Ukuzivocavoca 1
Isikhundla sokuqala: ukuma, iinyawo zamagxa ububanzi ngaphandle, izandla zifakwe emva kwexesha. Malunga ne "maxesha", "amabini", "amathathu", "amane", yenza intloko ithambekele phambili - ekhohlo - ekhohlo-ngakwesokudla. Yenza lo msebenzi ngokukhawuleza, uzama ukuvakalelwa indlela intamo yeentamo ezolula ngayo. Ukuzivocavoca kwentamo nentloko kuyakunceda intloko, i-osteochondrosis yomlomo wesibeleko, izifo ezibuthathaka kunye nentamo yentamo.
Ukuzivocavoca 2
Isikhundla sokuqala: ukuma, iinyawo zamagxa ububanzi ngaphandle, izandla zifakwe emva kwexesha. Malunga ne "maxesha" uzama ukuchukumisa isigxina segxala elifanelekileyo, ngexabiso "ezimbini" - ngakwesobunxele uze ubuyele kwindawo yokuqala. Phinda usebenzise amaxesha angama-8-10.
Ukuzivocavoca 3
Isikhundla sokuqala: ukuma, izandla zifakwe emva kwentloko, intloko iqhube phambili. Ukulungisa intamo yakho, ukudala ukumelana nezandla zakho. Phinda u-8-10 maxesha.
Ukuzivocavoca 4
Isikhundla sokuqala: ukuma, izandla zikhululeka ngokukhawuleza kwi-trunk. Malunga ne "maxesha" aphefumula, aguqe kwaye unamathele esifuba sakho, udonsa izandla zakho emva kwakho kwaye uphonsa intloko yakho kancane. Ngeendleko "ezimbini" - ukukhupha, ugqithise umqolo wakho "ngesondo", wehlisa izandla zakho phambi kwakho. Phinda u-8-10 maxesha.
Ukuzivocavoca 5
Isikhundla sokuqala: ukuma, iingalo zolule i-trunk. Kwi-akhawunti ethi "phinda", faka izandla zakho kwisitshixo emva komva wakho, hlala kule ndawo kwimigqa embalwa uze ubuyele kwindawo yokuqala.
Ukuzivocavoca 6
Isikhundla sokuqala: ukuma, iintendelezo ezixhunyiwe ndawonye ebunzini, umzimba ukhululekile. Malunga ne "maxesha" kunye neentloko kunye nentloko, yakha inkcaso, ngokungathi ufuna ukususa ibunzi kunye nesithintelo, ezona zezandla. Yenza lo msebenzi iminyaka emi-3, uze ukhulule. Phinda amaxesha amaninzi. Yenza okufanayo kunye nokuphumla kwengalo kwicala lentloko: kuqala ukuya ngasekunene, kwaye ngakwesobunxele.
Ukuzivocavoca 7
Ukubeka izandla zakho kwinqwelo ngokukhawuleza akusebenzi kuwo wonke umntu. Ungazami ukwenza lo msebenzi uwenzeke kuwe okokuqala. Zama ukumisa nje iintendelezo kunye kunye nokuyeka ukwenza umsebenzi xa kukho iintlungu emgodini.
Ukuzivocavoca 8
Isikhundla sokuqala: ukuma, iinyawo zeenyawo ububanzi bodwa, izandla zincinane. Kwisibalo "kanye" uye ngasekunene, kwi-akhawunti "ezimbini" - ngakwesobunxele uze ubuyele kwindawo yokuqala. Xa wenza lo msebenzi, zama ukujika ngokukhawuleza, kodwa kwakhona: yeka ukusetyenziswa xa kubangela intlungu.
Ukuzivocavoca 9
Isikhundla sokuqala: ukuma, imilenze ye-width-width apart, izingalo eziphakanyiselweyo kumacala ahambelana nomgangatho. Yenza isilwane sakho ngakwesobunxele, ubambe imizuzwana engama-20 ukuya ku-30, ubuyele kwisithuba sokuqala. Yenza okufanayo kwelinye icala.
Ukuzivocavoca 10
Isikhundla sokuqala: ukuma, imilenze ye-width-width apart, iingalo zandwendwela ngokungafaniyo kumgangatho. Ngokuphathelele "amaxesha", uncike ngakwesobunxele (gcina iingalo zakho zitshiweyo), thinta umgangatho okanye umlenze ngeengcebiso zesandla sakho sobunxele, buyela kwisikhundla sokuqala. Phinda umthamo ofanayo, kodwa sele ukhona ngakwesokudla. Isikhundla sokuqala: ukuma kuzo zonke ezine. Kwisibalo "songa", ukugoba kwaye uqhube intloko yakho. Ngeendleko "ezimbini" zijike emva "ngesondo" kwaye zitshintshe i-chin yakho kwisifuba sakho.
Ukuzivocavoca 11
Isikhundla sokuqala: ukuma kuzo zonke ezine. Khawucinge ukuba ufuna ukukhwela phantsi komqobo kwaye ungathinti. Okokuqala, bhinqa izandla zakho, kwaye ungene, uqale ukuhamba ngokukhawuleza phambili naphantsi, njengokungathi "ukunyuka" phantsi komqobo. Ekupheleni kwe "dive" lungisa izandla zakho. Emva koko, ubalekele kwelinye icala.
Ukuzivocavoca 12
Isikhundla sokuqala: ehleli ngamadolo. Kwi-akhawunti ye "amaxesha" udonsa izandla kunye nomzimba wesiqu ngakwesobunxele, kwi-akhawunti ye "ezimbini", ngaphandle kokubuyela kwindawo yokuqala, zitsala izandla kunye nomzimba ngakwesokudla, kwi-akhawunti ye "ezintathu" ubuyele kwakhona kwindawo yokuhlala yasekuqaleni.
Ukuzivocavoca 13
Isikhundla sokuqala: ukuma kwiingqungquthela namadolo. Kwisibalo "samaxesha", yenza isyhula sisandla sakho, islayile isundu sakho kwisantya kwaye sondele eduze kwegxala, ngokunjalo, "kubini", yenza enye inkohlakalo ngesinye isandla. Phinda u-8-10 maxesha.
Ukuzivocavoca 14
Isikhundla sokuqala: silele esiswini, iingalo zifakwe. Kwi-akhawunti ye "amaxesha" adiliza izandla kunye neenyawo ukusuka emgangathweni, uzikhuphe ngaphandle kwaye uzibambe emoyeni imizuzwana engama-20-30, kwi-"ezimbini" akhawunti, unciphise izitho kumgangatho kwaye uphumule imizuzwana engama-20-30. Phinda usebenzise amaxesha ama-3-5. Akukhuthazwa ukuphakamisa imilenze engaphezu kwe-45 °, kuba ukuphakama okukhulu kwezinto ezihambayo kunokukhokelela kumthwalo omkhulu emgodini kwaye kubangele ubuhlungu. Khumbula ukuba ukusetyenziswa kwamanga akukwenziwanga kumgangatho obandayo, - ubeke umbhoxo.
Ukuzivocavoca 15
Isikhundla sokuqala: silele ngesisu, iingalo ziqhube phambili. Kwiphepha le "xesha" liqhekeze isandla sokhohlo kunye nomlenze wesokudla ukusuka phantsi, welula. Ngokuphathelele "ezimbini" zithatha isikhundla sokuqala. Ngokuphathelele "abathathu" benza umsebenzi kunye neminye imilenze nezandla, ngexabiso "ezine", buyela kwisikhundla sokuqala. Phinda amaxesha angama-15-20.
Ukuzivocavoca 16
Indawo yokuqala: elele esiswini, izandla phezu kobubanzi bamagxa zihlala phantsi kunye nezandla zezandla. Ngokuphathelele "amaxesha", bhuqa kwaye ugxilise iingalo zakho, uguqa ngaphandle kokuba uthathe umlenze wakho phantsi. Ngeendleko "ezimbini" zikhupha kwaye zibuyele ngokukhawuleza kwindawo yokuqala. Phinda u-8-10 maxesha.
Ukuzivocavoca 17
Isikhundla sokuqala: silele ngesisu, iingalo zibophe kwiindawo zokubeka isifuba. Malunga ne "maxesha" pha kamisa i-trunk, bhinqa emva, ususe ngamandla ispapula. Ngexabiso "ezimbini", yehla ukuya kwindawo yokuqala. Ngaba iiseti ezi-3 zokuphindaphinda ezi-15-20.
Ukuzivocavoca 18
Isikhundla sokuqala: silele ngesisu, iingalo zibophekile kwiintambo, iintendelezo zifakwe ngaphantsi kwe-chin. Khuphula kwaye unciphise imilenze yakho. Musa ukulibala ukuba emadolweni kufanele aqonde. Ngaba iiseti ezi-3 zokuphindaphinda ezi-15-20.
Ukuzivocavoca 19
Isikhundla sokuqala: silele ngesisu, iingalo zibophekile kwiintambo, iintendelezo zifakwe ngaphantsi kwe-chin. Ngenye indlela pha kamisa kwaye unciphise umlenze wesobunxele nangakwesokudla, ngaphandle kokuwaguqa ngamadolo. Ngaba iiseti ezi-3 zokuphindaphinda ezi-15-20.
Ukuzivocavoca 20
Isikhundla sokuqala: silele esiswini, iintende ngaphantsi kwesikhumba, imilenze idlulile kwindawo ehlangeneyo. Ngokuphathelele "amaxesha", phakamisa imilenze eqondileyo ngaphantsi komgangatho kwaye ulungise kule ndawo embalwa imizuzwana. Kwiphepha "ezimbini", buyela kwisikhundla sokuqala. Yenza lo msebenzi ngamaxesha athile ngokukhawuleza.
Ukuzivocavoca 21
Isikhundla sokuqala: silele kwisisu, iintende ziphangiwe ngaphantsi kweengqayi, iindlovu zihlanjululwe kumacala. Kwi-akhawunti ethi "phinda" udonsa idolo elisekhohlo ngapha nangapha, kwi-akhawunti ethi "ezimbini" ubuyele kwindawo yokuqala. Phinda ngelinye inyawo. Yenza ii-2-3 iindlela ezili-10-12.
Ukuzivocavoca 22
Isiqalo sokuqala: elele kwicala lesokunene, isandla sokunxele sihlala phantsi kwisigaba sefubeni, ingalo yangokunene idluliselwa ngaphambili, imilenze iguqa ngamadolo. Malunga ne "maxesha" pha kamisa amadolo aguqa ngamadolo, malunga "neebini" eziphantsi. Ngaba uphakamisa i-12-15. Bese uphinda umsebenzo ngaphesheya.
Ukuzivocavoca 23
Isiqalo sokuqala: elele kwicala lasekunene, isandla sokhohlo sihlala phantsi kumgangatho wesifuba, ingalo yangokunene ifakwe phambili, imilenze iyaqondiswa. Kwi-akhawunti ethi "kanye" yiphakamise imilenze yakho eqondekileyo, ngaphandle kokuguqa ngamadolo akho, ngeendleko ze "ezimbini" ezantsi ezantsi. Ngaba uphakamisa i-12-15. Bese uphinda umsebenzo ngaphesheya. Lo msebenzi awunakwenziwa ngeentlungu ezivelele kwingingqi ye-lumbar.
Ukuzivocavoca 24
Isikhundla sokuqala: elele kwicala lasekunene, iingalo zawela esifubeni, iintendelezo kwiphepha leemilenze.
Ukuzivocavoca 25
Isikhundla sokuqala: elele ngasemva, izandla zandwendwela emacaleni kwaye zilale ngokukhululekile phantsi. Musa ukugubungela emqolo ongaphantsi, yenza ezinye izinto ezinokuzibamba ngeenyawo zakho wena kunye nawe. Phinda kathathu amaxesha.
Ukuzivocavoca 26
Isikhundla sokuqala sokomeleza umthunzi: ukulala ngasemva, iingalo zihlukaniswe ngamacala kwaye zilale ngokukhululekile phantsi. Xa uphumelela, yenza amanani amaninzi, uphendulele intloko kwicala elinye, kunye neenyawo kwelinye. Phinda usebenzise izihlandlo ezi-3-5 kwinqanaba ngalinye.
Ukuzivocavoca 27
Indawo yokuqala: elele ngasemva, izandla zihlukanisile emacaleni kwaye zilala ngokukhululekile emgangathweni, imilenze iguqa ngamadolo, iinyawo ziphumla phantsi phantsi ububanzi bamagxa. Xa uphumelela, yenza i-twisting, uguqule amadolo akho ngakwesokudla, uze ufike ngakwesobunxele. Kwi-inhalation, buyela kwindawo yokuqala. Emva koko ujikeleze kwelinye icala. Phinda amaxesha angama-6-8 kwicala ngalinye.
Ukuzivocavoca 28
Oku kunye nokulandelelanisa oku kulandelayo kufuneka kwenziwe ngokucokisekileyo okanye kungabandakanywa ngokupheleleyo kwi-disnibrated intervertebral disc. Buza udokotela wakho ngale nto.
Ukuzivocavoca 29
Isiqalo sokuqala: ukulala ngasemva, izandla ziyahlukana, imilenze iguqa ngamadolo, iinyawo kunye namadolo kunye. Ekuphumuleni, yenza ukuguquka ngokuguqa ngamadolo (ubambane kunye, ucinezela omnye ngakwesinye) ukuya ngasekunene, uze ufike ngakwesobunxele. Kwi-inhalation, buyela kwindawo yokuqala. Emva koko ujikeleze kwelinye icala. Phinda usebenze umzimba ngamaxesha angama-6-8 kwinqanaba ngalinye.
Ukuzivocavoca 30
Isiqalo sokuqala: ukulala ngasemva, izandla zihlukanisile emacaleni, umlenze wesobunxele ugobile emadolweni, umlenze unene uhamba ngqo. Ekuphumuleni, jikela intloko yakho ngakwesobunxele, kunye namadolo ukuya ngakwesokudla, unyawo lwenyawo lwakho lwesobunxele unamathele emlenzeni wakho ongakwesokudla kwinqanaba lamadolo. Kwi-inhalation, buyela kwindawo yokuqala. Emva koko ujikeleze kwelinye icala. Phinda amaxesha angama-6-8 kwicala ngalinye.
Ukuzivocavoca 31
Ukomeleza ukuguqulwa nokuqiniswa komgudu, ungacinezela ngokukhawuleza isandla sakho sokunene emadolweni onyawo lwakho lwesobunxele. Phinda ngenye indlela. Lo msebenzi uchaneka ngokupheleleyo phambi kwe-disnibrated disvertebral disc.
Ukuzivocavoca 32
Isikhundla sokuqala: ukulala ngasemva, iingalo zihlukeneyo, imilenze iguqa ngamadolo, iinyawo ziphumla phantsi phantsi ububanzi bamagxa. Kwi-akhawunti ethi "phinda" pha kamisa i-pelvis kwaye uhlehlise umva, uchithe umgangatho, ngexabiso le "ezimbini" ukubuyela kwindawo yokuqala. Ukuzivocavoca ama-3 amaxesha 10-12.
Ukuzivocavoca 33
Isikhundla sokuqala: ukulala ngasemva, iingalo zihlukeneyo, imilenze iguqa ngamadolo, iinyawo ziphumla phantsi phantsi ububanzi bamagxa. Kwi-akhawunti ethi "phinda" pha kamisa i-pelvis kunye ne-back back phantsi, ngexabiso "ezimbini" ezantsi ezantsi. Ngokumalunga ne "ezintathu" - uphinde uphakamise, "ezine" - phantsi ukuya ngasekunene. Ngaba iiseti ezi-3 zamaxesha 10-12. Ukuba unayo i-disc ye-herniated, qhagamshelana nodokotela wakho malunga nokucebisa ukwenza lo msebenzi.
Ukuzivocavoca 34
Isiqalo sokuqala: ukulala ngasemva, iingalo zincinane, imilenze kunye. Nciphisa imilenze yakho kwaye uyinciphise ngentloko, uchukumise umgangatho ngezandla zakho. Kule meko, bhinqa imilenze emadolweni okanye ugcine ulungelele - zenzele isigqibo, ugxininise kwiimvakalelo zakho kunye nokulungiselela ngokusemgangathweni. Nangona kunjalo, emva kweenzwane zithintela phantsi, amadolo kufuneka aqondiswe nantoni na. Emva koko kuyimfuneko ukuhlala kule ndawo malunga nemizuzwana engama-20 ukuya kwimizuzu engama-30 kwaye unciphise imilenze yakho, uzama ukufikelela kwimilenze nasemadolweni. Emva koko phawula ngamadolo akho kwakhona. Phinda lo msebenzi kathathu kwaye ubuyele kwindawo yokuqala. Ngoku siyazi ukuba yiyiphi indlela yokuqinisa umgudu.