Noma yikuphi ukuphumelela ngokomzimba akunakwenzeka ngaphandle kwemisipha eselulekile kahle. Imisipha ehlehla ngesikhathi sokuzivocavoca ayikwazi ukubuyela kwifomu yawo yasekuqaleni izinsuku ezimbalwa. Umsebenzi wokuzivocavoca njalo, ongahlanganisi ukwelula, wenza umuntu ahlutshwe, kodwa acacile. Phakathi kwezinye izinto, uma umuntu engalutholi kahle, unengozi enkulu yokulimala ngesikhathi sokuwa. Kodwa ukuzivocavoca okunjalo, njengomthwalo wonke womzimba, kudinga indlela efanele futhi enengqondo, ngakho-ke wonke umuntu kufanele azi kangcono ukwelula.
Imithetho yokulungiselela kanye namathiphu ayisisekelo
Ngaphambi kokulula kahle, kubalulekile ukulungiselela:
Akudingekile ukwenza imisebenzi elula ngaphandle kokufudumala imisipha ngaphambi kwayo. Ungabi ovilapha ukuchitha ama-5-10 amaminithi. ngokugxuma intambo noma ukugijima, okuzosiza ukuthi izigulane zibe zikhulu kakhulu futhi zivuse ukuphela kwezinzwa emisipha.
Isikhathi esingcono kakhulu sokusula yizikhathi phakathi kokuzivocavoca amandla nokuphela komsebenzi. Khumbula ukuthi izivivinyo zamandla zingenza umthamo we-muscle obuningi futhi uziqede, futhi ululame ulungisa. Futhi, ngenkathi welula, ubuyisa umoya ekujwayelekile futhi unciphise i-pulse.
Uma ungumdlali ongenalwazi, ukwelula kwe-static kulungile kakhulu. Kuyafaneleka ukukwenza ngokuhamba kancane. Ukuba usendaweni ephakeme yokucindezeleka, lungisa umzimba (iminithi 10-20).
Kodwa ukubandakanyeka ekuthungeni kwe-static akufanelekile kakhulu, ngoba phakathi kwemisipha elula yokwedlula isikhathi ilahlekelwa ikhono lokuthola isivumelwano nokuqoqa amandla.
Uma ubambe iqhaza elikhulu e-tennis, ukubhukuda, ibhola basketball noma ukwakha umzimba, kufanele usebenzise ukwelula okunamandla.
Esikhathini esiphakeme sokucindezeleka, silungisa isikhundla, bese kuthi izikhathi ezintathu imizuzwana engu-20 senza ukunyakaza okufudumayo. Hamba ngokushelela kancane, ulawule ukungezwani kwemisipha.
Ukwehlisa kufanele kwenziwe kuze kube yilapho imisipha izwa ukucindezeleka. Ungenzi ubuhlungu, ungawenzi lezi zivivinyo nge-jerks.
Zonke izivivinyo ezilula zifana nezinhlelo zasempumalanga zokuqeqeshwa kwengqondo (tai-chi, yoga). Yingakho ukukhishwa okufanelekile kokudinga okudingayo ukugxila ngokugcwele futhi ugxile ukunakwa kwakho emsebenzini wemisipha.
Ukuzivocavoca umzimba kunconywa ukuthi kufaka phakathi kwenkimbinkimbi yokuqeqeshwa nsuku zonke noma ukuzenza kanye ngosuku (ngesikhathi sokudla), okuzosiza umzimba ukuba uzizwe ungcono, uthuthukise amakhono engqondo futhi ukhulise ithoni ye-muscle.
Ungabambeli umoya wakho. Ukuhamba kufanele kuqalwe ekuthunjweni, futhi ekuphumeni kwemoya kubuyela futhi. njll Ukulungisa isimo sakho udinga ukuphefumula ngokuthula nangokushelela.
Ukuzivocavoca okulula kufanele kube okulinganiselwe.
Ukwelula okuphumelelayo umzimba
Simi ngokuqondile, imilenze isakazeka kude nobubanzi bamahlombe. Ekuphumeni kwethu sinciphisa ingxenye engaphezulu yomzimba, sithatha izintendeni phansi bese sidlulisela isisindo ezandleni. Silula imilenze yethu, njengokungathi silingisa i-cross-twine. Sizilungiselela kule ndawo imizuzu engu-1-2, bese sikhuphuka imilenze yethu bese sibuyela futhi. n.
Sihlala phansi emadolweni bese sithembele ngakwesokunene, ngosizo lwesandla sokunxele sibamba umdwebo womlenze wesobunxele. Bese udonsa isithende somlenze wesobunxele ngakwesokunxele. Okufanayo kwenziwa ngezinyawo.
Sihlala phansi, sithule imilenze yethu, siphakamise izandla zethu ngqo emakhanda ethu. Ukwenza ukuphuma, sinciphisa imilenze engxenyeni engenhla yomzimba. Ukubheka emuva ngqo, ukudonsa esifubeni sakho emadolweni akho. Sizilungisa - 1-2 min. Khumula umzimba ophezulu, ujikeleze emuva, ubeke izandla zakhe phansi. Ngemva kwalokho, ngemva kwemizuzu emibili. siqondise emuva, sibopha izindlebe zethu ngamahlombe, siphuca ingxenye engaphezulu yomzimba.
Ukuma ngokuqondile, sibeka iminwe yethu ngemuva kweminyango yethu "yokukhiya", vula isifuba. Sithatha umoya futhi siphakamise izandla zethu ngemuva kweminyango yethu. Sizilungisa - 1-2 min. Nge-inhalation sibuyela futhi futhi. n.
Hlala esihlalweni sokunene, idolo ngecala lama-degrees angu-90, thatha umlenze wakho wesobunxele emuva. Ukuthatha umoya, sinciphisa ingxenye engaphezulu yomzimba phansi. Sizilungisa - 2 amaminithi. Sithembele ezandleni bese sivula ingxenye engaphezulu yomzimba, siqondise umlenze wesokudla. Siphinda okufanayo ngonyawo lwesokunxele.