubuhlungu ngisho nokulungisa izinkinga ngomgogodla - umkhumbi ngemuva. Kunezinketho eziningi ngezici zabo siqu. Kunezeluleko eziningi zokukhetha nokusebenzisa ngendlela efanele.

Umshini wokubuyela emuva - uhlelo lokusebenza

Uma kunezinkinga ngomgogodla , ke-ke kunconywa ukuthi ube nomsana osendlini yakho, ongakwazi ukuxazulula izinkinga eziningi, isibonelo, kunciphisa ukucindezeleka kusuka emgodini, kusekela ukuguquguquka kwemvelo kwesikhumba, kuphakamisa i-corset ye-muscular futhi kusize ukubhekana nesifo se-scoliosis. I-roller emhlane ngemuva komgogodla ingasetshenziswa nganoma isiphi isikhathi futhi ekuqaleni kufanele ugxile emicabangweni yakho futhi ungathinti kahle.

Ama-Rollers angabekwa ngaphansi kwezinwele ngesikhathi sokulala, okuzosiza ukuphumula imisipha engemuva ongemuva. Ngosizo lwabo, ungakwazi ukuvimbela ukukhubazeka komgogodla. I-roller emhlane ingafakwa ngaphansi kwentamo futhi lokhu kuzosiza ukuqeda ikhanda, ukuleleka nokungazinzi entanyeni nasemaphethweni. Kukhona ukulungiswa okhethekile kwezihlalo, futhi kubaluleke kakhulu kubantu abahlanganyela emsebenzini ohlala phansi.

Ochwepheshe banikeza amathiphu ambalwa okudingeka agcinwe ukuze anciphise ingozi yokulimaza umzimba futhi kukhulise isimo.

1. Awukwazi ukujwayela ngokubhebhethekisa izinkinga ngemuva, isibonelo, nge-osteochondrosis kanye ne-hernia. Uma kukhona ubuhlungu obukhulu ngemuva, bese uphinde uhlehlise iseshini.
2. Uma ukuzivocavoca, kunesihluku esinamandla emhlane ophansi, bese uthatha umkhumbi ngemuva kwesilinganiso esincane.
3. Ukunciphisa isikhathi sokusebenza kungase kube, kodwa unganda, ngoba ayithuthukisi umphumela, kodwa ungenza umonakalo. Isikhathi esiphezulu sinemizuzu emihlanu.
4. Ungathola umphumela uma uqhuba njalo. Izinguquko ezinhle zizozizwa emva kokuqala kokuzivocavoca.
5. Kubalulekile ukuzijwayeza ngezinkinga ezingase zenzeke ngesikhathi sokuzivocavoca, isibonelo, ubuhlungu bezinsizwa zangemuva, ubuhlungu obukhulu, ukuhlukumeza, nokuzizwa, ukulahlekelwa ukwazi, njalo njalo. Uma uzizwa ungalungile, kungcono ukubona udokotela.
6. Ungakhohlwa mayelana nokuphikisana okukhona, ngakho-ke kuvinjelwe ukubhekana nokulimala komgogodla, i-hernia, ukuphuma kwegazi, izinga lokushisa nokucindezela okwandayo. Akunakwenzeka ukwenza izivivinyo, uma uvame ukugwedla emilenzeni nasezandleni zakho.

Ukufakela emuva umcibisholo

Imikhiqizo yaleli qembu ingasetshenziselwa emuva kuphela, kodwa nakwezinye izingxenye zomzimba, isibonelo, kunezimpendulo eziningi ezinhle mayelana nesicelo sabo sokugaya izinyawo. I-massage ye-roller engemuva inemingcele ekhethekile ephezulu, eqhuba ukugqugquzela okujulile kwemisipha, ukuthuthukisa ukujikeleza kwegazi kanye nokugeleza kwe-lymph, futhi kukhululeke nokuphefumula. Kubalulekile ukusebenzisa ngokucophelela le divayisi, ngoba ama-grooves ahamba phambili enza ingcindezi eqinile kuma-vertebrae, angabangela ubuhlungu nezinye izinkinga.

I-Roller yokufaneleka komzimba

Ukuze uthole imisebenzi ngokuhlukahluka kobuhlobo obuhlukahlukene bezinhlamvu eziphethe izici.

1. Amamodeli ajwayelekile ajwayelekile. Ibha yokufaneleka ingaba nobude buka-90 cm kuze kufike ku-1.5 m, futhi ngokuqondene nobukhulu, leli pharamitha liphakathi kuka-6 kuya ku-15 cm. Njengoba linomumo wesibindi, kubalulekile ukugcina ibhalansi, okwandisa umthwalo emzimbeni , futhi ithuthukisa umphumela.
2. Amamodeli we-Semicylindrical. Ukuzivocavoca kungenziwa emikhiqizweni enjalo, ehlukaniswe eceleni kwesilinda. Ayishintshi ukuma ngisho nokusetshenziswa njalo.
3. Umxhasi weMichael King. Lolu khetho lusetshenziswa abantu abanezinkinga ngomgogodla ukwenza umhlane ube nezimo eziguquguqukayo. Ukuzivocavoca nge-roller ye-Pilates kusiza ukulungiselela izivivinyo eziyinkimbinkimbi, ukukhulula ukucindezeleka nokubuyisela umgogodla. Ngesikhathi sokuzivocavoca, kubalulekile ukuqapha ukuphefumula okufanele.

Roller ngaphansi kwesimo sokulahlekelwa isisindo

Ukusebenzisa i-roller ngemuva, awukwazi nje ukulungisa ukuma kwakho futhi uthuthukise impilo yakho, kodwa futhi ulungise isibalo sakho. I-backbone yezemidlalo isetshenziselwa ukuzivocavoca okuhlukene, kodwa okuphumelela kakhulu yindlela ehlongozwa nguDkt. Fukutsuji , okuzoxoxwa kamuva. Ngesizo salo kungenzeka ukuthi ujwayelekile ukwenza umgogodla, okuzosiza ukunciphisa isisu, futhi ukwelula imisipha ye-intercostal kuyokwenzeka, futhi lokhu kuzoholela ekusatshalaliseni okulungile koqweqwe lwamagciwane endaweni yesisu.

Ukuzivocavoca nge-roller yomgogodla

Ekuboneni kokuqala, ukuzivocavoca kungase kubonakale kulula, kodwa empeleni banikeza amandla aqinile ngemuva futhi abantu abanenkinga yangemuva kufanele bahlole isheke ngaphambi kokuba baqale ukuqhuba. Ukuzivocavoca okunjalo nge-roller for back kuhlelwe kahle:

1. Ukuze welule unxantathu onxantathu, hlala ngemuva (umcibisholo ongaphansi kwe-back). Amandla awela esifubeni futhi asakaze amahlombe. Khuphula izinyathelo zakho ngokuhambisa isisindo sakho emhlane wakho. Kancane kancane jikela ngakwesobunxele, bese uhlangothi olungakwesokudla. Ekupheleni kwenguquko, hlala uhhafu ngomzuzu.
2. Ukusebenza okulandelayo kusiza ukwelula imisipha ye-back back, futhi kubonakala sengathi yangaphambili, ngaphandle kokuthi i-backrest kufanele ibe ngaphansi kwesinqe. Phenduka ngokulibaziseka endaweni ngayinye.
3. Zibeke esikhundleni se-platen ngemuva ukuze kube endaweni yesinkwa. Thatha umoya ojulile futhi ngesikhathi esifanayo udonsa amadolo akho kuwe. Emva kwalokho, phuma bese unciphisa imilenze yakho endaweni yokuqala. Uma kunezinkinga ezinkulu ezingemuva, kungcono ukungenzi umsebenzi onjalo, ngoba umthwalo osezingeni eliphansi liqinile.

I-roller ye-back back iyinhlangano yokuzivocavoca

Ngesizo sokuzivocavoca okulula, ungakwazi ukuvuselela inhliziyo , ukuvuselela izinga lama-hormone, ukuthuthukisa ukujikeleza kwegazi nokugeleza kwe-lymph, nokuqeda ukukhathala nokukhulula ubuhlungu obuvela emuva. Ngaphezu kwalokho, ukuvivinya umzimba ngemuva kwe-roller ngaphansi kwesihlalo kuzosiza ukuphumula amahlombe nokunciphisa ikhanda. Yenziwa ngokuvumelana nalesi sigaba eduze nodonga:

1. Beka ngemuva bese ubeka i-roller ngaphansi kwesinqe. Lapho umzimba ukhulula, kancane kancane welula imilenze yakho odongeni.
2. Amandla asakazehlukanisa bese ewagoba ngamakwesokudla. Ukuphefumula ngesikhathi esivamile futhi uhlale kule ndawo imizuzu emithathu.
3. Uma kukhona ukungezwani okuqinile empilweni engezansi, faka i-roller enzima phakathi kwamaviki nodonga.

Roller ngaphansi kwesimiso sokuzivocavoca

Enye indlela yokusebenzisa i-roller noma i-cushion-ukuyifaka ngaphansi kwamahlombe. Ngenxa yalokho, isifuba sizophakama phezulu, kanti i-scapulae izokwehla, okuzoholela ekuvuleni okwengeziwe kwamahlombe nokuthuthukiswa kokuphefumula. Ukuze uthole imoto, i-roller ngaphansi kwamapayipi amahlombe yisisombululo esihle, futhi ngosizo lwakho ungakwazi ukwelula umgogodla futhi ngisho nokubukeka uphakamise esifubeni. Ukuqedela lo msebenzi, landela imiyalo:

1. Zibeke emhlane wakho, ufake i-roller ngaphansi kwamahlombe akho ehlombe.
2. Izinyawo zigoqa emadolweni bese zisabalalisa ezinhlangothini, zixhuma izinyawo ndawonye.
3. Phuma imizuzu embalwa, ulandele imizwa yakho.

Ukuzivocavoca nge-roller yentamo

Abantu abaningi bazizwa bengakhululekile entanyeni, futhi konke ngenxa yesimo esingalungile somzimba ngenkathi besisebenza kukhompyutha noma uma usebenzisa ifoni. Ukuzivocavoca nge-roller usizo ukuphumula imisipha , ukwandisa umsoco wama-discs futhi uvuselele ukujikeleza kwegazi, ukukhulula ikhanda. Hlela endaweni enezingqimba (mhlawumbe phansi), bese ufaka i-roller ngaphansi kwentamo ukuze ikhanda lilenga kancane. Shintsha kancane kancane ikhanda lakho ngezindlela ezihlukene imizuzu embalwa.

Umsebenzi waseJapane we-back with roller

UDkt. Fukutsuji wanikeza inqubo eyingqayizivele, ngakho-ke, iphumelela ekwelapheni izinkinga ngomgogodla nasekuvuseleleni iziguli. Ukwazi ukuthi ungayisebenzisa kanjani umcibisholo ngemuva, ukuthi ungathemba kanjani ukuze uthole umphumela nokuthi kungakanani, ungakwazi ukuvamisa isimo somgogodla. Yenza umsebenzi ophansi phansi ngokufaka umbhede.

1. Kancane kancane ulale phansi, kwi-roller ukuze kube ngaphansi kwesinqe, ngaphansi kwenkaba.
2. Izembatho kufanele zifakwe ububanzi begceke ngaphandle, ukuxhuma izithupha zakho. Amandla athululela phezu kwekhanda lakho bese uxhuma iminwe emincane.
3. Kule ndlela yokubeka, kufanele ube nemizuzu embalwa, bese emva kwesikhathi esithile sokuqeqesha kufanele ukwandiswe kumaminithi angu-5. Uma uzizwa ungakhululekile, khona-ke umise ukuqeqeshwa.
4. Ukuvuka emcimbini ngemuva kungenzeki, ngoba lokhu kungalimaza umgogodla. Kungcono ukuthi uvele uvele ohlangothini lwakho.

Ungakhetha kanjani umshini ngemuva?

Kukhona ama-rollers wezinsizakalo ezahlukene ezibekwa entanyeni, ephansi emuva, noma asetshenziselwa esikhundleni semilenze. Ukukhetha umkhiqizo ngokwakho, udinga ukuqapha imizwa yakho, ngoba uma ukusebenzisa ama-orthopedic akufanele uzizwe ubuhlungu. I-roller engemuva kufanele ibe nobubanzi buka-8-10 cm. Sicela uqaphele ukuthi isisekelo kufanele sibe nesigqinsi. Kunezigcwalisi ezahlukene: i-polyurethane foam, i-latex, i-viscosolastic ne-buckwheat husk. Uma ukhetha i-roller, uqondiswe yizinkambiso ezinjalo: ukuphepha, ukuqina, ukulula kanye nobuzenzisi.

I-Juniper umkhumbi ngemuva

Emithi yokwelapha, ama-rollers akhethekile ayenziwa ngamakhishi omjunipha athandwa. Zinephunga elimnandi, elinomphumela wokuqeda. Kunezinhlobo ezihlukahlukene, kodwa ubude obudume kakhulu buyi-30 cm, kanti ububanzi buyi-8-10 cm. Ukuzivocavoca kwe-posture nge-roller kuzinzisa isigaba somlomo wesibeletho , kukhululeka ekubeni nezinkinga, kuthuthukise ukusakazwa kwe-cerebral, usizo ekuphulukiseni ukuvuvukala kwe-septum nasal, kunciphisa ikhanda nokulala, futhi ziqinisa nokuzivikela.

Roller back for twels

Uma kungekho ithuba lokuthenga i-roller ekhethekile, lokhu akusona isizathu sokuyeka ukuqeqeshwa. Kunendlela elula futhi engabizi kakhulu - funda indlela yokwenza i-roller ngemuva kwethawula. Udinga ukuwufaka emgqeni oqinile futhi uwubophe ngentambo noma enye indlela. Ngenxa yalokho, kufanele ibe nobubanzi buka 8-10 cm, ngakho thatha ithawula elilinganiselwe. Ngemva kwesikhashana sokuqhubeka, ungathatha ithawula elikhulu ukuze i-roller ibe mkhulu ububanzi.