Low Back Workout – Pain relief

Sethula "Ukujima Kwasemuva Okuphansi - Akunazinhlungu," isisombululo esiphezulu sokuthola umhlane ophansi ongenabuhlungu kanye nempilo ephelele yomgogodla. Lolu hlelo lokusebenza olusha lweselula luklanyelwe ngokucophelela ukuhlinzeka ngokuzivocavoca okuhlosiwe kanye nezinqubo eziklanyelwe ukudambisa izinhlungu ezingezansi nokukhuthaza inhlalakahle jikelele.

Izinzuzo Eziyinhloko:

Ukunciphisa Izinhlungu: Izwa ukukhululeka okukhulu ebuhlungwini bomgogodla ngokuzivocavoca okukhethekile okuhloswe ukunciphisa ukungakhululeki nokuthuthukisa ukunethezeka kwakho kwansuku zonke.
Ukuhamba Okuthuthukisiwe: Thuthukisa ukuhamba kwakho nokuvumelana nezimo ngokuzivocavoca okuklanyelwe ukwandisa ukunyakaza okuhlukahlukene kanye nokunciphisa ukuqina emhlane ophansi.
Qinisa I-Lower Back: Qinisa futhi ukhulume imisipha yakho ephansi ukuze unciphise ingozi yokulimala esikhathini esizayo futhi ukhuthaze impilo yomgogodla yesikhathi eside.
Impilo ye-Pelvic: Ukuzivocavoca okuhlosiwe ukuze kuthuthukiswe ukuqondana nokuzinza kwe-pelvic, kuthuthukise ukusekela nokusebenza okuphansi kwe-back back.
I-Sciatica Relief: Yehlisa izimpawu ze-sciatica ngokunwebeka okuhlosiwe nokuzivocavoca okuklanyelwe ukunciphisa ukucindezelwa kwezinzwa nobuhlungu.
Ama-Hips nama-Hamstrings: Thuthukisa ukuguquguquka kwe-hip ne-hamstring namandla ukuze unikeze ukwesekwa okwengeziwe nokuzinza komgogodla ophansi.
Izici Eziyinhloko:

Izinhlelo Zokuvivinya Ngokwezifiso: Finyelela ezinhlelweni zokujima eziklanyelwe ukuhlangabezana nezinhloso zakho zezempilo ngazinye kanye nezinga lokufaneleka.
Isiqondiso Sochwepheshe: Funda izindlela zokuzivocavoca ezifanele ezinemiyalo enemininingwane kanye nemibukiso yevidiyo ehlinzekwa ngochwepheshe bokufaneleka.
Ukulandelela Inqubekela-phambili: Bheka inqubekelaphambili yakho ebheke emhlane onempilo futhi ulandelele ukuthuthukiswa kokukhululeka kobuhlungu nokuhamba.
Izinsiza Zezemfundo: Thola imininingwane ebalulekile ngempilo ephansi enezindatshana ezifundisayo namathiphu okulawula izinhlungu nokuvimbela ukulimala.
Ugqozi Olungaguquguquki: Hlala ugqugquzelekile futhi uzinikele ohambweni lwakho lwezempilo oluphansi ngezikhumbuzo zansuku zonke nokuqukethwe okugqugquzelayo.
Kuyo yonke incazelo, amagama angukhiye abalulekile njengokuzivocavoca kwe-low back, impilo ye-pelvic, i-sciatica relief, ama-hips, nama-hamstrings ahlanganiswe ngokuhlelekile ukuze kugqanyiswe ukugxila kohlelo lokusebenza ekunikezeni izixazululo eziphelele zokunakekelwa kwe-back back.

Izici ezikhethekile:

Ukuvimbela Ukulimala: Finyelela ukuzivocavoca okukhethekile okuhloswe ukuvimbela ukulimala okuphansi nokukhuthaza impilo yesikhathi eside yomgogodla.
Ukuqeqeshwa Okuvumelana Nezimo: Faka izindlela ezigxile ekululameni ukuze uthuthukise uhla lokunyakaza nokunciphisa ukuqina emhlane ophansi.
Ukuqinisa Okubalulekile: Thuthukisa amandla ayisisekelo ukuze unikeze ukwesekwa okwengeziwe nokuzinza komgogodla ophansi.
Ukuze uthole iqolo elinamandla, elinempilo elinempilo kanye nempilo engenabuhlungu, i-"Lower Back Workout - Pain-Free" iwumngane omkhulu. Qala uhambo lwakho lokuya endaweni ephansi engenabuhlungu namuhla futhi uvule izinzuzo zempilo esebenzayo nenelisayo.

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