Isisekelo sokwelashwa kwesondlo ngezinkinga ezisemgodleni kusetshenziselwa isiguli esinomhlane ophansi. Uma wenza njalo, i-syndrome yezinhlungu izophinde ibuyele. Kubalulekile ukuhlukanisa izizathu ezenziwa ubuhlungu ngemuva, futhi kusuka kulokhu khetha izivivinyo.
Ukuzivocavoca kokwelula izinkalo zikaDkt. Bubnovsky
Udokotela owaziwayo uBudnovsky wavula izikhungo zakhe emadolobheni amaningi, kodwa ngaphandle kwalolu lwazi naye waqala isisindo sokuzivocavoca okusiza ukuphumula kahle empilweni yakho futhi unciphise ubuhlungu. Zifanele ukusetshenziswa ekhaya. Cabanga ngalezi zivivinyo zesisindo futhi ubuyele:
- Gcizelela emadolweni akho nangezintende zezandla. Khumula emuva.
- Gcizelela emadolweni akho nangezintende zezandla. Ekuphumuleni, ngemuva kugobile phezulu, ku-inhalation - ukugoba phansi. Yenza lo msebenzi kancane kancane, ngokuthula, ngaphandle kokunyakaza okungazelelwe. Kuphindwe izikhathi ezingu-20 ku-1 indlela.
- Gcizelela emadolweni akho nangezintende zezandla. Ukugoba izikhali, uphume umzimba phansi. Kusukela kulesi sikhundla, lungisa izikhali, wehlise izisindo ezintendeni bese uzizwa ukuthi izihluthulelo zesisindo zilula kanjani. Phinda izikhathi ezingu-5.
- Qala emhlane wakho, imilenze igobile, izandla ezihamba emzimbeni. Lapho uphumelela ukuzama ukukhipha i-pelvis njengendlela ephezulu ngangokunokwenzeka, ngokumangalisa - uyinciphise. Phinda izikhathi ezingu-10-30 kuye ngokuthi imfanelo yakho yomzimba.
- Themba ngemuva kwakho, imilenze igobile, izandla ngemuva kwekhanda lakho. Cindezela isifuba sakho esifubeni sakho bese ugoba umzimba wakho njengoba uphuma, ugoqa amahlombe akho phansi bese uthinta izintambo zakho ngamadolo akho. Lo msebenzi ungabangela ubuhlungu. Phinda uze uzizwe umuzwa ovuthayo endaweni yokunyathelisa.
- Gcizelela emadolweni akho nangezintende zezandla. Khipha kancane kancane i-trunk phambili, ngenkathi ugcizelela ukugcizelela.
- Gcizelela emadolweni akho nangezintende zezandla. Hlala ngonyawo lwakho lwesokunxele, udonsela emuva ngqo. Donsela umlenze wesokunxele phansi ngokuwunciphisa. Ingalo yangakwesokudla nomlenze wesobunxele kufanele uhambise ukugoba. Ngesandla sakho sobunxele, susa phambili. Bese uphinda ngalunye uhlangothi. Zonke ukunyakaza zihamba kahle! Kuphindwe izikhathi ezingu-20 ku-1 indlela.
Uma ufuna izivivinyo zesifunda se-lumbar nge-osteochondrosis, thintana nodokotela wakho ngaphambi kokwenza lokhu, uma ungasebenzisa okunzima okunjalo.
Izenzo ze-Isometric zezinsipho zesinqe nomgogodla
Ukuzivocavoca kwe-Isometric kunconywa kunoma ubani ohola impilo yokuphila, une-osteochondrosis engaqondakali noma umgogodla we-herniated, usekhathini lokuvuselela emuva kokulimala emuva noma osuleleke ekuguleni kwe-osteoporosis. Yenza imizimba kufanele ibe nsuku zonke imizuzu engu-10-15, futhi ekugcineni ukwandise lesi sikhathi. Kufanele uqale ngokuphindaphindiwe kuka-5-6 kokusebenza ngalunye.
- Themba ngemuva kwakho, bhonsa imilenze yakho, welule izandla zakho emzimbeni. Yenza ukunyakaza kwesandla sakho njengokungathi ubhukuda futhi uzizwe ukumelana kwamanzi. Cindezela bese uphendulela kufanele kube nzima. Ngesikhathi esiphezulu sokucindezeleka, hlala, linda imizuzwana engu-5, bese uphumule.
- Themba ngemuva kwakho, bhonsa imilenze yakho, welule izandla zakho emzimbeni. Yenza ukunyakaza njengokungathi ubhukuda ngezinyawo zakho. Baphakamise engxenyeni yama-degrees angu-90, kodwa ungakwazi nangaphansi uma ungawutholi kuze kube manje.
- Themba ngemuva kwakho, bhonsa imilenze yakho, welule izandla zakho emzimbeni. Khulisa indawo yezocansi. Khumula.
- Hlala kuwo wonke ama-four, udonse ngamandla esiswini, uhlume izintambo, ugcine umhlane wakho uphansi. Yiba kulesi sikhundla.
- Themba ngemuva kwakho, bhonsa imilenze yakho, welule izandla zakho emzimbeni. Khulisa ukungezwani komshini . Bese uphumule ngokuphelele.
Ukuzivocavoca ngesisindo akusizo kuphela kulabo abaye babhekana nezinkinga, kodwa futhi kubantu abavele baqala ukuzizwa bengakhululekile kule ndawo ngenxa yokukhathala noma ngezizathu ezithile.