Indlela yokwenza umlenze wokunyakaza: ubuchule, ividiyo

Imilenze, iinyawo kunye nomva - ezo ndawo zomzimba ezinexinzelelo eziphezulu zokupheliswa kwamagulane kwaye ngokusemgangathweni, kunye naluphi na ukusikwa, zezi ndawo zifumana ingqwalasela. Kukho iingxaki ezininzi: ukuthunyelwa kweetyu, ukusasazeka kwegazi, ukuvuvukala, njalonjalo. Zonke zikhokelela kwisiphumo esifanayo - izifo ezahlukahlukeneyo ezifana ne-scoliosis, i-osteochondrosis, ukuba uthatha umva, iintsholongwane ze-varicose (ingakumbi kubafazi) - imilenze okanye ezininzi iingxaki kunye nezitho zangaphakathi-inyawo. Ukukhusela oku okanye ubuncinci ukunciphisa ukubonakaliswa kwezigulane, ukuphucula impilo, ukuphumula, kwaye akukho thuba lokuya kwiprogram ye-massage, ngoko unokufunda indlela yokwenza unyawo, unyawo kunye nokubuyisela ukubuyisela ekhaya.

Ukunyumba kweenyawo: ukulungiselela

Ukuze uqale ukuhlalisa, kuyimfuneko ukuba ubhale inkxaso yesiqingatha sesibini okanye izalamane. Unokwenza iseshoni ngokwakho, kodwa ke ayiyi kuzisa ngokupheleleyo umphumo wokuphumla kwaye iya kwandisa ukwethuka. Kule meko, akudingeki ukuba ulinde impembelelo efanelekileyo yokwelapha. Inkqubo eqhelekileyo yeklastiki yenzelwe ezimbini.

Kwiseseshoni uya kuyimfuneko:

• Ioli ye-massage ngokwengqiqo yakho (ikhonkco, umnquma, njl.);
• Aromassives;
• Umculo ococekileyo;
• Ithawula elifudumele okanye ingubo (ngokukodwa okwenyaniso ekwindla-ebusika);
• Indawo efanelekileyo (i-sofa engenangemva, umbhede) apho umenzi weseshoni angakwazi ukufikelela kuyo nayiphina iqela;
• Uvakalelwa kakuhle.

Ukufuthwa kwe-gastrocnemius muscle kunye nemilenze: ividiyo, ubuchule

Akukho nto inzima kwindlela yokunyakaza ngamanqina ekhaya. Sebenzisa la macebiso alandelayo:

• Inkqubo iqala ngomsebenzi ofanayo weoli kwesikhumba. Iimfudu zimele zibe lula, zinyamezele, zingabi zimehlo;
• I-Rasterev ioli, ukuzola ukunyuka kwezandla, ngoncedo lweentende, yenza inkqubo yokugaya. Kufuneka kuhlale ubuncinane imizuzu emi-5-7;
• Oku kulandelayo kukunciphisa uxinzelelo, ukunyuka ukuya kwi-stroking. Kule meko, amandla okuthintela kufuneka anciphise. Yenza imizuzu emi-3-5;
• I-Mashing yinkqubo elandelayo. Iminwe kunye neentende zifake isikhumba kwiifolda kwaye zilungiselelwe imizuzu engama-7-8;
• Faka isicelo sesicatshulwa: ngomphetho wesandla sakho, kwaye usebenzise izandla zakho ezinyaweni;
• Ukuze unciphise isikhumba, ekugqibeleni uphinde wenze imivimbo yokukhanya.

Zonke iintshukumo xa ukuxutywa kwe-gastrocnemius muscle kufuneka kwenziwe kwisezantsi (kwizithende) phezulu, kwi-lymph drainage. Ukufumana iinkcukacha ezingaphezulu, jonga i-video ye-massage ye-gastrocnemius muscle. Ukuze ubone ividiyo, landela le link.

Indlela yokubuyisela ukubuyisela i-massage ekhaya nasemilenzeni ngokufanelekileyo: ividiyo

Impembelelo emva iyakwenziwa ngamaninzi eklasi kunye nenani elifanayo leendlela ezingaqhelekanga. Oku kusebenza kwimilenze. Yonke into incike kwisiphumo sokuba isiguli sifuna ukufumana: uxolo lwexinzelelo, unyango, ukuthintela, njl njl. Nangona kunjalo, ekhaya kukulungele ukusebenzisa iindlela zokuphumla.

Sebenzisa ulwazi olufunyenwe ngokwenza unyawo, unyawo kunye nokubuyisela ukubuyisela ekhaya kwaye nithokoze omnye nomnye.