Pezani Mayendedwe
Kujambula ndi chimodzi mwa njira zowonjezera zolimbitsa thupi zomwe zimaphunzitsidwa kuti azitha kuyamwa odwala pa nthawi yoyamba ya mankhwala. Kawirikawiri, wodwala wanu adzakufunsani kuti mukhale ndi luso lokhazikitsa njira zolimbitsa thupi musanayambe kuchita masewero olimbitsa thupi.
Cholinga cha kujambula, komanso kupweteka m'mimba ndi njira zofananamo, ndikutsegula minofu yanu ya m'mimba.
Malinga ndi malo awo, omwe ali pafupi kwambiri ndi mzere wa msana ndi mapepa, minofu ya m'mimba imatha kukhala ndi mphamvu zambiri pa ubwino wa msana wanu.
Chifukwa china choti muphunzire njira zamakhalidwe abwino musanayambe kuchita masewera olimbitsa thupi ndikuti ayamba kuphunzitsa ma stabilizers kuti agwire ntchito pamene mukugwira ntchito. Kuti izi zitheke, mungaganize za kujambula-koyenda ngati kutentha kwa minofu yanu, kukonzekeretsa kuti apange thunthu, nsana ndi msana kumbali zonse.
Mu bukhu lawo, Therapeutic Exercise: Maziko ndi Maphunziro , odwala matupi a thupi Carolyn Kinser ndi Lynn Allen Colby amafotokoza kuti pazochitika zonse zogwiritsira ntchito zolimbitsa thupi pakalipano pakagwiritsidwe ntchito, kugwiritsa ntchito njirayi ndikobwino kuti mutenge minofu ya m'mimba ndi multifidus kuti mgwirizano pamodzi. Chifukwa chotsutsana ndi multifidus ndizofunikira kwambiri popereka msinkhu wa msana, "kugwirizanitsa" kumeneku kumatchedwa, ndikofunika kwa msana wanu.
Pano pali Momwe Mungayesere Mujambula
Lembani pansi kapena muzitha kupanga zojambulazo. (Supine kumangotanthauza kugona kumbuyo kwanu, pamene nthawi zambiri imakhala ikugona m'mimba mwako.) Mukhozanso kuyesa malo onse a 4-(m'manja mwako ndi mawondo ndi thunthu lanu ndi mutu wofanana ndi pansi.)
Ndikupangira kuphunzira njirayi mu khola lagona, lomwe ndi malo apamwamba pomwe mawondo anu ali ogulidwa ndipo mapazi anu ali otsika pansi. Mutapindula bwino, dziwani nokha ku malo ovuta. Gwiritsani ntchito malo onse a 4s ngati malo ena ali osasangalatsa, kapena osiyana.
Khalani Osalowerera Ndale
Poyamba, yambani msana wanu. Chofulumira kwambiri, ndipo chimodzi mwa njira zabwino koposa, njira zowonetsera izi ndi kufufuza "zovuta" pa malo amodzi. Chifukwa chomwe izi zimagwirira ntchito ndikuti makola anu a msana ali pakati pa mafupa anu awiri amkati. Choncho, pamene mapirawo amatha, msana umatsatira. Pogwiritsa ntchito mapirawo kutsogolo (kutsogolo) ndi kumbuyo (kumbuyo) mumasuntha msana wanu. Pofufuza malowa, mumakhudzidwanso ndi maulendo anu (zomwe ndi zomwe tikufuna.)
Gawo 1 Yambani Pelvis Yanu Kumbuyo, kenako Pitani
Pendeketsani pakhosi lanu kuti likhale lolowera pamtunda . Pitani kutali komwe mungathe kupita popanda zopweteka kapena zovuta. Lekani kupita ku malo ndikubwerera. Kenaka, sungani kutsogolo kwanu pamphuno mwachitsulo chamkati, kachiwiri, kumangopita kumene mungathe popanda kupweteka kapena kusokonezeka. Bwerezani izi nthawi zingapo mpaka mutapachika.
Khwerero 2 Bwerani Kumalo
Tsopano popeza mwakhala mukuchita zinthu mopitirira malire, bweretsani khutu lanu pakati pa njira ziwirizi. Zikomo! Mwayamba kukhazikitsa ndale. Iyi ndi malo oyamba ophunzirira kujambula.
Dulani Minofu Yanu Yamimba
Kuchokera pamenepo, tengani zabwino mkati. Exhale, ndipo monga momwe mukuchitira, jambulani minofu yanu ya m'mimba kupita kumsana wanu. Lolani kutuluka kukuthandizeni "dzenje" m'mimba mwathu.
Chofunikira apa ndi kusaloleza kayendedwe kena kapena zovuta kukuthandizani. Ndikokuyesa, ndikudziwa, ndipo mwina mumatha kapena kusuntha popanda kudziŵa. Koma kuti mugwiritse ntchito njirayi molondola, muyenera kuyesa thupi lanu kuti muthetse mitsempha yambiri ndikusiya.
Madera ambiri a ntchito yosafunikira, kupanikizika kapena kupweteka kwa minofu kuti muziyang'anitsitsa ndizo nthiti za m'munsi, m'mimba (kuthamanga), ndi / kapena kuponderezedwa kupyolera pamapazi.
> Zotsatira:
> Kinser, C., Colby, LA, Kuchita Zochita Zochizira: Maziko ndi Njira. 4th Edition. FA Davis Company. Philadelphia, PA. 2002.