Kukangaki siphoxeka ebusweni bethu nasekunakekelweni komzimba! Izimbiza zama-Varmenitsa namashubhu azisebenzi - futhi lokhu kungenzile impendulo enhle kakhulu nokuhlangenwe nakho okuphumelelayo nazo zonke izintombi futhi zijwayele. Futhi sishintsha i-vector futhi, ngaphandle kokucabanga ngeqiniso lokuthi i-fuzzy aval, imibimbi ebunzini kanye ne-chin ephindwe kabili ngeke ikwazi "ukunqoba" i-ejenti eyodwa yezimonyo. Konke ngoba inkinga ayikho esikhunjeni uqobo, futhi ... esimweni sethu!
Akuyona imfihlo ukuthi lesi sibalo sincike ekutheni "i-axis" yomzimba wethu isebenza kanjani, "induku" yayo - umgogodla. Enye yezimpawu ezinkulu zokuguga, abacwaningi banamuhla bale nqubo yemvelo babheka ukuguquguquka nokuhamba kwe-vertebrae. Akusizi ngalutho abanye bethu babukeka njengamantombazane amancane, abaseba ngakude kakhulu ... ", futhi amanye asebushelile abonakale ngaphambi kwesikhathi abhake ngaphambi kwesikhathi. Ngicabanga ukuthi ngamunye wethu ufunda esixukwini sabaculi be-ballyersby ballet: bahlukaniswa yi-gait ezindizayo, ikhanda elikhuliswe ngentamo ende, esifubeni esivulekile nomhlane ovulekile kanye nomhlane ovulekile. "Ngakho-ke - i-ballerina! Azigcini nje ngokuma, zinokudla, imikhawulo eminingi, "uzothi, futhi uzolunga kuphela. Iqiniso ukuthi ukuvumelana kanye nokuqina akunqunywa ngenani lamakhilogremu, okungukuthi isikhundla somzimba esikhaleni, ukulingana kwawo. Ngakho-ke, ngisho nabantu bakhuluphele, kepha umgogodla ophilile (kangaka futhi kwenzeka) ubukeka egoqwe ngokuvumelanayo kunomncane, kepha mncane.
Kodwa-ke, akunakwenzeka ukuthi othile aphoqelele ukubaluleka kokuma okulungile. Kepha abantu abaningi ababoni ukuthi akunangqondo ngokuqondile kuphela ukuthi umzimba wethu ubukeka kanjani, kodwa futhi usesimweni sesikhumba somzimba nobuso. Yebo, yebo, awezwanga: Abantu abajwayele ukuSuach, okokuqala bajwayelane namabhola, futhi nge-chin ephindwe kabili, nangamafolda aphezulu we-nasolabial. Siyaqonda ukuthi kungani kuphuma nokuthi ungabhekana kanjani nayo.
Abantu abaningi ababoni ukuthi ukuma okuqondile akudingi ukuthi umzimba wethu ubukeka kanjani, kodwa futhi usesimweni somzimba nobuso
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Umbhoshongo waseBabiloni
Ukuze uqaphele ukuthi yikuphi ukuxhumana phakathi kwesimo somgogodla nokubonakala kwesikhumba, kuyadingeka ukukhumbula i-anatomy. Ngakho-ke, insika ye-vertebral isisekelo se-axial skeleton yomuntu, equkethe amashumi amathathu nantathu (kwezinye izimo (kwezinye izimo ezingamashumi amathathu nane), axhumekile komunye nomunye njengengxenye yombhoshongo. Lezi zingxenye zihlukaniswe iminyango emihlanu: smokychik, sacral, i-lumbar, isifuba nesibeletho. Ngamunye wabo unokugoba kwako komzimba okusiza ukwehla futhi kuvikele ama-disc ekususeni. By the way, sizalwa sine-axis eqondile, egudlula ngokwemvelo njengoba ingane iphuma ezinyaweni zayo.
Kusekelwa izinyawo, futhi ngokujwayelekile ukunyakaza kuwumsebenzi oyinhloko owenziwa ngumgogodla (ngaphezu kokuvikelwa kwentambo yomgogodla). Ngakho-ke sikhumbula isosha eligcwele libuze, kepha hhayi ngaphansi kweqiniso elifanele kulo: "Ukunyakaza kuyimpilo." Kuyiqiniso, iningi lethu lisuka ekhaya liye ehhovisi bese libuyela emuva, likhethwe ngokuvamile ejimini. Lapho, empeleni, ngifuna ukubamba futhi "ukusebenza" wonke ama-buns adliwe, ngoba siqala ukudonsa ngamandla, siguqule ngentshiseko noma silethe esimweni esinqunyelwe eTreadmill.
Kuyafaneleka yini ukuthi ukunyakaza okunjalo kwempilo ngeke kuthuthukiswe ngokuphelele (futhi kahle, uma kungaphuthi). Iqiniso ngukuthi le mithwalo emide nenamandla yingcindezi enkulu yomgogodla wethu, okuthi, ngokwezibalo, amaphesenti ayisishiyagalombili abantu abadala abe yiminyaka engamashumi amathathu isesimweni, kude nento efanelekile. Ngaphezu kwalokho: Izinguquko ze-Axis enobungozi ziqala ezinganeni zezingane! Futhi lapho i-eksisi ingahlelekile, futhi ngaphansi komthwalo kuhlole ukusebenza kwayo, okungukuthi, ahlukaniswe nge-barbell noma, ngokwesibonelo, esebenza isikhathi eside, lesi simo siyanda.
Njalo ngaso sonke isikhathi, sihleli kahle, sigobe emuva futhi sibeka ukukhahlela ngokwemvelo futhi singena phambili intamo, "siminza" emahlombe aphakanyiswa kumandla kagesi. Ezifanekisweni, ngokwesibonelo, lapho simi emgqeni, siqhubekela phambili i-pelvis ekufuneni ukwesekwa, noma sizame ukuqondisa ama-blades, sisheshe sizame ukujwayela umnyango we-lumbar. Maye, kepha ngisho nale mizamo iya e-RUSH: Ngemuva komzuzu, ibhande liqala ukulimaza i-deflection "enhle", amabala avutha umlilo, intamo iqandisiwe ngokuphuma emthethweni ... ngegama, kubonakala sengathi Kulula ukubuyela esimweni esijwayelekile sombuzo.
Izilimi Abantu bavame ukuba nezinkinga emgogodleni owodwa, kepha njengoba i-axis yethu iyodwa, bayeke futhi bahlukaniswe izingxenye ezisebenza ngoMnyango, uma i- "junk" inguhlobo oluthile loMnyango, khona-ke imisebenzi yayo kudingeka ukuthi ithathe amahhovisi omakhelwane. Nasi isibonelo esilula kakhulu: Intombazane kahle ilungisa kahle i-pelvis, lapho isisekelo somgogodla sinamathiselwe khona, sibeka phambili phambili, sakha "ukudelela" ukunqamula, sigcizelela kahle indlela yama-buttocks.
Muhle impela. Kepha umnyango we-lumbar uzizwa kanjani? Ngenxa yalokhu, i-bend ayiyona imvelo emgogodleni wethu, i-vertebrae yoMnyango We-Lumbar iguqulwa futhi icindezelwe. Wena, wasonta, kuthinta umnyango wesifuba, okuqala ukubuyela emuva, kwakha i-hump. Futhi esesimweni sebele, isimo somnyango wesibeletho, esingavikelekile futhi esishukumiseleka, esinikezwa phambili futhi siqandisiwe kulesi simo. Imikhumbi yentamo ihlanganiswe, igazi lamanje liya liya liyanda, i-lymph iyama ngokuhamba ngokukhululeka kusuka ezindongeni zobuso (sawubona, ukuvuvukala!). Ngenxa yokusakazwa okungekuhle koketshezi, ubuso bobuso buyahlupheka ngokuyinhloko: izinkulumo azihambi ngombala wakhe ophilile, akukho ithoni enhle. Imisipha engatholi i-oksijini eyanele nezakhi zomzimba okwanele kancane kancane "zigqwala" futhi zenza buthaka, uzimele "izintambo" phansi, nathi, isikhathi esiningi esichithwe ekuhambeni kwethu "konke kulahlekile". Ngaphezu kwalokho, isisekelo sentamo siqala ukwakha ubuhlobo obubi, abantu ababizwa ngokuthi yi-tunge hump. Naphezu kweqiniso lokuthi kwenziwa ngokwengxenye ngaphansi kwethonya lezinguquko ze-hormonal, indima enkulu "ye-debut" yayo iyisimo esingalungile somgogodla wesibeletho. Faka amakhanda ahlala njalo nokukhathala kulokhu, futhi kuzocaca impela: ngalesi simo kufanele senze okuthile!
Sebenza nomgogodla wakho kungaba kunoma yimuphi unyaka
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zisize
Yini engenziwa uma usuvele uye echibini (ngendlela, ukubhukuda ngaphandle kokubhapathizwa ebusweni bamanzi kulimaza umnyango wesibeletho, ukuze kuthi uma ungakashiyi imidlalo yamanzi), futhi Izindonga zazimi, futhi izincwadi eziboshwe ngekhanda? Kubalulekile ukuqala kusukela ekuqaleni. Khumbula ukuthi umgogodla wethu uqala kanjani? Ngezigaba ze-spheroid nezokwehlukaniswa. Zombili zinamathele ku-pelvis, futhi zilapha, ku-pelvis, futhi kuyindlela yokuqala "yesimo esinempilo. Khumbula: I-Pelvis yakho kumele "ibukeke" phansi. Ukuhlola isikhundla ngendlela efanele, beka izandla zakho ku-popo kanye ne-umsila ehambisana. Uma amathiphu weminwe yakho ehlelwe ngokuqinile phansi, kusho ukuthi ukwenze konke okulungile. Ekuqaleni, ungahle ungakhululeki esimweni esinjalo, kepha umzimba uzothatha ngokushesha isikhundla esisha, ngoba 'wasungula' futhi usinikeziwe ngemvelo uqobo.
Ukubeka kahle i-pelvis, uzozwa ukuthi emuva okuphansi kuyadingeka ngokwesekwa kwabezindaba, nesisu, wasebenza ngawo isikhathi esiningi ejimini, uzodlula ngokwawo, ngoba izicubu zizoba njalo ngethoni .
Ukulandela umhlane ophansi kanye nomnyango wesifuba kuzoqinisa. Ukumsiza, ukudonsa isifuba phambili, hhayi ukugxila olwazini lwama-blade. Futhi lapho nje usuvele uzokwakha kabusha yonke iminyango ephansi ebekiwe, intamo, ebhekele ezempilo nentsha yesikhumba sobuso, izoba sesimweni semvelo.
Vele, ukuze uzazise esimweni esisha, uzodinga ukusiza umgogodla. Azikho izimfihlo nokuhlakanipha: Ukuzivocavoca okulula okufana "nezikebhe", "amakati", amakati anwebekileyo kanye nemithambeka ezokwazi ukuqinisa izicubu futhi zinikeze "induku" yakho ukuguquguquka namandla akho. Uma uyisidina ukuba uhlanganyele edwaleni, esikhundleni sokuqeqeshwa kweqembu lamandla, nikeza ukukhetha kumaPilates noma i-yoga.
Ekugcineni, ukuhamba okuzobuyiselwa kuwo wonke ama-fascias nemisipha, xolisa futhi usungule ukujikeleza kwegazi kanye ne-lymph, ungangena enkambweni yokuzivocavoca. Enye yezindlela, ezingenayo umlando owodwa awunayo ikhulu leminyaka, - sebenza nge-Gouas Scraper. Leli yipuleti elikhethekile elivela esihlahleni esibushelelezi noma etsheni (kusuka epulasitiki kungcono ukwenqaba), okuthi ngengcindezi ekhanyayo oyidingayo ukushayela ngemigqa ye-massage. Qiniseka ukuthi usebenzisa amafutha okubala ama-massage, ama-lotion noma ama-bathers, ngaphandle kwalokho ungalimaza isikhumba.
Ukuzilungiselela okuhle nokuhle nentamo ngezandla zakhe. Konke ukunyakaza kumele kube mnene, kucocekile, okubucayi, okuthe xaxa, kepha kungasabisi. Kwenze ngesiko lakho elisuselwa emnyama ngaphambi kokulala: khetha i-lotion enhle, vula umculo omnandi wokuphumula, ushise iphunga futhi uphumule.
Noma ngabe yiziphi izindlela nezinqubo ezinhle zisinika imboni yobuhle, akekho noyedwa kubo ongaqinisekisa impilo yethu. Futhi ngaphandle kwesisekelo esinempilo, ubuhle bangempela abunakwenzeka, noma ngabe sazama kanzima kangakanani, futhi zonke izenzo zethu zizomaphaza kuphela isikhundla sangempela sezinto. Izindaba ezimnandi ukuthi kungenzeka ukuthi usebenze nomgogodla wakho kunoma yimuphi unyaka - Ngenhlanhla, umzimba wethu uhlala uzwela futhi usinde ukuba siyibuyisele esikhundleni sakhe semvelo.