Ukuzivocavoca:
Ukuzivocavoca 1
Ukuhlala esihlalweni, izithende kanye namasokisi ndawonye, ungabhidli izithende phansi, ngokunye ukuzama ukuphakamisa amasokisi, ulingise ukuhamba ukukhuphuka. Siphinda izikhathi ezingu-10. Khulisa kancane kancane umthwalo.
Ukuzivocavoca 2
Kusukela esimweni esifanayo sizokwenza umsebenzi ohlukile, ungaqothulisi amasokisi ukusuka phansi bese uphakamisa izithende. Phinda izikhathi ezingu-10. Khulisa kancane kancane umthwalo.
Ukuzivocavoca 3
Sihlezi esihlalweni, siqondisa esisodwa, bese senza omunye umlenze.
Ukuzivocavoca 4
Sizokwenza umthwalo emisipha emihle. Ukuhlunga, bese ubaphumula. Phinda izikhathi ezingu-10. Khulisa kancane kancane umthwalo ube ngu-30.
Ukuzivocavoca 5
Imisipha yomzimba. Sifaka esiswini, sihlupha imisipha futhi siphefumula, kuyilapho sidumala senza imisipha ihlukane cishe imizuzwana emithathu. Siphinda izikhathi ezingu-15.
Ukuzivocavoca 6
Sihlala phansi phakathi kwesihlalo sobuhlalo. Ukuqothula kwezandla sizophoqa emuva futhi sizonamathela kahle. Sizohlala kulesi sikhundla esinzima isikhathi esithile. Bese uphumule ngokuphelele. Ukuzivocavoca kuphindwe izikhathi eziningana.
Ukuzivocavoca 7
Uhlezi esihlalweni, kancane kancane usakaze iminwe yesandla sokunene bese uyibeka ohlangothini, faka isandla sakho sobunxele kancane ngaphezu kwendlebe yakho yesokudla. Hamba ngomzamo wokuzulazula ekuqondeni kwehlombe lesokunxele. Isandla sokunene sakha "counterweight". Ngemuva kwemizuzwana engu-30-40 ishintsha izandla. Phinda umsebenti 3-4 izikhathi.
Ukuzivocavoca 8
I-Taz kancane kancane. Sizofaka izandla zethu ndawonye bese sizibeka ngaphezulu kwekhanda. Ngemuva kwalokho, sizosunduza amabele ethu isikhathi esithile sizogcina isimo esinamandla, bese uphumule ngokuphelele.
Ukuzivocavoca 9
Sihlala phansi phakathi kwesihlalo sobuhlalo. Imilenze engaphansi kumele ibe nokusekela okuqinile futhi ihlukaniswe kancane. Sizothatha isandla sesobunxele ngemuva kwesokunxele sesihlalo. Isandla sokunene sibekwa ngaphandle kwe-hip yakho yesokunxele. Khulisa kancane, vula umzimba ngakwesobunxele. Ngesikhathi esifushane, sigcina isimo sezinkinga. Njengoba kancane ngangokunokwenzeka sizobuyela esimweni sokuqala. Sizogubha imhlane yethu ukuze ibe yindilinga. Khumula. Ake sishintshe kwesokunxele ngakwesokunene. Ukuzivocavoca uphinde izikhathi 3-4.
I-gymnastics yonke ingathatha imizuzu engu-10, futhi lezi zivivinyo ezilula zizosiza ukuphumula ngokusebenza kanzima, ukukhulula ikhanda, kusuka ezinhlungwini zomgogodla, futhi usize ukuzigcina uhle kakhulu. Futhi uyayidinga uma unomsebenzi ohlala phansi.
Ukuphila kwethu kugcwele ukuhamba okuhlukene, futhi asicabangi nhlobo ukuthi sichitha isikhathi esingakanani esimweni esihlezi, futhi lapho sisongela kakhulu. Siqala ukwelula, sibambe isigqoko bese sizama ukudala ukuthunyelwa komzimba wethu futhi siqale ukugeleza kwegazi. Ukuphila ngokwemvelo kungaholela ezinkingeni zempilo ezimbi, ukuhlaselwa emathunjini, ukugeleza kwe-lymph buthakathaka, ukuphefumula okungavamile, ukusakazeka okungavamile.
Enye inkinga yokuphila ngokwemvelo yizifo ezisebenzayo zomgogodla - i-scoliosis, i-osteochondrosis, njll. Emva kwakho konke, uma umuntu ehlezi, umthwalo emgodleni ukhulu kunama-40% kunesikhundla sokuma. Sihlala emsebenzini nasenkampanini enhle, kwikhomputha, kumabhayisikobho, ezindaweni zokudlela.
Abacwaningi base-Australia bakhipha amaqiniso anjalo: njalo ihora elichithwa ehlezi phambi kwe-TV, lihlotshaniswa nokwanda kwe-18% engozini yokufa kwesifo senhliziyo. Umzamo omncane ongokomzimba esiwunika umzimba, ingozi enkulu ukuthi ngelinye ilanga sizohlupheka ngenxa yokukhuluphala, isifo sikashukela kanye nomdlavuza.
Ukuphila ngokwemvelo kuyingozi ezinganeni nasezingane. Umzimba okhulayo udinga ukunyakaza okuqhubekayo. Ungavumeli ingane yakho ifunde amahora noma isikhathi eside ukuhlala ikhompyutha. Sula imisebenzi yayo emidlalweni yezemidlalo nokusebenza. Ukulwa nezifo ezinjalo zokuhlala kungaba yinye indlela, ukwandise umsebenzi womzimba. Kulula ukufaka ukucindezeleka ngokomzimba empilweni yakho, njengoba kubonakala ekuqaleni. Ungasebenzisa amaminithi ayishumi kuzo zonke ihora lesikhathi sakho sokusebenza emisebenzini elula ongayenza uma uhamba phansi emgodini uye endlini yangasese noma ekhishini. Isibonelo, amagumbi namathafa omzimba angenziwa ngokuhambahamba ehhovisi, ekhuluma efonini.
Uma kukhona kungenzeka, sebenzisa ngesikhathi sokuphumula kwasemini, usuku lonke kuzodingeka uhlale. Yiqiniso, kuyoba ngcono kunokungenzi lutho, kodwa odokotela bakholelwa ukuthi lokhu akwanele impilo yokuphila enempilo. Phakathi nosuku lonke, udinga ukugcina umsebenzi omncane omzimba. Uma ukhuluma efonini, kungcono ukuma, cela abasebenzi bakho ukuthi baxoxe ngezinto ezibalulekile ngenkathi behamba, kunokuhlala egumbini lokuxoxisana.
Ukuphila ngokwemvelo kuyingozi emzimbeni, kodwa kuyingozi futhi usuku lonke ukuma. Kudingeka ushintshe isimo somzimba kaningi. Izinga lomsebenzi womzimba lithinta izinga lokuguga komzimba womuntu. Abantu abaphila ngendlela yokuhlala behlala bebheka iminyaka eyishumi kunabalingani babo abasebenza.
Ngendlela yokuphila yokuhlala, zama ukwenza imisebenzi eminingi:
1. Hlala, ululaze futhi ugobe imilenze yakho, ungawaphuli phansi. Sizophinda izikhathi ezingu-10-20.
2. Ukuhlala, sihlupha imisipha yomzimba, bese ukhulula. Phinda izikhathi ezingu-15-20.
3. Sizobuyela emuva nangemuva, khona-ke sizokwenza izintambo ngezindlela ezahlukene. Sizophinda izikhathi ezingu-10-20.
Siyazi ukuthi ukuzivocavoca umzimba kufanele kwenziwe kanjani ngendlela yokuphila yangasese. Ungakhohlwa ngokwakho, hamba, gxuma, hamba ukusuka ezingenhla ezingaphezulu ezitebhisini, uye emvelweni, uye echibini uphinde uphile.