Nzira Yokuderedza Bhuku Rako Nekutsungirirwa Kwemagetsi Matambudziko

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Kurasikirwa Mazano Ekubvisa Kwako - Rimwe Rakabatwa Nematambudziko

Kurapa mazano eBackache yako

Kushanda nesimba hakusi kungoitawo mutambi. Pamwe nekuita basa rinokosha pakudzivirira uye / kana kutarisira zvirwere zvakakomba zvakadai sehosha yemwoyo, kenza uye nezvimwe, kuramba uchigadzikana - kunyanya kuchengeta misimba yakasimba uye kuchinja-kunogona kuita kuti bhakkache yako iende.

Nokuda Kwokudzoka Kwako, Simbisa Kufambisa Hip Muscle

Nzvimbo dzekunze (kunze) hup musumbu, kunyanya, inokosha yekusimbiswa kwepelinha (pamwe nekufamba, kumhanya, uye mamwe marudzi mazhinji emishonga). Kuchengetedza kwakasimba uye kuchinja kune chikamu chechinangwa chemaitiro akawanda ekurapa maitiro ekudzorera.

• Yakafanana: Tsvaga Wakakwana Physiotherapist

Rimwe Yakabatwa Hip St Strengtheners

Ngatitaurei simba. Nzira yakasimba yekusimbisa mishonga kunze kwechiuno chako ndeyokuita imwe yematambudziko matambudziko. Izvi zvinokurudzira musungo wako (kunyanya avo vari kunze) kushanda zvakaoma uye kurongedza zvakanaka. Kunyange zvazvo ichokwadi kuti mahudyu ako akawana zvikomborero kubva pane izvi, shure kwako kuchazokohwa mubayiro, zvakare.

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Kurasikirwa Mazano kune Vatangi neBackaches

Kurasikirwa Mazano Kune Vatangi Vane Backaches - A Version Dhiyabhorosi yeDhina-Mijenya Challenge

Hazvina mhosva kuti unhu hwehutano hwako huripi, pane hutachiona hunosimbisa kusimbisa kwako. Iwe unogona kunge usingakwanisi kumira zvakakwana pamutsoka mumwe kwenguva yakareba yakakwana yekukohwa zvigaro zvejemusi yako uye mamwe maitiro emapapiro ekunze, asi kugadziridza kunobudirira kunovapo.

Mumufananidzo uri pamusoro, mufananidzo unoshandisa makumbo maviri kuti utsigire muviri wake wakamira - zvinongova izvo nokukotama gumbo rimwe (pamuno, kumabvi, nemakumbo emakumbo) uye kuwedzera imwe kune rumwe rutivi, anowedzera dhigirii yakaoma kusvika kumisungo yekumucheto kwayo pasi. Huru dzomukati dzaro dzomukati patsika rinomira dziri kuita chikamu chebasa chebasa racho, zvichipa kugadzikana uye kuenzanisa kwechigaro. Uye gumbo rakakura rinogona kunge rakagadziriswa pane dzimwe nzvimbo iyo inokosha yekutambudzika-isina kusununguka kwemuviri uye kutarisa muviri, zvakare.

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Shandura Nzira Yako Kuti Usimbise Hips uye Yekare

Kurasikirwa Mazano Kune Vatangi neBackaches - Shandisai Nzira Yenyu KuSimba Yakasimba uye Kudzoka

Chimbofunga kuenda kune makumbo madiki pawakagwadama, zvichipa iwe unogona kupinda mukati uye kunze kwechigaro ichi nenzira yakachengeteka uye yakagadzikana.

Kana iwe uri mutangi kana uine hurumende yakadzokera shure, tanga nekungo "kumira" pamabvi rimwe, uye uwedzere rimwe jumbo kunze kune rumwe rutivi, nguva. Izvozvo zvakati, zvakanyatsonaka kuisa gumbo rako pane imwe nzvimbo pakati pepamberi nepamativi-zvichienderana nekunyaradzwa uye kukwanisa kwako kugara wakasimba mune izvi. Chengetedza maoko ako pasi nemativi ako uye usaedza kuvhara chiedza chako.

Kubatanidza maoko kana kuisa trunk tilt kunofambira mberi shanduro dzemamiriro aya, uye zvingangowedzera dambudziko rako. Izvozvo zvakafanana nekufambisa rutsoka rwakakura kune rumwe rutivi uye kuderera mberi. Mushure mokukudziridza simba rinodiwa uye kuenzanirana mukati memaonero aya ekupfugama, panguva iyo, unogona kutanga kuwedzera mune rimwe kana kupfuura, mutsipa kana kuchinja kwemaoko.

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Kneel, Maonda uye Chinangwa Kuparara

Kurasikirwa Mazano kune Vatsva neBackaches - Kneel, Lean and Destabilize on Purpose

Kusiyana kwegumbo rakapfugama rakatarisa (pamwe nemimwe gumbo rakaiswa kune rumwe rutivi) rinotsanangurwa papeji yakapfuura ndiko kuisa bhora rekushandisa kune rimwe divi uye kubatisisa pazviri zvishoma. noruoko rwenyu. Bhenesa pahudyu yako yehudyu, kuchengetedza musana wako zvakananga nekuyeuka kufema. Gara ipapo kwemaminitsi gumi, asi ita zvishoma kana iwe ukatanga kurasikirwa nefomu rako kana kurwadziwa kweruzivo.

Kana iwe uri mukuru-anotanga, shandisa chinhu chinowedzera pane bhora. Asi kana iwe uri kukwanisa kuita zvinetso kana zviviri, iwe unogona kuisa bhora mukati uye kunze kunze, kana mberi uye kumashure, kuti uzvidzivirire iwe pachako. Izvi zvingangobatanidza chiuno chako uye musimboti wepfungwa apo iwe unoshanda kuti urambe wakamira.

• Akabatana: Wakashanda neBercercise Ball

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Kurasikirwa Mazano Kune Vatangi Vane Backaches: Tora Stairs. Sideways.

Kurasikirwa Mazano Kune Vatangi Vane Backaches: Tora Stairs. Sideways

Ini ndiri mubatsiri mukuru wekucheka matambudziko emumuviri ane ruzivo rwekurapa muhupenyu hwangu hwezuva nezuva. Izvi zvinorevei kwauri? Nguva inotevera paunoona matanho, funga kukwira uye / kana kuburuka zvishomanana.

• Edzai: Ita Kuti Ude Kudzidzira

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Kurasikirwa Mazano kune Vatangi neBackaches - Zviri nyore Kurega Balance Challenge

Kurasikirwa Mazano kune Vatangi neBackaches - Zviri nyore Kurega Balance Challenge

Chimwe chekare chechikoro chengano chinetso ndechokuti umire pamagumbo rimwe neimwe yakakotama pamabvi uye muchiuno. Batisisa pane chimwe chinhu kana uchida kuchengeta, uye gara ipapo kwemaminitsi gumi nemashanu. Dzokorora izvi pamusoro pezvikamu 5-10 pazuva.

Usakanganwa rimwe gumbo, asi kana rimwe rutivi rune marwadzo, ita shanduro iri nyore kana kuti usaita basa zvachose kune rumwe rutivi.

Kutanga, chengeta maoko ako parutivi rwako, asi kana ukaramba uchinge wakaiswa munzvimbo iyi inenge iri nyore (uye inofanira kugara ichinetseka-pasina, zvechokwadi), tora 'em kunze kune rumwe rutivi!

• Takagadzirira Kurongedza? Edza 3 Outer Hip Zvinyorwa zvinogona kukubatsira kuti udzikinure kurwadziwa

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Kurasikirwa Mazano kune Vatangi neBackaches - Kuoma Kunokonzera Kuenzanisa

Kurasikirwa Mazano kune Vatangi neBackaches - Kuoma Kunokonzera Kuenzanisa

Heano chifambiro chandakadzidza mumutambo wangu wokutanga wekutamba makore mazhinji apfuura. Icho chinokonzerwa nemagariro emhando imwechete iyo inonyanya kuvimba nemisungo yako, kunyanya zviuno zvako zvekunze, kuti utsigire.

Cherechedza: Dambudziko iri harisi revanhu vose. Zvakanyanya kufambira mberi. Uyewo, kana iyo inokonzera marwadzo chero upi zvawo, rega basa racho.

Pfungwa iyi ndeyokukotamira muhudyu kusvikira iwe uchienzaniswa nechomukati. Chengetedza mutsara wakareba kubva kumusoro kwepamusoro wako kusvika pasi petsoka dzako (yeguru refu).

Pakutanga, iwe unogona kungokwanisa kugara kwemaviri mashoma uye / kana iwe usingakwanise kusvika zvakazara, asi izvi zvakanaka. Nekuita, iwe unogona kukwanisa kukwanisa unyanzvi hwako uye nguva yaunopedza. Chinangwa chakanaka chinogona kuva 5 kana maminitsi gumi panguva.

Usakanganwa kuita izvi kune rumwe rutivi!

• Edza: Tsanangudzo yangu yePasure

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Kurasikirwa Mazano Kune Vatangi Vane Backaches - LIfe's Dance

Kurapa Mazano Kune Vatangi Vane Backaches - Upenyu hweDhani

Uye pakupedzisira, upenyu hupembwe kana iwe uchifunga nezvazvo nenzira iyo.

Ndezviitiko zvipi zvaunosangana nazvo zuva rimwe nerimwe kana vhiki yega yega zvinokweretesa kune zvekuita-asi zvakachengeteka uye pamwero wako wekugona - kuedza kuenzanisa kwemaoko ako? Kana ukawana chimwe chinhu, tora nguva. Zviuno zvako uye shure zvinogona kukutendai!

• Edzai: Kusungirirwa, Chipfevic Position, uye Backache Yako