Ukuzivocavoca ukuqinisa intamo iyakwazi ukugcina ithoni ye-muscle, ukuphucula ukondla kwesikhumba, ukuqinisa imisipha yesikhumba kunye nentamo yentamo, yenza isikhumba sentamo sihlakaniphile.
Isiskxu se-'Ekusasa 'sokuzilolonga
Igama lenkathazo kucacile ukuba ezi zifundo kufuneka zenziwe kusasa emva kokuvuswa.
- Lo msebenzi uyenziwe ngaphandle kokuphuma ebhedeni - izandla zifumaneka ecaleni lomzimba. Izandla kufuneka zikhululeke. Iziphelo zomlomo ophantsi zihanjiswa ngenye indlela ezisekhohlo, ngokunene, ezantsi-diagonally. Imisipha entanyeni kunye nezihlunu zesikhumba ziya kuhamba ngenye indlela. Ngethuba uqhuba lo msebenzi, zama ukugcina umlomo ophezulu ungashukunyanga (ukuba awusebenzi, ke ukunyakaza kufuneka kuncitshiswe kumncinci).
- Umsebenzi wesibini uqhutywe elele embhedeni - imilenze kunye, kwaye iingalo zikhululekile emacaleni omzimba. Siqala ukuphakamisa intloko yethu, ukunyanzela intamo yethu, ize ihlawule intloko yethu. Ukuzivocavoca kuqalisa ukwenza kwi-akhawunti "5", ngokunyuka ukwandisa amanqaku ukuya kumashumi amabini.
- Sihlala esihlalweni ukwenzela ukuba umva uhlale emva kombhede, sifaka izandla zethu ngamadolo (kufuneka zikhululeke). Sigcina umqolo wethu uqonde, siwunqamle amahlombe ethu, sinciphisa intloko yethu kwisifuba. Siphonsa intloko kuqala kwihlombe elingasekhohlo size siyeke, size siyibuyisele intloko emva koko, siyifaka ikhanda lethu kwicala elilungileyo, sibuyisele intloko kwisifuba. Ukuzivocavoca kunconywa ukuba kusebenze ngamehlo avaliweyo, ukwenzela ukuba intloko ingapheli. Siphinda ukunyuswa kwindlela yokulandelana.
- Sihlala phantsi embhedeni eTurkey, sigcine imqolo yethu iqonde, siyanciphisa amahlombe. Siqala ngokutshintshile ukuguqula iqhosha kuqala kwihlombe elingasekhohlo, koko ukuya ngasekunene, intamo ngexesha elifanayo kufuneka iqonde, kwaye i-trunk akufanele ihambe. Ukuzivocavoca ukuphinda amaxesha amahlanu kwiphepha ngalinye.
- Sesihleli embhedeni ngesiTurkey, izandla zihlala zikhululekile emadolweni. Phonsa intloko yakho ngokukhawuleza, umlomo wakho ufanele uvule. Siqinisa imisipha yesikhumba, vala iminyango, ususe umhlathi ongaphantsi. Emva koko sinciphisa intloko kwisifuba ngokunyakaza okubukhali, ukuphucula umhlathi osezantsi, kwaye imilomo ivaliwe kwindawo yendalo.
- Sihlala embhedeni ngesiTurkey, siguqa izandla kwiimeko ezikhululekile. Kule ndawo, siqala ukwenza i-circular motions kunye nentloko, ngelixa uzama ukugcina intamo ngokukhawuleza, phambili nangemva.
- Ukuzivocavoca kwenziwa kwimeko efanayo nokusebenza kwangaphambili. Siyalila imilomo yethu ngamazinyo aphantsi kunye nephezulu, sivale ngomlomo imilomo yethu. Sizama ukuvalela umlomo ngokukhawuleza, ukwenza isandi esasijonge njengekotoni.
- Lo msebenzi uqhutyelwa kwindawo efanayo neyokudlulileyo. Siyancipha emagumbini omlomo, sithintela imisipha yentamo, uze ukhulule. Lo msebenzi uya kuxhasa iphimbo lobuso, ukuphucula ukondla kwesikhumba, ukuqinisa imisipha yesikhumba kunye nentamo yentamo.
"Phakathi kweso sizathu" isethi yokuzilolonga
Olu bunzima lufanelekile kubasebenzi beeofisi.
- Hlala phansi esihlalweni uze uphumule emhlane, izandla ezise emadolweni (izandla zikhululekile). Isandla sokunene sifakwa kwisandla sasekhohlo, ngoko siwabeka phantsi kwelinti ngasemva, sizama ukuphosa intloko, kwaye intloko ifanele ixhathise le ntshukumo. Ngenxa yoko, kukho uxinzelelo oluqinileyo kwimisipha yentamo kunye ne-chin. Intloko isesikhundleni sayo sokuqala. Emva kwemizuzwana engu-15 sihamba kwaye siphumelele intshukumo ngokukhululeka kwemisipha esinciphisa intloko phantsi.
- Usebenziso luqhutywa kwimeko efanayo naleyo yangaphambili. Siphambukisa intloko ngokukhawuleza kunye nentembeko encinci, kude kube yintloko yekhanda ichukumise umva, ngoko sixinzelele imisipha yentamo emva kwayo. Uxinzelelo lwe-muscular kufuneka luvezwe kwaye lubanjwe imizuzwana engama-6. Sibuyela kwisimo sokuqala size siphumule. Umsebenzo wenziwa ngaphandle kwamaxesha angama-5.
- Hlala phantsi esihlalweni uze uphumle ngasemva kwesihlalo, izandla ezidolweni. Sithuthuzela ngokukhawuleza intloko yethu phambili ukuze isithinte sichukumise isifuba, ngelixa sizama ukuqinisekisa ukuba iingcambu zomlomo ziphakanyiswa. Zama ukuziva iimisipha entanyeni kunye nentambo yomlomo wesibeleko, hlala kule ndawo ukuya kumasekhondi angu-6. Siphulaphule. Senza usebenziso lwamaxesha angama-6-10.
- Senza umsebenzi - indawo ifana nomhlathi odlulileyo. Sifaka isandla kwisigontsho, sibeke isandla entanyeni emva. Inhloko iya kuxhomeka kule ngalo. Gubha esinye isandla njengento yokuphumla. Thina sithoba intloko yethu phambili, senze umnyango, sibambe umoya wethu kwaye siphakamise isandla sethu ngokukhawuleza size siphinde sikhuphe intloko echasayo. Ukugxotha umhlathi osezantsi, udonsa inkunzi phambili, uthathe umoya. Ukunciphisa ngokukhawuleza intloko yakhe, ngelixa isandla esicinciweyo kwisinki sinciphisa ukuhamba kwentloko, ngeli xesha senza ukuphuma kwexesha elide. Siphucula izihlunu size sitshintshe izandla kwiindawo.
- Hlala phantsi, izandla ziphakame kumahlombe. Ukulungelelanisa umda wentamo, ungayigodli intloko, uqhube ihlombe zakhe ngezandla, ugxotha amahlombe akhe, ugxininise imisipha yakhe. Kulo rhu lumente, kufuneka ubambe imizuzu engama-3-10. Siphulaphule. Ukuzivocavoca kwenziwa kwimizuzu engama-6 ukuya kwezi-10.
- Ukuzivocavoca kwisimo esifana nesangaphambili. Jikela intloko yakho ngakwesokudla, ungayiguquli. Emva kokuba uzive uxinzelelo lweemisipha ezihambelanayo, lungisa le meko imizuzwana engama-3-10. Buyela kwisimo sokuqala uze uphumule. Ngoku umsebenzi uyenziwa ngenye indlela. Phinda u-6-10 maxesha.
- Hlala phantsi, silula amahlombe ethu, sinciphisa izandla zethu. Ukuthobeka kwaye ngokukhawuleza uqale ukujikeleza intloko ngakwesobunxele nangakwesokudla. Ukuphefumula kungonakalisi. Siyaphantsi intloko kwisifuba, kwaye ngokukhawuleza ujikeleze kwixala lasekhohlo ukuya kwinqanaba lokulahlwa, ngoko siphosa intloko emva koko, oko kukuthi, kwicala elifanelekileyo, kwaye emva kwesifuba. Khumbula ukuba kwisithuba ngasinye sitsha sihlala ixesha elide kwiintsuku ezi-5-10. Isantya siyashesha. Phinda ufike kumaxesha angama-6. Emva koko uphumle u-10-15 imizuzwana, ngelixa kunconywa ukuba uphumule ngokupheleleyo, ukuba kuyimfuneko, ixesha lokuphumla linokwandiswa. Olu hlobo luphucula ukujikeleza kwegazi lomgca womgogodla kunye nentloko, iqinisa imisipha yentamo, ikuvumela ukuba uqhubeke nokuhamba kwe-thoracic ne-colervical spine.