10 Jimicsi Kyphosis ah oo aad ku sameyn karto guriga

Qanacsan

• 1. Caloosha
• 2. Sare u qaadista lugta
• 3. Wareegyo lugta leh
• 4. Gacan-ku-dhig
• 5. Swan
• 6. Fadhiiso
• 7. Gudiga hore
• 8. Guddi dhinac ah
• 9. Laab xoog leh
• 10. Adoo gacmaha ka dul qaadaya rullaluistemadka
• Daryeel inta lagu jiro jimicsiga

Jimicsiyada kyphosis-ka waxay gacan ka geysaneysaa xoojinta dhabarka iyo aagga caloosha, iyadoo la saxayo booska kyphotic, oo ka kooban joogitaanka booska "hunchback", iyadoo qoorta, garbaha iyo madaxa horay loo leexinayo.

Jimicsiyada 'Pilates' ee hoos ku taxan waxaa lagula talinayaa kiisaska fudfudud ama dhexdhexaad dhexdhexaad ah waxayna kobciyaan hagaajinta muuqaalka Si kastaba ha noqotee, had iyo jeer waa muhiim inaad la tashato dhakhtarka jimicsiga jirka, kaas oo awoodi doona inuu muujiyo jimicsiyo kale oo aad u maleyneyso inay ku habboon yihiin kiis kasta, ka dib qiimeyn shaqsiyeed.

Kahor intaadan bilaabin jimicsiyadaan waxaa lagugula talinayaa inaad sameysid 5 ilaa 10 daqiiqo oo diirimaad ah, taas oo noqon karta inaad ka boodo xarig ama aad dhakhso ugu socoto, tusaale ahaan. Neefsashada ayaa muhiimad weyn u leh waxqabadka saxda ah ee jimicsiga Pilates, marka waa inaad mar walba neefsataa ka hor intaadan bilaabin dhaqdhaqaaqa, oo aad neefsato inta lagu jiro qeybta ugu adag ee jimicsi kasta.

1. Caloosha

Ku jiifso dabaqa wejiga kor:

1. Lugahaaga laab oo si fiican cagahaaga u taageer dhulka;
2. Jirkaaga kor ugu qaad dhanka jilbahaaga oo xaji booskan 5 ilbidhiqsi;
3. Si tartiib ah hoos u dhig jirridda markale, illaa garbaha ay taabanayaan dhulka.

Layligani waa in aayar loo sameeyaa oo lagu celceliyaa 10 jeer.

2. Sare u qaadista lugta

U jiifso dhabarkaaga iyadoo jilbaha laaban yihiin:

1. Kor u qaad labada lugood ee laaban, sida iyagoo ku dul fadhiya kursi dhalanteed ah;
2. Ka saar madaxa iyo jirridda dhulka;
3. Hal lug horey u sii mar markiiba, sida ka muuqata sawirka.

Dhaqdhaqaaqa ku celi 10 jeer lug kasta.

3. Wareegyo lugta leh

Dhabarka u jiifsada:

1. Sare u qaad hal lug, korna u fidiyey;
2. Lugta ku wareeji meertada hawada, sida ugu ballaaran ee suurtogalka ah.

Ku dhaqaaq dhaqdhaqaaqan 30 ilbiriqsi lug kasta.

4. Gacan-ku-dhig

Ku fadhiisiga dabaqa adiga oo lugahaaga waxoogaa kala fog:

1. Cagta cagteeda kor u sii jeedi;
2. Gacmaha u fur si qumman;
3. Ku wareeji jirridda dhinaca bidix, illaa gacanta midig ka taabato lugta bidix;
4. Jirka u rogo dhinaca midig, illaa gacanta bidix ay ka taabato cagta midig.

Dhaqdhaqaaqa ku celi 10 jeer dhinac kasta

5. Swan

U jiifso caloosha:

1. Gacmahaaga saar isla xariiqda laabta;
2. Si qoto dheer u neefso oo gacmahaaga dhulka ku riix;
3. Kor u qaad jirridda kor.

Dhaqdhaqaaqa ku celi 8 jeer

6. Fadhiiso

Ku fadhiisiga dhulka iyadoo lugahaagu laaban yihiin:

1. Lugahaaga isku haaya oo cagahaagu taabashada dhulka;
2. Dhabarkaaga toosan
3. Gacmahaaga wax yar ka fogee jirkaaga isla meel jihada jirkaaga ah;
4. Joog meeshan 30 ilbidhiqsi, adoo caloosha ka ilaalinaya had iyo jeer qandaraas.

Layligan ku celi 10 jeer

7. Gudiga hore

U jiifso caloosha:

1. Jirka ku taageer kaliya cirifka cagaha, xusullada iyo gacmaha;
2. Jirka si toos ah ugaga tag oo wali booskaas.

Meeshan waa in la ilaaliyaa 30 ilbidhiqsi ilaa 1 daqiiqo, oo kolba markay fududaanayso, ku kordhi waqtiga 30 ilbidhiqsi oo kale.

8. Guddi dhinac ah

Isaga oo ku jiifa dhinaciisa dabaqa:

1. Jirka kor ugu qaad adigoo taabanaya oo keliya gacanta hore iyo cagaha dhulka;
2. Dhabarkaaga toosan u hay oo xaji booska.

Booska waa in la ilaaliyaa 30 ilbidhiqsi ilaa 1 daqiiqo, la kordhiyo waqtiga 30 ilbidhiqsi oo kale markasta oo jimicsigu ka fududaanaayo.

Haddii jimicsigu kugu adkaado, waxaad samayn kartaa looxa dhinaca adigoo hal cagood horay u sii wada

9. Laab xoog leh

Isaga oo ku jiifa sagxada calooshiisa:

1. Isku laab gacmahaaga oo gacmahaaga madaxa gadaashiisa, ama gacmahaaga oo toosan uga tag;
2. Jirkaaga kor uga qaad dhulka, adoo laabta kor u qaadaya adoo lugahaaga ka fogeynaya sagxadda.

Ku celi layliga 20 jeer.

10. Adoo gacmaha ka dul qaadaya rullaluistemadka

Ku dul jiifa liiska:

1. Lugahaaga ha laabaan oo cagahaaga waxyar ha kala fogeeyeen;
2. Kub yar ama ul ku hay gacmahaaga, oo ku hay jirkaaga hortiisa sida sawirka ka muuqata;
3. Gacmahaaga ku soo laabo dhererka madaxaaga.

Dhaqdhaqaaqa ku celi 10 jeer.

Daryeel inta lagu jiro jimicsiga

Jimicsiyadan taxanaha ah waxaa lagu sameyn karaa guriga, laakiin waxaa doorbidi kara inay hagaan dhaqtar dabiici ah oo la socon kara waxqabadka jimicsiga, si loo hubiyo in si sax ah loo qabtay, magdhow la'aan, si loo gaaro natiijooyinka ugu wanaagsan ee daaweynta. ee 'hyperkyphosis'.

Ujeedadu waxay tahay in jimicsiyadaan la sameeyo 2 ilaa 3 jeer usbuucii, qiyaastii 15 ilaa 20 usbuuc, si markaa loo qiimeeyo natiijooyinka, laakiin maadaama jimicsiyada ay sahlanaanayaan, waad badali kartaa mid kasta xoogaa yar, ama waxaad gashaa jimicsiyo kale, adoo wax ka beddelaya taxanaha.

Intaa waxaa dheer, qaabab kale oo jimicsi ayaa loo isticmaali karaa, sida kuwa dib-u-habeynta caalamiga ah ee dib-u-habeynta, iyo farsamooyin kale oo lagu saxo qaldan dhabarka. Hubi sida loo samayn karo daaweynta cudurka 'hyperkyphosis'.