Ukuqeqeshwa kwemisipha emuva

Ngokuvamile sikhathalela umthwalo emisipha yangemuva, ngenxa yesizathu esilula ukuthi asibukeli emuva ekubukeni kwesibuko. Futhi eqinisweni ukuqeqeshwa kwemisipha yangemuva kuyasiza hhayi kuphela endaweni yokubuka yobuhle, kodwa nangenxa yempilo yethu. Uma ingemuva yakho ingakhiwe ngokwanele, ukuphazamiseka komgogodla ngeke kuthathe isikhathi eside ukulinda, ngoba imisipha ejulile eqeqeshiwe kuphela ekwazi ukuhlanganyela umthwalo wansuku zonke ngomgogodla.

Ukuzivocavoca

1. Okokuqala, kubaluleke kakhulu, ikakhulukazi ukuqeqesha imisipha yangemva kwabesifazane, indlela yokufudumala. Ukuze wenze lokhu, sebenzisa i-10 - 15 ngomzuzu wokufudumala kunoma iyiphi i-cardio.
2. Siqala ngokuzivocavoca kwi-simulator ye-gravitron, okungukuthi, ukudonsa. Sibamba iqhwa ngokubamba okukhulu, sibeke amadolo ethu esihlalweni, bese sihla. Ekuphumuleni kwethu sikhuphuka kancane ngaphezu kwezingalo. Ungakwazi futhi ukuqinisa ngokubambelela okuncane, ukufaka izikhala zakho ngaphakathi. Senza izigaba ezingu-3-4 zeziphindaphinda ezingu-15.
3. Ukudonsa kwebhokisi eliphezulu kuya esifubeni - hlala esihlalweni, ama-rollers alungise amadolo, uthathe ukumbamba okukhulu esibambeni. Uma uphumelela, phonsa izintambo zethu eceleni bese udonsa u-hilt ukuya esifubeni. Ungase futhi uzame ukukhetha kokusebenza, lapho izandla zingezansi phambi kwakho, kodwa ngekhanda, emahlombe ehlombe. Senza izigaba ezingu-3-4 zeziphindaphinda ezingu-15.
4. Umthamo webhokisi eliphansi kuya esifubeni ngumsebenzi olandelayo ovela ohlelweni lwethu lokuqeqesha imisipha. Sihlala phansi ebhentshini, sibeke izinyawo zethu ezisekelweni, silule imilenze emadolweni ukuze ihlale igobile, imhlane igobile. Ekuphumuleni uqinisa isibambo esihlalweni. Ungaphinda usebenze ngesandla esisodwa, bese udonsa isibambo eceleni, udiagonally. Senza izigaba ezingu-3-4 zeziphindaphinda ezingu-15.
5. I-Hyperextension - silala phansi simulator ukuze amathambo ashubile abambelele ekumeni, futhi umzimba ubeke kancane. Izingibe zihlala zibhekene nama rollers, izingalo zawela esifubeni. Nge-inhalation sihlehla kancane, lapho siphumelela umoya sisuka esimweni sokuqala. Yenza izinhlayiyana ezingu-3-4 zeziphindaphindiwe ezingu-20.