Ukuzivocavoca kwe-Yoga yeNtambo eQiniweyo

Imithambo emi-5 yeyoga ngokuchasene neStiff Neck

Akukho mlinganiso weenkwenkwezi okwangoku.

Ukuzivocavoca kwe-Yoga yeNtambo eQiniweyo

I-5 yeYoga yokuzivocavoca ngokuchasene nentambo eqinileyo


Ngaba ukhathazwa yintamo elukhuni? Nazi iindlela ezi-5 zokuzivocavoca zeYoga ezinokukunceda ngokunyuka kokuhamba entanyeni kunye nokunciphisa ukuqina kwentamo. Zive ukhululekile ukuba wabelane nomntu ngezikhalazo zentamo.

 

Ukuzivocavoca nge-yoga kunye ne-yoga kunokuba luncedo xa kufikwa ekuphumuleni kwezihlunu eziqinileyo kunye nezihlunu. Uninzi lwethu luhlala kakhulu kubomi bemihla ngemihla kwaye oku kubangela ukuba izihlunu zisentanyeni, umva, iinciniba, ngasemva kwamathanga nesihlalo ukuba zixineke kakhulu. Ukolula rhoqo kunye nokuhamba kunokuba ngumlinganiso olungileyo wokuchasana nemisipha elukhuni kunye nokudibana okuqinileyo. Sicebisa ukuba le misebenzi yenziwe kunye ezi zixhobo zokuqina og iphambi Iziphumo eziphezulu-kunye nezi Uhlengahlengiso lwezinto eziluqilima ukuze ziqinise intamo.

 

1. Urdhvamukhasvanasana (Ukujonga indawo yenja)

indawo yokujonga inja

Isikhundla seyoga sivula isifuba, solule izihlunu zesisu kwaye sisebenzise umqolo ngendlela elungileyo. Qala ngokulala phantsi phantsi kunye neentende zakho phantsi phantsi malunga neembambo. Emva koko tsala imilenze yakho kunye ucinezele umphezulu weenyawo zakho ucinezelelwe phantsi - ngaxeshanye sebenzisa amandla asemqolo, hayi izandla zakho, ukuphakamisa isifuba sakho phantsi - kuya kufuneka uzive ukuba usolula kancinci ngasemva- qiniseka ukuba awuthathi kakhulu . Gcina imilenze yakho ithe tye kwaye ubambe indawo yesi-5 ukuya kweli-10 yokuphefumla okunzulu. Phinda amaxesha amaninzi kangangoko ucinga ukuba kuyimfuneko.

 

 

2. Uttana Shishosana (isikhundla seYoga wolula umqolo wonke)

Isithende ukuyolula iinyawo

Isikhundla seyoga esolula umqolo wonke ukusuka kwinqanaba elisezantsi yonke indlela ukuya kutshintsho kwintamo yemisipha esaziyo sonke kunokuba nzima ukuyolula ngendlela elungileyo. Isolula kwaye inika ubhetyebhetye ngakumbi kokubini ngezantsi nangaphezulu. Yima emadolweni uyeke umzimba wakho uwele phambili ngeengalo ezoluliweyo njengoko kubonisiwe emfanekisweni - qiniseka ukuba uyakwenza oku ngokunyakaza okuzolileyo, okuzolileyo. Fumana isikhundla apho solula ngokulula kwaye ubambe imizuzwana engama-30 ngaphambi kokuphinda ngaphezulu kweeseti ezi-3-4.

 

 

3. Marjariasana Bitilasana (Ukuzilolongela ikamela)

Ukuzilolonga kwekamela

Umsebenzi wekamela wekati ngumsebenzi olungileyo kwaye omnandi wokuzilolonga onika ukuhamba ngakumbi kumqolo wonke. Iyolula kwaye inike ukuguquguquka okungakumbi kumqolo, isifuba nentamo. Luthambo olululo oluhle kwabo kufuneka bakhulule ukhuni emqaleni nasemva. Qala ukuma kuwo omane, uze wehlise umva wakho ngokuthe chu kumgangatho ngaphambi kokuba ngokuthe chu, kodwa ngokucinezela umva wakho ubheke esilingini. Phinda wenze umthambo nge-reps eziyi-8-10 ngaphezulu kweeseti ezi-3.

 

4. U-Ardha Matsyendrasana (Ukuzivocavoca ngokujikeleza)

I-Ardha Back Yoga Exercise

Indawo yokuhlala yeyoga ibonelela ngokwanda kokuguquguquka kunye nentshukumo yomqolo kunye nezihlunu zangasemva- nayo icetyiswa ngokubanzi kumqolo wonke. Inokuba ngumthambo onzima, ke sukuzama oku ukuba awuziva ukhululekile ngolunye uqeqesho kweli nqaku. Thatha umoya omninzi kwaye ujike ngokuzolileyo uye ecaleni - musa ukujija, kodwa hamba ngokuzolileyo uye ecaleni. Bamba indawo yokuphefumla okunzulu okungu-7-8 uze uphinde kwelinye icala.

 

5. UViparita Karani (Imilenze yolulwe eludongeni)

I-Viparita Karani

I-Viparita Karani sisimo se-yoga esinika umzimba ukuphumla okufaneleyo ngelixa ususa uxinzelelo entanyeni nasemva. Xa usenza lo msebenzi, sebenzisa ikiti yeyoga kunye netawuli ukuze wandise uzinzo lwehip. Uzifumanele ngokwakho ukuba bungakanani na ukulula okulungele wena - ukuvavanya umgama oya eludongeni kunye ne angle yemilenze. Zama ukugcina imilenze yakho ithe tye njengoko uvumela amagxa akho kunye nentamo ukuba ibuyele kumgangatho. Bamba intamo yakho ngomva kwaye iingalo zakho ziwe emva zixhase izandla zakho. Bamba esi sikhundla kangangemizuzu emi-5 ukuya kweli-10 ngelixa uphefumla ngokuzolileyo kwaye ulawula.

 

Le yimithambo efanelekileyo yeyoga ekufuneka ikhethwe yonke imihla ukuze isiphumo siphezulu- kodwa siyazi ukuba iintsuku eziphakathi evekini azisoloko zikuvumela oku, ke thina ukwamukela nokuba uyayenza yonke imihla.

 

Ingcebiso: I-roller ye-foam yokuhamba ngakumbi kwesifuba

I-roller yamagwebu inokuba sisixhobo esiluncedo kunye nesilungileyo sokudibanisa amalungu kunye nezihlunu kumqolo we-thoracic - ethi yona ikhuthaze intshukumo engcono iye entanyeni eqaqambileyo ebuhlungu. Ingcebiso elungileyo kuwe ekufuneka "unyibilike" kancinci. Iziphumo eziphezulu sicebisa lo ugwebayo amagwebu (Cofa apha - uvula iwindow entsha) kwi-Epitomy.

 

Kufuneka ndenze umthambo kangaphi?

Konke kuxhomekeke kuwe. Fumanisa ukuba yeyiphi esebenzayo kuwe ekuqaleni kwaye wakhe kancinci kodwa ngokuqinisekileyo uye phambili. Khumbula ukuba ukuzilolonga kungakhokelela ekuthambekeni kwasekuqaleni, njengoko ngokuthe ngcembe uqhekeza iindawo ezonakeleyo (izicwili ezonakeleyo kunye nezicwili ezibomvu) kwaye ubeke endaweni yazo izicwili ezithambileyo ezisempilweni. Oku kunokuba yinkqubo echitha ixesha kodwa inomvuzo kakhulu. Ukuba unesifo, sicela ukuba ubuze ugqirha wakho ukuba ngaba le mithambo ingaba luncedo kuwe- unokuzama ngononophelo olukhulu. Ngaphandle koko sikukhuthaza ukuba uhambe kwaye uhambe uhambo olumqengqelezi ukuba kunokwenzeka. Siyakukhuthaza ukuba ujonge ezi zixhobo zokuzivocavoca ezinqeni.

 

Zive ukhululekile ukuba wabelane ngezi zinto kunye noogxa, izihlobo kunye nabaqhelileyo. Ukuba ungathanda ukuzivocavoca okuthunyelwe njengoxwebhu olunokuphindwaphindwa nokunye okunjalo, siyakucela ezifana kwaye uqhagamshelane ngeFacebook iphepha apha. Ukuba unayo nayiphi na imibuzo, zinike nje Nxibelelana nathi okanye uphawule ngokuthe ngqo kwelinye lamanqaku afanelekileyo kumcimbi wakho.

 


IPHEPHA ELANDELAYO: - Ubuhlungu entanyeni? Kuya kufuneka uyazi oku!

Buza kuthi-ngokupheleleyo simahla!

KHAWUZame: - 5 Ukuzivocavoca okuhle kumaGxa amabi

Ukunyanzela i-push-up

 

Ukulimaza i emva og entanyeni? Sincoma wonke umntu oneentlungu zangasemva ukuba azame ukonyusa uqeqesho olujolise esinqeni nasemadolweni.

 

KHAWUZAME ELI NGXENYE UXANDUVA: -Imithambo emi-5 elungileyo yokulwa iSciatica

Ukujika umva ukubuyela umva

 

Ndingenza ntoni kwizihlunu kunye nentlungu edibeneyo?

1. Ukuzivocavoca okuqhelekileyo, ukwenza umthambo ngokuthe ngqo, ukolula kunye nomsebenzi kuyacetyiswa, kodwa hlala ngaphakathi komda weentlungu. Ukuhamba kabini ngemizuzu engama-20 ukuya kwengama-40 ukwenza umzimba uphela kakuhle kunye nemisipha ebuhlungu.

2. Inqaku lokuqalisa / Iibhola zokuthambisa sicebisa ngamandla-eza ngobukhulu obahlukeneyo ukuze ube nokubetha kakuhle kuwo onke amalungu omzimba. Alukho uncedo olungcono lokuzonwabisa olungcono kunolu! Sicebisa oku kulandelayo (cofa umfanekiso apha ngezantsi) - oku kusetiweyo kwee-5 trigger point / iibhola zokulinganisa ngokobukhulu obahlukeneyo:

iibhola point kubangela

3. uqeqesho: Uqeqesho oluthile ngamaqhinga oqeqesho lwabachasi abahlukeneyo (njenge le seti epheleleyo yee-knits ezi-6 zokuchasana okwahlukileyo) inokukunceda uqeqeshe amandla kunye nokusebenza. Uqeqesho lwe-Knit luhlala lubandakanya uqeqesho oluthe kratya, oluya kukhokelela ekuthinteleni ukwenzakala okusebenzayo kunye nokuncitshiswa kwentlungu.

4. Ukuncedwa kwentlungu- Ukupholisa: I-Biofreeze yimveliso yendalo enokuphelisa iintlungu ngokupholisa indawo ngobunono. Ukupholisa kunconyelwa ngokukodwa xa iintlungu zinzima. Xa behlise umoya, ke kunconywa ubushushu - oko ke kuyacetyiswa ukuba ukubanda kuphinde kubekhona.

5. Ukukhululeka kubuhlungu - Ukufudumeza: Ukufudumeza izihlunu eziqinileyo kunokunyusa ukuhamba kwegazi kunye nokunciphisa iintlungu. Sincoma oku kulandelayo gasket eshushu / ebandayo (Cofa apha ukuze ufunde okungakumbi ngayo) - enokusetyenziselwa ukupholisa (inokumiswa ngumkhenkce) kunye nokufudumeza (kungafudunyezwa kwimicrowave).

 

Iimveliso ezinconyelweyo zokuphucula iintlungu zezihlunu kunye nentlungu edibeneyo

Biofreeze spray-118Ml-300x300

I-Biofreeze (Cold / cryotherapy)

thenga ngoku

 

OKUFUNDILEYO FUNDA: -Izixhobo ezi-6 eziQinisekayo zoKomelela eziNtlungu

6 Amandla oQeqesha

 

UBUSAZI: -Inyango ebandayo inokunika isiqabu seentlungu kumalungu aqaqanjelwa nezihlunu? Phakathi kwezinye izinto, I-Biofreeze (ungay-odola apha), equlathe ikakhulu iimveliso zendalo, yimveliso ethandwayo. Nxibelelana nathi namhlanje kwiphepha lethu le-Facebook ukuba ufuna ezinye iingcebiso ezilungiselelwe wena.

Cold Treatment

INQAKU LESIBINI: -Unyango lwe-Alzheimer olutsha lubuyisela inkumbulo egcweleyo!

Isifo sika-Alzheimer

OKUFUNDILEYO FUNDA: -Iglasi yotywala okanye iwayini yamathambo omeleleyo? Ewe Nceda!

Beer-Ifoto uFumanisa

 

-Ngaba ufuna ulwazi ngakumbi okanye unemibuzo? Buza oochwephesha abaqeqeshiweyo malunga nezempilo Facebook Page.

 

VONDT.net-Nceda umeme abahlobo bakho ukuba bathande indawo yethu:

Sibanye inkonzo yasimahla apho u-Ola noKari Nordmann banokufumana iimpendulo kwimibuzo yabo inkonzo yethu yasimahla yokubuza malunga neengxaki zempilo yemisipha-engaziwa ngokupheleleyo ukuba bafuna njalo.

 

 

Nceda uxhase umsebenzi wethu ngokusilandela kunye nokwabelana ngamanqaku ethu kwimidiya yoluntu:

I-logo ye-YouTube incinci-Ndicela ulandele i-Vondt.net kwi ITUBE

(Landela kwaye uphawule ukuba ufuna senze ividiyo ngeemithambo ezithile okanye ucacisa ngakumbi imiba YAKHO)

logo logo-Ndicela ulandele i-Vondt.net kwi FACEBOOK

(Sizama ukuphendula kuyo yonke imiyalezo kunye nemibuzo ngaphakathi kweiyure ezingama-24. Ukhetha ukuba uyafuna na iimpendulo ezivela kwi-chiropractor, ugqirha wesilwanyana, ugqirha womzimba, unyango lomzimba ngokuqhubeka nemfundo kunyango, ugqirha okanye umongikazi. Singakunceda ukuba ndikuxelele ukuba loluphi uhlobo lomthambo). ehambelana nengxaki yakho, sincede ekufumaneni abanyangi abakhuthazwayo, tolika iimpendulo ze-MRI kunye nemiba efanayo. Nxibelelana nathi namhlanje ngomnxeba onobuhlobo)

 

Imifanekiso: I-Wikimedia Commons i-2.0, iiCreative Commons, iiFreestockphotos kunye neminikelo / imifanekiso ethunyelweyo.

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