Tora Matanho
Kuita mune imwe yenzira dzinoverengeka dzakadzika dzakadzidziswa kudzidzisa varwere munguva yekutanga mapepa ekurapa. Kazhinji kutaura kwako, mushonga wako achakubvunza iwe kuti uwane humwe unyanzvi nehutano hwekugadzirisa hutungamiri usati waenderera kune "hurumende" yekusimbisa maitiro ekusimbisa.
Chinangwa chekugadzirisa mukufambisa, uyewo kubhekwa kwemuviri uye nzira dzakadaro, ndeyekuita yako yakadzika mumagunha emagetsi emagetsi.
Kubva pane chinzvimbo chavo, icho chiri pedyo zvikuru nemutsara wako wespinha uye mapepa, musana wemaginha wemasimba anogona kuva nemasimba akawanda pamusoro poutano hwemutsipa wako.
Chimwe chikonzero chekudzidza maitiro ekugadzirisa hutano usati watora maitiro chaiwo ndeokuti anotanga kudzidzisa matanho ako ekushanda iwe uchiri kushanda. Kuti uite izvi, iwe unogona kufunga nezvekugadzira-mukugadzirisa sechidziya-chepamusoro pamisungo yako yepamusoro, uchivagadzirira kuita chitunha, cheputi uye mushure mutsva munzvimbo dzose.
Mune mabhuku avo, Therapeutic Exercise: Foundations and Techniques , varapi vemaviri Carolyn Kinser naLynn Allen Colby vanorondedzera kuti pane zvose zvinotanga kushandiswa kwekugadzirisa matanho ekugadzirisa iye zvino muchipatara, kushandiswa mukugadzirisa zvimwe zvakakosha pakuwana mishonga inoputika mumimba uye multifidus kubvumirana pamwe chete. Nemhaka yokuti mutsara uye multifidus ndiyo inonyanya kupa zvipo kumutsipa wako wemusana, iyi "co-contraction," sezvinowanzozivikanwa, ndiyo inokosha yekudzokera kwako.
Heino Nzira Yokuita Dhiyo Maneuver
Rara pasi mune zvinyorwa kana kuti unogona kutora mufananidzo. (Supine zvinoreva kungovata pamusana wako, asi zvinowanzoreva kurara pamudumbu mako.) Unogonawo kuedza munzvimbo yose ye-4s (pamaoko ako nemabvi nemutanda wako uye musoro uchienderana nechomukati.)
Ndinokurudzira kudzidza nzira yacho muhombodo yakanyarara, iyo inzvimbo yepamusoro apo mabvi ako akadzikamisa uye tsoka dzako dzakadzika pasi. Mushure mokunge mawana ruzivo, zvipedza iwe pachavo. Shandisa nzvimbo yose yechina kana dzimwe nzvimbo dzisinganzwisisiki, kana kuti dzakasiyana.
Ita Kuti Pave Neutral
Kutanga, simbisa kutora kwako kwepakati. Inokurumidza, uye imwe yenzira dzakanakisisa, nzira dzekuita izvi ndeyokuongorora "zvakadzama" zvepachigaro chako chepacvic. Chikonzero ichi chinoshanda ndechokuti makopesa ako emumapapiro ari pakati pemapoka ako maviri epilvic mushure. Saka kana mapepa achifamba, mutsara unotevera. Nokunyengedza mapapiro mberi (anterior) uye kumashure (posterior) iwe unofambisa musana wako, zvakare. Nokutsvaga nzvimbo idzi, iwewo uchange uine hutano hwehutsika hwenyu hwemhepo pasi nehanho (izvo ndizvo zvatinoda.)
Danho 1 Edzai Pelvis Yenyu shure, uye Enda mberi
Dzorera mapepa ako zvakare kumashure kweperivic pfupa . Enda kure uko iwe unogona kuenda pasina kurwadziwa kana kusagadzikana. Rega kuenda panzvimbo yacho udzoke. Zvadaro, tanidza mapepa ako mberi kuenda kune rimwe remapapiro rakaputika, zvakare, rinongoramba richienda pane iwe unogona kunze kwekutambudzika kana kusagadzikana. Dzokorora izvi nguva shoma kusvikira wawana zororo.
Nhanho 2 Uya kuChechi
Iye zvino zvawakamboona zvakanyanyisa, tumira mapepa ako mukati mezvirevo zviviri. Makorokoto! Iwe watanga kusimbisa pecvic neutral. Iyi ndiyo nzvimbo yakanaka yekutanga yekudzidza mufananidzo mukugadzirisa.
Dhirokera Mumuviri Wako Kumimba
Kubva ipapo, tora rakadzika inhale. Exhale, uye sezvamunoita, dhonza mumatumbo ako emimba kusvika kumucheto wako. Rega iyo exhale ibatsire iwe "hollow" nzvimbo yako iri pasi pasi.
Chinokosha apa ndechokuti usabvumira mamwe maitiro kana zvipingamupinyi kuti zvikubatsire. Zviri kuedza, ndinoziva, uye iwe unogona kutotama kana kufamba usina kuziva. Asi kuti uite tsika iyi nenzira yakarurama, unofanirwa kuongorora muviri wako kuti uwedzere musanganiswa wemisodzi uye urege kuenda.
Nzvimbo dzakawanda dzebasa risina kufanira, kumanikidzwa kana kushungurudzika kwemaviri kunotarisa zvinosanganisira mbabvu pasi, mimba (bulging), uye / kana kupikisa kuburikidza nemakumbo.
> Sources:
> Kinser, C., Colby, LA, Kurapa Kurapa: Mavambo uye Nzira. 4th Edition. FA Davis Company. Philadelphia, PA. 2002.