Ngokuvamile abantu, umsebenzi wabo ohlangene nokuhlala njalo emsebenzini, zama ukuthola indawo ekhululekile, ngoba ukuhlala njalo ekuthunjweni okukodwa kuyadumaza. Kodwa ukuthula okunethezeka akusiyo njalo kuyasiza. Ngokuvamile umuntu ugoba emuva, uphonsa unyawo lwakhe emlenzeni wakhe futhi kulokhu kukhona ukuvinjelwa komgogodla womuntu.
Ukuya endaweni yokuzivocavoca kungakusiza ukulungisa umgogodla owephukile, kodwa ngeshwa, asihlali ngaso sonke isikhathi ithuba lokufika lapho. Kulesi simo, ungenza imizimba ethile ukuze wenze ukuhleleka okuhle. Yiqiniso, abaqeqeshi ekwenzeni i-gym bangakwazi ukukwenza ngokwengeziwe, ngaphandle kokulimaza. Umqeqeshi uyakunakekela yonke imisipha ngaphandle kokungafani, kungakhathaliseki ukuthi imidlalo yakho ekhethiwe. Ukuhamba ngokuqeqesha njalo kusiza ukuqinisa lelo qembu lemisipha engase isekele emuva.
Ngisho nendlela ohlala ngayo ingasiza noma ilimaze ukuhamba kwakho. Ukuhlala kahle kanjani? Beka izinyawo zakho ngqo phansi, uqondise emuva, uqinise isisu sakho. Spread maphakathi nogqozi phakathi kwezinyawo nomgogodla. Yiqiniso, esimweni esihle, isikhungo sokuvuthwa komzimba (umthwalo wesisindo somzimba wonke) kufanele sisatshenziswe ngokulinganayo. Ukuze uhlale unempilo efanele, kufanele ukhumbule lokhu njalo. Ungahlali endaweni eyodwa namanzi ukuhlala isikhathi eside, ukushintsha njalo isikhundla (njalo imizuzu engu-30-40). Sula, shintsha i-pose, uhambe ngokusemandleni akho, ukuze unciphise u-spin.
Kuncike ekuhambeni kwakho ngendlela efanele, ukuhlelwa kwakho kwakha ngokwemvelo. Futhi kuyadingeka ukuhamba kahle. Nazi izincomo ezimbalwa. Unganciphisi ikhanda lakho phansi - ikhanda elikhukhumezayo elikhukhumezayo lizokunika ukubukeka okunamandla futhi kuzomisa ukuhlelwa. Amahlombe kufanele ahliswe futhi abuye ahlulwe, kancane kancane. Zama ukudonsa esiswini - lokhu kuzokusiza ukuqinisa umshini kanye nemisipha yesiqhwa, okugcina izingxenye ezingezansi ezisesimweni esifanele.
Kuwusizo ekuthumeni nokuzivocavoca okunye. Kungani uthatha ama-dumbbells awanzima kakhulu kuwe. Thatha izandla phezu kwesidumbu bese wenza izivivinyo ezifana nalezi: uphakamise amahlombe phezulu-phansi, wenze ukujikeleza ngamalungu angamahloni (ngaleyo ndlela izandla ziyancipha). Lezi zivivinyo zihloswe ekuqiniseni emuva, okubaluleke kakhulu ekugcineni isimo esifanele.
Ukuqinisa ingxenye ephakathi ngemuva kungenziwa ngendlela elandelayo. Thatha ama-dumbbell bese uncike phambili. Bese uphakamisa izingalo zakho bese uzidonsa endaweni ephakathi kwesifuba nesisu. Okokuqala, uphakamise izandla zombili ngesikhathi esifanayo, bese-nje kuphela ngesikhathi. Into esemqoka: ukuphakamisa izandla zakho - ungawagobi futhi ungabakhuphuli ngaphezu kwezinga lehlombe.
Ingxenye engezansi yomthambo womgogodla nayo isengozini kakhulu futhi idinga ukuqiniswa. Nazi ezinye izindlela zokuzivocavoca. Thatha ibha yesisindo ehambisana nokuthuthukiswa kwakho ngokomzimba. Ngenkathi ubambe ibha kumahlombe aqondisiwe, hlala phambili, ngaphandle kokuguqula emuva. Ukuqeda, ujikeleze emuva kancane - lokhu kuzokusiza ugweme ukulimala emgodini.
Kunezindlela zokuzivocavoca, okwenza ukuthi awudingi ukusebenzisa amandla adonsela phansi. Phuma izandla zakho phambi kwakho, uxhuma izingalo zakho. Bese uphakamisa izandla uphinde ubuyele esimweni sokuqala. Ukuzivocavoca okunjalo, ungasebenzisa induku yokuzivocavoca. Yibambe ngezandla zombili phezu kwekhanda lakho. Ngesizo salo, ungenza imithambeka ngaphandle kokuguqula emuva. Uma kungekho khona induku, thatha ithawula ngokulidonsa phakathi kwezandla zakho.
Iphuzu elibaluleke kakhulu: udinga ukugcina ukuhamba kwakho hhayi kuphela lapho ungalali, kodwa futhi ngesikhathi sokulala. Kulokhu uzosiza umatilasi ohambisana kahle. Ukuphumula ematithini onzima kunika umgogodla wakho ngesimo esifanele. I-Soft izomlimaza kuphela. Ukuphumula okulungile ebusuku - isibambiso somphefumulo onempilo nokuhleleka kokuhle. Lokhu kudinga umlotha wamazinyo. Wonke umuntu uyazi ukuthi umgogodla awusona induku ephathekayo ehanjiswe ngemuva. Umgogodla unesimo sokwemvelo esiyindilinga futhi lo mumo udinga ukugcinwa. Ngemuva kokuphulwa kwemigqa yomgogodla kungabangela ukuphoqa ama-vertebrae nokuphela.
Esikhathini esidlule, enkulisa nasesikoleni, ukuzivocavoca umzimba kwakuvame kakhulu ukugcina isimo esifanele. Kwakuhlanganisa ukubeka inqwaba yezinhloko ekhanda noma enye into (ayinandaba nomgomo), futhi iphoqeleka ukuhamba eduze kwekamelo ngaphandle kokuyiyeka. Esikhathini sokuzivocavoca esigabeni sokugcina semithi yokuvivinya umzimba - kunconywa ukuba uqede umhlane wakho.
Kudingekile ukuma kuzo zonke ezine bese uguqa emuva kuze kufike ekuthuthukiseni kwakho ngokomzimba kuvumela. Bend futhi ugobe kule ndawo, yenza lo msebenzi izikhathi ezintathu noma ezine. Yiba, uhlangene nodonga bese uhlola ukuthi ungabeka isandla sakho phakathi kwakho nodonga? Kukhona amaphuzu amaningana othintana naye lapho ungabheka khona ukufaneleka kokuhamba kwakho. Uma uthinta odongeni ngamahlombe, ngemuva kwekhanda, ingxenye engaphezulu yamadokodo, izithende, amathole - kusho ukuthi konke kuhambisane nokuhlelwa kwakho.
Ukwelapha ukuvimbela izifo kuhlale kulula kunokwenza ukwelashwa okude. Kukhona futhi isethi yokuzivocavoca zokuvimbela ukuphazamiseka komgogodla nokuma. Futhi ukuvimbela izifo zomgogodla kufanele kwenziwe kusukela esemncane.