Ukugqithisa umlenze, ngaphezu kokubhubhisa yonke imeko yomfanekiso, unokusondeza ezininzi iingxaki zempilo. I-constant slouching ibangela ukuhamba kwe- scoliosis , ukujikeleza kwegazi okungaphelelekanga, ukuphefumula okufutshane kunye nentlungu emva. Ukuze ugweme le ngxaki, kufuneka unike umzimba wakho ubuncinane ngemizuzu engama-20 ukuya kwimizuzu emini kwaye wenze ukuqeqeshwa okufanelekileyo nokuhle.
Ukuzivocavoca ukulinganisela ukunyusa
Ngaphambi kokuba uqale uqeqesho, zama ukuvavanya ukuhamba kwakho kuqala. Kule nto, kufuneka uphakamise ngokuthe tye, ulungele umva wakho kwaye ubophe amahlombe akho, ujike izandla zakho, uze uphakamise i-chin. Ukuba le ndawo ayiqhelekanga kuwe, imeko kufuneka ilungiswe kwaye ilungiswe.
Ngaphambi kokuba uqeqesho oluphambili lube luhle kangangoko kunokwenzeka. Ngenxa yoko, vuka ngokuchanekileyo, faka izandla zakho kwisitshixo kwaye uphakamise, uphakamise umlenze. Emva koko yima kwizwane zakho kwaye ulula izandla zakho ngokubanzi.
Emva koko, faka izandla zakho emva kwelokhi kwaye uzame ukuphakamisa phezulu, uthathe amacala ehlombe. Emva koko yehla uze uphakamise izandla zakho phezulu, uze uguqe amaninzi amaninzi kumacala. Qinisekisa ukuba uqiniseke ukuba unqeni ugobile. Emva kokugqiba ukufudumala, ungaqalisa ukuzivocavoca ukulungisa ukuhamba.
- Yima kuzo zonke iine kunye ne-twist, wehla ipilvis enye ngomnye kwicala lasekunene nekhohlo. Ukuphindaphinda kwama-6-8.
- Yiya kwinqanaba lokulala, izandla phambi kwakho. Phindela phantsi, unciphise intloko yakho ngokunokwenzeka. Emva koko, ujika ikhanda lakho, jonga kuqala kwisithende esisodwa, ngoko kwenye. Yenza kwakhona ukuphindaphinda kwama-6-8.
- Isikhundla sokuqala sifana nokusebenza kwangaphambili. Ngoku pha kamisa ingalo yakho yokunene nomlenze wakho wekhohlo, hlala kule ndawo iminyaka emi-5-7. Phinda ulandele ingalo yesobunxele nelinyawo lokunene. Yenza okuphindaphindiweyo. Oku kuya kunceda ukuqinisa imisipha yangemuva kwaye iya kuba yintsimi yoku-1 yokwenza i-posture enhle.
- Kwimeko efanayo yokuqala, faka izandla zakho kwisitshixo, zikhuphe phambi kwakho uphakamise imilenze yakho. Yenza ukuphindaphinda uze udiniwe.
- Emva koko, faka ibunzi lakho ezandleni zakho, uvaliwe kwisitshixo, ucinezela i-chin yakho kwisifuba sakho. Kule ndawo, pha kamisa i-trunk malunga namaxesha alishumi.
Ukongezelela, ungakulibali ukupompa imisipha ye-press, enokukunceda ukugcina i-posture ngokuchanekileyo.
Kufanelekile ukuba kuqaphele ukuba kuqhutywe umgangatho omhle wokubakho emsebenzini ukuze kwenziwe rhoqo. Emva kweenyanga 1-1,5 uza kukwazi ukubona umphumo wezenzo zakho.