Ukuze unciphise ubuhlungu, ukusetshenziswa komshini obandayo kubangcono kakhulu, kanti imithi ehlukahlukene enganciphisa ukungakhululeki iyosiza. Kodwa-ke, kunezivivinyo ezithile ezingemuva ongakwazi ukuzibuyisela ngayo imisindo ye-muscle, ezokwenza i-anesthetize tissue tiscues. Ngakho-ke, esikhathini esizayo, ukuze ungenayo izinkinga zempilo, udinga ukukusekela ngaso sonke isikhathi ngosizo lwezivivinyo ezikhethekile ezihlose ukuqinisa imisipha yangemuva. Namuhla kunezinhlobonhlobo zezivivinyo ezinjalo ezifanele izimo zasemakhaya, ngaphandle kokusetshenziswa kwe-simulators ezikhethekile.
Kubalulekile ukunqoba ukwesaba umuzwa wobuhlungu, okungafanele kukuvimbele ukwenza lezi zivivinyo. Uma, ngesikhathi sokuzivocavoca, unemizwelo ebuhlungu, kufanele ume isikhashana kuze kube yilapho uzizwa ungcono, bese uqhubeka ukwenza imidwebo efanayo. Esikhathini esizayo, lapho wenza umzimba, kufanele ukhulise kancane kancane umthwalo. Khumbula, ngokunciphisa umthwalo ongokwenyama owenziwe emisipha, ubuhlungu endaweni yangasese buyanda, umsebenzi nomsindo we-muscle we-muscle wehla, futhi ukuguquguquka kuyaqhubeka nokwehla.
Ngaphambi kokuzivocavoca umzimba, kubalulekile ukubonana nodokotela. Kubantu abaningi, ubuhlungu obungapheli endaweni yangemuva ubuphawu, ngakho-ke uhlelo lokuzivocavoca olulodwa luyakhelwe. Isikhathi sokuqala emisebenzini yokuzivocavoca kwenziwa ngaphansi kokuqondiswa kwesidokotela-physiotherapist, esikhathini esizayo umzimba ozofaniswa ngokomzimba kungenziwa ekhaya.
Uma unesibindi mayelana nokufaneleka kokuzivocavoca umzimba, kufanele nakanjani uthintane nesifo se-physiotherapist.
Ukuze ufeze umgomo, kufanele uzame ukuzivocavoca njalo, unikeze ingxenye yansuku zonke yesikhathi sakho. Ungakhohlwa ukuhamba nokwenza umzimba wokuthambekela ngokomzimba ngenxa yemisipha ehambisana nawe. Nansi incazelo yezivivinyo ezithile ezokusiza ukunciphisa ubuhlungu emhlane ophansi.
Ukuzivocavoca abantu abanezinhlungu zomzimba endaweni yokulala noma yokuma
Ukuzivocavoca # 1
- Ukulala emhlane wakho, welula izingalo zakho emzimbeni, ngenkathi ubeka ithawula ngaphansi kwentamo yakho, nomcamelo ngaphansi kwemilenze yakho emadolweni.
- Ezweni elikhululekile, ukuphefumula kufanele kube nokuthula futhi ngisho.
- Kule ndawo, kufanele kube imizuzu engaba ngu-10.
Lo msebenzi kufanele wenziwe izikhathi ezingu-2-3 phakathi nosuku.
Ukuzivocavoca # 2
- Thatha indawo elele esiswini sakho, ugcizelele izingalo ezigobile emaceleni.
- Ukuhlala esimweni esifanayo phansi, ungakhohlwa ukugxila ezihlangothini, udinga ukuphakamisa umzimba ophezulu. Ngesikhathi esifanayo siphumuza imisipha yomzimba, siqhubeke nokuphakamisa i-trunk ephakeme, kodwa ungakhohlwa ukuthi amathanga akumele aguquke.
- Kule ndawo, kufanele uhlale phakathi kwamasekhondi angu-15 no-30. Khona-ke ubuyela esimweni, ulele esiswini sakho ngokugcizelela emaceleni.
Kudingeka ukuthi kuqaliswe izindlela ezingu-2-4.
Ukuzivocavoca 3
- Kubalulekile ukuthatha indawo ehlala phansi, lapho imilenze kufanele iguqe ngamadolo, phansi ungathinta kuphela izithende. Ukuqhuma kwesimo sokuqala kufanele kugoqwe ngama-90 degrees.
- Sigxilisa imisipha yesisu, ngokuzama ukuyicindezela emgodleni. Sifinyelela izintambo, sicindezela izithende ngokuqinile phansi. Kudingekile ukuphakamisa izinkalo ezinqenqemeni ezingaphezulu kuze kube yilapho amahlombe anezinqama enza umzila oqondile.
- Lesi sikhundla kufanele sikhishwe imizuzwana eyisithupha, kanti ukuphefumula kufanele kuhlale ngisho. Khona-ke kuyadingeka kakhulu kancane ukubuyela esimweni sokuqala, emva kokuphumula imizuzwana embalwa. Kubalulekile ukwenza izindlela ezingu-10-15. Uma uzwa ubuhlungu ngenkathi wenza lo msebenzi, yibeke kabusha. Buyela kuye kuleli cala, ungaba seseshini yokuqeqesha elandelayo.
Ukuzivocavoca 4
- Thatha isikhundla sokuma ngokubeka izinyawo zakho hhayi ububanzi bamahlombe akho. Yehlisa izintende zezandla zakho ezinhlangothini zakho.
- Ngaphandle kokugoqa intamo nemilenze, kufanele uvuselele emuva. Udinga ukugoba uze uzizwe ungakhululekile, okungukuthi, kumkhawulo. Bese, lungisa lo mkhakha ngamasekhondi ambalwa, bese ubuyela esimweni sokuqala.
- Phinda lo msebenzi izikhathi ezintathu kuya kweshumi.
Imiboniso eyenzelwe abantu abanezinhlungu endaweni yokuhlala
Ukuzivocavoca # 1
- Thatha isikhundla sokuhlala ngokuguqa ngamadolo bese ubeka izinyawo zakho phansi.
- Donsela endaweni yesifuba, idolo lokuqala lokuqala, bese elinye. Ungenzi lo msebenzi ngokudonsa amadolo akho ndawonye.
- Amaqhubu kufanele ahlelwe ngokuhlukile endaweni yesifuba cishe imizuzwana engu-15-30. Ungacindezeli amadolo akho ngezandla zakho.
- Lokhu kwenziwa kwenziwa izikhathi ezingu-2-4.
Ukuzivocavoca # 2
- Ukulala emhlane wakho, bhonta idolo elilodwa, ubeke unyawo lonyawo olufanayo phezulu.
- Ikhanda lomlenze wesobunxele kufanele lifakwe emadolweni afanele.
- Ibhande lesobunxele kufanele lithathwe, bese uqala ukudonsa ehlombe, elisehlangothini lwesokudla. Ngesikhathi esifanayo, imisipha yezinkophe nomhlane ophansi ibonakala kahle.
- Lesi sikhundla kufanele sigcinwe imizuzwana engu-15-20.
- Phuma okwesikhashana, ulungiselele ukuqhubeka.
- Yenziwa izikhathi ezimbili noma ezine kwilungu ngalinye.
Ukuzivocavoca abantu abahlukumezekayo ngaphansi kwanoma yisiphi isikhundla somzimba
Ukuzivocavoca # 1
- Esikhundleni sokuma, faka izandla zakho ezinqulwini
- Yenqaba iqhwa kuze kube sengathi umugqa wempuphu namacici uzoba
- Bese ubuyela emuva kokuqala.
- Hambisa izinyathelo zakho manje, uguqe emuva.
- Bese uthatha isikhundla sokuqala.
- Ukuphinda kufanele kube izikhathi ezingu-8-12.
Ukuzivocavoca # 2
- Ukuma kuzo zonke ezine, faka izandla zakho phansi
- Khumula intamo ukuze ikhanda ligobe phansi.
- Qala ukugoqa isipele kuze kube yilapho unomuzwa wokuthi indawo yangasemuva nesikhumba ihlehlisa kanjani.
- Ungabamba lesi sikhundla ngamasekhondi angu-30.
- Khona-ke, lapho uqondisile emuva, kufanele ubuyele esimweni sokuqala.
- Phindela emuva ngenkathi uphakamisa izinkalo zakho.
- Bamba lesi sikhundla ngamasekhondi angu-30.
- Phinda izikhathi ezingu-2-4.