Hlola ukuhamba kwakho
Uma une-posture efanele, umzimba wakho kanye nekhanda lakho lisezingeni elifanayo, amahlombe anciphisa kancane futhi avuliwe, asezingeni elifanayo, imigqa yamahlombe igxiliwe, futhi imigqa yomgogodla ivame ukuboniswa. Isifuba esincane kakhulu, isisu noma i-retracted kancane, noma iminyango ethile, imilenze ingene ezinhlangothini zezinyosi, nasemadolweni. I-thorax inomumo ohlotshaniswayo. Imisipha yokukhulula, wonke amalunga ahamba. Imilenze eqondile, ukuvala izithende, ama-shins, amadolo nezintambo kwenzeka ngaphandle kokucindezeleka kwemisipha, kuphela nge-lumen encane ngaphezu kwamagceke angaphakathi nangaphansi kwamadolo. Izinyawo zangaphakathi azithinti phansi.
Ukuze unqume ukuthunyelwa kwakho, ake sizame ukuma emuva odongeni noma ekamelweni. Sibheke phambili, ikhanda lithinta iKhabhinethi, sivala inyawo. Silahlekelwa yizandla zethu ezihlangothini. Manje uma isundu sinqamula phakathi kodonga nasesinqeni, khona-ke unesimo esihle, noma ngabe imisipha yesibindi sakho nesisu esiswini isondeza umgogodla.
Ukubuka i-pose yethu
Umthetho oyinhloko wokugcina ukuhleleka okuhle ukufunda ukuthi ungama kanjani kahle, uhlale, futhi uhambe. Ukuze simile kahle, sizodonsa isisu bese siqondisa amahlombe. Into efanayo esizama ukuyenza ngokuhamba. Phakathi nosuku lonke uhlezi noma umile, gcina intamo yakho iqondile.
Esikhundleni sokuhlala, sithembele kuphela ngemuva kwesihlalo. Uma uhlala kahle, lesi sikhundla siwumsebenzi omuhle kakhulu wemisipha yomhlane wakho. Ukuze wamukele lesi sikhundla, udinga ukuhlala phansi, uqondise isifuba sakho, ugobe esifubeni sakho, ushiye amahlombe akho futhi ungaphakamisi amahlombe akho. Gcina ikhanda liqonde futhi likhululekile. Imisipha yesisu ishintshiwe, i-pelvis kufanele iqiniswe, ngokuvamile uma umuntu ehlezi, uyayilula, kulesi sikhundla kulula kakhulu ukuba ahlale. Kodwa, maduze uzokwazi ukuqinisekisa ukuthi akulula kakhulu kakade, ukuhlala ngale ndlela.
Ngezikhathi ezithile, senza izivivinyo ezinjalo uma unomsebenzi ohlala phansi:
1. Sihlala phansi esihlalweni sobuhlalo, ukuze imilenze, iziqhaqha kanye nomhlane zihlangane kahle. Sondeza ngokukhululekile, amahlombe aguqe kancane. Ngesikhathi esifanayo sizohlukumeza amathole emilenzeni, imisipha yangasemva nesisu, sizosusa, ngangokunokwenzeka amahlombe, ukuze amahlombe asithinte, ikhanda lizophonswa emuva. Kule ngxabano sizohlala emaminithini ambalwa, bese uphinde uphumule.
2. Manje sizovuka esihlalweni, sizokuxhuma izithende, sizoqinisa imisipha yomzimba, izikhwebu namadolo. Siphakamisela ezinzwaneni, ngokusemandleni ethu, ngokushesha nje lapho sikwazi khona, sidla umzimba, bese siphumula kancane kancane.
Uma lezi zivivinyo ziphindaphindiwe isikhathi eside, ukuhleleka kuzoba kuhle kakhulu, ngisho nasesimweni esilaphukile. Uma uhamba, zama ukungazitholi isisu sakho, ungadli.
Ukwenza umsebenzi wesikole, udinga ukulandela imithetho yegolide:
1. Uma sihlala etafuleni sihlanze imifino, sizama ukugwema ukugoba phezu kwetafula.
2. Sizama ukugcoba, futhi singaxhomeki lapho silayisha umshini wokuwasha.
3. Uma u-ironing ibhodi kufanele ibe ukuphakama kwamasentimitha angu-10 kuya ku-15 ukusuka elugqeni wakho.
4. Uma usula uthuli noma uvale, sisebenzisa izitsha ezinamaqabunga amade, lokhu kuzonciphisa umthwalo ngemuva futhi kusenze senze amathafa ambalwa. Lapho sihlanza indlu sisebenzisa ibhulashini, efaka isibambo eside, bese sigwema ukuthambekela okungalungile.
5. Ukuze uphakamise into elula evela phansi, ukugoba imilenze, sizobe sithembele phezu kwesandla esikhwameni, ngakho-ke, kuzokwenza ukuqondisa nokuguqula isiqu.
6. Uma uphakamisa isisindo esikhulu, imisipha yezinqulu, imilenze, hhayi i-trunk ngokwayo. Umhlane wethu uqondile, imilenze yethu ihlukana kancane futhi igobile nge-engeli ye-degrees 90 emadolweni. Into iphakanyiswa eduze komzimba, ngaleyo ndlela ukunciphisa umthwalo kuma-disversebral discs ethu. Abesifazane akufanele bakhulise ngaphezu kwamakhilogremu angu-20, namadoda angaphezu kuka-50 kilogram. Uma uphakamisa umthwalo, ungenzi izinyathelo zokujikeleza, kuqala uphakamise umthwalo, bese uvula.
7. Uma ugeza izitsha kanye nokuhlanza amazinyo ukuguqa amadolo akho, kuzoba lula ngathi ukugcina umhlane wakho uqonde.
8. Uma ugeza ikhanda lakho emthonjeni, ugwema ukuguquka, lokhu kuzokwenzeka uma siguqa imilenze kancane emadolweni futhi siwahlela. Emanzi ngaleso sikhathi ngezikhathi ezithile siqondisa futhi siziphumule.
Ukuqinisa imisipha
Imisipha yezinqunu, amahlombe, intamo, isisu nesaluka kuhilelekile ekugcineni nokugcina isimo esihle. Uma imisipha yomshini iphoqelekile, umthwalo owengeziwe uwela emisipha ye-dorsal, bese kusetshenziswa amandla engeziwe, imisipha ebuthakathaka ye-press "sag", futhi ihlukumeza kakhulu ukujikeleza kwegazi endaweni yokugaya, futhi iholela ngendlela yokuthi uketshezi luhlanganiswe nezicubu zemilenze. Ukuze ulungise ukuma, kufanele udinganise amaqembu omzimba.
Ukunciphisa umzimba
Lezi zivivinyo ziqinisa imisipha, isimo sengqondo sithuthukisa.
1. Ake sihlale ngesiTurkey, sibeke izandla zethu ekukhiyeni. Phakamisa izandla zakho phezulu izandla zakho phezu kwekhanda lakho, welula. Masiphonsa izandla zethu futhi senze umoya ophuthumayo, uphinde usebenzise izikhathi ezingu-10.
2. Ake sihlale emadolweni ethu, sibeke izandla zethu ngemuva, bese sivale ekukhiyeni. Ake sizame ukuphakamisa izandla zethu, kuyilapho sihlupha imisipha yomzimba. Ake sithathe umoya ojulile, futhi imizuzwana embalwa sizokhipha. Ekuphumuleni kwethu sizokwehlisa ikhanda esibelethweni futhi sizozama ukuphumula. Siphinda izikhathi ezingu-10.
Ukuzivocavoca ukuqinisa imisipha yebhande elisehlombe
Lezi zivivinyo zizonciphisa ukwanda emgodleni wakho futhi uqinise imisipha yebhande lehlombe. Izinkimbinkimbi zokuzivocavoca okunjalo kubalwa kusukela kumaminithi angu-10 kuya kwangu-15.
1. Sihlala esitokisini bese senza amandla mahi enhlangothini, futhi, ngakolunye uhlangothi, kancane kancane sikhulise ubukhulu bokuhamba kwethu.
2. Gcina izingalo zakho emgqeni ukuze uthole i-angle efanele. Siphakamisa isandla esisodwa bese sinciphisa esinye isandla. Futhi, sishintsha isiqondiso sezandla. Gcina amahlombe akho bese ubuyela ngqo.
Ukuzivocavoca for the muscle ngemuva
1. Ulale emhlane wakho, ubheke phansi. Masikhonte emgodleni we-thoracic bese ubamba imizuzwana engu-5 ukuya kwangu-7.
2. Ulale emhlane wakho, imilenze ibhonce, izintambo nezinyawo phansi. Siphakamisa isikhumba bese sibamba imizuzwana eyishumi.
3. Ake sihlale phansi, sibeke izandla zethu phansi. Phakamisa i-pelvis, thatha ikhanda emuva kancane, asigobe.
4. Ukuzivocavoca okufanayo njengenombolo 2, kuphela phansi kudingeka uthembele ngemuva kwekhanda nezinyawo.
5. Siqamba amanga esiswini, izandla zixhunyiwe ngemuva. Siphakamisa amahlombe nekhanda, sizobuyisela izandla zethu, sibophe futhi sibambe imizuzwana emihlanu kuya kwangu-7.
6. Ukuzivocavoca okufanayo njengendlela yokusebenzisa umzimba 5, ngaphezu kwalokho ukuphakamisa imilenze eqondisiwe.
7. Ukuvivinya umzimba kungaba nzima uma sishintsha isikhundla sezandla: faka izandla ngemuva kwekhanda noma uphakamise izandla zakho.
8. Sibeka esitokisini esithambile esiswini, silungise futhi sinciphise imilenze, amahlombe, ikhanda, izingalo, sinamathelethi angu-3 kilogram ezandleni zethu. Kancane kancane sizohlakazeka, sizophakamisa amahlombe, inhloko, sizosusa izandla kumaqembu, sibambe imizuzwana emihlanu kuya kwemi-7.
Ake sihlole imiphumela yethu
Ukulungisa ukuma okulungile, sincoma lokhu okulandelayo:
1. Sizophakama odongeni, izandla ziyancipha phezu kwesiqu, siqondisa, sithinta odongeni ngamapayipi amahlombe, amathanga, amathole, izithende. Hamba ngqo. Ake sikhumbule lesi simo. Bese sigcina amehlo ethu bese senza izinyathelo ezimbili phambili. Vula amehlo ethu ubone indlela ukuma kwethu kushintshile ngayo.
2. Sizovuka phambi kwesibuko, izandla ziwehlise, emuva akuthinti ukusekelwa. Lungisa ukuma okulungile. Khona-ke sizokwenza ukuzivocavoca okulula, asiqapheli amehlo ethu. Izandla ezinhlangothini, bese uya phezulu, umlenze uzothathwa ohlangothini. Sizovuka emasokisi, sizohlala phansi, sizovuka njalo njalo. Khona-ke sizothatha isikhundla sokuqala, okokuqala ngeke sibuke esibukweni, khona-ke sizohlola ukuma kwethu.
3. Kuyoba kuhle uma wenza konke ukuzivocavoca, ukuhlala phansi, ukuhamba nomthwalo omncane ekhanda lakho. Okokuqala sizokuma odongeni, sizocindezela odongeni ngemuva kwekhanda, amahlombe, amahlombe, izithende. Khumbula lokhu, ngakho-ke siya, futhi futhi emdongeni silawula i-pose. Ngakho-ke ukuhamba kuzokwenziwa ngezinyathelo ezimbili, ukuphefumula isisu, ukukhipha izinyathelo ezimbili, nokususa ngokuqinile isisu. Lo msebenzi uphindwa izikhathi eziningana ngosuku.
Umphumela awuthathi isikhathi eside ukulinda, uma ujwayele ukuthi imisipha ibe sesimweni esifanele futhi uzoqapha njalo ukuma kwazo okulungile. Ukuhleleka okulungile kufanele kube umkhuba wakho. Ngeke kube lula ekuqaleni, kubalulekile ukubuka, ukuthi emuva kwakuqondile, isisu sidonseleka. Khona-ke lapho umqondo wakho wokuvumelanisa, futhi uba khona, ungenakulinganiswa, ngakho akudingeki ucabange ukuthi ungakwenza kanjani ukuze ungagodli, uzophuma ngokwawo. Udinga nje ukumomotheka, isifuba phambili kanye nokukhanya okuhle, futhi usuvele uphumelele.
Manje siyazi ukuthi kungani udinga ukuhleleka okuhle, ngoba ukuhamba okulungile nempilo yomgogodla kunquma impilo yomuntu. Uma senza njalo umzimba ukuze sibe nokuhleleka okuhle nokuhle, kuzoba ukuvimbela okuhle izinkinga ngomgogodla futhi isikhathi eside kuzolondoloza impilo yangemuva.