Isogide: ihe ọ bụ, uru na omume

Ndinaya

• Olee uru ọ bara
• Olee otú ihe omume
• Mmega 1
• Mmega 2

Isostretching bụ usoro nke Bernard Redondo kere, nke mejupụtara na-esetị ike mgbe ị na-eku ume ogologo oge, nke a na-eme n'otu oge na mkparịta ụka nke muscleture miri emi.

Nke a bụ usoro zuru ezu, nke mejupụtara arụmọrụ, nke nwere ọrụ nke imeziwanye mgbanwe na iwusi ụdị akwara dị iche iche nke ahụ ike, site na mmemme kwesịrị ekwesị, ịzụlite mmata nke ọnọdụ spain ziri ezi yana ike iku ume.

Nwepu mgbatị dị mma maka afọ niile ma gbanwee nke ọma na ikike onye ọ bụla, n'oge niile, ebe ọ bụ na ọ nweghị mmetụta, ọ naghị ebute mmebi ahụ.

Olee uru ọ bara

Isopu onwe ya, na mgbakwunye na imeziwanye ọnọdụ anụ ahụ, ebe ọ na-enyere aka ịmatakwu ọnọdụ ọnọdụ nkwonkwo ziri ezi, enwere ike iji ya iji meziwanye usoro nke ndị agadi, gbochie urinary incontinence, melite ọbara na mgbasa ozi lymphatic, mee ka ikike obi na-arịwanye elu ma belata mgbatị ahụ . Hụ ụzọ ndị ọzọ iji dozie ọnọdụ.

Na mgbakwunye, egosiri ya maka ọgwụgwọ nke dysfunctions postural, thoracic kyphosis, thoraco-pulmonary expandability, ọgwụgwọ nke obere mgbu na-adịghị ala ala, ịgbatị ahụ ike hamstring na ọgwụgwọ scoliosis.

Olee otú ihe omume

Ọnọdụ dị iche iche na-eme ka onye ahụ nọ ọdụ, dinara ala ma guzoro ọtọ, na-arụ ọrụ na ume n’otu oge. Enwere ike iji usoro ịgbatị ahụ rụọ ọrụ otu ugboro ma ọ bụ ugboro abụọ n'izu, ma a ga-arụ ya na nkwado nke physiotherapist.

Fọdụ ihe omumu nke mmemme Iso na-eme bụ:

Mmega 1

Iguzo ma na-eme ka spain guzosie ike na isi ya na-emekọ ihe, ụkwụ yiri, na-agbasasị ma na-agbakwunye na pelvis, iji hụ na ezigbo nkwụsi ike, yana ogwe aka yana ahụ, mmadụ ga-:

• Mee ka ụkwụ gị gbatuo;
• Mee obere mgbatị nke ubu na nkwojiaka, azụ, na mkpịsị aka gbatịrị ma mepee;
• Were nkwekọrịta glute ahụ ike ahụ na akwara ụkwụ;
• Bịaruo akụkụ dị ala nke ubu ubu;
• Inu iku ume na iku ume.

Mmega 2

Iguzo, jiri ụkwụ gị kwekọọ, kwekọọ na obosara nke pelvis gị, nke a kwadoro nke ọma na ala yana yana bọọlụ n'etiti apata ụkwụ gị, karịa ikpere gị, ị kwesịrị:

• Mee ka ogwe aka gị gbatịa n'elu isi gị na n'akụkụ ntị gị, na-agafe aka gị n'elu na-achịkọta ọbụ aka gị, otu na ibe ya;
• Gbatịa ogwe aka gị elu;
• Ghichaa bọọlụ n’etiti ikpere gị;
• Mee nkwekọrịta mọzụlụ;
• Inu iku ume na iku ume.

A ghaghị imeghachi ọnọdụ ọ bụla ma ọ dịkarịa ala ugboro 3.

Lelee vidiyo na-esonụ ma hụ otu esi emeziwanye nguzo na mmega ndị ọzọ: