Ingemuva idala uhlaka lwemvelo lomzimba wonke, ivikela izitho zangaphakathi ekulimaleni, ayivumeli umgogodla ukuhamba ngokungahambi kahle. Ngaphansi komqondo we "emuva" kufanele sisho kokubili imisipha yangemuva nomgogodla ngokwawo.
Ngemuva kosuku olunikezelwe amafasitela okugeza, ukugeza, ukusebenza ensimini, ukudla okupheka isikhathi seholide lomndeni, usho ukuthi umhlane wakho ukhathele, ngoba usebenza ngokweqile. Kodwa-ke, lo msebenzi awubonakali ngomzimba wethu njengendlela yokusebenza okusebenzayo ngemuva. Ukuze uqiniseke ukuthi umzimba wakho awukhathele imisebenzi yesikhombisa, sincoma ukuqinisa isinyathelo ngesinyathelo - ungaqala ngokuzivocavoca ngemuva kwabesifazane.
Ukusetshenziswa kwenkimbinkimbi
Ngenxa yokuzivocavoca ngemuva nangemuva, uzokuzwa umehluko ngokushesha:
- ukuvivinya ngomusa ukudonsa umgogodla;
- i-set of exercises for the muscle of back ikhulula ubuhlungu emhlane ophansi;
- welula futhi uqinise ubuso obusenhla bemilenze, amalunga, nemigqa yebhande lehlombe;
- qinisa ingxenye engaphezulu yomzimba nezangqimba;
- qinisa imisipha yesisu kanye nezwi phezulu izitho zokugaya;
- Ukuzivocavoca kwentamo nokubuyela emuva kunciphise ukuqina entanyeni, emahlombe kanye nasezintweni;
- buyisela amandla, khulisa ukukhathala .
Ukuzivocavoca
- Siqala esimweni sokuhlala esithende, ngemuva kunwetshiwe. Yelula izandla zakho phezulu, wehlisa izingalo zakho ekuphumuleni. Yiba phansi phansi kuzo zonke ezine. Amapulangwe ngaphansi kwamahlangothini ehlombe, amadolo ngaphansi kokuhlangana kwe-hip. Push the coccyx back and up, welula imilenze. Ngokunye ukugoba nokuguqula imilenze emadolweni. Sinciphisa izithende phansi, njengokungathi sihamba lapho. Amapulangwe adonsa phansi, ukugoba emuva. Nge-inhalation, phuma phansi ngeminwe yakho, vumela izithende zakho ziwe phansi phansi nge-exhalation. Susa amahlombe ezindlebeni, sivule amahlombe ehlombe. Esikhathini esiphakeme kakhulu (coccyx), yakha i-angle eyingozi kakhulu. Siwela phansi emadolweni ethu phansi. I-Taz ngezintethe, iya ku-pose yengane. Ngesifo sokuphuza, sizungeza emuva, senyukela phezulu siphakamise esiqongweni.
- Beka izandla zakho ezinqulwini, uguqule ngesifuba esifubeni embuthanweni.
- Sithuthela endaweni yezinja ebheke phansi, zama ukuphinda ukujikeleza kwesifuba. Silungisa ngokuzenzekelayo i-pose yenja ne-muzzle phansi, siwela engxenyeni yengane - siyancipha.
- Ehlezi ezithendeni, yenza i-circular uphenduke namahlombe emuva. Sithuthela endaweni yezinja ebheke phansi, sizama ukuphinda kulesi sikhundla ukushintshaniswa kwamahlombe. Silungisa i-pose, bese siwela engxenyeni yomntwana.
- Nakulokhu, siba yinja ebusweni phansi - lezi zivivinyo ezilandelayo zizobe zenzelwe ukwandisa ukuhamba kwesifunda se-lumbar. Uma usungula, wehla umcengezi wesokudla phansi, bese ushiya. Phindela emuva, buyisela emuva isifuba, futhi futhi, kuqala ngethanga lesokudla, bese ngakwesobunxele, endaweni yezinja ku-exhale. Phinda izikhathi eziningana - wehla phansi bese usukuma, bese wenza konke, into efanayo, uqala kuphela kusukela ku-hip kwesokunxele.
- Lungisa inja yenja nge-inzzle yayo phansi, nge-exhalation idonsa amadolo aguqe emigodleni, bese uguqa amadolo. Senza ukuphindaphinda okuphindaphindiwe. Bese ugxuma enja ngemizuzwana embalwa bese uphumule kwi-pose yengane.
- Sidlula kuzo zonke ezine. Ngomoya ophefumulayo siyaphonsa, sithwala isisindo somzimba phambili. Nge-exhalation, sijikeleza emuva. Siphindaphinda ukunyakaza okunciphisa futhi kwe-wavy komgogodla. Amandla aphikisiwe phansi, isisu sithathwa. Sula emuva i-coccyx, welula emuva. Uma u-inhaling, phakamisa isifuba phezulu, uphonsa isifuba phansi. Nge-exhalation, ukuguqula izinyawo phansi, sithwala isifuba phansi, sibuyela ku-FE. Senza okuphindaphindiwe okuphindaphindiwe, okuthiwa "ikati", okuzosebenza ngaphansi kocingo.
- Siphumula esimweni somntwana.
- Sidlula ngobumnene kuzo zonke izingxenye ezine, qala ukushintshanisa isifuba esiyimbuthweni ngenye indlela.
- Sibheka futhi siphumule ekungeneni kwengane. Bese uhamba phambili ngomusa, wehlisa isifuba, isikhumba phansi. Ingemuva igobile, esimweni esiphezulu esiyiqhwayo - izintambo ziphoqelelwa phezulu, amadolo aphezu kwesigamu, simile ngeminwe. Sizama ukuphumula. Amandla aletha esifubeni, iya ku-pose yengane - phumula.
- Ngomoya ophefumulelwe, emuva kokuphindaphindiwe senyukela phezulu, siphakamisa izandla zethu phezulu ngokuphefumulelwa, ngomoya ophuthumayo esiwaphonsa esifubeni.