Naluphina impumelelo yomzimba ayinakwenzeka ngaphandle kwemisipha elula. Iimisipha eziye zinciphisa ngexesha lokusebenzisa azikwazi ukubuyela kwifom yazo yoqobo iintsuku eziliqela. Ukusebenza rhoqo ngokomzimba, okungekho ukubandakanya ukunweba, kwenza umntu ahluthe, kodwa ahluthe. Phakathi kwezinye izinto, ukuba umntu akanakulula, unomngcipheko omkhulu wokulimala ngexesha lokuwa. Kodwa ukuqeqeshwa okunjalo, njengomthwalo wonke ngokomzimba, kufuna indlela echanekileyo neyengqiqo, ngoko ke wonke umntu kufuneka aqonde indlela yokwelula kakuhle.
Imigaqo yokulungiselela kunye neengcebiso eziphambili
Ngaphambi kokulula ngokuchanekileyo, kubalulekile ukulungiselela:
Akukho imfuneko yokwenza imilenze elula ngaphandle kokufudumala iimisipha phambi kwayo. Musa uvila ukusebenzisa i-5-10 imizuzu. ukuqaqa intambo okanye ukugijima, okuya kunceda iigaments zibe zinyuka ngakumbi kwaye zivusa ukuphela kwezibilini kwiimisipha.
Ithuba elihle kakhulu lokusasaza lixesha phakathi kokusebenza kwamandla kunye nokuphela komsebenzi. Khumbula ukuba ukusetyenziswa kwamandla kunokwenza umthamo omkhulu we-muscle uze uwunqume, kwaye ululame ulungisa. Kwakhona, ngelixa ulula, uvelisa umoya oqhelekileyo kwaye uvuselele ukupasa.
Ukuba ungumdlali ongenamava, ukutyelela ngokuthe tye kulungile. Kufanelekile ukwenza ngokukhawuleza. Ukuba ube kwindawo ephezulu yokuxinzelela, lungisa umzimba (imizuzu 10-20.).
Kodwa ukubandakanyeka ekutheni ulungelelwano lwe-static akufanelekanga kakhulu, kuba ngexesha leemisipha ezolula ixesha elide lilahlekelwa yikhontrakthi kunye nokuqokelela amandla ombane.
Ukuba ubambelele kakhulu kwi-tennis, ukubhukuda, ibhaskball okanye ukwakha umzimba, kufuneka ulungiselele.
Kwinqanaba eliphezulu loxinzelelo, silungiselela indawo, emva koko kathathu imizuzwana engama-20 senza ukunyuka kweentshukumo. Ukuhamba ngokukhawuleza, ukulawula ukuxhatshazwa kwemisipha.
Ukubethelwa kufuneka kwenziwe ukuze izihlunu zithinteke. Musa ukwenza bubuhlungu, musa ukwenza okuzivocavoca ngejerks.
Zonke izivivinyo eziseleyo zifana neenkqubo zasempumalanga zoqeqesho lwe-psychophysical (tai-chi, yoga). Kungenxa yoko ukulungiswa ngokufanelekileyo kwoluhlu olufunekayo ukugxininisa ngokupheleleyo kwaye ugxininise ingqalelo kwimisebenzi yezihlunu.
Kunokucetyiswa ukutyelela ukucetyiswa ukubandakanya ukuqeqeshwa kwimihla ngemihla okanye ukuyenza kanye ngosuku (ngexesha lesidlo sasemini), oluya kunceda umzimba ukuba uzive ungcono, uphucule ubuchule beengqondo nokuphakamisa ithoni ye-muscle.
Musa ukuphefumula. I-Movement kufuneka iqalise ukuvuthwa, kwaye ekuphumeni kwemoya kubuyela kwaye. njl njl. Ukulungiswa kwefowuni kufuneka uphefumle ngokuzinzileyo nangokucokisekileyo.
Ukuzilolonga kufuneka kulandelelaniswe.
Izenzo zokunweba ngokuphumelelayo
Simile ngqo, imilenze isasazeka kude nobubanzi bamagxa. Kulo mveliso sinciphisa inxalenye esemgangathweni yomzimba, sithatha iintendelezo phantsi kwaye sithumele isisindo ezandleni. Solulela imilenze yethu, njengokungathi ulingisa i-twine. Sizilungiselela esi sikhundla malunga nemizuzu engama-1-2, size siphakamise imilenze size sibuyele kwaye. n.
Sihlala phantsi emadolweni, sincike ngakwesokunene, ngoncedo lwesandla sasekhohlo sibambe iqhosha lomlenze wesobunxele. Emva koko bhenxisa isithende somlenze wesobunxele kwicala lesitrato sasekhohlo. Okufanayo kwenziwa ngeenyawo ezilungileyo.
Sihlala phantsi phantsi, solule imilenze yethu, siphakamise izandla zethu ngqo kumakhanda ethu. Ukwenza ukuphuma, sinciphisa emilenzeni inxalenye ephezulu yomzimba. Ukubamba umqolo wakho ngokuchanekileyo, ukutsala isifuba sakho emadolweni. Sizilungisa - 1-2 min. Ukukhulula umzimba ophezulu, ujikeleze ngasemva, ubeka izandla zakhe phantsi. Emva koko, emva kwemizuzu emi-2. silungele umqolo wethu, siwabethele indlebe ngamagxa, siphucula inxalenye esemzimbeni.
Ukuma ngokuthe tye, sibeka iminwe yethu emva kwemqolo yethu kwi "lock", vula isifuba. Sithatha umoya kwaye siphakamise izandla zethu emva kwemva. Sizilungisa - 1-2 min. Kwi-inhalation sibuyela kuye kwaye. n.
Hlala ngakwesokunene, uguqe kwi-angle ye-90 degrees, thabatha umlenze wakho osekhohlo. Ukuthatha umoya, sinciphisa inxalenye esemzimbeni yomzimba phantsi. Sizilungisa - 2 imizuzu. Sithembela ezandleni kwaye sibhale inxalenye esemgangathweni yomzimba, silungele umlenze onene. Siphinda ngokufanayo ngonyawo lwesobunxele.