Lokhu okuyinkimbinkimbi yokuzivocavoca umzimba oklanyelwe ngqo kubantu abahlukunyezwa. Emva kwakho konke abantu abagcwele kakhulu akuzona zonke izinhlobo zomsebenzi womzimba. Lezi zivivinyo zicabangela izici zabantu abakhulu kakhulu abangazange bahlanganyele ezemidlalo ngaphambili. Lokhu kuyinkimbinkimbi kuzothuthukisa ukugqugquzelwa kwegazi kanye nokuphefumula, ukuphikisana nokwakhiwa kwezigameko eziqhubekayo, ukuthuthukisa umsebenzi wezinsizi nokuqinisekisa ukuphuma kwayo ngesikhathi esifanele. Uzosiza nokugcina izitho zangasese endaweni ejwayelekile, futhi ngokujwayelekile ukuqinisa wonke umzimba. Phakathi kwezinye izinto, kuzovumela ukwenza umthwalo ophakeme ngokwanele, okudingekayo ukuze kusebenze okuhambisanayo nezinqubo zokuqubuzana nokuqeqeshwa kwe-cardio-breathing system.
Amazwi ambalwa ngokuphefumula
Uma wenza ezinye izenzo, kufanele ubambe umoya wakho. Isibonelo, ngesimo esincane esifubeni (umthamo ojulile phambili), ngokuhlukunyezwa kwemisipha yomzimba, ezindaweni ezigxile, ezihambisana nokuhlukumeza kwemisipha yesifuba. Noma kunjalo, ukubambezeleka kokuphefumula, okwenzeka ezimweni eziningi ngokungabonisi, akufanele kudlule imizuzwana 2-3, ngoba lokhu kukhulisa kakhulu ukucindezela kwegazi, okuyinto ngokwayo engalungile futhi kungaholela kwezinye izimo ezibuhlungu.
Uma kunokwenzeka, zama ukuvumelanisa isigqi sokunyakaza kwesigqi sokuphefumula.
Uma wenza umzimba omkhulu, ukuphefumula kuvunyelwe. Philisa ngaphakathi nangaphandle ngekhala lakho. Uma kuba nzima ukuphefumula, bese ubhala ngekhaleni, bese uphuma emakhaleni nomlomo ovulekile kancane.
Okudingayo ukwazi ngaphambi kokuqeqesha
Kuye ngesimo sakho nokuqina, isethi yokuzivocavoca ingashintshwa. Uma kunenkinga, kufanele unciphise ukuphakama kokunyakaza, inani lokuphindaphindiwe, kufaka ukuphumula kokuphumula.
Isikhathi esithile sokuzivocavoca noma inani lokuphindaphinda kwabo liyisilinganiso. Ungayishintsha ngokusekelwe kwamakhono akho (ukuze emva kokuzivocavoca uzizwe ukhathala kancane).
Zama ukwenza ngokwethembeka izivivinyo. Lokhu kuzokuvumela ukuba uthole inzuzo enkulu esistimu yokuzivocavoca eyenziwa.
Hlala usebenza egumbini elisebenza umoya noma ewindini elivulekile nangaphambi kwesibuko (lokhu kuzokusiza ukulawula kwakho ngokunemba kwezokuzivocavoca nokuhleleka).
Uma uqonda umzimba, bese ukwandisa i-tempo yabo nenombolo yokuphindaphinda.
Imisipha ayifuni ukujwayela umthwalo ngokushesha, futhi ngemuva kweseshini yokuqala uzozizwa ukhathele nobuhlungu kuzo. Ezinsukwini ezingu-3-5 kuzodlula. Ungavumi, kungenjalo kuzokwenzeka konke.
Ngenkambiso yezemidlalo, akufanele nje unciphise isisindo sakho, kodwa futhi ufunde ukuthi ungaba kanjani umzimba wakho, uhambe ngqo futhi uqonde, ugijimele futhi ugijime kahle, ukwandise amandla akho, ukukhuthazela, futhi uthuthukise ibhalansi yakho.
Ezinye izinto okufanele uzikhumbule
- Amakilasi kufanele enze okungenani amahora amabili ngaphambi kokudla noma emva kokudla.
- Qeqesha njalo, okungenani imizuzu engama-20 izikhathi eziningana ngesonto.
- Amakilasi kufanele ngaso sonke isikhathi alandelwe ukufudumala.
- Ukukhetha ukuzivocavoca, ukhethe okuthandwa kakhulu kunabo bonke, okudinga ukubamba iqhaza kwemisipha emizimba yomzimba. Qinisekisa ukuthi usebenzisa izivivinyo ezisiza ukugcina ukuguquguquka kwamajoyina ama-vertebral. Qaphela inombolo ephakanyisiwe yokuphindaphinda emisebenzini yokuzivocavoca nokulandelana kwezivivinyo eziyinkimbinkimbi.
- Sebenzisa i-tempo ehlukile uma wenza ukuvivinya umzimba (ukuphuza, ukulinganisela, okusheshayo). Khulisa umthwalo kancane kancane.
- Yiba nomculo olula. Kuzothuthukisa ithoni evamile, kwandise imizwelo yakho yomzwelo, kuyoqeda injabulo ephakeme ye-neuropsychiatric.
- Sebenzisa izindlela zokululama: ukusikhipha kanye nokuzicwilisa, i-sauna, imvula, amabhuku).
Okuncane mayelana nezinkomba zokuphikisa
Kunezinhlobo zezifo lapho umzimba wokuzivocavoca uphikisana khona. Lokhu, isibonelo, ukungaziphathi kahle kwenhliziyo, ukusongela ukulimala, izifo ezifinyelela kude kakhulu ze-hypertonic, njll Kukhona nezifo lapho ukuvivinya ngokomzimba kungavunyelwe khona isikhathi esithile (isibonelo, ngesikhathi esiyinkimbinkimbi yezifo ezivuthayo noma ezithathelwanayo), futhi kukhona futhi lapho izinhlobo ezithile zokuzivocavoca zivinjelwe noma zivinjelwe. Ngakho-ke, ngokukhuluphala okuningi, akukhuthazwa ukusebenzisa izimpukane, ngoba zingabangela ukuhlukumezeka emlenzeni ophansi.
Izenzo eziyinkimbinkimbi zokukhuluphala
- Ukuhamba ngamasokisi embuthanweni ngezandla ezikhishwe, amasekhondi angu-40-60.
- Ukuhamba okunye okuhamba ngezintendeni, ezinzwane, ezingxenyeni zangaphandle (ezinhlangothini) ezinyaweni (lo msebenzi uqinisa izindlu ezinyaweni).
- Yima ngokuqondile, welula imilenze yakho ububanzi emahlombe, cindezela izandla zakho emahlombe akho, usakaze izingalo zakho ngezindlela ezihlukile. Yenza ukuzungeza kwendandatho ezungeze emahlombe. Phinda izikhathi ezingu-10 emuva nangaphezulu.
- Ukuma, isandla esisodwa ukuba siphume ngemuva kwentamo, enye ingemuva ongemuva. Khona-ke ngokuphambene nalokho. Phinda izikhathi ezingu-8-10.
- Sukuma uqonde, imilenze isakaze kancane ezinhlangothini, izandla esihlalweni. Ukuhamba komzimba esiyimbuthweni izikhathi ezingu-6-8 kuzo zombili izinkomba.
- Ema, faka isandla sakho sobunxele phambili, emuva ngqo. Sishintsha izandla, sihlanganisa nokunyakaza phezulu nangaphansi kwe-semicircle. Emva kokuphindaphindiwe kuka-6-7 noma ukuqondisa, khuphukela ezinzwaneni zakho (noma gxuma).
- Ukuma, izandla ngemuva kwenduku yentambo. Phuma emlenzeni wesobunxele, slayipha eceleni kwesikhwama bese uguqula umzimba ngakwesobunxele, uqondise. Ngomunye umlenze futhi. Phinda izikhathi ezingu-8-10.
- Hamba, usakaze imilenze yakho, phakamisa izandla zakho phezulu. Iziphambano ezimbili ngezandla zakhe emuva, khona-ke ukujula okujulile futhi ezimbili ziyajula emzimbeni emthambekeni, iminwe ithinte phansi.
- Imile. Ukuzungeza kwendilinga yekhanda kuqala ngakwesobunxele, bese ngakwesokudla ukuya kumakhulwini amakhulu kakhulu. Ukukhiqiza ukujikeleza kuka-6-12 (kuye ngokuthi isimo sempilo) kusiqondiso ngasinye.
- Emile, imilenze isakazeka, izandla ziphakanyisiwe, iminwe iboshwe ngemuva kwekhanda. Njengoba i-jerk incike phambili nangaphansi, izandla zihamba phakathi kwemilenze (ukunyakaza kwe-woodcutter), buyela esimweni sokuqala. Phinda izikhathi ezingu-10-12.
- Ukuhlala phansi ekumeni, ukuphonsa izandla zakho phambili, vuka-faka izandla zakho phansi. Phinda izikhathi ezingu-12-15.
- Ukuhamba ngokusheshisa kwethempo, ukugijimela ekugijimeni (1 iminithi), ukunciphisa ijubane, ukuhamba okungahambi kahle (30 s).
- Ukuma, imilenze ihlukanisiwe, izandla zihlala phansi, iminwe eboshwe enqabeni. Hands up, finyelela ophahleni, bese usukuma ezinzwaneni zakho - inhale, thatha isikhundla sokuqala - exhale. Phinda izikhathi ezingu-5-6.
- Siphenduka esiswini. Siphakamisa amahlombe futhi sifeze izingalo zokunyakaza, njengokungathi zihamba nge-brace. Phinda izikhathi ezingu-8-10.
- Ukuhlala, imilenze ibhulwa, izandla emahlombe, izimbambo zihlukana. Vula isidumbu esihlokweni kwesobunxele ukuze uthinte i-elbow kwesokunxele kuya emadolweni ofanele. Phinda kokubili izinkomba izikhathi ezingu-8-10.
- Ukuhamba ngezinyawo ngezinyathelo ezingu-60-80 ngomzuzu (1 iminithi), bese uhamba ku-squat (30 s).
- Sukuma, welula izandla zakho esiqongweni, phakamisa - uphendule, wehlisa izandla zakho - uphale. Phinda izikhathi ezingu-6-7.