Ummeli ngamunye wephupho lesisu elibuthakathaka lemilenze emincane. Leli yingxenye yomzimba wesifazane osekuyisikhathi eside ehlonishwa ngabantu.
Uma usubeke umgomo wokudala imilenze yamaphupho akho kanye nokufaka iziketi ezifushane, ngamunye wethu ugijimela ekliniki yokuzivocavoca eseduzane, ugijimela kuyo yonke inqubo yokuqeqeshwa, lapho kuphela kuphela okushiwo amagama "imilenze", "izinyathelo", "izintambo". Ngokuvamile, amagama afanayo kumagama avela ekuqeqesheni amandla. Abesifazane namantombazane baqala ngenkuthalo ukwenza zonke izinhlobo zokuhlala, ukuhlaselwa kanye ne-mahi, balinde imiphumela yombane. Kodwa, ngaphandle kokuthola lokho, ngokushesha wadumala. "Kuyini iphutha?" - ubuza. Noma yimuphi umqeqeshi onolwazi uzokutshela ukuthi indlela ehlanganisiwe iyadingeka. Ngaphezu kokupompa udinga ukujwayelana nokwelula. Ukwehlisa, noma ukwelula ngendlela elula, uchungechunge lwezivivinyo ezandisa ukuguquguquka komzimba nokuthuthukisa ukuhamba kwamalungu. Yizivivinyo ezilula ezithinta kakhulu ukuma kwemizimba. Ngicabanga ukuthi manje wonke owesifazane uzokwazi ukuphendula umbuzo futhi azuze imiphumela emangalisayo.
Ngakho-ke, sazi ukuthi kungani kudingekile ukwenza umzimba wokululaza imisipha yemilenze. Manje kusele nje ukutadisha ezinye zazo.
Sizogxila ekujuleni kwesiteji. Lezi zihamba kancane kakhulu, lapho izimo ezithile zithathwa, kanti udokotela uhlala endaweni ekhethiwe kusuka kumasekhondi angu-30 kuya komzuzu owodwa. Yilolu hlobo lokwelula olubhekwa njengolusebenza kakhulu.
Ukuzivocavoca ukululaza ubuso obusenhla kwethanga
Isikhundla sokuqala: vuka ngokuqondile, ngokunyakaza okuyisimungulu sinciphisa amahlombe phansi, sithula amahlombe ethu ngesikhathi esisodwa kuya emthonjeni kanye ne-coccyx, phezulu kuphakanyiselwe ophahleni. Qaphela ukuthi awukhothameli esifundeni se-lumbar. Beka izinyawo zakho ndawonye.
Umlenze wesokunene ukugoba emadolweni bese uqonda isandla sokunene ngezinyawo. Phakamisa unyawo ezinyaweni, qiniseka ukuthi amadolo abukeka ngokucacile phansi. Bamba kule ndawo kusuka kumasekhondi angu-30 kuya ngomzuzu.
Phinda ngomunye umlenze.
Iseluleko esiwusizo : ukwenza kube lula kuwe ukugcina ibhalansi, isandla esingaphambene nomlenze ogobile, uthathe ohlangothini, uqondise ikhanda lakho bese ubheka iphuzu elilodwa.
Ukuzivocavoca kokwehlisa emuva kwe-hamstrings
Isikhundla sokuqala : yimani ngokuqondile, imilenze ndawonye, ubuyele ngqo, umqhele uhanjelwe ophahleni.
Kusukela ekhanda, kancane kancane i-vertebra ngemuva kwe-vertebra yehla. Sizibheka ngemuva komhlane emuva bese sidonsa isiqu emilenzeni. Qaphela ukuthi awuguqa amadolo akho.
Iseluleko esiwusizo : Vala amehlo akho bese uzama ukuphumula ngokuphelele.
Ukuzivocavoca ukululaza izintuthwane zamathole
Isikhundla sokuqala: sikhuphuka phambi kwodonga, siphakamisa izandla zethu ngaphezu kwezinga lesifuba, siphumule odongeni.
Umlenze wesokunxele uhlala ungenalutho, kodwa ugobile kancane emadolweni. Umlenze wangakwesokudla emuva ngqo, zama ukubeka unyawo ngokuphelele phansi ukuze uzizwe ukwelulwa emathole. Hlala kule ndawo kusuka kumasekhondi angu-30 kuya ku-1 iminithi. Phinda ngomunye umlenze.
Iseluleko esiwusizo : ukuze uzizwe udelele kakhulu , umlenze kufanele ususwe ngangokunokwenzeka.
Ukuzivocavoca kokwelula amathanga angaphakathi
Isikhundla sokuqala: uhlezi phansi, usakaze imilenze eqondile ngangokunokwenzeka. Buyela emuva, ubeke umqhele kuze kube sekushayeni.
Kulula kancane umzimba wakho phansi, isifuba sithuthuka phambili. Hlala kule ndawo kusuka kumasekhondi angu-30 kuya ku-1 iminithi.
Iseluleko esiwusizo : qiniseka ukuthi ngesikhathi sokusebenza umhlane wakho uhlala uqondile ngangokunokwenzeka, nokuthi imilenze yakho ayiguqa ngamadolo.
Ukuzivocavoca ngokusula indawo yangaphandle yamathanga
Isikhundla sokuqala: Hlala phansi futhi ugobe ibhande elingakwesokunxele, ubeke unyawo phansi.
Idolo langakwesokudla lidonsa esifubeni bese ubamba ama-shin ngezandla zakho. Beka isithende sokunene ngakwesokunxele. Thatha umlenze wesobunxele ngaphansi kwamadolo ngezandla zombili bese uzidonsa kuwe. Hlala kule ndawo kusuka kumasekhondi angu-30 kuya ku-1 iminithi.
Ukusikisela okuwusizo : ngenkathi wenza umsebenzi, gcina imhlane yakho igxilile ngokuqinile phansi, futhi udonse inyawo kuwe.
Futhi amathiphu amanye okuwusizo ekugcineni. Ngaphambi kokuba uqale ukwelula, qiniseka ukuthi ukufudumala imisipha yakho kahle. Veza ama-5-10 amaminithi wokufudumala. Kungaba ukuhamba, ukugijima endaweni, ukuxuma, njll. Zonke ukunyakaza kufanele kube bushelelezi. Ngaphambi kokwenza lo msebenzi, thatha umoya ojulile, futhi lapho uphumelela, phonsa imisipha kancane kancane. Okubaluleke kakhulu, ujabulele izifundo, khona-ke zizokuzuzisa ngokuqinisekile. Futhi khumbula, ukuhlala njalo kuyisihluthulelo sempumelelo!