Uqeqesho lwamagxa avulekileyo intshukumo yegxalaba ukwenza njani
1, supine passive shoulder opening — vula icala elingaphambili legxalaba/lesifuba
Kuninzi lwamagxalaba abaqalayo abaqinileyo banokusebenzisa umthambo okhululekileyo ovulekileyo wamagxa.Supine kumphezulu wepad, ubeke ibhloko ye-yoga ngasemva kwe-thoracic vertebra kunye nomva wentloko, abantu banokukhetha kwaye bahlengahlengise ukuphakama kwebhloko ye-yoga kunye nesenzo ngokwemeko ethile yomzimba wabo.
2. Ukuvulwa kwegxalaba lenjana — vula icala elingaphambili legxalaba/lesifuba
Ukuguqa kumphezulu wephedi, iinyawo zivuleke kunye ne-hip enobubanzi obufanayo, umphezulu wethanga othe nkqo, uthambekele kumphezulu wephedi, iingalo zoluliwe, indawo ebunzi, isifuba sivuleleka kancinci.Ukuba ufuna ukonyusa ukuqina kunye noluhlu lomthambo, unokugoba iingqiniba zakho kwibhloko ngoncedo lwebhloko ye-yoga kwaye udibanise izandla zakho.
3. Ukuvuleka kwamagxa - vula icala elingasemva legxalaba
Lala ngesisu izandla zakho ziwele kwaye zandiswe kwelinye icala, ibunzi lakho lithe tyaba kwibhloko.Ngokuziqhelanisa, unokwandisa kancinci iingalo zakho ngakumbi nangakumbi, ezinokunceda ukolula umva wamagxa kunye nomqolo ongaphezulu.
4. Ingalo yoKumkani weentaka - vula umva wegxalaba
Guqa kwaye ume kwi-mat, iingalo zombini zijikeleze enye kwenye kunye nengalo engaphezulu ihambelana nomgangatho.Ingalo yoKumkani weentaka inceda ukwandisa umva wegxalaba kunye nengalo yonke.
5. Sebenzisa itawuli - bhinqa lonke igxalaba
Kulabo bafuna ukuvula amahlombe abo, ukugoqa kwamagxa yinxalenye ebalulekileyo yomsebenzi.Abaqalayo banokusebenzisa ibhendi yokwelula i-yoga okanye itawuli ukuze babambe iziphelo zebhendi yolule ngezandla zombini.Yenza i-loop ukusuka phambi komzimba wakho ukuya ngasemva.Ukuba uziva ukhululekile, unokunciphisa umgama phakathi kwezandla zakho kunye nebhendi yokwelula.
Izilumkiso ngexesha lokuvulwa kwamagxa.
1. Qhubeka inyathelo ngenyathelo.Ingaba ukuvula i-hip okanye ihlombe, le ngongoma kufuneka ibonwe, ayikwazi ukukhawuleza.Yakhela phezu koko sele unako.
2, vula umthambo wegxalaba ngaphambi kokuba ufune ukufudumala okulula.
3. Ngexesha elifanayo, kufuneka sisebenzise amandla e-muscle ejikeleze igxalaba ukuze siqinisekise ukuzinza kwegxala.Qaphela ibhalansi phakathi kokuguquguquka nokuzinza.
4. Kwimisebenzi yokuvula amagxa, isifuba kufuneka sivulwe phantse.Nika ingqalelo kwisifuba esivulekayo, kungekhona isifuba esiqhubela phambili, kunye negxalaba kude nendlebe.
Ixesha lokuposa: Jul-26-2022