Emuva Healthy - isihluthulelo siphumelele ekuphileni futhi unempilo

Emgogodleni - isisekelo umzimba ube nempilo. Gada isimo sakhe kuyadingeka ngoba umthwalo phezu emgogodleni kuyinto cwe. ushayela imoto, ukusebenza-computer ehhovisi, izinsimbi ephakamisa futhi ukuhlala isikhathi esijana ngezinyawo zawo - nokuthile ababengambeka ezibhekene cishe wonke umuntu. Izifo yomgogodla kanye ukuma disorder zisenza sibe izinkinga eziningi. Uhlelo Fitness okuhloswe ngaso kokulungisa indlela yekuma bese ukuqinisa imisipha emuva, ukusiza ukuba sizigweme. Kulula kakhulu ukuvimbela isifo esingayenza ngaphandle kokuthi siphathe.

yokuzijwayeza umgogodla

Uhlelo "Healthy emuva" - omunye ekhethekile nethambile ukuqina izinhlobo okuhloswe ngaso kwenaba kwemisipha ukuthi ubambe emgogodleni sikhundla lengiyo. Izivivinyo zenzelwe yokwelula kwemisipha nemisipha ngokuphepha: bayoba ngcono futhi ubuyisele ukuhamba umgogodla, susa ukucindezeleka okungadingekile futhi uphumule izingxenye abapholile ngemuva.

"Healthy Emuva" - uhlelo ukuqina eyenzelwe yokutakula kanye nokuvimbela izifo yomgogodla. isethi Ngokukhethekile ezikhethiwe umzimba sokuthuthukisa ukuhamba kanye nezimo of ngemuva Kunconywa kokubili amadoda nabesifazane. Amakilasi zenzelwe amazinga ehlukene ukuqeqeshwa, ngakho-ke, kufanelekile bonke, kungakhathaliseki ubudala noma ngokomzimba. Ukuqeqeshwa kuzosiza labo abafuna ukulondoloza impilo yomgogodla futhi sithuthukise indlela omi ngayo.

Injongo uhlelo "Healthy emuva"

Lesi sakhiwo kusiza ukuxazulula izinkinga eziningana:

• akha ukuma lesifanele ;
• ukufunda imisipha emuva obunzima, walala;
• asuswe intervertebral ingxenye ukucindezeleka abuhlungu;
• welulele imisipha, okubangela deformity yomgogodla;
• ukuqinisa imisipha corset umzimba;
• ukusebenza imisipha gluteal, njengoba nje kuvamile namanje - ukusekelwa emgogodleni.

Emgogodleni - umnyombo umzimba

emuva Healthy - isihluthulelo siphumelele ekuphileni futhi unempilo. Half of the izifo lemikhuhlane kubangelwa izinkinga nalo. Ngokuvamile, baningi ngisho nokuwabona ukuthi umkhuhlane, isiyezi, ukukhathala - lawa izimpawu ukuqala izifo yomgogodla. umgogodla, isitho ebaluleke kakhulu isimiso sezinzwa, elise umsele umgogodla futhi uyazifeza emsipheni amaza ebuchosheni. Ngakho-ke kubaluleke kakhulu, ngaphandle kokulinda ukuba buhlungu siqhamuke nje futhi sinamandla, banake yomgogodla. Nazi ezinye zezimpawu ezingase zezinkinga incipient:

• Ukudlikizela;
• enkingeni ilele;
• ukukhathala ukucobeka;
• emaphilisini ekhanda esifundeni occipital;
• nobuhlungu entanyeni;
• imisipha;
• ezidabukile ubuhlungu emuva, imilenze, izibunu;
• ubuhlungu ekuseni kabuhlungu emgogodleni thoracic kanye lumbar;
• ubuhlungu "esiswini";
• imibimbi ezijulile ekuseni isiphundu sabo ebunzini;
• yesibili kwesilevu et al.

Contraindicated eziyinkimbinkimbi "Healthy emuva" I-izifo yomgogodla, kulandela ukugasela futhi ilimele kabi, labo hernia intervertebral futhi ukwephulwa indlela omi ngayo. Ngaphambi kokuthi uqale ukuqeqeshwa kulezi zimo, kufanele kudokotela.

izinhlobo umzimba

Isakhiwo umzimba elula ukuvimbela hhayi kuphela izifo yomgogodla, kodwa futhi kukusiza ukuba belaphe abaningi babo. Ukuvivinya umzimba njalo kuyokusiza ukuba bayakhohlwa ubuhlungu emuva kwakhe. amakilasi Fit nezalo ukuma ukulungiswa. Yini umzimba ziyingxenye yesimiso "Healthy emuva '? Umzimba for yomgogodla wesibeletho, thoracic kanye lumbosacral. Ngenxa yalokho, uhlelo uyakucabangela izici ngamunye kanye nezidingo ngamunye.

"Healthy Emuva" - uhlelo ukuqina. inzuzo

Umzimba for yomgogodla wesibeletho ngcono ukugeleza kwegazi ebuchosheni futhi, ngenxa yalokho, ukunciphisa ingozi yokushaywa unhlangothi. umsebenzi sici ukuthi ayinangozi futhi usize ukuqeda izifo eziningi: ikhanda, isiyezi, ukuqwasha, inkumbulo ukungakhuli. umthwalo nsuku zonke futhi ukucindezeleka ekugcineni kuholela spasm kwemisipha ukuthi ngawakhamela imithambo yegazi nezinzwa. Yingaleso sikhathi, nokuzivelelayo izifo abalwe ngenhla. Umthelela oqabulayo entanyeni umzimba ukuthi nenza imisipha ejulile. I spasm kuyehla nasentanyeni iba sikhululeke kakhudlwana futhi ephathekayo.

Bonisa usizo thoracic ukuqeda ubuhlungu esifundeni interscapular nasesifundeni thoracic. umsebenzi Ukungawuvivinyi umzimba, kanye ukuma ayilungile, ezifana ithelevishini computer noma ubuka, phambili ukuba nzima ku kwemisipha, ngenxa yalokho, le displacement amathambo futhi akwazi ukugcina. Kungabangela senhliziyo, izinso kanye namaphaphu. qikelela ukuthi yomgogodla nokuqiniswa esifike imisipha thoracic kuncishiswe ingozi izifo ezingathi sína kwababhemayo.

ingxenye Sacral obangela ezinqeni ukhalo. Kubalulekile ukuqinisa imisipha umnyango, njengoba yizifo ezihlobene nokungabikho imilenze, isifo sesinye, nezinkinga zobulili - eziningi zalezi zifo abahlangene izinkinga yomgogodla sacral.

3 umzimba kubalulekile ukuze imihlane ukhathele

Lezi umzimba elula Kunconywa ukuba indlu bebodwa. Thatha ngibabone uma elukhuni noma kunzima ukuqondisa. Ungafaka nabo eziyinkimbinkimbi main.

1. Ukuphumula. Isikhundla kangcono lonke emuva - ukuba ahlale phansi izinqe zabo yakho izithende zakho, izingalo enwetshiwe phambi kwakhe, round wakhe emuva, ebunzini lakhe ncike phansi. Ukuze wamukele lesi isikhundla futhi uphumule.
2. Ukuze imisipha rhomboid. Balala phasi ngobuso, ebunzini lakhe ncike phansi. Izandla chaza esandleni ngesikhathi ukuphakama emahlombe. Izandla saphakanyiselwa esiphezulu futhi kancane sehliselwe phansi.
3. On the dorsi latissimus. Yima endaweni lunge, isandla bancibilika welula phansi. Umhlane abushelelezi, umzimba kuhambisana phansi. Hand wazibuza yona futhi kwehlisa.

Qinisekisa ukusebenza kohlelo "Healthy emuva" Izibuyekezo labo abasebenza kanye uyaqhubeka ukuzivocavoca. umuzwa njalo ukungezwani intamo, amahlombe futhi emuva engenhla kusukela umsebenzi eside ngesikhathi computer ngokoqobo emva ekilasini lokuqala. Ukhwaliti ubuhlungu emuva kuyehla emva ekilasini lesihlanu, futhi kukhona lula. Ngemva kwezinyanga ezintathu ukuqeqeshwa ngcono nezimo of emgogodleni ukuze, nahlulele by ukubuyekezwa, eziningi ngokokuqala ngqá ekuphileni kwakhe, kungathi uma ukuncika phambili uthole izandla zakhe phansi ngaphandle ubuhlungu futhi umzamo.