Ukuzivocavoca kwabasetyhini abakhulelweyo ekhaya

Ukuhamba kulunge kunamacwecwe kunye neepilisi - kubonakala. Ngokukodwa kwindawo yakho. Zama ukuzivocavoca kwamanqaku asemabhinqa abakhulelweyo ekhaya.

Ukukhulelwa kubangela ukulungiswa okukhulu kumzimba wesetyhini, ochaphazela phantse zonke iinkqubo ezibalulekileyo kunye nemisebenzi yomzimba: isondo, ukuphefumula, i-cardiovascular, i-musculoskeletal, i-digestive, i-endocrine. Utshintsho luxhomekeke kwimetabolism, ukulawulwa kwemali yeryuwa yamanzi. Ngenxa yokwanda kwithuba lokukhulelwa, umthwalo kwiinqwelo zegazi kunye neelymph ukwanda. Njengoko umntwana ekhula, ukucima iinqanawa zomda kunye nesisu esiswini sisuka kwi-uterus ekhulayo, esoloko ikhokelela ekwandeni kweemvini zecala eliphantsi kunye ne-perineum. Uhlobo lokuphefumula, nakwimeko eninzi, luba ngumfuphi ophezulu nangaphakathi.

Ziziphi iingxaki zempilo eziqhelekileyo kubomama abalindeleyo?

♦ Umgangatho ophantsi okanye ophezulu wegazi.

♦ Ukuphulwa komthetho wamathumbu, ubunzima obukhulu.

Ezi ngxaki zinokulungiswa ngoncedo lwezempilo zonyango (LFK). Musa ukubakhathalela! Ukuzivocavoca umzimba okhethekileyo kunemiphumo ebalulekileyo kuwo wonke umzimba womama ozayo, ukulungelelanisa umsebenzi wazo zonke iinkqubo, ngokukhawuleza nangokunceda ukuhlangabezana neengxaki.

Ukuzivocavoca ngexinzelelo lwegazi eliphantsi

1.Potyagivanie ukulala

Ukulala emhlane wakho, welula iingalo zakho ngaphezu kwentloko yakho, imilenze kunye. Thatha umoya oqaqambileyo kwaye welula iingalo kunye nemilenze yakho ngokungangoko kunokwenzeka, ulungelelanise izibhulu kunye nezinyawo ukuya ekupheleni. Emva koko yenza umthunzi ogqithisileyo kunye omde, phumula. Phinda kathathu amaxesha.

2. Phakamisa izandla zakho

Ukuhlala ngesiTurkey okanye ngokuguqa, ukukhupha ngokukodwa ukuphakamisa nokulula isandla ngasinye. Ukuthabatha, zenze iingalo zakho kwiintloko kunye nezibonda, zilungele ngokupheleleyo. Kwi-exhalation kwakhona iyanciphisa iingalo zakho, ufikelele ekuphumuleni okupheleleyo. Phinda izihlandlo ezi-2-4 ngesandla ngasinye.

3. Ukujikeleza kwamagxa

Ukuhlala ngesiTurkey okanye ukuguqa, gcina izandla zakho ezinqeni zakho kwaye ujikeleze amahlombe akho (amaxheba emagxa) emva nangemva (amaxesha angama-6 ukuya kwicala ngalinye). Ngethuba lokunyakaza, zama ukuthabatha umoya ode kunye nobunzulu, ngexesha lokumisa - ukuphumla okuthulileyo. Musa ukujikeleza umva wakho!

4. Iiflexions zemilenze

Ukulala emhlane wakho, ukuguqa ngamadolo uze usasaze ububanzi bamagxa akho, cinezela iinyawo zakho phantsi. Izandla - kunye nomzimba. Bhoxisa, uze ucofe ngenyameko kwaye uqale uguqa idolo lomlenze wokunene kwihlombe elilungileyo, uqhube umlenze kude nendawo yebilini. Buyela umlenze kwisimo sawo sokuqala (ip). Phinda amaxesha a-2-4 ngeenyawo nganye.

5.Portyagivanie emi

Sukuma, imilenze - ububanzi bentendelezo ngaphandle, izandla - kunye nomzimba. Thatha umoya okhulu, ngelixa uhlenga zonke iisiphako zomzimba kwaye ulula, ngoko-ke ekuphumeni komzimba kufinyelele ukuphumla okupheleleyo. Phinda amaxesha ama-3-5, ukujonga ikhefu elincinane, kuyimfuneko yokubuyisela ukuphefumula.

6. Ukukhupha

Ukuma, ekuphumeni, ukubuyisela umlenze wakho wokunene, ukukhupha unyawo kwaye uthinte umgangatho ngezwane. Ngexesha elifanayo, phakamisa izandla zombini, ulula kwaye ugobe ngokukhawuleza kwintlambo yesiganeko. Ekuphumuleni, buyele kwindawo yokuqala uze uphinde usebenze ngomnye umlenze (amaxesha angama-4-6). Ukuhamba kwakho kufuneka kube lula kunye nokuphefumla kwakho.

7. Gxotha imilenze

Ukuma, uthathe umoya okhulu, ulungelele amahlombe akho kwaye ulula izandla zakho. Emva koko, ekuphumuleni, qalisa ngokukrazula umlenze wokunene ngaphandle, ulula unyawo uze uchukumise umgangatho ngezwane nje. Beka izandla zakho kwibhanti yakho okanye uwasasaze ukuze ubhalisele. Gcina umva wakho ngqo. Ekuphumuleni, buyela kwindawo yokuqala. Phinda usebenzise amaxesha angama-4-6 ngeenyawo nganye.

8. Iindlela

I.p. Emile, izandla ezandleni. I-Yoga ilungiselela ububanzi obuncinane, kwaye ujika ezinyaweni kumacala. Kwi-inhalation, i-squat engqinileyo, isasaza ngamadolo e-hip emacaleni. Musa ukugubha! Phinda usebenzise amaxesha angama-6-8. Ukwenza kube lula, ubambe isandla esisodwa ngenkxaso.

Ukuzivocavoca ngegazi eliphezulu

1. Imivuzo yokukhaba

Hlala esihlalweni, faka izandla zakho ezinqeni zakho, ulungise amahlombe akho kwaye unqande imisipha yakho emva. Ngenye indlela, bhinqa uze unganqamle ukuba unelungelo, ke unyawo olunxele, ulahla iinyawo ezinyaweni ngaphantsi komgangatho. Phefumula ngokukhululeka. Yenza umsebenzo we-1-2 imizuzu.

2. Ukujikeleza kwezandla

Ukuhlala esihlalweni, sasaza izandla zakho emacaleni. Yenza ukuhamba kweetyhula 6-8 ngezandla zakho. Zama ukugcina izandla zakho zifana nomgangatho. Ngexesha lokusebenzisa, phefumula ngokukhululekile.

Z. Ruki ecaleni

Ukuhlala esihlalweni ngokufanayo ip. ngokufuthwa, ukuqhubela phambili iingalo ezithe ngqo kunye nokuzisasaza. Ekuphumuleni, faka izandla zakho kwi-i.p. Phinda 3-4 amaxesha.

4.Iintlobo zeenyawo

Ukuhlala esihlalweni, gcina izandla zakho emva kwesihlalo. Thatha umoya okhulu kwaye uthinte emva kwesihlalo. Emva koko, ekuphumuleni, phakamisa umlenze ongakwesokudla ukufikelela ekuphakameni okungagqithanga ngaphezu kwe-15-20 cm. Phunyeza, ngokukhawuleza ubuyele umlenze ukuya p. Yenza amaxesha angama-6-8 ngeenyawo nganye.

5. Ukuqinisa

Ukuhlala esihlalweni, phucula izandla zakho uze unciphise emzimbeni. Kwi-inhalation, lungisa amahlombe uze ulula. ukuxhatshazwa nokulula izandla zakhe. Emva koko uphume kwaye uphinde uhoxise amahlombe phantsi kwaye uhambe phambili, ujikeleze umqolo kwisantya se-thoracic. Ngomphefumlo olandelayo, buyela ku-ip. Phinda usebenzise amaxesha 3-4.

6. Ukubetha imilenze

Uhleli esihlalweni kwaye ubambe ingalo emva kwesihlalo, ngakwesinye isandla, udonsa umlenze unene ngasegxeni, ngelixa uthabatha umlenze wecala kunye nokucima. Emva koko buyela kwi-i.p. kwaye utshintshe izandla, wenza umsebenzo ngomnye umlenze. Phinda usebenze 3-4 amaxesha ngomlenze ngamnye. Ukuhamba - kuhamba kwaye kuphuza.

7. Ukuchonga ibhinqa lehlombe

Ukuhlala esihlalweni, faka izandla zakho phantsi. Xa ungenelela, phakamisa uphinde uphindele ngesandla sokunene, uwukhuphe ngentendelezo yesandla kwisilingi. Ngexesha elifanayo, kufuneka ujikeleze intloko ukwenzela ukuba ubone itende lesandla sokuhoxiswa. Qaphela ngokucophelela indawo yomva, ungakuvumeli ukuba ujikeleze. Ekuphumuleni, buyela kwi-i.p. kwaye uphinde usebenze ngenye indlela. Yenza amaxesha angama-6-8 ngesandla ngasinye.

8. Izandla kunye neenyawo

Ukuma, jikela kwicala lasekhohlo ukuya esihlalweni, kwaye uncike ngesandla sakhe sokunxele emhlane, wenze iimpendulo ze-counter kunye nesandla sakhe sokunene uze uphinde ulandele. Xa i "pendulum" ihamba ngokukhawuleza, ingalo nomlenze ugxotha kwaye uhambele kwindlela echaseneyo: Yenza umsebenzo we-1-2 kwemizuzu, uphinde uphinde uphendule, uphendukele esihlalweni esiphambene necala.

9. Ukutshintshwa kwepilvis

Yima ejongene nesihlalo kwaye ubambelele emhlane wakhe ngezandla zombini. Yenza ukujikeleza kweesetyhula yebhasin yokuqala kuqala, emva koko (malunga no-6-8 ngokuphindaphindiweyo kwelinye nelinye icala). Ngexesha lokusebenzisa, phefumula ngokukhululekile. Jonga uxinzelelo lwakho, kwindawo yakho kubaluleke kakhulu!