Umgaqo osisiseko wokuzivocavoca ngokuphumelelayo kokulahlekelwa kwesisindo ngokukhawuleza uchitha amandla amaninzi kunokuba ufumane. Abaninzi abafazi ngexesha elifanayo bagqiba ekubeni amandla amaninzi awachithayo, ngakumbi umzimba wabo uqala ukunciphisa umzimba. Kodwa, ngelishwa, oku akunjalo, ekubeni umzimba womntu unesistim esiyinkimbinkimbi kakhulu, kubandakanywa nokukhuseleka kakhulu ekulahlekelweni kwamandla: ukuba i-subconscious yethu iqalisa ukuqonda ukuba umzimba ulahlekelwe ngamandla amaninzi, ngoko imisebenzi yokukhusela yomzimba iqhutywe ngokukhawuleza.
Lo msebenzi wokukhusela ubonakaliswa ngolu hlobo lwesidlo esinomdla. Kwakhona, ngokutya okunzulu, inkqubo yokukhusela iyasebenza, eyenza umzimba wethu uphephe, ukhululeke kwaye uqale uchithe amandla amancinane kwaye uqale ukuqokelela iindawo zokugcina. Ngenxa yoko, sinokugqiba: ukwenzela ukuba ulahlekelwe ngokukhawuleza ubunzima bomzimba, kufuneka udibanise umgangatho wesondlo kunye nokuzivocavoca.
Ukuba umntu uhlala eqhuba impilo yokuphila, ke ikhosi yokuqhuba ukulahleka ngokukhawuleza kwimizimba efanelekileyo iqhutywe kwizigaba ezi-2: kuqala kufuneka ulungise umzimba wakho ukuze unyuke ngamandla, kwaye ke ngoko uqala ukusetyenzwa okupheleleyo.
Ukongezelela kule setethi yokuzivocavoca, kufuneka kwakhona uhambe, ukubhukuda, ukukrazula, njl. Kule meko, le misebenzi ayifanele idlule iyure enye ngosuku kwaye imithwalo ifanele ibe i-moderation ngexesha elinye.
Inkqubo yokusebenza ngokuphumelelayo kokukhula okukhawulezayo:
- Okokuqala, vuka ngokuthe ngqo, kunye nemilenze ebekwa bubanzi bamahlombe, uze uphakamise izandla zombini phambili, phezulu nangaphezulu. Siqala ngamaxesha ama-5 kwaye ngokukhawuleza sinyusa amaxesha angama-20 ngosuku;
- Sivuka ngokuthe ngqo, sibeka iinyawo zethu ngobubanzi bamagxa, ngoko senza umthamo phambili, ngelixa sizama ukufikelela emadolweni nentloko yethu. Lo msebenzi uqala ngo-5 kwaye ukhula ngokukhawuleza ukuya kumaxesha angama-20 ngosuku;
- Siyamkela isikhundla sokuma, sibeka iinyawo zethu ngobubanzi bamagxa, ngokutshintshela ukujika imithambeka ngakwesokudla nakwesobunxele. Siqala ngamaqhinga ama-5 kwaye ngokukhawuleza sivelise amaxesha angama-15 ngosuku;
- Siyamkela isikhundla sokuma, hlala ukuhlala, ngelixa umva kufuneka ulungele. Okokuqala, ama-squats ama-5 anelisekile, kwaye emva koko sivelisa amaxesha angama-30;
- Isikhundla sokuqala simile, ngokuthe ngenye indlela siqala ukugqithisa ngokugqithiseleyo ngeenyawo zokunene nezisekhohlo kuqala, uze udibanise. Siqala ngo-5 kwaye senza ama-mahovas angama-20 ngosuku;
- Emva koko sithatha umbhoxo okanye i-lounger ekhethekileyo, silala phantsi, izandla emva kwekhanda kwaye siqala ukuphakamisa isiqu kwindawo ehleli, ngelixa imilenze ifaneleka ukuba umntu abambe, okanye afune ukuphumla kweenyawo ukuze banganyuki. Siqala kumaxesha amahlanu kwaye siza kufika kumaxesha angama-20;
- Isikhundla sokuqala esisekho emva, siqala ukuphakanyiswa kwemilenze kunye neenzwane ezithandekayo. Siqala kumaxesha amahlanu kwaye siza kufika kumaxesha angama-20;
- Sithatha isikhundla sokulala emhlane ngemilenze ebolileyo kwaye siqale ukuhambisa i-pelvis kwiindlela ezihlukeneyo. Siqala ukususela kumaxesha amathathu kwaye sinyusa ukuya kumaxesha angama-10;
- Siphindela kwindawo yokuma, sithatha isandla esincinci sisuka kwi-0.5 ukuya kwi-1 kg, siphakamise izandla zethu, siphume emacaleni kwaye siphume kancane. Siqala ngeentsuku ezingama-2-3 kwaye sinyusa amaxesha ama-5-10;
- Siyamkela isikhundla sokuma, sibamba izandla emva komqolo wethu, ngoko sisusa umlenze wokunene ukuze umnqweno waso uthinte umhlaba, ngoko sizithobela umzimba, kwinqanaba lomgangatho ofanayo, ukuphakamisa umlenze wokunene ngokusemandleni akho uze uqalise i-fold and folds of the leg in the knee joint. Emva koko phinda umzilo ngomnye umlenze. Siqala amaxesha angama-3-5 kwaye sizisa amaxesha angama-15.
Ukuqwalasela yonke le migaqo yokuzilolonga, uza kufezekisa umgangatho owufunayo wendawo yakho, ngelixa ugcine ukubonakala kwakho kwimeko yangaphandle!