O, ngingayenza kanjani isabelomali somndeni wami kule nyanga ukuze ngivuselele ikhabethe kancane? Futhi emva kokuphumula kwavela ukuthi akuzona zonke izinto ezibukeka zihle kimi. Futhi isisu ngokuvamile silenga ububi phezu kwebhande lezinsizwa zakho eziyizintandokazi. Yebo, yebo, ngizikhulule kancane eholidini, kodwa ngemva kwakho konke kwakukhona "konke okubandakanya"!
Imicabango enjalo yangivakashela cishe izinyanga ezimbili ezedlule. Kwakungekho lutho lokukhipha, kwakudingeka ukuthi ucabange enye indlela yokuxazulula le nkinga. Ngokufanayo, kanjani ukwenza isisu sibe flat, futhi mhlawumbe ngokushesha? Bonke abeluleki abadlulile nabangenashunwe bahlangene into eyodwa - kuphela ukudla kwemiphumela edingekayo akutholakali, ukuvivinya umzimba kuyadingeka. Ngemva kokufunda ulwazi oluningi mayelana nendlela yokwenza ngokushesha isisu esiswini, ngizikhethele izivivinyo ezimbalwa hhayi eziyinkimbinkimbi. Futhi umphumela uwukuthi! I jeans engithandayo iyabuyela kimi futhi ibheka okuhle njengangaphambili. Ufuna, ngizokutshela indlela engikwazi ngayo ukwenza isisu sami ngesisindo futhi ngisizo, yiziphi izivivinyo?
Yiqiniso, kwakudingeka ngicabange ngesithombe sokudla. Ayikho into ekhethekile, kodwa ngangiqinisa ngokusizwa kwebhalethi yebhalethi, ngayeka. Kodwa ikakhulukazi ukuqeqeshwa kwasiza.
Okokuqala, udinga ukulungisa imisipha yakho yokusebenza.
Ukunciphisa umzimba
- Khulisa ukugcinwa kwesisu uma uphumelela futhi ujikeleze nge-inhalation. Inombolo yezindlela: ukuphindaphinda okungu-4 ukuya kwezingu-10.
- Ema phansi, izinyawo zihlangene. Phenduka udonsa inyawo lesobunxele nesekunene esifubeni, usize izandla. Inombolo yeziphindaphindiwe: izikhathi ezingu-10 zomlenze ngamunye.
- Ema phansi, izinyawo zihlangene. Futhi, sidonsa imilenze emadodeni, sizisize ngezandla zethu. Inombolo yeziphindaphindiwe: izikhathi ezingu-10 zomlenze ngamunye.
Ngemuva kokufudumala, ungaqala izivivinyo ezinkulu.
Ukuzivocavoca ukuqinisa imisipha yomzimba
- Isikhundla sokuqala - silele ngemuva kwakho, udinga ukubeka izandla zakho ngemuva kwekhanda lakho, ngaphandle kokuzixhumanisa nokukhiya. Izinyawo ziwela futhi zigobe ngamadolo. Uma u-inhaling uqeda umzimba phansi bese ufinyelela ngamadolo, ngenxa yokuphumula - buyela esimweni sokuqala. Inombolo yokuphindaphinda: 15-30.
- Isikhundla sokuqala - elele ngemuva, izandla zifakwe esikhwameni ngemuva kwekhanda, imilenze iphumula ekhoneni lama degree angu-90. Uma u-inhaling uqeda umzimba phansi bese ufinyelela ngamadolo, ngenxa yokuphumula - buyela esimweni sokuqala. Inombolo yezindlela: ukuphindaphinda kuka-5 ukuya ku-15. Isikhathi sokuphumula emkhatsini isethi kungama-5-10 amasekhondi.
- Isikhundla sokuqala - silele ngemuva, faka izandla zakho ngaphansi kwezinyawo, imilenze iqonde. Ukuphakamisa izinyawo zakho ngamasentimitha angu-15 phansi, zenze mahi cross-wise ("izikhali"). Qinisekisa ukuthi uma wenza lo msebenzi, isihenqo sinamathele phansi. Inombolo yezindlela: ukuphindaphinda kuka-3 kuya kwezingu-10.
- Isikhundla sokuqala - esilele esiswini, izingalo zelulele phambi kwekhanda, imilenze iqonde. Ngesikhathi esifanayo siphakamisa izingalo nemilenze yethu, sihlale kule ndawo imizuzwana engu-10 bese ubuyela esimweni sokuqala. Inombolo yokuphindaphinda: izikhathi ezingu-5-15.
- Isikhundla sokuqala sisezintweni ezine, izingalo, imilenze kanye nomhlane ziqondile. Kancane kancane senza isiphakamiso sethu, sinciphisa ikhanda lethu phansi futhi sizama ukudweba ngokukhululekile esiswini sethu. Ngemuva kwemizuzwana embalwa, phumula futhi ubuyele esimweni sokuqala. Inombolo yokuphindaphinda: izikhathi ezingu-3-5.
- Isikhundla sokuqala sisehlangothini olulodwa, imilenze ndawonye. Isandla esisodwa siqondile ngaphansi kwekhanda, okwesibili - sihlala phansi phambi kwesiqu. Khulisa imilenze emibili phansi bese ubuyela endaweni yokuqala. Inombolo yokuphindaphinda: izikhathi ezingu-10 ohlangothini ngalunye.
- Isikhundla sokuqala - silele ngemuva, izandla zihamba emzimbeni, isikhumba sincitshiswa phansi. Ekuphumuleni kwethu sidonsela esiswini bese sikhulisa isikhumba phezulu. Kulesi sikhundla, udinga ukuma isikhashana imizuzwana engu-30, bese ubuyela esimweni sokuqala. Inombolo yezindlela: ukuphindaphinda kuka-2 ukuya ku-10.
- Isikhundla sokuqala - silele phansi, imilenze iqonde, izandla eceleni kwesiqu. Khulisa imilenze yethu kancane kancane, ukuphulukisa i-pelvis phansi phansi. Sizama ukungathembeki ezandleni bese senza umsebenzi kuphela ekudleni kwemisipha yomshini wesisu.
Futhi ekugcineni, izengezo ezimbalwa. Ukuzivocavoca kufanele kwenziwe ngaphansi kwehora emva kokudla, futhi emva kokuphothula ukuqeqeshwa, ungase futhi emva kwehora. Uma ufuna ukwenza isisu ngesisu ngemuva kokuzalwa, lezi zivivinyo nazo zifanelekile kuwe. Ukukwenza kuphela kuyadingeka ekuphepheni imodi - nge-amplitude encane, ezama ukungafihli.