Ngaphandle kokuvuvukala!
Ngokujwayelekile ekupheleni kosuku imilenze ikhula, ngoba isisindo sakho sanda. Inani elilinganiselwe lomketshezi, umkhawulo wetshe, isondlo sokuhlukana kuzokukhulula ukuvuvukala. Ungaphazamisi futhi ungenele.
Hlala phansi ebhentshini. Beka unyawo olulodwa kuwo ukuze unyawo luqhubekele ngaphesheya komkhawulo. Dweba umjikelezo wonyawo kuqala ube munye, bese uya kolunye uhlangothi. Manje sondeza i-nosochek yakho ngokwakho. Dlulela ngaphesheya kokuphela kwebhentshi wenze olunye unyawo, futhi.
Iseluleko sikaDokotela
Udokotela wezifo ngokuzizwa kwamukelwa ngayinye unesithakazelo esimweni sakho sempilo, ulandela isethi yesisindo, ingcindezi, imiphumela yokuhlaziywa. Ngokusekelwe kulokhu okubonwayo, udokotela unikeza izincomo ezimele. Nokho, kunezinto ezivamile.
Uzwa ubuthakathaka? Ngemuva kokugoba, ikhanda liyaphenya? Ukuzivocavoca umzimba okwephutha futhi ulinganise ukucindezela. Ungazinikeli impilo yakho ngenxa yesibalo esincane emva kokukhulelwa.
With tonus, spotting kanye nokusongela ukuwohloka, odokotela baceliwe kakhulu ukuba bayeke ukushaja. Manje udinga ukuphumula okwengeziwe, ukulala. Uma ucabanga ngempela ngezivivinyo, khona-ke kuphela ukuphumula.
Gxila ezimweni zakho. Ingabe uphelele ngamandla, ugcwele amandla? Ngakho-ke, ungenza kalula ukwehlisa futhi ugijime ngezandla zakho, usebenze ngemisipha yezinyaweni zakho. Ngemuva kokuzivocavoca, isimo sengqondo kufanele sande. Ingabe konke akulungile? Ukhathele futhi ufuna ukulala phansi? Kuvela ukuthi le setha yokuzivocavoca ayihambisani nawe. Noma udinga ukunciphisa umthwalo.
Kunemithetho emithathu eyisisekelo yokushaja kanye nesibalo esincane ngemva kokukhulelwa. Uma kwenziwa, umphumela wokuzivocavoca uzoqina. Zama it!
Kungcono ukuqhuba emoyeni omusha. Vuka ekuseni bese uya epaki eliseduze. Uhlala endlini yakho? Unenhlanhla! Ingabe ukushaja ematsheni egcekeni. Yenza ubuso bakho ngelanga elangeni, uphefumle ngokugcwele futhi uqale ngokufudumala kancane. Umzimba uzogcwala umoya-mpilo futhi uzothola u-vithamini D.
Uyazi ukuthi kunamaphuzu abalulekile ezinyaweni? Uma zithonywa, inhlalakahle iyathuthuka. Ngemuva kokushaja, khumula izicathulo zakho uhambe ungenazicathulo ezinotshini. Ngendlela, amanzi okugeza amazolo nawo ayasiza kakhulu.
Ngesikhathi sokusebenza ngokomzimba, ulahlekelwa inani elibalulekile lomswakama. Ngakho-ke, ngeke kube khona amanzi amaningi amaminerali ngaphandle kwegesi. Yenza nge-sip (akukho!) Phakathi kokuzivocavoca. Amathiphu ongaphuzi emva kokuzivocavoca ihora nawo aphelelwe yisikhathi. Kancane kancane uyakwazi!
Ukuze uvakashele echibini, owesifazane okhulelwe kudingeka abhalise ukwesekwa kwesigqila sabesifazane. Kwezinye izimo, udokotela angenqaba ukukhipha isitifiketi esifanele.
Nge-thrush, okuvame ukukhathaza omama abalindele, ngeke ukwazi ukuya echibini. Kubalulekile ukuphilisa lesi sifo.
Uma usanda kulala kulondolozwe, bekukhona ukubonakala, khona-ke awukwazi ukugebha, kodwa ngisho nokugeza.
I-Toxicosis iyinto ephikisanayo ngokubhukuda.
Unayo izifo zesikhumba? Ingabe uhlushwa yi-allergies? Ungathathi amathuba. Phela, wena nodokotela ngeke nikwazi ukubikezela ukuthi i-epidermis izosabela kanjani ku-chlorine noma enye into esetshenziselwa ukukhipha amagciwane ngamanzi. Yibani kuphela umfundisi oqeqeshiwe eqenjini labesifazane abakhulelwe abakhona ngesikhathi esisodwa.
Ku-gravity
Funda ukuthola amaphaphu aphelele emoyeni, ubambe futhi uphume ngamandla. Lokhu kuzosiza ukulawula ukuphefumula ngesikhathi sokubeletha. Isikhundla sokuqala simile phansi. Thatha ukuphefumula okumbalwa nokuphefumula. Butha isifuba esiphezulu somoya bese uhambisa phansi kwamanzi. Zama ukuhlala phansi phansi echibini, ubambe umoya wakho uphumule yonke imisipha. Ingabe ugebha kahle? Kulokhu, ukudilika kuyindlela eqhubekayo yokuqhubeka kwe-aqua aerobics. Into eyinhloko, qaphela ukuthi umoya ufanelwe, ungalahlekelwa isigqi. Akudingekile ukukhumbula ukudabuka okudlule nokunqoba lonke i-pool nge-crawl. Manje akusona isikhathi sokuthuthukisa ukukhuthazela. Umsebenzi wakho wangempela ukuphumula, uphumule futhi ujabulele ukubhukuda.
Sigibela khona
Ukuzivocavoca ukuqeqesha imisipha yemilenze nezinyawo, welula umgogodla, ulungisa uhlelo lokuphefumula lokudiliva.
Ukulala emanzini esiswini sakho, ubambe izingodo noma emaphethelweni echibini. Sebenzisa ngokujulile imilenze yakho eqondile phezulu nangaphezulu. Zama ukwenza ukunyakaza okuncane nokushesha. Thatha umoya ojulile, bese uhlehlisa ikhanda lakho, ubambe umoya wakho bese uphumelela kancane emanzini. Phakamisa ikhanda lakho.
Ngaphambi kokuya echibini, khuluma nomfundisi, nabanye abesifazane abakhulelwe abaya emakilasini. Qiniseka ukucabangela izincomo zabo.
Amahora amathathu ngaphambi kokuba i-aqua aerobics ayikwazi ukudliwa, noma kuyoba nzima kuwe ukwenza ezinye izivivinyo. Thatha okuthile okulula nawe - i-yogurt noma isithelo, ukuluma ngemuva kwekilasi.
Thatha isithakazelo ekushiseni kwamanzi. Kuyinto efiselekayo ukuthi ayiwi ngaphansi kwe-29C. Ukujula kwechibi kufanele kube njengokuthi amanzi afike phakathi kwesifuba. Uma wanquma ukwenza imishini yokuzivocavoca emanzini amakhulu (ulwandle, umfula), ungahambi kude nolwandle bese uvumela othile ukuba abe eduze nawe njalo.
Uma uzizwa ubuhlungu obuhlungu emhlane ongezansi noma udonsela esiswini esingaphansi, - phuma uye ezweni futhi uphumule. Ungalindeli ukuphela kweseshini! Kudingeka futhi ukushiya echibini ngesikhathi se-hypothermia. Thatha ishafula elifudumele, zibophe ithawula. Ungakwazi ukuhlala emanzini okungaphezu kwemizuzu engu-45.
Umshini
Ngosizo lwalolu hlelo lokusebenza, uzolungisa ukuma kwakho, ulayishe imisipha yakho emuva futhi ufunde ukuphefumula kahle. Ukuma emanzini esifubeni sakho, faka izandla zakho ngokubanzi bese ubamba. Phindela emuva kabi. Thatha umoya ojulile futhi ubambe umoya wakho. Chaza umbuthano. Bend futhi uphume kancane kancane okokufaka (ngokufanele, udinga ukubala kuya kusikhombisa).
Danisa nomntwana
Ikhulula ngokuphelele isihlamba, esifubeni bese iqala ukujoyina ama-hip. Futhi ugcina imisindo yakhe ngezwi.
Ngesikhathi ulele esifubeni emanzini, welula imilenze yakho ebubanzi bamahlombe akho. Bamba izingalo zakho nxazonke zakho. Phendulela ezinqulwini kumbuthano ngakwesokudla, bese ngakwesokunxele. Phinda ukunyakaza okufanayo, ukuguqa kancane ngamadolo akho. Zama ukudweba isibalo sesishiyagalombili futhi.
Ukuze ufunde i-fitball, ubhalise izifundo zabaamazi esizayo. Umfundisi uzokutshela konke futhi abonise.
Kunconywa ukunikeza okuthandayo eqenjini ukuthi inani elincane labesifazane livakashele. Khona-ke umfundisi uzokwazi ukulalela bonke abesifazane abakhulelwe. Uma into engacacile - cela. Awutholi noma iyiphi into? Cela ochwepheshe ukuthi abonise ukuthi yini. Ochwepheshe bathi: i-fitball ayinakho ukuphikisana, ngakho-ke ivumelana ngokuphelele nakho konke. Ibhola lithinta ngomzimba umzimba, umthwalo ngesikhathi sokuvivinya umzimba, ngakho-ke leli bhola lihle ngisho nalabo abagwema imithwalo yemidlalo enamandla.
Yiqiniso, uma udinga uhlobo oluthile lokuvuselela noma ukulawula ukuze uqale izifundo zemfundo yomzimba, ukubhala eqenjini kuzoxazulula inkinga ngobuvila. Kodwa abaningi, sebezifundele izifundo eziyisisekelo, qhubekani nizijwayele ekhaya. Kusobala, ngoba lokhu kufanele uthenge i-fitball. Ungasheshi ukuthatha owokuqala. Izazi zengqondo zeluleka ukulalela izithunzi. Kuyaziwa ukuthi imibala ithinta isimo somama wesikhathi esizayo, futhi ngamunye wabo unempahla yokuphulukisa. Isibonelo, ukubomvu kwandisa amandla, ukukhuthazela, ukuzivikela; i-orange inegalelo elihle ekusebenzeni kwezinso nokulinganisela kwe-hormone; ukuphuziphuza ukukhulula injabulo, ukukhathazeka, kushukumisa umsebenzi wobuchopho; oluhlaza luphumelela ngokukhathala nokucasula; okwesibhakabhaka kunciphisa ukungezwani kwemisipha; i-purple ikhula ngamandla.
Ngaphambi kokuba uqale isethi yokuzivocavoca on fitbole, udinga ukwelula umzimba wonke. Okokuqala, yenza ukuziqubuzela kwentamo, izingalo, sternum, okhalweni, imilenze. Bese-gymnastics amalunga, ukuwalungiselela umthwalo. Futhi ngemva kwalokhu, welula imisipha ebhola.
Beka ibhola eduze nodonga. Hlala kuwo ukuze udonga luhlangothini. Hamba kancane, wehla uze ulale nomhlane wakho ebhola (ngemilenze egoqa emadolweni ngokuqinile phansi). Beka izandla zakho ngemuva kwekhanda bese uphumule. Hlala kule ndawo imizuzu eminingana. Ubambelele odongeni, uhlale phansi kancane phansi, bese-ke.
Khumula ibhola
Njengoba wazi kahle lesi sikhundla, uzofunda ukuthi ungasusa kanjani ubuhlungu ngesikhathi sokubeletha. Okwamanje, zijabulise nje.
Yehla emadolweni akho, faka izandla zakho nekhanda ebhola. Ukujijimela ngakwesokudla kuya kwesokunxele nangemuva, zama ukuphumula amahlombe akho, esifubeni bese uhlehlisa emuva ngangokunokwenzeka. Ungadonsa ibhola. Ukudlidliza okukhanyayo kuzokhulula isimiso sezinzwa, sivuselele, sikhulule ukungezwani, kusebenze umsebenzi wamaseli.
I-Doll-tumbler
Ukuzivocavoca ngokucophelela imisipha yomzimba (ukuvimbela ukuphuka ngesikhathi sokubeletha!), Kuqinisa emuva.
Isikhundla sokuqala: uhlezi ebhola ngemilenze ehlukanisiwe kakhulu. Ukuncika izandla zakho ngamadolo akho, ukuxhumela phambili ekuphumeni kwakho, futhi uqondise nge-inhalation. Yenza izikhathi ezingu-3-8. Khona-ke ungaya emathafeni ohlangothini. Uma wenza umzimba omncane on-fitbole, hlala phansi, uncike ebhola uphumule. Vala amehlo akho, uzicabange ngezingane ezizayo emvelo: ekuhlanjuleni ngotshani obuluhlaza nezimbali ezikhanyayo noma ebhishi. Khumbula umuzwa wenjabulo nenjabulo. Zizwe ukuthula okuzayo, kuza isimo sokuthula nokuvumelana. Lokhu kuqeqeshwa ngokuzimele kubaluleke kakhulu: ngesikhathi sokubeletha kuyokusiza ukuba uphumule. Uphumule? Yenza ezinye izindlela ezimbalwa. Nokho, gwema ukukhathala.
Imigqa engaphezulu kwekhanda
Ingabe uhlushwa ukuvuvukala? Ingabe uzizwa ukhululekile emilenzeni yakho? Sinikeza umsebenzi ohloswe ukuphumula imisipha yemilenze kanye nomgogodla we-lumbar.
Lala phansi, izandla ezinhlangothini, ubeke izinyawo zakho ebhola. U-Taz uhlale phansi, ungakuphakamisi, empeleni, njengemuva ophansi. Ungabuyi umhlane wakho. Cindezela phansi bese ucindezela ikhanda lakho, ungaphenduki. Uma ama-hairpins noma ama-band bands ephazamisayo, awakhiphe. Roll ibhola ngemisipha yamathole, phumula.