Ngeendlela ezininzi, impilo embi kunye ne-nemerenaya ukwanda kwisisindo yimiphumo yokungabikho kwemoto, ukunyamekela ngonina. Nangona kunjalo, ukukhulelwa akusisifo, kodwa umfazi okhulelweyo akayilo mntu ukhubazekile. Kwiimeko eziqhelekileyo zokukhulelwa, ukuzivocavoca akuyinto engacatshangelwayo, incedo kuwe nakumntwana.
Yintoni efunekayo yokuzivocavoca?
Ukukhetha ukuqeqeshwa ngokomzimba kwabasetyhini abakhulelweyo, kufuneka, okokuqala, ukuba ugxile kwimpilo yakho yangaphambili yemidlalo. Ukuba wayengekho, khetha i-exercises kufuneka ibe yinto engakumbi, emva kokubonisana nogqirha kunye nokugqwesileyo kubo bonke, ukuba akuyiyo imisebenzi yasekhaya, kodwa iiklasi kunye nomqeqeshi onolwazi.
Abasetyhini abanomdla kakhulu, njengokuba luyinkimbinkimbi yokuzivocavoca kwabasetyhini abakhulelweyo, baqhubeke beqhuba imidlalo yabo, bekuncipha nje umthwalo. Abadlali bezemidlalo, njengokungathi akukho nto eyenziwe, baqeqeshe kwiimvano zabo eziqhelekileyo de kube kuzalwa.
Kuthathwa njengento ebalulekileyo kunabesetyhini abakhulelweyo ukuba badibanise. Emanzini, umlenze wakho uphawuleza, owathi xa ukwandisa ixesha ufumana umsebenzi obanzi, ngaphezu koko, emanzini ongenakunzakalimaza, welula iigaments okanye uchithe umdibaniselwano. Kwaye oko kwenzeka ukuba umthwalo osasazwa ngokungafanelekileyo.
Iqiniso lokuba ngexesha lokukhulelwa landisa umkhiqizo we-hormone ukuphumla, okubuyisela kwakhona imizila kunye namalungu akho, ukulungiselela ukuzala. Ngako oko, uya kuba noguquko. Abasetyhini abaninzi, bathathwe iimpawu zabo ezintsha, bathathe isigqibo sokugqiba baze bahlale ehlathini , kodwa oku akufanele kuvunyelwe. Ukuzilolonga kwemidlalo yabasetyhini abakhulelweyo kufuneka kwenziwe ngaphandle kokuphucula ukusebenza kwezemidlalo, kodwa ukuphucula impilo.
Ukuzivocavoca
Sincoma ukuba usebenze ngokuzivocavoca kwabasetyhini abakhulelweyo kwi-fitball.
- I-IP - ehleli kwibhola, iinyawo ebubanzi beeplavis, ehamba phambili-emuva, ngenxa yokuhamba kwentsimbi. Ngelo xesha, isinki sinokunyuka siphantsi.
- Yiya ngasekunene-ngakwesobunxele.
- "Dweba" isangqa kunye nesitya kwisinye, nangapha.
- Ukuqhayisa ibhola phambili, phakamisa izithende, ube kwiisokisi. Phakamisa izandla zakho phezulu - inhale, phantsi-exhale.
- Izandla emva kwentloko, sasaza iincindi zakho ngaphandle. Ekuphumeni kwendoda ukugoba umzimba, ujikeleze ngasemva, udibanise phantsi, uvuselele kwakhona.
- Izandla zilula phambi kwakho kwaye ucinge ukuba ubambe enye ibhola enkulu phambi kwakho. Yenza imiphumo iphendukele ngakwesokudla, ekuphumeni kwe-inhalation ubuya kwi-FE, kunye nokuphumayo kwisekhohlo.
- Phakamisa ingalo yakho yekunene ngaphezu kwentloko yakho kwaye uncike ngakwesobunxele, ujika kancane kwibhola. Emva koko pha kamisa isandla sakho sobunxele uze ujikeleze ngakwesokudla.
- Thetha emhlane wakho kwaye ubeke iinyawo zakho kwibhola, izandla zolulele emzimbeni. Khangela kancane imilenze yakho uze uyiqhube ibhola. Sifake ibhola ngokuxhatshazwa kwethanga.
- Buyisela imilenze ebusweni bhola, qhagamshela iinyawo, wendlale ngamadolo, njengase "bhathaneli". Ukudibanisa ngamadolo, gqwelisa ibhola phambili, uguqa, ubuyisele ibhola endaweni.
- Beka iinyawo phantsi, uthathe ibhola ezandleni zakho ngaphantsi kwecala lesifuba. Xa uphumelela, fakela ibhola ngezandla zakho.
- Ibhola liguqulela intloko, zolule imilenze, sizenzele iisokisi ngokwethu-solula umlenze.
- Yiya kwindawo yokuma emadolweni, yibeke ibhola phantsi kweentendelezo zezandla ezisezantsi. Sigqitha ibhola phambili, sisilungisa umzimba. Hlela isikhundla sokwelula, pha kamisa i-pelvis kwizithende - emva, intloko nezandla zenza umgca owodwa obonwayo. Buyela emuva, kwaye unyuke ngokukhawuleza umqolo wakho osezantsi, welula phambili.
- Zilula amadolo kwaye uhlale phakathi kwemilenze yakho, ngokuphantsi. Qhubeza ukudonsa kwaye uqhube ibhola.
- Ukwelula kwe-Static - PI iyafana, faka isandla sokunene kwi-forearm esezantsi, shiya ngakwesobunxele kwimibandela ebhola. Ncika umzimba kwaye ulungise umbane. Shintsha zakho izandla.
- Hlala phantsi eludongeni kumqolo wakho, uphakamise imilenze yakho kunye nebhola eludongeni. Izandla kunye nomzimba, kwaye imilenze yenza "amanyathelo", njengokungathi uhamba ngebhola. Sihamba kwaye senyuka, sigoba kwaye singaguquli ngamadolo.
- Shiya iinyawo eludongeni, uphumule uze uphefumle ukukhupha umthwalo ukusuka ngasemva.