Ihoseyili Inkonzo engabonakaliyo isisu esinqeni umqeqeshi wokusonga

Ivenkile yevenkile Inkonzo eLode engabonakaliyo Isinqe esinqeni Umqeqeshi

Kutheni unxiba isinqe somqeqeshi ? ( ifuthe lokuvala esinqeni )

1. Cofa iiseli ezinamafutha ukwenza inkumbulo. (ukumila kwesinqe)

2. Umqeqeshi we- tummy wrap esinqeni unokuncedisa ukulungiswa kwe-rib valgus, kwaye umphumo wokulungisa ubonakala ngokucacileyo kubantu abancinci abaneembambo ezivelele. Kutheni ukongeza igama elithi insiza? Ngenxa yokuba ngokuqhelekileyo sicinga ukuba iminyaka engcono yokulungisa i-rib valgus ingaphantsi kweminyaka eyi-17 ubudala, kwaye abantu abadala banokufikelela kuphela injongo yokulungiswa kokuncedisa.

3. Ukugquma umqeqeshi esinqeni kunokunciphisa uxinzelelo lwe-lumbar spine kunye nokunciphisa iintlungu zangasemva ezibangelwa yi-lumbar muscle strain.

4. Nciphisa umthamo wokutya. (ukuphelisa ukutya kakhulu kodwa akufanelekanga kubantu bexesha elide abanezifo zesisu)

Ukuthetha ngokuthe ngqo, kungcono ukuba ungasebenzisi ibhanti yokubopha esinqeni xa usitya. Ngamaxesha athile, unganxiba ibhanti esinqeni somqeqeshi ukwenza ukuba utye kancinci, t apha akukho ngxaki.

5. Ukuvuselelwa kwe-Postpartum rectus abdominis separation. (emva kweveki emva kokubeleka okuqhelekileyo, isilonda sikamama siyaphiliswa)

Ukufakwa kwe-bandage esinqeni kuyadingeka nje emva kokubeleka, ngokuqhelekileyo ugqirha uya kuncoma ngokukhawuleza emva kokubeleka esibhedlele.

6. Ukunxiba i- waist band wrap ngexesha lokuzilolonga kunokunciphisa isinqe kunye namanqatha esisu kunye nokufuma. (kulula ukugqamisa izihlunu zesisu kunye nomgca we-vesti) Esi sivakalisi sivela kuJeremy, ophumelele i-Olympia fitness champion okwesibini. Wasebenzisa ibhanti lokusonga esinqeni kwixesha lamalungiselelo iminyaka emithathu ilandelelana, nto leyo ethetha ukuba uJeremy waphumelela ubuntshatsheli behlabathi abathathu kwiminyaka yokusebenzisa ibhanti esinqeni .

7. Ukusebenzisa umqeqeshi ongabonakaliyo wesinqe esinqeni ngexesha lokuzivocavoca kwe-anaerobic kunokugcina isinqe kunye nombindi wesisu uhlala ungathathi hlangothi. (ukugcina izihlunu ekujoliswe kuzo zisebenza kakuhle)

8. Isinqe somqeqeshi webhanti usivumela ukuba sigcine i-posture ehleli kakuhle ukukhusela ukugoba esinqeni kunye ne-hunchback. (ifanele abaqhubi, abaphathi kunye nabantu abahlala behleli ixesha elide)