Aya maAbs Exercises Ndicho Chakavanzika Chekudzivirira Lower-Back Pain

Zvemukati

• Kumira Kumusoro-Muviri Kutenderera
• Dead Bug
• Isometric Tafura Pamusoro
• Isometric Tafura yepamusoro Kufambira mberi
• Kuchinjanisa Kufora
• Pelvic Tilt Kukura
• Yakagadziriswa Side Plank Pulse
• Inotenderera Clam Shell
• Imbwa yeShiri
• Kurutivi-Kureva Bhegi Tsvaira
• Shoulder Wall Slide
• Hafu-Kupfugama Kufa nekuchinja
• Ongororo ye

Kutambudzika kwekumusoro-kumashure kune zviuru zvezvikonzero zvinogona kukonzera. Kusaenzana kwemuviri, kutakura mabhegi anorema, uye kurovedza muviri nechimiro chakashata zvese zvinogona kutungamirira kumarwadzo anoramba aripo. Hazvina mhosva chikonzero, kurwadziwa musana kwakatwasuka-kunoyamwa. Nhau dzakanaka ndedzekuti iwe unogona kutora matanho ekudzivirira kurwadziwa musana mune ramangwana nekuvaka yakasimba musimboti. (Wakatosarudzika nemarwadzo? Dzidzira iyi yoga poses panguva ino).

Pamwe nekudzidza fomu yakakodzera usati waedza kurovedza muviri (senge iyi nzira yekusimudza), kudzidzira kumashure- uye musimboti-kusimbisa kurovedza kunogona kukutadzisa kubva mukuomesa mhasuru dzako kana uchinge washanda. Nike tenzi murairidzi Rebecca Kennedy akagadzira iyi yekurovedzera muviri nemafambiro ayo anosimbisa yako yepakati nekutarisa kuzasi kumashure.

Inoshanda sei: Ita danho rega rega renhamba yakatarwa yekudzoka. Tarisa vhidhiyo nezve kuputsika kwekufamba kwega kwega.

Iwe uchada: A mat

Kumira Kumusoro-Muviri Kutenderera

A. Mira netsoka hudyu-upamhi hwakaparadzana uye maoko muchiuno.

B. Tendamira kuruboshwe, uchisimudzira chiuno kurudyi, wobva watenderera zvishoma nezvishoma zviuno zvizere mudenderedzwa uchizembera torso munzira yakatarisana.

Dzokorora kwemasekonzi makumi matatu munzira imwe neimwe.

Dead Bug

A. Rara wakatarisa pasi maoko nemakumbo akananga kusirin'i.

B. Dzora ruoko rwerudyi kumashure kuti usvike pamusoro, biceps nenzeve, uchidzikisa gumbo reruboshwe kuti ubve pasi. Dzokera kunzvimbo yekutanga.

C. Ruzasi ruoko rwerudyi kurudyi, mumutsetse nefudzi, uchidzikisa gumbo reruboshwe kune rimwe divi, zvinoenderana nehudyu. Dzokera kunzvimbo yekutanga.

D. Dzokorora kune rimwe divi, uchidzikisa ruoko rweruboshwe uye gumbo rekurudyi zvakadzika ipapo zvakachinjika.

Dzokorora kwemasekondi makumi matatu.

Isometric Tafura Pamusoro

A. Rara nemusana nemabvi akakotama pakona ye90-degree, maoko achizorora pamabvi.

B. Panguva imwe chete fambisa mabvi muchipfuva uye shandisa maoko kusundira mabvi kure.

Batirira Masekondi makumi matatu.

Isometric Tafura yepamusoro Kufambira mberi

A. Nhema wakatarisana pasi neibvi reruboshwe rakakotama pa 90-degree angle, gumbo rerudyi rakatambanudzwa uye richisimudzira mashoma masendimita kubva pasi. Ruoko rweruboshwe rwakatambanudzwa kumusoro, biceps nenzeve, uye ruoko rwerudyi rwuri kudzvanya pabvi rekuruboshwe.

Bata kwemasekondi makumi matatu kudivi rega rega.

Kuchinjanisa Kufora

A. Nhema kutarisana nemabvi akakotama uye tsoka dzakatsetseka pasi. Simudza chiuno kuti uite tambo yakatwasuka kubva pamabvi kusvika pamafudzi.

B. Simudza gumbo rekuruboshwe kubva pasi, uchikwevera ibvi kuchipfuva. Dzokera kunzvimbo yekutanga.

C. Kuruboshwe gumbo rerudyi kubva pasi, uchikwevera mabvi kuchipfuva. Dzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu.

Pelvic Tilt Kukura

A. Rara wakatarisa pasi nemabvi akakotama pakona ye90-degree zvakananga pamusoro pehudyu, uye maoko achizorora seri kwemusoro.

B. Chibvumirano chekutenderedza chiuno kumusoro, dumbu bhatani kumusana, kuunza mabvi mashoma masendimita padhuze nechipfuva.

C. Zvishoma nezvishoma dzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu.

Yakagadziriswa Side Plank Pulse

A. Kutanga mupanda rerutivi kurudyi ruoko rwakatambanudzwa, uye gumbo reruboshwe rakakotama, mabvi achizorora pasi. Ruoko rworudyi ruri kuseri kwemusoro.

B. Pulse chiuno kumusoro masendimita mashoma, wobva wadzika pasi kuti udzokere kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Inotenderera Clam Shell

A. Nhema kuruboshwe kuruboshwe nemabvi akakotama pa90-degree angle uye kuruboshwe uchisimudzira musoro kumusoro kubva pasi.

B. Simudza ibvi chairo kurudyi nedenga rerudyi uchibata tsoka yekuruboshwe.

C. Pazasi kurudyi ibvi kuruboshwe kuruboshwe uchisimudza rutsoka rwerudyi kuenda padenga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Imbwa yeShiri

A. Kutanga patafura patafura uine mapfudzi pamusoro pechiuno uye chiuno pamusoro pemabvi. Tambanudzira ruoko rworuboshwe kumberi, biceps nenzeve, uchisvika kurudyi gumbo kumashure pahudyu kukwirira kutanga.

B. Dhirowa gokora reruboshwe kurudyi ibvi pazasi pebumbu. Dzokera kunzvimbo yekutanga.

C. Tsvaira ruoko rweruboshwe kuenda kuruboshwe, mumutsara nefudzi, uku uchitsvaira gumbo rerudyi uchienda kurudyi, uchienderana nehudyu, uchichengeta ese ari maviri akafanana pasi.

D. Dzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Kurutivi-Kureva Bhegi Tsvaira

A. Nhema kutarisana nemaoko akatambanudzirwa kumativi. Mabvi akakotamiswa pa90-degree angle uye achizorora pasi kune kurudyi kwemuviri.

B. Simudza ruoko rweruboshwe kubva pasi uye udzike pamusoro peruoko rwerudyi, uchitenderera mafudzi kurudyi.

C. Tsvaira ruoko rweruboshwe pamusoro pemusoro wozobuda kuenda kuruboshwe, uchikotama gokora kusvika kuseri kwemusana, uchichengeta kubatana pakati pezvigunwe nepasi mukati mekufamba.

D. Reverse movement to denderedzwa ruoko rwekuruboshwe dzokera kuruoko rwerudyi, wozovhura ruoko rweruboshwe kunze kune rumwe rutivi kuti udzokere panzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Shoulder Wall Slide

A. Gara wakatarisana nemadziro nemabvi akakotama uye tsoka pasi pasi nemaoko akatambanudzwa pamusoro, kumashure uye musoro wakadzvanywa kumadziro.

B. Kuchengeta maoko achisangana nemadziro, akadzika magokora kusvika padumbu kukwirira kukwirisa, wobva watwasanudza maoko kuti udzokere kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu.

Hafu-Kupfugama Kufa nekuchinja

A. Pfugama pagumbo rekuruboshwe nemaoko kuseri kwemusoro.

B. Kuchengeta kumashure yakatwasuka, zasi chipfuva kurudyi gumbo.

C. Dzokera kunzvimbo yekutanga, wozotenderedza torso kutarisana nekurudyi.

D. Dzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Ongororo ye