Mayelana nokwakhiwa okungezwakala ngaphandle kokuthi abantu abangazazi ikhompyutha kanye ne-inthanethi, konke okunye okukhangiswa ngezithembiso ezenza nathi onkulunkulukazi besondo, sebevele besondliwe. Indlela yokufunda ukwakha kabusha futhi yiziphi izinto ozidingayo ozisebenzisayo ekhaya uzothola ekuhambeni kwalesi sihloko.
Izindlela zokwakha
Ungase umangale, kodwa inqubo yokuziphendulela ayifinyelele kithi evela eNtshonalanga, kodwa yadalwa yi-engineer Soviet VL Muranivsky. Ukuqeqeshwa ekwakheni izindlu akusizi nje kuphela ukucebisa izinzwa ngesikhathi socansi, kodwa futhi kuthuthukisa impilo yabesifazane. Uma ukwenza umzimba kukhulisa ukujikeleza kwegazi, kuvamile ukukhululwa kokugcoba kwesisu, okwandisa ukumelana nezifo, i-microtrauma nokugula. Futhi, ukuqeqesha imisipha yesisu kuwukulungiselela kahle kokubeletha - kunciphisa amathuba okuthola ukuhlukunyezwa, kuqeda ukwanda komthamo wesifazane kanye nokushiya ngemuva kokubeletha. Ukuyinkimbinkimbi kwezenzo zovumbudging kusekuhle ngoba kungenziwa ekhaya.
Ungenza futhi ukuzivocavoca obuseduze ngaphandle kokusetshenziswa kwamathuluzi asizayo, kodwa umphumela omuhle uzoba lapho uqeqeshwa nge-simulator yokwakha. Lawa angama-ballin yangaphakathi, afika ngezimo nobukhulu obuhlukene, izinto zokwakha zingase zihluke - ipulasitiki, izinkuni ezinzima, itshe noma insimbi. Kungcono ukuqala ngamabhola amancane epulasitiki, kancane kancane ukuya emanzini anzima kakhulu. Khetha ifomu ngokuqonda kwakho, nakuba kunombono wokuthi ama-simulator enamaqanda asebenza kahle kakhulu.
Ukwakha - ukuvivinya umzimba ekhaya
Okokuqala, zijwayele ukuvumelanisa izicubu zesisu ngaphandle kokuxhuma imisipha yamathumbu namadokodo. Bese uqala ukuqeqeshwa. Zonke izivivinyo zenziwa zimile, ngaphambi kokuba ibhola lizophathwa ngegesi.
Cabanga ngobucayi besakhiwe izingxenye ezintathu. Kungcono ukuqeqesha ingxenye engezansi, izihluthulelo ezimboza ukungena kwesifazane, ngakho-ke bazosebenza okulula. Kuzoba nzima kakhulu ukusebenza nomnyango wesibili, lapha kuzomele uzame ukulawula yonke inhlangano. Futhi ingxenye eyinkimbinkimbi kakhulu ukuqeqesha umnyango wesithathu wesifazane lapho umlomo wesibeletho ukhona khona.
Faka ibhola emkhatsini wesiswini, hlala imisipha yomnyango wokuqala. Thuthuka ngokujulile, unciphise imisipha yomnyango wesibili, uhlanganise ibhola. Manje funda ukuhambisa ibhola phezulu nangaphansi bese ushiya kwesokudla. Zama ukunciphisa uphinde ukhululeke imisipha enezikhwepha ezahlukene, ngezikhathi ezahlukene. Bese uye emnyangweni wesithathu - ubafake ibhola, uphazamise imisipha engxenyeni engezansi.
Qeqesha isikhathi sokuqala nsuku zonke, njalo ushintshe ukucindezela ngokuphumula. Uma ukhululekile ngama-simulators alula, iya ezincane ezinsimbi zensimbi. Ungakwazi ukuqeqesha ngamabhola amabili ngesikhathi esisodwa, njengokungathi ubaxosha.
Njengoba kukhonjisiwe ngenhla, kungcono ukwenza ukuvuselela ngezinsikazi zangasese, kodwa uma lokhu kungamukeleki kuwe, qala ngezivivinyo ezilandelayo.
- Yima ngokuqondile, faka izinyawo zakho ububanzi bamahlombe akho bese ugoba kancane emathangeni akho, faka izandla zakho ngemuva kwekhanda lakho. Ekuphefumulelwe, thinta i-sphincter, i-squat, exhale futhi ukhululeke imisipha. Lo msebenzi kufanele wenziwe 4 imizuzu.
- Ukulala emhlane wakho, bhonqa amadolo akho, faka izinyawo zakho ububanzi bamahlombe akho. Ngama-3 amaminithi, khuphula futhi wehlise isikhumba. Yenza lokhu kusebenza nge-akhawunti noma ngaphansi komculo we-rhythm.
- Hlala endaweni efanayo, phakamisa isikhumba bese uhlunga imisipha yamadokodo, amathanga kanye ne-sphincter. Bamba kule ndawo ngomzuzu owodwa noma emibili, bese uphumule uphinde uhlale imizuzwana engu-30. Phinda usebenzise izikhathi ezingu-5 ngaphezulu. Ukucindezela lo msebenzi, ungakwenza ngokubeka izinyawo zakho ndawonye.
Ngaphezu kokuzivocavoca okukhethekile kuzosiza amakilasi pilates, ukudansa kwemimba kanye ne-yoga, futhi baqeqesha imisipha ejulile.