Ake ufunde indlela yokwelula kahle emuva

Futhi niyazi ukuthi ukunyakaza yakho nokuma komzimba wakho bathini mayelana iminyaka yakho? Famous ezemidlalo uchwepheshe Joseph Pilates wathi ngesikhathi engu-umzimba womuntu kuncike ngqo impilo emuva kwakhe. Uma kuwukuthi okunempilo, bese uzoba bheka omncane futhi uzizwe kangcono. Uma uchitha isikhathi esiningi ukwenza izivivinyo umhlane, izithombe zazo okwethulwa kulesi sihloko, kuyokusiza wandise muscle ithoni, ngenxa okuyinto ungakwazi ngcono ukubukeka kahle, bazizwe bephilile ngesikhathi esifanayo ibe ngendlela enhle. Labo abafuna ukuqinisa imisipha emuva futhi ngesikhathi esifanayo abaphethwe ubuhlungu endaweni yakhe, kufanele abe nesithakazelo isivivinyo esilandelayo ngempumelelo futhi ewusizo.

Indlela yokwelula emuva ngosizo umsebenzi, "Elula ngemuva"?

Uma ufuna uphumule izinzwa zakho, kungcono umsebenzi ngawe. It kudingeka kwenziwe nsuku zonke, mhlawumbe ngokushesha ngemva esikoleni noma emsebenzini - kulesi simo, uyozibonela umphumela oyifunayo. Ngokwenza kanjalo uzokwazi ukusebenzisa imisipha besisu, flexors futhi extensors sokukhubazeka komgogodla. Hlala phezu mat, vypryamte emuva, emahlombe uphumule, izingalo ukunweba phambili, ukubeka ehlombe-ububanzi wabahlukanisa. 90 degree izinyawo goba. Thatha umoya kakhulu. Exhaling, kancane uqale ukwehla, ngesikhathi round yomgogodla kanye ukudonsa izandla zakho phambili. Khokha umoya bese udonsa emgogodleni. Njengoba exhale, unbend izinzwa zakho, kusukela emuva. Ekupheleni qondanisa amathambo nomgogodla wesibeletho. Ingabe 4 amasethi okungenani.

Indlela yokwelula emuva ngosizo umsebenzi "Ukudonsa imilenze?"

Ukusebenzisa alandelayo azokusiza yokwelula ephansi emuva imisipha kanye nemisipha besisu. Uma ungazi indlela yokwelula emuva yakho, bese lala mat emhlane wakho, phakamisa ikhanda lakho futhi emahlombe phansi, kuyilapho zingaphazamisi imisipha besisu. Emahlombe kufanele waqonda. nomlenze wesokunene ukugoba ngesikhathi edolweni, lapho edonsa wakhe esifubeni, lesandla sakhe sokhohlo ephakanyiswe 45 degrees. Ngu uphendulela imilenze yami, zokuwadonsela lapho edonsa yona ngomlenze wakhe owodwa, bese omunye. Ukuze kuqiniswe umthwalo amadolo akusho sisondele uphawu 90 degrees. Phinda lokhu izikhathi ezingamashumi amabili, ukukhumbula ukuba njalo ukudweba esiswini bese udonsa kakhulu umoya. Kuyadingeka yokwelula abdominals futhi wehlise back imisipha.

Indlela yokwelula emuva yakho usebenzisa "Mist!" Ukuzivocavoca?

Lena enye yezinhlobo ezingu izivivinyo ethandwa kakhulu. Ukucabanga ukuthi yokwelula imisipha emuva, kungcono lokukhetha ukuthi njengoba wakwenza ngokuzimisela ekunciphiseni kwabo ngesikhathi umsebenzi, wena usebenza ngesikhathi esifanayo futhi abdominals.

Ukulala kwakhe esiswini sakho, udinga yokwelula izinyawo zakho kanye izingalo eceleni. Inhale, bese ukudonsa imisipha yakho besisu. I thorax nenhloko iphakame kancane, ekhaleni sibhekiswe phansi. Intamo ngesikhathi esifanayo kuhlala umugqa ezivamile nge yomgogodla.

Izinyembezi ogqozini kusukela phansi umlenze kwesokunxele kanye nasengalweni, bahlale kule ndawo. Khona-ke phakamisa ingalo yakho kwesokunxele nasemlenzeni wesobunxele, bese ungajahi ngaleso sikhundla. Kwamathanga nasesifubeni isidingo kwehlukaniswa phansi. Ungayeki ushintsho izandla nezinyawo, ukuphefumula ngaphandle nangaphakathi yanjalo ku-akhawunti ezinhlanu.