Sonke sabhekana nobuhlungu esifundeni se-lumbar, esingaba khona neze isizathu. Into ebuhlungu kunazo zonke ukuthi esikhathini esizayo lesi sizathu esincane singabangela inkinga yempilo ebalulekile. Ngokuvamile kaningi ezimweni ezinjalo, umgwaqo udokotela kuphela.
Noma kunjalo, ngaphambi kokuba sivakashele umlindi, akunzima kakhulu ukukhomba izinhlungu ezibangelwa ubuhlungu bendawo. Kwezinye izimo, abantu baphendukela kumuthi ongewona wendabuko. Sizolandela indlela ehlolwe futhi sifunde imishanguzo engokomzimba efanele, okwenza nsuku zonke, ungakwazi ukunciphisa kakhulu ubuhlungu futhi uvimbele ukulimala okusemandleni omgogodla.
Ukuzivocavoca ubuhlungu be-back
Uma uhlala noma ume, isipiliyoni somgogodla umthwalo omkhulu. Uma ushayela futhi uguqula, umthwalo wanda nakakhulu. Lapho imisipha ngokwawo, eyisekela lomgogodla, ingathuthuki kahle, ingxenye enkulu yomthwalo iwela kuma-discs intervertebral, okungabangela umonakalo. Uma usuvele ubhekene neqiniso lokuthi ubuhlungu buhlinzeka emhlane ongaphansi, khona-ke into yokuqala okumele ukwenze ukuqinisa imisipha yangemuva. Ngendlela, umgogodla usekelwa kanye nemisipha yomshini wesisu, ngokungavamile. Yilabo, ngokudala ingcindezi yangaphakathi, bangakwazi ukugcina umgogodla endaweni eqondile. Lokhu kudala uhlobo lwe "muscle corset".
Abantu abanesifiso sokwenza i-yoga bayavuma ukuthi kunezinhlobo zokuzivocavoca ezingaphilisa ubuhlungu obukhulu emuva:
- Okokuqala kwalokhu kusetshenzwa "ikati". Ngomoya ophuthumayo, siyazibuyisela emuva emuva ngangokunokwenzeka, siphindaphinda ukugoba kobowla. Ngemuva kokuthi sifinyelele esimweni esifanayo sokuqala futhi sesivele siphefumlelwe sibheka phansi, ngenkathi siphakamisa amakhanda ethu. Phinda okungenani izikhathi ezingu-15.
- Ukuzivocavoca kwesibili futhi kuhlaziya kahle izinhlungu zokudonsa emhlane ophansi. Kodwa-ke, kunenzuzo eyodwa: kungenzeka ukuphambanisa umshini ophezulu, ngaphandle kokulimaza emuva. Isikhundla sokuqala - silele ngemuva, izandla ngemuva kwekhanda, imilenze ebubanzi bamahlombe, eguqa ngamadolo. Ekuphumuleni kwethu siphakamisa isikhala saphezulu. Phinda izikhathi ezingu-10-30. Kubaluleke kakhulu ukuthi ungabhidli phansi phansi kwakho phansi.
- Futhi umsebenzi owaziwa kahle wezinhlungu emgodleni: "umhlathi omncane". Silala ngesisu, nge-exhalation, sikhuphule izintambo phezulu, bese uyanciphisa ngobumnene. Kubaluleke kakhulu ukungenzi ukunyakaza okungazelelwe lapha. Ukuphinda kwenze izikhathi ezingu-10-30. Uma kwenzeka ukuthi kunezinqubo zokuvuvukala emzimbeni, lokhu kuvivinya kuzoqinisekisa ukugeleza kwegazi ku-foci yokuvuvukala, okunomthelela omkhulu wokuphulukisa.
- Ukuzivocavoca okuqakathekileko kuzokuqinisa izandla, begodu godu welula imisipha engemuva. Themba esiswini sakho, kangcono kwenye uhlobo lombhoxo. Ukugoba izikhali futhi uthathe isikhundla lapho ingxenye engaphezulu ye-trunk izobe ikhululekile ngangokunokwenzeka. Njengoba usuqondisile izingalo zakho, udinga ukuphakamisa kancane kancane isifuba sakho futhi kungcono ukukwenza ngokuphezulu ngangokunokwenzeka. Ngalesi sikhathi, isikhumba sizogoba. Bamba kule ndawo ngamasekhondi ambalwa bese ubuyela esimweni sokuqala. Njalo uma wenza lo msebenzi, zama ukuphakamisa isiqu esiphezulu kakhulu. Sizokwenza okuphindaphindiwe okunjalo 15-20.
- Emva kwakho konke ukuqeqeshwa, qiniseka ukuthi unikeza ukuphumula kwakho emuva. Hlala emadolweni akho, umhlane wakho ukhululekile ngangokunokwenzeka phansi. Amandla kudingeka adlule phambili. Kulesi sikhundla, udinga ukuqamba amanga imizuzu emibili.
Qaphela imithwalo
Izenzo ezingenhla ziphumelela kakhulu ekwelapheni ubuhlungu obubuhlungu emuva. Kodwa musa, uzizwe njengeqhawe, zama ukuwabulala ngokusebenzisa ubuhlungu. Into ebaluleke kakhulu ukuthi umzimba ukhululekile. Khona-ke umbuzo: "kanjani ukukhulula ubuhlungu emhlane ongezansi" - ngeke ume phambi kwakho.