1 - Chifukwa Chake Ndibwino Kwambiri Kubwerera Kwanu
Pulogalamu yam'mbali ndizochita masewero olimbitsa thupi, malo kapena maonekedwe (izi zimadalira mtundu wa kayendetsedwe ka kayendedwe kamene mukusangalala, koma pa nthawi iliyonse, ndizofanana kwambiri) pofuna kulimbitsa mimba yamimba ya oblique. Zovuta zowonjezereka zingakhale zothandiza kwambiri monga minofu yolimbitsa thupi .Sizingowonjezereka, koma phasi lambali, malinga ndi wofufuza wina wa MD, lingakhale ndi gawo lofunika kwambiri poletsa akuluakulu a scoliosis.
Kuyika pang'onopang'ono pambali yanu pang'onopang'ono musanayike mokwanira ndi kulemera kwa thupi lanu kudzakuthandizani kupeĊµa mgwirizano ndi / kapena kupweteka kwa minofu. Izi zimachitika ndi kutentha ndi kusintha. Ndiye, zofanana zomwezo zingakhale ngati mapu kuti mupite patsogolo panthawi yake.
Chithunzi chojambulajambulachi chimakupangitsani inu kudutsa, kotero pitirirani.
2 - Momwe Mimba Yanu Yoperekera Mimba Ilili Pamwamba
Limbikitsani ziwalo zanu za m'mimba zolimba zazing'ono zomwe zimakhala pambali.
Poyamba, mugone pansi ndi mawondo anu akuwerama ndipo mapazi anu athazikika. Chitani zochepa pozungulira mapiritsi kuti mupite. Mukakonzeka, chitani mapepala ochepa kumbali imodzi, ndikuyenda pang'onopang'ono kuti mupindule kwambiri.
Chitani pafupifupi 5 mbali iliyonse.
3 - Tulutsani Zofuna Zanu Pogwiritsa Ntchito Zotsalira
Musanayambe kutsutsa zovuta zanu, mutenge mphindi zingapo kumbuyo kwanu ndi mawondo anu akuyendetsa ndipo mapazi anu athazikika. Pang'onopang'ono mugwetse kapena kugubududa mawondo onse kumbali imodzi ndiyeno mzake kangapo.
Onjezani Chovuta cha Ab
Ngati mukufuna kutembenukira ku vuto la oblique, mukakweza miyendo yanu kumayambiriro (mapazi apansi pansi) chitani mchifupa chanu pokhapokha mulole miyendo yanu isakanike ngati cholemetsa chakufa. kupanga ntchitoyi ndi "kusama." Mphindi yomwe mumalola miyendo yanu kuti ikuthandizeni, vuto lanu likhoza kutha. Choncho khalani maso pamene mukubweretsa miyendo yanu.
4 - Omaliza Maphunziro Anu Amakhala Otetezeka Kukhala Wovuta
Tsopano wophunzira amatha kutentha pang'ono kukhala pakhomo limodzi ndi miyendo yanu yopangidwa patsogolo panu. Thandizani kuthandizira kulemera kwanu kwa kutambasula mkono womwe uli mbali imodzi monga chiuno chimene mwakhala, ndikuyika dzanja lanu pansi. Kusunga chiuno chanu pansi, khulupirirani m'manja mwanu. Izi zidzakupatsani minofu ya oblique pang'ono ntchito yowoneka bwino.
Khalani pamenepo pafupi masekondi 20-30, ndi kubwereza kumbali ina.
5 - Ganizirani malo okonzekera
Tsopano ndi nthawi yopanga thabwa lamanzere. Ngati mukuchira kumbuyo, kapena simukulimba, izi zikhoza kukhala mapeto a mzere kwa inu. Ndizo zabwino. Malo okonzera mbali yothandizira ndi malo abwino kwambiri opangira mphamvu yanu ya oblique.
Kuchokera pa malo omwe mwakhala mukukambirana kale, tchepetsani pang'onopang'ono kotero kuti kulemera kwanu kuthandizidwe pa chiuno chanu ndi mbali ya chifuwa chomwe chiri pafupi kwambiri. Mguguwu uyenera kukhala wokonzeka pang'ono kuti uwathandize kukhala malo abwino komanso otetezeka. Kulemera kwanu kuyeneranso kuthandizidwa pazithunzi pambali imodzi.
Yesetsani kukhala ndi mawonekedwe abwino ndi kusamalidwa mwa kusunga chapamwamba ndi phazi lanu pamwambapa. Gwiritsani ntchito abs yanu. Dzanja lanu lapamwamba likhoza kupuma kumbali yanu kapena mukhoza kuyika dzanja lanu m'chiuno (chonyezedwa pamwambapa) Gwiritsani ntchito mphindi imodzi pamalo awa ndikusintha mbali.
6 - Tsopano muli pamtunda wa Oblique Abodminal Crossroads
Tsopano muli pamsewu. Mungathe kumangirira kusunthira komwe kunanenedwa poyamba, kapena mungasankhe kuchokera kuzinthu zina ziwiri (kapena muzichita zonsezi).
Ngati mumatsata njira yothetsera, yesetsani kukhala ndi mawonekedwe abwino pamene muli pamalo ndipo yesetsani kuwonjezera masekondi 1-2 nthawi iliyonse yomwe mukuchita.
Zosankha zatsopano ndi izi:
- Omaliza maphunziro onsewo. Mu malo awa, mukuthandizira kulemera kwanu pa dzanja lanu ndi phazi, ndipo, ndithudi, mukusunga kwanu. Kuonjezeranso zovuta ngakhale, yambani mkono wapamwamba. Pakuti mfumukazi ya mavuto onse imakweza mtolo wako wapamwamba.
- Khalani ndi malo okonzanso, koma yonjezerani vuto lolimba lachinsinsi pa malo (onani chithunzi chotsatira.)
7 - Onjezerani Kukhazikika kwa Mphamvu Kusintha kwa Mapulani Anu Otsatira
Ngati mutasankha kukhala ochiza, mungathe kukhala ndi minofu bwino ndikuphatikiza minofu mu nthiti zanu zambiri poika mpira woyenera kapena mpira wa Bosu pansi panu.
Bwalo lidzakutsutsa kuyanjana kwanu ndi kuwonetsetsa kwa thupi lonse. Ndi ntchito yanu kuti mupitirize kukhala ndi chiuno cham'mwamba komanso kuti mugwire pansi. Ngati mukupeza kuti muli ndi mavuto pakuchita izi, yambitsani chithandizo chanu poika phazi lakumwamba kutsogolo kwa lina pansi.