Neck exercises - Pain relief

Inkimbinkimbi yezempilo ephelele equkethe izivivinyo zentamo ezisebenza kahle kakhulu nsuku zonke. Susa ukuqeda ikhanda elingapheli kanye nesiyezi, kanye nemizwa yokungezwani nokuqina endaweni yomlomo wesibeletho.
Uhlelo lokusebenza lokuqeqesha intamo luzosiza ukubuyisela ithoni yemisipha enempilo, ukukhuthaza ukuhamba kwegazi, kanye nokwenza ngcono ukuhamba kwemizwa nemisipha yomgogodla ongaphezulu. Amakilasi afanele wonke umuntu futhi abe namazinga ama-3 okuxaka - kubaqalayo lapho wonke umsebenzi wokusiza izinhlungu zentamo wenziwa esihlalweni, ukuvivinya umzimba ekhaya nsuku zonke, lapho kuhlangana khona izivivinyo zomzimba ezihleliwe nezokuma kwamahlombe nge-osteochondrosis nohlelo lokuqeqesha olunzima kakhudlwana. .

Yonke imisebenzi inemiyalo yevidiyo nemininingwane enemininingwane. Kwenziwa ezindaweni ezibushelelezi nezikhululekile, kancane futhi ngonembeza. Kunconywa ukuzijwayeza ukusebenza kwehlombe kwentamo ukunwetshwa nsuku zonke ukuvimbela nokwelashwa kwe-osteochondrosis.

Ukusebenza kwesicelo

✓ Ngaphezu kwe-50 ehlukene yezinhlungu zokusiza ebuhlungu obukhululiwe (namahlombe) ezinemibhalo, ividiyo noma imiyalo yesithombe namazwana okulalelwayo;
✓ Yonke imisebenzi inamazinga ahlukene obunzima;
✓ ama-52 ukusebenzisa okuhlukile izinyanga eziyi-3 zamakilasi;
Izinhlelo eziyi-3 zobunzima: uhlelo lokuqeqeshwa esihlalweni, olwenziwe ngokuhlala ngokuphelele, kanye nezakhiwo ezi-2 ezinzima zokuphakama kwamahlombe nentamo, lapho izingxenye zomgogodla zibandakanyeka khona;
✓ Uhlelo lwezibalo luzokuvumela ukuthi ulandelele imiphumela yakho nempumelelo, ukuthi ubuhlungu buguquka kanjani nesikhathi sokuqeqeshwa;
✓ Uhlelo lokulinganisa ama-syndromes ezinhlungu zemvelo yemisipha neyezinzwa, kanye nomfutho wegazi. Into efana ne-osteochondrosis idinga ukulawulwa okwandisiwe;
Can Ungabandakanyeka ekusebenzeni ngaphambi kokusebenza noma udale amakilasi akho;
Uhlelo lwezikhumbuzi nezaziso ukuthi - manje awusoze wakhohlwa ukwenza i-yoga yokuzivocavoca kwentamo ekhaya;
✓ Izilungiselelo zokuqeqeshwa ezingashintshashintshwa - lungisa isikhathi somsebenzi ngamunye, isikhathi sokulungiselela nokuphumula phakathi kwazo.

Izinhlobo zemisebenzi yohlelo lokusebenza yokuzivocavoca kwentamo

Dynamic - kukhona ukukhuthaza kokuphuma kwegazi nokufudumala okuyisisekelo;
✓ I-Static - kukhona ukwelulwa nokufudumele kwemisipha nokuqeda izihlakala zomsipha;
Ngokuqiniswa - kunokuqiniswa kwe-corset yemisipha, amahlombe asevele ethinteka lapha;
✓ Amandla ashukumisayo - kukhona ukuswakama okujulile nokuqinile kokujikeleza kwegazi;
I-Yoga asanas - kugxilwe emgogodleni ongenhla namahlombe.

Indawo yokuqeqesha yenzelwe izinyanga ezi-3 futhi iqukethe izinhlelo ezintathu, ngasinye sazo sisebenza ngokuyi-14 ngenyanga. Isibonelo, okuyinkimbinkimbi kunazo zonke - izendlalelo zokuzivocavoca kwentamo zinokuzivocavoca okunzima futhi okunzima ngempela komzimba, okufanele kuqalwe kuphela ngemuva kokuphothula izinhlelo zokuqala nezesibili. Amakilasi ayinkimbinkimbi eyandayo futhi awadingi ezinye izinto ezengeziwe. Imizuzu emi-5 ukuya kweli-10 yesikhathi samahhala nefoni yakho. Umgomo wokushaja we-yoga ngokusebenza kwentamo ekhaya ususelwa ebushelelezi, ekulinganiseni nasekuthuthukisweni okuvumelanayo. Ukuqeqeshwa okunjalo kuzongena ngokushesha isigqi sempilo ngoba umqeqeshi osesimweni esijwayelekile uzoba umsizi obaluleke kakhulu wokuqhuba amakilasi wokukhululeka kobuhlungu.

Thatha isikhathi sakho sokuqala sokuqeqesha, ngemuva kwalokho uzokwazi ukubona imiphumela emangalisayo.

👍 Yiba nokuzivocavoca okuhle!

I- Ukuzikhulula: Lolu hlelo lokusebenza luwumthombo wolwazi futhi alinikezi seluleko sezokwelashwa, akufanele lusetshenziswe ngabantu abangaphansi kweminyaka engu-18 noma abesifazane abakhulelwe. Kunconyelwe ukubonana nodokotela futhi uthole izeluleko zochwepheshe ukuze uqiniseke ukuthi ungawenza lo msebenzi.