Umthambo "Crocodile": balahle iqolo

A iseti loqheliso "Crocodile" kuba umnqonqo yenziwa yokwahluka esithoba ilenze omzimba kunye Ukrainian lunee ntlobo ezahlukeneyo iinyawo kunye nemiqathango eyenzelwe ukunqanda nokunyanga iingxaki yenkqubo musculoskeletal (ingakumbi umnqonqo), yokuthanjiswa izibilini isiqabu buhlungu emva kunye nezihlunu zangasese. Kwathi a chiropractor e-Australia ngenxa kokuma ukuthabatheka yomqolo ye lwengwenya, nto leyo engazange baboniswa ngokudleka deformation.

Le ndlela ifumaneka kubantu na ubudala kunye qethe ngokwasemzimbeni, akunyanzelekanga ukuba isithuba kakhulu okanye izixhobo ezizodwa: nje ityali obhityileyo okanye ingubo, elele phantsi.

Kwezinye iimeko, ukubonisa

A iseti loqheliso "Crocodile" kuba umnqonqo iboniswe ngenxa mpawu zilandelayo ezimbi:

• kule sciatica wesibeleko kunye empontshwa;
• zokugula sacral;
• osteochondrosis;
• Ithemba intervertebral kunye Buze.

Kwaye kwakhona isetyenziswa imisipha spasm ye empontshwa kunye isinqe, le piriformis izihlunu syndrome, ubukho ngezenzeko zastoynyeh ezi zivamvo zangasese kunye ukuphazamiseka ze wokugaya kunye esitulweni. Makhe sijonge ukuba ukwenza njani lo msebenzi.

iimpawu yokusebenza

Ingakumbi "Crocodile" umthambo ukuze ujikelezo helical umzimba xa intloko lwaba icala elinye, kwaye iinyawo isitya kwenye, ngokunjalo, yenza linegunya lomqolo.

Umthetho eziphambili - kukumamela iimvakalelo zakho, ukuze uphephe intlungu etsolo neentshukumo ezibukhali kakhulu. Asimele kwangoko ukwenza awo olukhulu yeentshukumo, kufuneka anike umzimba ukuba kusetyenziswa ukuzifudumeza up. Zonke lwenziwa Ukucofa 8 (abane kwicala ngalinye), kunye imizuzwana malunga 3-4 kufuneka kuhlala ukulungiswa yemeko, ephothiweyo.

uhlobo ngalunye umthambo "Crocodile" yenziwe ngokucothayo ngocoselelo, ebuka ukunyenyiswa izihlunu kunye nemisipha zokutsalwa kwimithwalo. Ukuphefumla kufuneka-ntathu, elide ezirhuqwa kwaye kwempumlo. Kwindawo yokuqala ukuba nabafutha, kwaye ngexesha intshukumo - umpefumlo.

Ukongeza, kucetyiswa ukwenza umthambo ungatyanga. Kubaluleke kakhulu ekupheleni zonke iiseshoni luyafuneka ukwenza le yokuma zokuphumla - kulala nje ngomqolo iingalo ngqo kunye nemilenze namehlo bavala ngexesha ubambe zonke izihlunu umzimba ukwimeko sikhululekile ngokupheleleyo.

№1 block

Kolu ngcelele imithambo "Crocodile" senziwe umqulu lincinane:

1. Ukulala ngasemva - imilenze ngqo, xa ububanzi egxalabeni ngaphandle, izandla bucala ukuze zenze umgca enye - ukwenza ajike umzimba wakhe icala elinye, kunye nentloko - kwenye.
2. Iqala isikhundla into efanayo, kodwa isithende yonyawo ukubeka phezu iminwe enye, qinisekisa ukuba indawo beenyawo ngelixa ithuba umzimba ugcina.

№2 block

Xa umsebenzi "ingwenya" kwinqanaba lesibini, kangangoko kunokwenzeka, kwi nitrogen kwindawo umise inspiratory imizuzwana 4-8:

1. Emadolweni Imilenze bent uzakhela engile ° 90. Iqatha of ngomlenze omnye ngoxa abanye ubuxoki phezu kwedolo umzimba abazimiseleyo yaye isinqe uphendulela in ephambana. Care kufuneka isiwe emagxeni neengalo bezivale icinezelwe phantsi.
2. Imilenze wagoba emadolweni waza wabeka banzi ububanzi egxalabeni. Ngaphandle kokuthatha ezinyaweni zakhe ngaphandle emgangathweni, zijike kuphela kubo, wenze U-ekujikeni komboko isinqe ukuya kwicala elinye, kunye nentloko - kwenye. Ukuba kuvela ukuba umlenze, leyo kufutshane emgangathweni, ngokupheleleyo uwe.

block №3

A kwileveli yesithathu entsonkothileyo exercise "ingwenya" umhlana, nowavumela elide, ukusuka ngomzuzu nitrogen kwindawo zaguquka enikiweyo intuthuzelo lwangaphakathi ngolu hlobo lulandelayo:

• Imilenze bagoba emadolweni kwi-engile 90 ° okanye kancinci amathanga ezinkulu ngokuqinileyo kunye, kunye ngeenyawo emoyeni kunye amadolo zifana kuya kumgca namalungu kasikrobana. Yenza ufulathela umzimba wakhe ukuze lesinqe sakhe baqhubeka beguqa engile kwaye ngobunono walala phantsi (ukuba kunokwenzeka). It akavumelekanga ukuba enze iintshukumo ngesiquphe okanye umlenze drop okungalawulekilyo phantsi.
• Lo mgaqo imiqathango iinyawo ezihambayo, kodwa ekupheleni kwindawo yokulungisa umlenze, nto leyo iqhele ngasentla kwaye uzame isandla sakhe ukuba bachukumise ezikufuphi, unako kwakhona ngesandla kancinane ukutsala sock phezu unyawo.
• unyawo lwasekunene urhangqo umlenze bent kancinci ekhohlo ukuze umzimba wonyawo lwakhe lwasekunene wambamba kwi bembande ngasekhohlo (in yoga indawo ubizwa ngokuba iinyawo garudasanoy). Yenza ithuba oseleyo isinqe, kwaxa awo okanye ukushukumisa. Ukuba usisityebi, kucetyiswa ukuba ndilale kule ndawo imizuzwana malunga 30, ukuphefumla ngokunzulu ngokulinganayo.

Imisebenzi eyongezelelweyo ukuze kuphuculwe ukuhamba kwegazi ecaleni komgca umqolo i

Ezi liphakamisa nayo ekusebenzeni hatha yoga kwaye avavanywa uphando olwenziweyokwakunye nezinye iingcali, isiphumo Umfanekiso aqaqambayo kwenzeka kwangoko! Kuthatha ukuqina kunye ukudumba, ukuphefumla uba ezisimahla, ngoko la malungiselelo ziyacetyiswa ukuba abantu ukuphazamiseka le wokuphefumla kunye neenkqubo sentliziyo. The main imeko - nokwanela komsebenzi:

• Elele esiswini sakhe, sasuka isandla ngqo ekunene ukuya entendeni yakhe yasekhohlo phezulu nendawo ukuze brush wayelele phantsi emagxeni kumgca edibeneyo, nengalo yesibini uvikivwa phantsi ecaleni umzimba, kunye nayo, phezulu wesundu. Body ukuba alale ngasekunene ukuze ukuba ibekwe kumgca we-collarbone okanye ngezantsi, kodwa hayi ngaphantsi kwentamo. Phefumla kakhulu, ngokusebenzisa isithuba phakathi yabe zamagxa, izama ukugcina le ndawo kangangoko kunokwenzeka ngexesha inhalation edizwe. Isikhundla ukuba kwisekhondi 30 ngomzuzu, ukuba ndindisholo neminwe iya kuba - ungakhathazeki, kwakutshatshele njengoko uthatha indawo. Xa uphuma indawo izandla uhlala isiphakamiso setyhula ngokusebenzisa iziko kwaye ukhululeke ecaleni umzimba phantsi imizuzwana 10-20. Phinda kwelinye icala.

• Ukulala isisu sakho, uthabathe ekunene ukuya ekunene kwaye cinezela ngokuqinileyo nxamnye yonke ubude iingalo phantsi. Kuyinto ngqo, kwaye kukhutshwe kuhambelana kwegxalaba. Ngononophelo ngokuniguqula umzimba esandleni (ayithethi ukuhamba!), Buya uye kwicala, bagobe ngamadolo akho, zama tyhala esifubeni, obagcinela scapula negxalaba amalungu ngasemva. Ukulungisa imizuzwana 30, ngoko khululeka uphinde kwelinye icala.