Okuyingqayizivele ye-back and spine complex of exercises "ingwenya" kokubili ukwelashwa nokuvimbela. Umphumela usekelwe esimisweni sokuguqula umgogodla ngokufana nokuvunguza.
Ukuzivocavoca ngemuva "ingwenya" - imithetho nemibonakaliso
Lesi setha sokuzivocavoca sisezingeni jikelele kangangokuba singasetshenziswa ngabantu bobabili abancane nabagugile. I-complex of exercises "ingwenya" ijwayele izikhathi ze-yoga eziphathelene nokuphefumula: ukuhlanekezela ukuphikisana kwenziwa nge-inhalation, khona-ke isikhundla sikhanyisiwe futhi senziwa, uma ubuyela esimweni sokuqala, ukukhipha umoya kuphelile.
Ukuzivocavoca "ingwenya" kufanele kwenziwe kwisisu esingenalutho, ukulalela inhlalakahle, kungabi nhlobo ukuvumela ukwelula noma ukulimaza emisipha kanye namalungu. Ukuzivocavoca kufanele kuletha injabulo, ubuhlungu - i-alamu.
Ukuzivocavoca kwe "ingwenya" yangemuva yokulimala kwama-intervertebral disc, iziphambano zomgogodla, i-osteochondrosis, i- radiculitis , ukuphazamiseka kokujikeleza esifundeni sezintambo kanye nezinye izinkinga eziningi zisiza. Kubantu abanempilo, lezi zivivinyo zisiza ukuthuthukisa ukuguquguquka nokuqinisa imisipha yangemuva. Izinkimbinkimbi ezihlukile ezihambisana nezifo ze-discogenic esigabeni sokukhushulwa.
Isiyinkimbinkimbi sokuzivocavoca ekuqiniseni umhlane nomgogodla "ingwenya"
- Isikhundla sokuqala (NP) sezivivinyo ezine zokuqala sezingemuva, izingalo zihanjiswe ezinhlangothini ngehlangothini elingemuva phansi. Imisindo isolulwe, ihlukaniswe ububanzi bamahlombe, izithende zihlala phansi. Ukuphikisana kwenziwa ngale ndlela: ikhanda liphendukela ngakwesokudla, umzimba kanye nemilenze - ngakwesobunxele (ithanga langakwesokudla ngesikhathi esisodwa liphuka phezulu).
- Amathanga ndawonye, aguqa ngamadolo, izinyawo ziphumula phansi. Uma uphazamisa, ikhanda lijika linye, imilenze iwela komunye.
- Imilenze iguqa ngamadolo futhi ihlukanisile ngokubanzi ngangokunokwenzeka, izinyawo nezinyawo zithinta phansi. Uma uphazamisa umgogodla, zombili imilenze yobude obude kufanele ifinyelele phansi.
- Umlenze owodwa ugobile futhi uhlezi phansi, owesibili - uhlala kuqala, uthinta indawo ye-ankle ngaphezu kwamadolo. Uma kuphazamiseka ukuthi kubalulekile ukubamba isikhundla semilenze bese ubeka ngangokunokwenzeka phansi.
- I-NP - ihlezi, imilenze ihlukanisiwe ngecala lobubanzi behlombe futhi lendlala, izintambo zicindezelwa phansi, izandla zihlehliswa futhi zigcine umzimba unomgogodla oqondile. Uma uphazamisa, ikhanda liphendulela kwelinye icala, umzimba - ohlangothini oluphambene (umlenze ne-buttock uvela phansi).
Njalo uma ubuyela e-NP, ukuguqulwa kwenziwa ngendlela ehlukile. Kubaluleke kakhulu ukugcina umgomo wokuphefumula: ukuphikisana nokuphuza, ukuma kancane, ukubuya - ekuphumuleni. Ukuzivocavoca kuphindwe izikhathi ezingu-4-5.