Isisu esihle kunye nesicatyambo yiphupha labesifazane abathile kunye nekratshi labanye. Ukuyipompa, kufuneka wenze umgudu omkhulu kwaye ugcine imigaqo ethile.
Imithetho ebalulekileyo
- Ukusebenza ngokuthe ngempumelelo ukususela kusasa, oko kukuthi, emva kokuvuswa kokwenza iindlela ezininzi. Ngaloo ndlela, umzimba uya kuqalisa ukudla ioli egciniweyo. Nangona kunjalo, ukuba akukho nto ikhona, ngoko unako ukuqhuba uqeqesho nangaliphi ixesha elifanelekileyo kuwe.
- Akukhuthazwa ukupompa umshicileli ngexesha lokuya esikhathini, njengoko oku kunokwandisa ukuphuma kwegazi okanye kubangele ukubonakala kweentlungu ngenxa ye-spasm muscle.
- Xa usebenza kumaphephandaba, kubalulekile ukuba ungadluli, ukuba usebenza kanzima kwaye wenze ukuphindaphinda ezininzi, unokufika eqinisweni ukuba imisipha yesicindezelo esiswini ngenxa yokusebenza ngokugqithiseleyo iyayeka ukuphendula ngokufanelekileyo kwimithwalo kwaye zonke iinzame aziyi kusebenza.
- Ukongezelela koqeqesho, kufuneka unamathele kwisondlo esifanelekileyo. Ukushiya ngokupheleleyo i-sweet, ecocekileyo kunye namafutha. Phuza kuphela amanzi angabonakaliyo. Yidla ezininzi zokutya kwamaprotheni.
Inkomfa yokuzivocavoca
Ukuzivocavoca kwenombolo 1 kuya kunceda ukupompa inxalenye ephezulu yenkxalabo kunye nomsipha we-rectus. Thetha kumqolo wakho, imilenze, uguqa ngamadolo ukuze ubeke ububanzi bamagxa. Kuwo wonke umsebenzi, i-lumbar spine igxininiswe ngokucacileyo phantsi. Izandla emva kwekhanda kwinqaba, izibini zihlukanisile. Umsebenzi wakho kukumisa amanxeba kunye nesifuba njengoko uphumelela emadolweni akho, kwaye ekuphumeni kwe-inhalation ubuyele kwisimo sawo sokuqala.
Ukuzivocavoca kwenombolo 2 umthwalo oyintloko uya kuba ngokuthe ngqo, ngokuthe ngqo, kunye neengaphakathi, oblique kunye nezangaphandle. Ukulala phantsi, kufuneka uphakamise imilenze ukwenzela ukuba iintambo zifane nomgangatho. Izandla kwindawo, njengokusetyenziswa kwangaphambili. Umsebenzi wakho kukukhupha umlenze omnye phambili ukuze phakathi kwawo kunye nomgangatho ubekho ama-degrees ama-45, kunye nokuqhawula umgca wegxeni ukusuka kumgangatho kunye nomgca kumadolo aguqe. Kwi-inhalation, kufuneka ubuyele kwisimo sokuqala uze uphinda into efanayo, kodwa kwindlela ehlukile, oko kukuthi, utshintshe umlenze wakho. Gcina umshicileli womsebenzi wonke kwiingxaki.
Ukuzivocavoca inombolo ye-3 iya kunika umthwalo phantsi kwe-press . Thetha emva kwakho, kwaye wabeka izandla zakho kunye nomzimba okanye emva kwentloko yakho. Udinga ukuphakamisa imilenze yakho ekuphumeni komzimba ukuze benze i-angle efanelekileyo nomzimba. Ukuba kunzima ukugcina imilenze yakho iqonde, ungazibopha kancane emgqeni wakho. Kwi-inhalation, buyela kwindawo yokuqala. Ukuba ufuna ukunyanzelisa umthamo nokunyusa umthwalo, zama ukuchukumisa umgangatho ngeenyawo zakho, zigcine zihlala zisisindweni.
Ukuzivocavoca inombolo ye-4 kuya kunceda ukupompa izihlunu ze-oblique ze-press. Uxoxe emhlane wakho, uguqa ngamadolo uze uwafake kwisifuba kunokwenzeka. Kufuneka ukhululeke kule ndawo. Izandla emva kwekhanda kwisikhethi, kunye neenduli zihlukaniswe ngamacala. Umsebenzi wakho wokuqhawulisa ukulungisa imilenze yakho ngendlela efana nayo. Buyela kwisikhundla sokuqala.
Ukuzivocavoca inombolo ye-5 kuya kwandisa umthwalo kwimisipha ye-oblique. Isikhundla sokuqala kwicala lesobunxele, welula ingalo engasekhohlo kwaye uncike entendeni, uze ufake isandla sokunene emva kwentloko, uze udwebe i-elbow eceleni. Umele uxoke ukuze umzimba uphathe umgca. Umsebenzi wakho wokukhupha umfutho ukukhupha ihlombe elifanelekileyo kunye nentloko kwiinqumlo kangangoko kunokwenzeka, kunye neenyawo zakho ukuhlangabezana nentloko yakho. Gcina kwii-akhawunti ezininzi kunye ne-inhalation ubuyela kwindawo yokuqala. Njalo qaphela ukuba imilenze yakho isoluliwe kwaye ucinezeleke ngokubanzi. Yenza ukuphindaphinda kwama-20, ubuye uphinde ulandele ngenye icala.
Ukuba uhlala uyenza le midlalo kwaye ugcine yonke imigaqo, ngoko ngenyanga uza kubona isisu esisisigxina kunye nesiphumo esihle. Khumbula ukuba kwixesha elizayo umshicileli awupheli, kufuneka uqhubeke noqeqesho kwaye uhambelane nesondlo esifanelekileyo.