Ukunciphisa intlungu, ukusetyenziswa kokubanda kubanda kakhulu, kunye neyeza ezahlukahlukeneyo ezinokunciphisa ukungazinzi ziya kunceda. Nangona kunjalo, kukho ukuzivocavoca ezithile malunga nomqolo onokubuyisela ithoni ye-muscle, eya kuthi i-anesthetize muscle tissue. Ngoko ke, kwikamva, ukuze ungenayo ingxaki zempilo, kufuneka uxhase rhoqo ngoncedo lweemvavanyo ezizodwa ezijolise ekuqiniseni imisipha yangemva. Namhlanje kukho iintlobo ezahlukeneyo zokuzivocavoca ezifanelekileyo kwiimeko zasekhaya, ngaphandle kokusetyenziswa kweemimululwazi ezizodwa.
Kubalulekile ukunqoba uloyiko lweentlungu, okungafanelekanga kukuthintela ukwenza ezi zifundo. Ukuba, ngexesha lokuzivocavoca, unemvakalelo ebuhlungu, kufuneka umise isikhashana uze uzive ungcono, kwaye ke uqhubeke uqhuba ngokufanayo. Kwixesha elizayo, xa wenza umzimba, kufuneka ukhulise kancane umthwalo. Khumbula, ngokunciphisa umthwalo owenziwe kwiimisipha, intlungu kwindawo yangasemva iya kwanda, umsebenzi kunye neetoni ze-muscle zinciphisa, kwaye ukuguquguquka kwemvelo kuyaqhubeka ukuhla.
Ngaphambi kokuzilolonga umzimba, kubalulekile ukunxibelelana nodokotela. Kubantu abaninzi, intlungu engapheliyo kwindawo yangasemva iyimpawu, ngoko ke inkqubo yokuzilolonga nganye iyaphuhliswa kubo. Isihlandlo sokuqala emisebenzini yokuqhuba isenziwa phantsi kolawulo lwegqirha-physiotherapist, kwixesha elizayo lokuzilolonga ngokomzimba lingaqhutyelwa ekhaya.
Ukuba unakho ukungathandabuzeki ngokuchaneka kokuzivocavoca umzimba, kufanele uqhagamshelane nomzimba we-physiotherapist ukucebisa.
Ukuze ufezekise injongo, kufuneka uzame ukuqhuba rhoqo, ukwabelana ngexesha lakho lexesha. Musa ukulibala ukuhamba nokwenza izixhobo zokuthungela umzimba ukuze usebenzise imisipha ehambisana nawe. Nantsi inkcazo yemisebenzi ethile eya kukunceda unciphise intlungu ephantsi.
Ukuzilungiselela abantu abaneentlungu zomzimba kwindawo yokulala okanye indawo yokuma
Ukuzivocavoca # 1
- Ukulala emhlane wakho, welula iingalo zakho emzimbeni, ngelixa ubeka ithawula phantsi kwentamo yakho, nomlotha phantsi kwemilenze yakho emadolweni.
- Kwimeko ekhululekile, ukuphefumula kufanele kube nokuzola kwaye.
- Kule ndawo, kufuneka ibe malunga nemizuzu eyi-10.
Lo msebenzi kufuneka wenziwe ngamaxesha angama-2-3 ngelilanga.
Ukuzivocavoca # 2
- Thatha indawo elele esiswini sakho, ugxininisa kwiingalo ezibophekileyo.
- Ukuhlala kwindawo efanayo phantsi, ungakulibali ukugxila kwiindlovu, kufuneka uphakamise umzimba ophezulu. Ngelo xesha sifuna ukuphucula izicathulo zomzimba, ukuqhubeka nokuphakamisa i-trunk ephezulu, kodwa ungakhohlwa ukuba amathanga akumele aguquke.
- Kule ndawo, kufuneka uhlale phakathi kwemizuzu eyi-15 no-30. Emva koko ubuyela kwisikhundla, ulala ngesisu sakho ngokugxininisa kwiintsimbi.
Kufuneka ukuba kuphunyezwe iindlela ezi-2-4.
Ukuzivocavoca 3
- Kubalulekile ukuthatha indawo ehleliyo, apho imilenze ifanele iguqe ngamadolo, umgangatho ungachukumiswa kuphela ngeentendele. Amathanga kwindawo yokuqala kufuneka aphethwe ngama-90 degrees.
- Sifaka izihlunu zesisu, ngokuzameko ukuzama ukuyicinezela emthonjeni. Siza kufaka iintsimbi, sicinezele izithende ngokusondeza phantsi. Kubalulekile ukuphakamisa iinqumle ngaphezu kwinqanaba lomhlaba de kube amahlombe anamaqabunga abe nomgca ochanekileyo.
- Esi sigxina kufuneka simiselwe imizuzwana emithandathu, ngelixa ukuphefumula kufanele kuhlale. Emva koko kuyimfuneko ngokukhawuleza ukuba ubuyele kwindawo yokuqala, emva kokuphumla imizuzwana embalwa. Kubalulekile ukwenza iindlela ezili-10-15. Ukuba uziva ubuhlungu xa uyenza lo msebenzi, yiphinde uyibeke. Buyela kuye kulo mzekelo, unako kwiseshoni yoqeqesho olulandelayo.
Ukuzivocavoca 4
- Thatha isikhundla sokuma ngokubeka iinyawo zakho kungekho ububanzi bamagxa akho. Nciphise iintende zakho emacaleni akho.
- Ngaphandle kokuguqa entanyeni nasemilenzeni, kufuneka ubenze uphendule. Kufuneka ugobe uze uzive ungakhululekile, oko kukuthi, kumda. Emva koko, lungisa le ndawo imizuzwana embalwa, uze ubuyele kwindawo yokuqala.
- Phinda usebenze kathathu ukuya kweshumi.
Izifundo ezilungiselelwe abantu abaneentlungu kwindawo yokuhlala
Ukuzivocavoca # 1
- Thatha indawo ehleliyo ngokuguqa ngamadolo nokubeka iinyawo zakho kumgangatho ophantsi.
- Bholela kwindawo yesifuba, idolo lokuqala lokuqala, elinye linye. Musa ukwenza lo msebenzi ngokudonsa amadolo ndawonye.
- Amagqabi kufuneka atshintshwe ngokuthe ngqo kwindawo yesifuba malunga nemizuzu engama-15-30. Ungacinezeli ngamadolo ngezandla zakho.
- Lo msebenzi wenza 2-4 maxesha.
Ukuzivocavoca # 2
- Ukulala emhlane wakho, ukuguqa idolo elinye, ubeke unyawo onyawo olufanayo phezulu.
- Inqama yomlenze okhohlo kufuneka ibekwe emadolweni.
- Umgca osekhohlo kufuneka uwamkele, kwaye uqale ukutsala ehlombe, elisekunene. Ngelo xesha, izihlunu zamagqabi kunye nomqolo ophantsi zivakalelwa ngokucacileyo.
- Esi sigxina kufuneka sigcinwe imizuzwana engu-15-20.
- Phumla isikhashana, ulungiselele ukuqhubeka.
- Yenzelwa ezimbini okanye ezine kwilungu ngalinye.
Ukuzilungiselela abantu abanentlungu engapheliyo phantsi kwesiphina isikhundla somzimba
Ukuzivocavoca # 1
- Kwiindawo zokuma, zibeka izandla zakho ezinqeni zakho
- Yeka umlenze kwinqanaba lokuba umgca we-back and hips uya kuba
- Emva koko buyele kwi-original.
- Hambisa phambili emacaleni akho ngoku, uguqa umva wakho.
- Emva koko thabatha indawo yokuqala.
- Ukuphinda kube ngamaxesha angama-8-12.
Ukuzivocavoca # 2
- Ukuma kuzo zonke ezine, faka izandla zakho phantsi
- Hlaziya intamo ukuze intloko igobe.
- Qala ukuguqa umva uze uzive ukuba umqolo kunye nomlenze uhlala njani.
- Unokubamba eli gama malunga nemizuzwana engama-30.
- Emva koko, ukuba ulungele umva wakho, kufuneka ubuyele kwindawo yokuqala.
- I-Curl ibuyele phantsi ngelixa uphakamisa iinqunqa zakho.
- Gcina le ndawo ukuya kumasekhondi angu-30.
- Phinda 2-4 maxesha.