Kupweteka kumbuyo kwenikweni kungakhale ndi zifukwa zambiri, kuphatikizapo zolimba kapena zofooka mmbuyo, ab kapena minofu yapakati , minofu yamtundu kapena mavuto , kapena disc wake. Pulogalamuyi yothandizira kuchepetsa ululu wammbuyo ndikuthandizani kupewa kuvulala kumbuyo.
Kusakanikirana kwapadera - Kuchita Zozizira Pelvic kwa Kubwerera Kumbuyo
Kodi Mungatani Kuti Musamangoganizira Zambiri?
Kuthamanga kwachisawawa ndiko kachitidwe koyambirira kobwezeretsa kupweteka kwakumbuyo ndikuyamba kukhazikika kwa msana.
- Lembani kumbuyo kwanu ndi mawondo owerama ndi mapazi pansi pansi.
- Pamene mutuluka, chitani mimba yanu m'mimba ndikukankhira kumbuyo kwanu.
- Kwezani mutu wanu ndi mapewa pang'ono pang'onopang'ono pamene mukufikira kumapazi anu ndi chala chanu.
- Gwiritsani masekondi 5 mpaka 10.
- Pumulani ndi kubwerera ku malo oyamba.
- Bweretsani maulendo 5 mpaka 10.
Ng'ombe-Ng'ombe Yothandizani Kubwezeretsa Kumbuyo
Kutambasula kwina, komwe nthawi zina kumatchedwa kutambasula kwa ng'ombe, kumatambasula minofu ya kumbuyo kwenikweni ndikuthandizira msana ndi pakhosi. Zimathandiza kwambiri kuchepetsa ululu wa vuto lakumbuyo. Nazi momwe mungachitire molondola.
Mmene Mungagwiritsire Ntchito Katundu Woweta
- Yambani mmanja mwanu ndi mawondo.
- Gwiritsani ntchito minofu yanu m'mimba. (Yesani kukoka mimba yanu pamimba yanu.)
- Pang'onopang'ono msana wanu, mukuwukankhira pamwamba pa denga.
- Lolani mutu wanu kuti ugwere kutsogolo ndikupiringa m'mimba mwanu.
- Gwira masekondi 10. Muyenera kumverera mwachikondi kumbuyo kwanu.
- Bwererani ku malo oyamba.
- Kwezerani mutu wanu ndipo mulole mapepala anu apite patsogolo pamene mimba yanu ikufika pansi.
- Gwirani malo kwa masekondi 10, kenako bwererani ku malo oyambira.
- Bweretsani pafupi 5 mpaka 10 nthawi.
Zowonjezeredwa Zowonjezeredwa kwa ululu wammbuyo
Kuwonjezera kufalikira kumbuyo kumakhala kutsogolo kochepa kwambiri. Pano ndi momwe mungachitire bwinobwino.
Mmene Mungachitire Zowonjezereka Kumbuyo
- Yambani mu malo otsika pansi pansi.
- Pang'onopang'ono tukutsani miyendo yanu; ikani zitsulo zanu pansi pa mapewa anu ndi manja anu pansi. Kumbuyo kwanu kumbuyo kudzasintha pang'ono.
- Pewani pansi ndikuwongolera pang'onopang'ono makutu anu kuti muwonjezere kuwonjezeka kwanu kumbuyo. Pitani kokha basi, ndipo muime ngati mutamva ululu uliwonse. Muyenera kumverera bwino, mwachikondi.
- Gwira malo kwa masekondi 15.
- Bwererani ku malo oyamba.
- Bweretsani nthawi zisanu ndi zisanu ndi zisanu ndi zitatu.
Kuthamanga kwa Hip Opener ndi Lower Back
Pachifanizo ichi, Chicago Bears cornerback Devin Hester amasonyeza ntchito yosavuta yomwe imatsegula m'chiuno ndipo imatuluka kumbuyo. Zochita izi zimapangitsa minofu ya pachimake, mchiuno, kubuula ndi kumbuyo.
Mmene Mungagwiritsire Ntchito Msewu wotchedwa Hip Opener ndi Lower Back Stretch
- Yambani kutsogolo, ndipo ponyani pansi bondo lanu lakumanzere.
- Ikani mbali yanu yolondola mkati mwa bondo lanu lakumanja monga mukuyimira.
- Lembani mzere wanu wamanja moyenera mu bondo lanu lakumanja ndi kupotoza miyendo yanu kumanzere.
- Fikirani mkono wanu wakumanzere kumbuyo kwanu mpaka mutamveketsa bwino m'mbuyo ndi kumbuyo kwanu.
- Gwirani kutambasula kwa masekondi 20 mpaka 30. Tulutsani ndi kubwereza pa mwendo wina.
Mungathe kusintha malongosoledwe ameneŵa pogwiritsa ntchito maonekedwe anu, kusinthasintha, ndi zoperewera. Onetsetsani kuti muyang'ane patsogolo panu kapena kumbuyo kwa bondo lanu, osati kutsogolo kwake.
Mphindi Wam'mimba Yambani Kubwezeretsa Kwambiri
Kuthamanga kwa msana kumayenera kuchitidwa mosamala ndi pang'onopang'ono. Pofuna kupeŵa kugwedezeka, musamangogwiritsira ntchito mawondo anu pansi. Lolani maondo anu kugwa pokha basi. Pambuyo pa nthawi, mutha kuwonjezereka kuyenda kwanu pamtundawu. Pano pali njira yabwino yopangira msana wamkati.
Mmene Mungayendetsere Mphepete ya Spinal
- Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi.
- Pangitsani mabondo anu kugwa pansi mpaka mutayang'anitsitsa bwino msana wanu.
- Gwiritsani masekondi 10 ndikubwerera ku malo oyamba.
- Kenaka, lolani maondo anu ayambe kugwa pang'onopang'ono mpaka kumveka pang'ono.
- Gwiritsani masekondi 10 ndikubwerera ku malo oyamba.
- Bweretsani kangapo kumbali iliyonse.
Kuponyera Pabokosi Yambani Kubwezeretsa Kwambiri
Kubweretsa mawondo onse m'chifuwa ndi njira yosavuta yotulutsira kumbuyo ndikunyengerera mowongoka . Kusinthasintha kwa msana uku ndi njira yabwino yothetsera chizoloŵezi chokhazikika kapena kuchita masewera olimbitsa thupi.
Mmene Mungagwiritsire Ntchito Mphepete Mwachifuwa Kujambula Kotulukira
- Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi.
- Pang'onopang'ono bweretsani maondo anu pachifuwa chanu ndipo pang'onopang'ono mumvetse miyendo yanu pansi pa mawondo.
- Gwiritsani ntchito malowa kwa masekondi 20 ndikubwerera ku malo oyambira.
- Pumirani masekondi pang'ono ndikubwezeretsanso kangapo.