Ukulimala emgodleni kuyingozi kakhulu futhi kuvame ukuholela emiphumeleni enzima. Ngakho-ke, umuntu ngamunye kudingeka adabule emuva, futhi ikakhulukazi ngemuva kwesihenqo, ngoba ayisekeli kuphela umgogodla, kodwa nazo zonke izitho zangaphakathi. Ukuvocavoca esikhwameni - isincomo odokotela abaningi. Yilesi sihloko esizobe sinikezela isihloko sethu. Ngiphakamisela ukunaka izivivinyo eziphakanyisiwe kule nkinga. I-gymnastics yokwelapha yesikhumba yenzelwe noma yimuphi ubudala, ngakho-ke ingenziwa ngezingane kanye nabantu abadala.
Ukuzivocavoca ngezinhlungu zomhlane
- Thatha indawo enezingqimba phansi, ukugoba kancane imilenze yakho, futhi welule izandla zakho emzimbeni. Kungakapheli imizuzwana emi-3 udinga ukucindezela emuva phansi, bese uphumule. Phinda lokhu kusebenza okungenani izikhathi ezingu-10. Uma kulula kuwe ukwenza lokhu, ungakwazi ukuphoqa umsebenzi wakho. Kulokhu udinga ukwelula imilenze yakho.
- Ngaphandle kokushintsha isimo, bhonqa amadolo bese ugoqa izandla zakho. Kuyoba kuhle uma uphatha ukuguqa ngamadolo akho esifubeni sakho. Umsebenzi wakho ukugcina uhlangothi lucindezelwa phansi. Hlala kule ndawo imizuzwana engu-3 bese unciphisa imilenze yakho. Yenza cishe izikhathi ezingu-12.
- Manje hlala phansi futhi uncike ezandleni zakho, udonse imilenze yakho phambili. Tindisa ikhanda lakho ngendlela yokuthi i-chinja yakho icindezelekile ngokumelene nesifuba sakho. Udinga ukugoba emuva ukuze i-back back yakho igcwaliswe. Manje kancane kancane wehlisa phansi kuze kube semasekhondi angu-3 uphinde uphumule. Phinda lo msebenzi izikhathi ezingu-12.
Uma uzizwa ubuhlungu emhlane ongezansi, ukuvivinya umzimba kuzosiza ekunciphiseni lesi simo, bese usususa ngokuphelele.
Ukuvocavoca kwe-back back nge-osteochondrosis
Inkinga enjalo ingabuka kuphela kubantu asebekhulile, kodwa nasebusheni. Umsebenzi oyinhloko ukuqinisa imisipha ukukhulula umthwalo kusuka emthonjeni. Ngiphakamisela ukubuka ukuthi yiziphi izinto zokuzivocavoca nsuku zonke okufanele zibukeke.
Ukuvocavoca ngemuva kweBubnovsky
- Beka phansi bese wamukela isikhundla - ugcizelele emadolweni nasezintendeni. Umsebenzi wakho wokuphefumula kungenzeka ngangokunokwenzeka ukuguqula isipele, futhi ngokuphefumulelwa phansi. Zama ukwenza konke ngokushelela. Phinda ukuvivinya umzimba izikhathi ezingaphezu kuka-20.
- Ukuhlala esimweni esifanayo, udinga ukuhlala ngakwesokunxele sakho, bese udonsela emuva (i-twine yesibili).
Manje bhonqa bese uphonsa ingalo yakho kwesokunxele phambili. Umsebenzi wakho ukuqhubekela phambili, ukushintsha isimo sezandla nezinyawo (kwesokunxele / kwesokudla, kwesokudla / kwesobunxele). Ungaphindaphindi kuka-20. - Thatha isikhundla - ulele emhlane wakho, ugobe imilenze yakho, welule izandla zakho ngemuva. Udinga ukuphuma ukuze ususe i-pelvis kusukela phansi futhi ngokugcwele, kodwa ngokushelela, ugobe, ngokuphefumula ukuba wehle. Yenza lo msebenzi izikhathi ezingaba ngu-20.
Ukuvocavoca kwe-back back ne-hernia
Kumele ukhumbule ukuthi i- hernia yimbangela yezifo eside emgodini. Udinga ukuthuthukisa umzimba ozobe ulungile kuwe, futhi ngeke kubangele ukuzwa okubuhlungu. Khumbula ukuthi izakhiwo zokuzivocavoca ezinqeni ezinomhlanjesi akufanele zibandakanye nezenzo zokuzivocavoca lapho kudingeka khona ukuguqula i-trunk noma ukugxuma.