Pulogalamu Yowonongeka Yowonongeka

Pafupifupi anthu asanu ndi mmodzi pa khumi aliwonse adzalandira zizindikiro za ululu wakupweteka nthawi imodzi m'moyo wawo. Bedi limagwiritsidwa ntchito kuti likhale lolimbikitsidwa mwamsanga pambuyo pa kuvulala kumbuyo, komabe, izi sizikutchulidwanso. Tsopano zikuperekedwa kuti muyambirenso ntchito zanu za tsiku ndi tsiku mwamsanga mutatha kuvulaza. Mukangokhoza kupirira, kulumikiza ndi kulembetsa minofu kumbuyo kukulimbikitsidwa.

Pulojekiti yobwezeretsa kubwezeretsa ziyenera kukhazikika pamodzi ndi kulimbikitsa. Minofu ya m'mimba iyenera kuphatikizidwa pamene ikuthandizira kubwezeretsa kumbuyo pothandizira kukhazikika kwa msana. Zotsatira zotsatirazi ziyenera kuphatikizidwa kuti zikhale ndi pulogalamu yabwino yowonzanso.

Onetsetsani kuti muwone dokotala musanayambe izi, kapena pulogalamu yochita masewera olimbitsa thupi kuti mutsimikizire kuti ndibwino kuti muchite zimenezo.

Akutsitsira Anu Low Back

Zowonjezeretsanso :

1. Lembani m'mimba mwanu
2. Dzipangirani nokha pamakona anu akukuthandizani kumbuyo kwanu
3. Yambani kuwongolera mphuno zanu, kupitilira kumbuyo kwanu
4. Pitirizani kuwongolera makutu anu mpaka kumveka bwino
5. Gwira masekondi 15
6. Bwererani ku malo oyamba
7. Bweretsanso maulendo 10

Mphaka Ikani:

1. Pita pansi pansi pa manja ndi mawondo
2. Pewani kumbuyo kwanu kumalo otentha (monga kamba ikugwedeza)

1. Pitirizani kugwedeza mpaka mutamveketsa mokoma kumbuyo kwanu
2. Gwira masekondi 15
3. Bwererani ku malo oyamba
4. Bweretsanso maulendo 10

Hip Rolls:

1. Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi
2. Tembenuzani mutu wanu kumanzere pamene mupumula ndi kugwada pansi pansi pambali kumanja pomwe mutembenuza thunthu lanu

1. Gwirani chiwerengero cha zisanu
2. Bwererani ku malo oyambira
3. Tembenuzani mutu wanu kumanja pamene mukutsitsimutsa ndi kugwada pansi pansi pambali kumanzere ndi kutembenuza thunthu lanu
4. Gwirani chiwerengero cha zisanu
5. Bweretsanso maulendo 10

Kulimbitsa Zochita Zanu Zomwe Mumachita

Kuchita Zovuta Kwambiri:

1. Ikani nokha pazinayi zonse, manja anu ndi miyendo ikuthandizani pansi
2. Pang'onopang'ono tambani mwendo wanu wakumanzere kumbuyo kwanu
3. Onetsetsani kuti msana wanu umakhala wowongoka ndi wofanana ndi pansi
4. Gwiritsani ntchito malowa kwa masekondi asanu kapena asanu
5. Bwerezerani pogwiritsa ntchito mwendo wotsutsana

Luso Lolunjika Limakwera :

1. Ugone pambuyo pako
2. Bwerani mawondo anu madigiri 15
3. Lembani minofu yanu ya m'mimba kuti mutukuke mapazi anu pansi muwongolera ngati arc pamwamba pa mutu wanu
4. Pang'onopang'ono (mofanana ndi kayendetsedwe kameneka) bwererani miyendo / mapazi anu pansi
5. Bweretsanso maulendo 10
6. Bwerezerani zochitika m'mimba mwanu monga Kuwona Kowongoka Kwambiri Kwambiri

Khalani Ups:

1. Ugone pambuyo pako
2. Bwerani mawondo anu pamalo abwino
3. Chotsani zala zanu kumbuyo kwanu
4. Dulani mutu wanu, mapewa, chapamwamba ndi kumsika pansi - osaposa mainchesi sikisi
5. Gwiritsani ntchito malowa kwa masekondi asanu
6. Pang'onopang'ono mubwere ku malo oyamba
7. Bweretsanso maulendo 10

Monga nthawi zonse, kambiranani pulogalamu iliyonse yothetsera vuto ndi dokotala wanu.

Ngati chinthu china chikuyambitsa kupweteka, musiye ntchitoyo mwamsanga. Zochitazo ziyenera kuchitidwa katatu patsiku.

Ngati muli ndi ululu wammbuyo kapena sciatica, mungapindule ndi kugwira ntchito ndi wodwalayo kuti muzitha kuchipatala. Wodwala wanu wodwalayo akhoza kukuwonetsani zomwe mukuchita kuti muchite ngati ululu wanu uli wovuta , ndipo iye akhoza kukuthandizani kuti mupite patsogolo mwazochita zanu zammbuyo. Wodwala wanu wathanzi angakuuzeni zomwe muyenera KUCHITA ngati muli ndi ululu wakupweteka .

Kuonetsetsa kuti msana wanu uli ndi thanzi labwino kuti mukhale ndi mphamvu zogwira ntchito. Funsani dokotala wanu ndi PT, ndikuyambitseni pulojekiti yowonongeka yomwe ikugwirizana ndi zosowa zanu.