Hlola ukuhamba kwakho
Ukuba unesithuba esifanelekileyo, umzimba wakho kunye nentloko yakho kumgca ololo hlobo, amahlombe ayancipha kwaye avuliwe, asemgangathweni ofanayo, amacala ehlombe axinzekileyo, kwaye imigca yesigxina iboniswe ngokuqhelekileyo. Isifuba esincinane, isisu okanye ukukhishwa kancane, okanye ukunyanzelisa, imilenze ingabonakali kwiindawo zokunyakaza, nasemadolweni. I-thorax inesimo esivumelanayo okanye sesigxina. Ukuxhaswa kwemisipha, onke amalunga ahamba. Imilenze echanekileyo, ukuvalwa kweesithende, izibonda, amadolo kunye namaqatha kwenzeka ngaphandle kokuxhamla kwemisipha, kuphela nge-lumen encinane ngaphezu kweengqimba zangaphakathi nangaphantsi kwamadolo. Iinyawo zangaphakathi azichukumisi phantsi.
Ukumisela ukuhamba kwakho, makhe sizame ukuma emva kodonga okanye kwikhempi. Sijonge phambili, intloko ichukumisa kwikhabhinethi, sivale inyawo. Silahlekelwa yizandla zethu kwiindawo zokuhlala. Ngoku ukuba isundu sidlula phakathi kodongeni naselineni, ngoko unesimo esihle sengqondo, okanye mhlawumbi izicathulo zesisu sakho kunye nesisu esiswini sakho ziqhubela phambili umlenze.
Ukujonga yethu ifowuni
Umgaqo ophambili wokugcina i-posture enhle kukufunda indlela yokuma ngokufanelekileyo, uhlale, kwaye uhamba. Ukuma ngokufanelekileyo, siya kutsala isisu size siqonde amahlombe. Into efanayo esizama ukuyenza ngokuhamba. Ngethuba losuku lonke ehleli okanye emile, gcina intamo yakho iqonde.
Xa sihleli phantsi, sithembele kuphela emva kwesihlalo. Ukuba uhleli ngokufanelekileyo, esi sikhundla sisona sikhundla esihle kakhulu semisipha yomqolo wakho. Ukuze ukwamkele esi sikhundla, kufuneka uhlale phantsi, uqonde isibini sakho, ugobe sakho esifubeni, ushiye amahlombe akho kwaye ungaphakamisi amahlombe akho. Gcina intloko ngqo kwaye ikhululekile. Iimisipha zesisu zisuke zincinci, i-pelvis kufuneka iqiniswe, ngokuqhelekileyo xa umntu ehleli, iyakwandisa, kule ndawo ikulungele ukuba ahlale. Kodwa, ngokukhawuleza uza kukwazi ukuqinisekisa ukuba akulula kakade, ukuhlala ngale ndlela.
Ukususela ngamaxesha, senza izivivinyo ezinjalo ukuba unomsebenzi ohlala kuyo:
1. Sihlala phantsi kwinqanaba lesitulo, ukwenzela ukuba imilenze, isisu kunye nomva zijikeleze ngqo. Nika ngesandla ngokukhululeka, ihlombe ligobe. Ngexesha elifanayo siya kuluhluza amathole emilenze, izihlunu zasemva nangesisu, siya kususa, ngokusemandleni amagxa, ukwenzela ukuba amahlombe aphethane, intloko iya kuphoswa. Kule ngxabano siya kuhlala embalwa imizuzu, uze uphinde ukhululeke.
2. Ngoku siya kusivuka esihlalweni, siza kudibanisa izithende, siya kuqinisa iintloko zamathumbu, izikhwebu kunye namadolo. Siphakama kwizwane, ngokuphakamileyo kunokwenzeka, ngokukhawuleza njengoko sikwaziyo, siyawuxhathisa umzimba, uze ukhululeke ngokukhawuleza.
Ukuba ezi zihlandlo ziphinda ziphindwe ixesha elide, ukunyamezela kuya kuba kuhle, kwimeko ekhululekile. Xa uhamba, uzama ukungaxhamli isisu sakho, ungazitshi.
Ukwenza umsebenzi wesikolo, kufuneka ulandele imithetho yegolide:
1. Xa sihleli etafileni kwaye sihlambulule imifuno, sizama ukugwema ukugoba phezu kwetafile.
2. Sizama ukukrazula, kwaye singaxhomeki xa silayisha umatshini wokuhlamba.
3. Xa isinyithi ibhodi kufuneka ibe kwindawo ephakamileyo ye-10 ukuya kweyesi-15 centimitha ukusuka kwikhokhwe yakho.
4. Xa usula uthuli okanye ukucoca, sisebenzisa izixhobo ezinomlenze omude, oku kuya kunciphisa umthwalo emva kwaye kusivumele ukuba senze imithambeka embalwa. Xa sihlambulula indlu sisebenzisa i-brush, ebeka kwi-handle long, siphephe ukuthambekela okungalunganga.
5. Ukuze kuphakanyiswe into elula ukusuka kumgangatho, bhinqa imilenze, siya kuncika phezu kwesandla kwi-hip, ngaloo ndlela, kuya kuququzelela ukulungiswa nokuguqa i-trunk.
6. Xa uphakamisa ubunzima obukhulu, izihlunu zezinqamlezo, imilenze, kwaye ingabi yitena ngokwayo. Umqolo wethu uqondekile, imilenze yethu iyahlukana kwaye igxile kwi-angle engama-90 degrees emadolweni. Into iphakanyiswa kufuphi nomzimba, ngaloo ndlela unciphisa umthwalo kwiidiski ze-intervertebral. Abasetyhini akufanele bakhulise ngaphezu kweekhilogram ezingama-20, kunye namadoda angaphezulu kwama-50 kilogram. Xa uphakamisa umthwalo, musa ukwenza nayiphi na intshukumo yokujikeleza, kuqala uphakamise umthwalo, uze ujike.
7. Xa uhlamba izitya kunye nokucoca amazinyo ukuguqa amadolo akho, kuya kuba lula ngathi ukuba sigcine umqolo wakho ngqo.
8. Xa uhlamba intloko yakho kwipaucet, ukuphepha ukubuyisela emuva, oku kuya kwenzeka xa sigoba imilenze encinane emadolweni kwaye silungiselele. Emanzi emva koko ngexesha elide silula kwaye siphumule.
Ukuqinisa imisipha
Iimisipha zamagqabi, amahlombe, intamo, isisu nesemva zibandakanyeka ekugcineni nasekugcineni isimo esihle. Ukuba iimfomfele zenkxalabo zibuthathaka, umthwalo owongezelelweyo uwela kwiimisipha ze-dorsal, ngoko-ke amandla angaphezu kwamandla asetshenziselwayo, iintlobo ezibuthakathaka zogcino "sag", kwaye zichaphazela kakubi ukujikeleza kwegazi kwindawo yokuhluma, kwaye zikhokelela ngendlela enokuthi iqokelele iifomthi kwiimfudu zemilenze. Ukuze ulungele ukuhamba, kufuneka ulungelelanise amaqela omzimba.
Ukuzilolonga
Ezi zinto zenza ukuba izihlunu zithandeke, isimo sengqondo siphucula.
1. Masihlale phantsi kwisiTurkey, sibeke izandla zethu kwisitshixo. Phakamisa izandla zakho phezulu izandla zakho phezu kwentloko yakho, welula. Masiyeke izandla zethu size siphume ngamandla, siphinde sisebenzise izikhathi ezili-10.
2. Masihlale emadolweni, sibeke izandla zethu emva kweminyango yethu, kwaye sivale kwi-lock. Makhe sizame ukuphakamisa izandla zethu, ngelixa sisenza iisisu zomzimba. Makhe siphefumle, kwaye imizuzwana embalwa siza kumisa. Kwi-exhalation siya kunciphisa intloko kwisifuba kwaye siya kuzama ukuphumla. Siphinda izikhathi ezili-10.
Ukuzivocavoca ukuqinisa imisipha yamabhinqa ehlombe
Ezi zinto ziza kunciphisa ubunzima bakho emthonjeni kwaye ziqinise iimbumba zebhande. Ubunzima bokuzivocavoca okunjalo lubalwa ukususela kwiminyaka eyi-10 ukuya kwe-15.
1. Sihlala esihlalweni size senze amandla angaphaya kwinqanaba, ngoko ke, enye okanye enye icala, ngokunyuka kwandisa ukuphakama kwamanyathelo ethu.
2. Bendela iingalo zakho kwi-elbow ukuze ufumane indawo efanelekileyo. Siphakamise isandla esisinye kwaye sinciphise esinye isandla. Ngaloo ndlela, sitshintsha isalathiso sezandla. Gcina amahlombe akho kwaye ubuyele ngqo.
Ukuzivocavoca iimisipha zangemuva
1. Ulale emhlane wakho, udibanise phantsi. Masiphononise emthonjeni we-thoracic kwaye sibambe imizuzwana emihlanu ukuya kweyesi-7.
2. Ukulala emlenzeni wakho, imilenze ukugoba, iindlovu kunye neenyawo phantsi. Siphakamisa i-pelvis kwaye siyibambe imizuzwana eyishumi.
3. Masihlale phantsi, faka izandla zethu phantsi. Khuphula i-pelvis, thabatha intloko emva koko, masiphule.
4. Usebenziso olufanayo njengenombolo 2, kuphela phantsi ufuna ukuthembela emva kweentloko kunye neenyawo.
5. Silala ngesisu, izandla zixhunyiwe emva komva. Siphakamisa amanxeba kunye nentloko, siya kuthatha izandla zethu, sibophe kwaye sibambe imizuzwana emihlanu ukuya kweyesi-7.
6. Ukusetyenziswa okufanayo njengophawu lomsebenzi wesi-5, ngaphezu kokuphakamisa imilenze eqondisiweyo.
7. Usebenziso lunokuba nzima ukuba sitshintshe isikhundla sezandla: faka izandla ezantsi kwintloko okanye pha kamisa izandla zakho.
8. Silala kwisitampu esithambileyo esiswini, silungise kwaye sinciphise imilenze, amahlombe, intloko, iingalo, sibamba iingubo ezi-3 kilogram ezandleni zethu. Kancinci siya kuhlakazeka, siya kuphakamisa amanxeba, intloko, siya kuthatha izandla kumaqela, sibambelela kumasekhondi ama-5 ukuya ku-7.
Masihlole iziphumo zethu
Ukulungisa isithuba esifanelekileyo, sincoma oku kulandelayo:
1. Siya kuphakama eludongeni, izandla ziyancipha kwi-trunk, siqondisa, sithinte udonga ngamagxa ehlombe, amathanga, amathole, izithende. Intloko ngqo. Masikhumbule le meko. Emva koko sivale amehlo ethu kwaye senza amanyathelo amabini. Vula amehlo ethu ubone indlela ukuhamba kwethu kushintshile ngayo.
2. Siza kuphakama phambi kwesibuko, izandla ziyancipha, umva awuchaphazeli inkxaso. Hlela ukuhamba okufanelekileyo. Emva koko siza kwenza izinto ezilula, asizigcineli amehlo ethu. Izandla kumacala, emva koko, umlenze uya kuthathwa kwicala. Siya kuvuka kwiisokisi, siya kuhlala phantsi, siya kuvuka kunye njalo. Emva koko siya kuthatha indawo yokuqala, okokuqala asiyi kukhangela kwisibuko, ngoko siza kujonga ukuhamba kwethu.
3. Kuya kuba kuhle ukuba wenza zonke izivivinyo, uhlale-ups, uhamba nomthwalo omncinci entloko yakho. Okokuqala siya kuma eludongeni, siya kufakazela eludongeni emva kwentloko, emagxeni, emagxeni, ezintendeni. Khumbula le nto, ngoko sihamba, kwakhona kwakhona eludongeni silawula i-pose. Ukuhamba ngoko kuya kuqhutywa ngamanyathelo amabini, ukuphefumla esiswini, ukucima amanqanaba amabini, nokususa ngamandla isisu. Lo msebenzi uphindwa kabini ngosuku.
Impembelelo ayithathi ixesha elide ukulinda, ukuba uyaziqhelanisa nezihlunu ukuba zibe kwindawo efanelekileyo kwaye uza kujonga rhoqo ukuhamba kwazo okufanelekileyo. Ukulungiswa kwesithuba kufuneka ube ngumkhwa wakho. Ngeke kube lula ekuqaleni, kuyimfuneko ukuyibukela, ukuba imva yayilungile, isisu sitsalwe. Emva koko xa ukuqonda kwakho, kunye nokuba kwakho, kungenakulinganiswa, ngoko akufanele ucinge ukuba ungayenza njani, ukuze uphume ngokwalo. Ufuna nje ukumomotheka, isifuba phambili kunye nebala elihle, kwaye sele usuphumelele impumelelo.
Ngoku siyazi ukuba kutheni ufuna i-posture enhle, kuba ukuhamba okufanelekileyo kunye nempilo yomgudu kunqume ukuba umntu uphile kakuhle. Ukuba sisoloko siqhuba ukuzisebenzisa ukuze sibe nesimo esilungileyo nesilungileyo, baya kuba yinto efanelekileyo yokuthintela iingxaki ngomgudu kwaye ixesha elide liza kulondoloza impilo yethu.