Ukuzivocavoca umzimba kusetshenzisiwe, uma kungekho izinhlungu, ikakhulukazi ukukhuliswa kwazo ngaphansi kokulayisha. Kungenzeka ukuthi izivivinyo zokuqala ezimbalwa zizozwa izinzwa ezingathandeki, kodwa ekugcineni zizodlula. Ngemuva kwezinsuku ezimbili zokuqeqesha, imisipha yangemuva izothathwa ngendlela yokuzivocavoca, futhi ngeke igule. Kodwa-ke, kufanelekile ukuhlukanisa phakathi kobuhlungu nobuhlungu obukhulu, okuyinto enzima ukubekezelela.
Ukwelapha ngokomzimba kwempilo yangemuva:
- Umgogodla wesibeletho.
Leli qoqo lokuzivocavoca liyakwazi ukubuyisela ukuqina kwezintuthwane zentamo, kanye nokuqinisekisa ukuhamba kahle kwama-vertebrae kule ngxenye yangemuva.
Ukuzivocavoca inombolo 1. Isikhundla sokuqala - ehlezi esihlalweni, izandla phezu kwesiqu. Qala ukuvula ikhanda lakho kuqala, khona-ke kuze kube yilapho seliyeka. Phinda uphendule izikhathi eziyishumi kuzo zombili izinkomba.
Ukuzivocavoca inombolo 2. Isikhundla sokuqala sifana nokuzivocavoca kokuqala. Yehlisa isisindo sakho, uzama ukuthinta esifubeni, bese uphakamisa ikhanda lakho. Phinda ukuvivinya umzimba izikhathi eziyishumi.
Ukuzivocavoca inombolo 3. Isikhundla esifanayo sokuqala, ehlezi esihlalweni. Phindela ikhanda lakho emuva, ngenkathi udonsa izinyane lakho. Phinda ukuvivinya umzimba izikhathi eziyishumi. Lokhu kusetshenziselwa ukuba kwenziwe izikhathi eziningana ngosuku, kungenzeka ngesikhathi sokuphumula emsebenzini.
- I-thoracic umgogodla.
Lokhu kuyinkimbinkimbi yokuzivocavoca kuyawusizo ngezifo ezingapheli neziyingozi. Inhloso yokuzivocavoca ukuhlinzeka ikhono lokuphefumulela okujulile, kanye nokuthuthukiswa ngaphandle kokuhamba okubuhlungu kwalesi sigaba somgogodla. Into esemqoka kulezi zivivinyo ukugcina izinzwa ezibuhlungu.
Ukuzivocavoca inombolo 1. Isikhundla sokuqala - ehlezi esihlalweni, izandla - ngemuva kwekhanda. Gcina emuva ukuze umphetho ophezulu ngemuva kwesihlalo uthinte umgogodla wakho. Uma ukuguqulwa kufanele kugobise esifubeni, ikakhulukazi, endaweni lapho umgogodla uthinta ngemuva kwesihlalo. Lapho uguqa emuva, udinga ukufaka inhale, futhi ngokuya phambili emuva - ukuphuma. Ngesikhathi sokuzivocavoca, uyozizwa ukukhululeka kokuphefumula. Ukuhlunga okugcwele kanye nomthambeko kufanele kuphindwe izikhathi ezine.
Ukuzivocavoca inombolo 2. Isikhundla sokuqala sisemuva, silele phansi. Kudingekile ukuba ulale endaweni ephepheni ene-roller engemuva, esifundeni se-thoracic. I-roller kufanele ibe nobubanzi obungamamitha angu-10, ibe nesisindo futhi sinzima. Ungasebenzisa iphini yokugcoba, ugoqwe ngezendlalelo eziningana ngehawula. Udinga ukubeka izandla zakho ngemuva kwekhanda lakho, i-roller ngaphansi kwakho, ukugoba ngaphezulu, bese uphakamisa isiqu esiphezulu. Ukuze uthuthukise yonke iminyango yomgogodla, udinga ukuqhubela phambili umkhumbi ngemuva. Ngenhlamba, i-inhalation yenziwa, futhi nge-exhalation-i-exhalation. Ukuvivinya umzimba kuphindwe izikhathi ezine.
Ukuzivocavoca inombolo 3. Lo msebenzi ungenziwa ngenkathi ulele noma uhlezi. Ingxenye engezansi yesifuba kufanele ihlanganiswe ithawula, futhi iziphetho ezingavamile kufanele zilandelwe. Thatha inhalation ejulile, futhi nge-exhalation idonsa ngamandla, ngaleyo ndlela igqugquzele ukuphuma okuqinile. Ngesikhathi sokuphefumula okulandelayo, khipha ukuphazamisa ithawula. Ukuphindaphinda lo msebenzi kudingeke wenze izikhathi ezinhlanu kuya kweshumi, kuye ngokuthi isimo sezempilo.
Ukuzivocavoca 4. Yenza lokhu kusebenza endaweni ezinzile endaweni yokuma noma ehlezi. Imilenze kufanele ihlukane kancane, futhi izingalo ziphezu kwekhanda, kanti isandla sokunxele sibambe isibindi sokunene. Hamba, ngokusemandleni akho, ngakwesobunxele, bese uthatha isandla sakho sokunene. Ngemuva kokushintsha isimo sezandla futhi sincike kolunye uhlangothi ngenkinga yesandla sobunxele. Phinda umsebenti kufanele wenziwe izikhathi ezinhlanu kusiqondiso ngasinye.
- I-Lumbar isikhala.
Lolu hlobo lokuzivocavoca lwezokwelapha emuva lufanelekile ezifweni zesikhwama se-lumbar ne-sacral. Lezi zivivinyo zizosiza ukuqinisa umgogodla nokwenza ukuqeqeshwa kwemisipha.
Ukuzivocavoca inombolo 1. Isikhundla sokuqala sisekugcineni, siqamba amanga, izandla sisendlini, imilenze isuke iboshwe kancane. Imisipha yomzimba ngangokunokwenzeka, futhi emva kwemizuzwana embalwa, phumula ngaphandle kokubamba umoya wakho. Ukuvivinya umzimba kuphindwe izikhathi ezingu-15.
Ukuzivocavoca inombolo 2. Isikhundla sokuqala sisekugcineni, silele phansi, imilenze inwetshiwe phambili, futhi izingalo zihambisana nesiqu. Phakamisa phezulu kwe-trunk, ngenkathi ugcina izinyawo zihlala phansi. Lungisa indawo ephakanyisiwe imizuzwana engu-10. Bese uthatha kancane isikhundla sokuqala, uphumule imizuzwana emihlanu, futhi futhi, zama futhi. Ukuvivinya umzimba kuphindwe izikhathi ezingu-10.
Ukuzivocavoca inombolo 3. Isikhundla sokuqala - silele phansi, imilenze igobile kancane. Isandla sokunene sidluliselwa phambili ukuze ibhulashi libheke ngakwesokunxele. Bhonqa umlenze wesokunxele, uncike ngokumelene nalo ngesandla sokunene, kunokuba uvimbele ukuwufinyelela ebusweni. Gcina lesi sikhundla imizuzwana engu-10, bese ushintsha ingalo yakho nomlenze wenze okufanayo. Phinda umsebenzi - izikhathi ezinhlanu emlenzeni ngamunye. Phakathi kokuzivocavoca ukuphumula kuze kube imizuzwana engu-10.
Izenzo zokugcina.
- I-Chin ibambe phezulu, bese ujika ikhanda lakho ngakwesokudla, ngemuva - ngakwesobunxele. Esimweni esiphezulu, ubambe isikhundla samasekhondi amahlanu.
- Ukunciphisa insizwa entanyeni, vula ikhanda ngakwesobunxele, bese ngakwesokudla. Lapho uhlehliswa ikhanda eliphakeme, ubamba isikhundla semasekhondi angu-10.
- Ukuphonsa ikhanda lakho emuva, zama ukuthinta indlebe kwesokudla kwehlombe, bese ushintsha izinhlangothi. Ukubambezeleka kwesimo kungamasekhondi angu-10.
Imfundo engokwenyama yempilo yokwehlisa izinkinga emuva kumele ibe ngumkhuba. Izifo ezingapheli ziyancishiswa, futhi ngezinhlobo eziyingozi zesifo, izinhlungu zihamba ngokushesha kakhulu, kodwa ziqeqeshwa nsuku zonke kuphela.