Ukuhleleka okuhle kumhlobiso wabesifazane, kodwa hhayi abaningi abangaziqhayisa ngakho. Yonke iphutha lokuhlala njalo ekuhambeni okungalungile, umsebenzi omude emilenzeni, njll. Kunezivivinyo ezikhethekile zokuthuthukisa ukuhamba ekhaya, okuzofeza imiphumela emihle. Ngokuzivocavoca njalo, ungalungisa izinkinga ezikhona futhi uqinise imisipha yakho yangemuva. Ngaphezu kwalokho, isimo semisipha yomshini wezingcingo nezandla siyathuthukisa, futhi ithoni ye-muscle ijwayelekile. Ngetulu kwaloko, umkhuba utfutfukiswa kute ugcine umsebenti lofanele.
Izivivinyo eziyinkimbinkimbi ze-posture
Okokuqala, ngingathanda ukucabangela imithetho ethile yokugcina isikhundla esifanele somgogodla. Okokuqala, libhekisela esisindo esinamandla, esithwala umgogodla. Okwesibili, nge-curvatures ezinamandla, kunconywa ukusebenzisa i-corrector eyengeziwe. Okwesithathu, qiniseka ukuthi emuva kwakho kuqondile lapho uhlala futhi uhamba.
Ngaphambi kokucubungula inqubo yokwenza ezinye izivivinyo zokuthuthukisa ukuhamba, kubalulekile ukuhlala eminye imithetho. Ukuthola umphumela omuhle, ukuqhuba amakilasi 3-4 izikhathi ngesonto. Inkambo yokwelapha umzimba ihlala izinyanga ezimbili, bese-ke, ikhefu inyanga eyodwa. Ungaphinda lolu hlelo kuze kube izikhathi ezine ngonyaka. Ungenzi izenzo ezifanayo, ngoba ukusebenza kwabo kuncishisiwe, futhi ngeke ukwazi ukuthola umphumela oyifunayo. Phinda umsebenzo ngamunye izikhathi ezingu-15-20.
Ukuzivocavoca ukulungisa ukuma ekhaya:
- Ikati . Lokhu kwenziwa kahle kakhulu ekuqaleni kokuqeqeshwa, ukuze kuvuselele imisipha. I-IP - hlala kuzo zonke ezine, ubeke izinyawo nezinyawo zakho ngaphesheya ububanzi bamahlombe akho. Umsebenzi - ukuphefumula, ukugoba ngemuva, ukuqondisa ikhanda nokubuka phansi. Kulesi simo, kunconywa ukuba ulandele phambili isikhumba. I-inhalation kufanele iboshwe ngemuva. Esikhundleni ngasinye kubalulekile ukuzwa ukululazeka kwemisipha.
- "Crossroads" . Lokhu kusetshenziselwa ukuhlelwa ekhaya ekhaya kusasiza ukugcina ibhalansi, kanti nokho kulula imisipha ephansi. I-IP ifana nokuzivocavoca kokuqala. Kubalulekile ukubeka izandla zakho ngaphansi kwamahlombe akho. Ukunciphisa kufanele kube yimisipha yangemuva kanye nomshini. Umsebenzi ukuphakamisa ingalo yakho yesokudla nomlenze ohlukile ngesikhathi esifanayo. Kubalulekile ukuzama ukuzigcina ezingeni elifanayo. Bamba isikhundla samasekhondi angu-5, bese ubuyela ku-PI bese wenza okufanayo ngakolunye uhlangothi.
- "Isikebhe" . Lokhu kuhlolwa kubhekwa kunzima, kodwa kuyasebenza ngempela. IP - hlala esiswini sakho, ulula izandla zakho phambi kwakho. Umsebenzi ukuphakamisa imilenze, izingalo nomzimba ophezulu ngesikhathi esifanayo. Ngenxa yalokho, umzimba uzobukeka njengomkhumbi. Bamba isikhathi eside ngangokunokwenzeka kule ndawo, bese-ke, phumula bese uphinda okufanayo.
- Ukutshala kwe-Dumbbell emthambekeni . Inkimbinkimbi kufanele ihlanganise nokuzivocavoca nge-dumbbells yokumiswa , njengoba kukuvumela ukuthi upheme izicubu ezibalulekile ekugcineni umhlane wakho endaweni ephezulu. FE - hlala ngemilenze yakho emazingeni ehlombe. Ngezandla eziqondisiwe, gcina izimbongolo phambi kwakho. Umsebenzi - kuma-akhawunti amane, welula izandla zakho ezinhlangothini, ufinyelele ukufana phansi, kuyilapho ungahle ugobele emaceleni. Ngemva kwalokho, buyela ku-IP.
- Amapush-ups odongeni . Lokhu kuhlolwa kubhekwa njengendlela ephumelelayo yokuphambanisa imisipha yangemuva. Ama-push-ups odongeni alula, kepha uma isimo somzimba sivumela, ungacindezela bese uvala phansi. Yima eduze kodonga ufake izandla zakho kuwo. Gcina imilenze yakho iqonde, futhi kugcizelelwe kufanele kube ezinzwaneni zakho. Sondeza odongeni, ugoqa izingalo zakho ezinhlangothini bese uzigcina eduze komzimba. Kubalulekile ukugcina umhlane wakho uqonde.