Ukusetyenziswa konyango kusetyenziswa, ukuba kungekho ziintlungu, ngakumbi ukukhulisa kwabo phantsi komthwalo. Kungenzeka ukuba imisebenzi yokuqala yokuqala izakuvakalelwa, kodwa ekugqibeleni baya kudlula. Emva kweentsuku ezimbini zokuqeqesha, izihlunu zangasemva ziya kusetshenziselwa ukuzilolonga, kwaye aziyi kugula. Nangona kunjalo, kulungele ukuhlukanisa phakathi kwentlungu kunye nentlungu, engunzima ukunyamezela.
Ulwaphulo lomzimba kwimpilo emva:
- Umlomo wesibeletho.
Le setethi yokuzivocavoca iyakwazi ukubuyisela ukunyaniseka kwemisipha entanyeni, kunye nokuqinisekisa ukuhamba kakuhle kwe-vertebrae kule nxalenye yangemva.
Ukuzivocavoca inombolo 1. Isikhundla sokuqala - ehleli esihlalweni, izandla phezu kwesiqu. Qala ukuguqula intloko yakho kuqala, uze ude ude unqume. Phinda uphendule amaxesha alishumi kwiindlela zombini.
Ukuzivocavoca inombolo 2. Isikhundla sokuqala siyafana nokuqala kokusebenza. Nciphise i-chin yakho, uzama ukuchaphazela esifubeni, uphakamise intloko yakho. Phinda usebenzise izihlandlo ezilishumi.
Ukuzivocavoca inombolo 3. Isikhundla esifanayo sokuqala, ehleli esihlalweni. Phindela intloko yakho, ngelixa udibanisa i-chin yakho. Phinda usebenzise izihlandlo ezilishumi. Lo msebenzi ukhuthazwa ukuba uqhutywe ngamanye amaxesha ngosuku, kuya kwenzeka ngexesha lokuphumula emsebenzini.
- Isihluma seTrarac.
Olu bunzima bokuzilolonga luncedo kwizifo ezingapheliyo kunye nezigulane. Injongo yokuzivocavoca ukubonelela amandla okuphefumlelwa ngokukrakra, kunye nokuphuculwa ngaphandle kokuhamba okubuhlungu kwesi sigaba somgudu. Into ebalulekileyo kule mizi yokuzilolonga kukugcina ukuvalelwa kwentlungu.
Ukuzivocavoca inombolo 1. Isikhundla sokuqala - ehleli esihlalweni, izandla - ngasemva kwentloko. Hamba kwakhona ukuze umgca ongasentla wesitulo uthinte umlenze wakho. Xa ukuchithwa kufuneka kugobe isifuba, ngokukodwa, kwindawo apho umgudu uthinta emva kwesihlalo. Xa uguqa emva koko, kufuneka uvuselele, kwaye uhambele phambili-phambili. Ngendlela yokusebenza, uya kuziva ukhululo lokuphefumla. Ukuphambuka okupheleleyo kunye nentlambo kufuneka kuphindwe kane.
Ukuzivocavoca inombolo 2. Isikhundla sokuqala sisemva, silele phantsi. Kufuneka ukuba ulale endaweni ephezu komhlaba kunye ne-roller ngaphantsi, kwimihlaba ye-thoracic. I-roller kufuneka ibe nobubanzi malunga neentimitha ezili-10, zibe nzima kwaye uzinze. Ungasebenzisa iipini zokuqhafaza, zifakwe kwiindidi eziliqela ngetawula. Udinga ukubeka izandla zakho emva kwentloko yakho, i-roller phantsi kwakho, ukugoba ngaphaya, uze uphakamise i-trunk ephezulu. Ukuhlakulela onke amasebe omgudu, kufuneka uqhube umkhonto ngasemva. Ngenqamlezo, inhalation yenziwe, kunye ne-exhalation-i-exhalation. Umsebenzo uphindwa kathathu.
Ukuzivocavoca inombolo 3. Lo msebenzi ungenziwa xa ulala okanye uhleli. Inxalenye engezantsi yesifuba kufuneka ihlanganiswe ngethawula, kwaye iziphumo ezizimele zifanele zithathwe. Thatha inzululwazi ejulile, kwaye ukuphuma kwamanzi kuhamba ngamandla, ngaloo ndlela kukhuthaza ukuphuma kwamandla. Kuphefumlelweyo olulandelayo, khululwa umlenze womoya. Phinda usebenze ufanelekile ukwenza amahlanu ukuya kweshumi, ngokuxhomekeke kwimeko yempilo.
Ukuzivocavoca 4. Yenza lo msebenzi kwiindawo ezizinzile kwindawo yokuma okanye ukuhlala. Imilenze ifanele ibe yecala, kunye neengalo ezingaphezulu kwentloko, ngelixa isandla sokunene sibamba isalathisi sekunene. Hlekile, ngokusemandleni akho, ukuya ngakwesobunxele, uze udibanise isandla sakho sokunene. Emva kokutshintsha isikhundla sezandla kwaye uncike kwelinye icala ngokuxhatshaza kwesandla sasekhohlo. Ukuphinda usebenze kufuneka kwenziwe kathathu kwinqanaba ngalinye.
- Lumbar.
Olu hlobo lomzimba olwenziwe ngonyango lwangemva lufanelekile kwizifo zentambo kunye ne-sacral spine. Ezi zifundo ziya kunceda ukuqinisa umkhosi kwaye wenze uqeqesho lwe-muscle.
Ukuzivocavoca inombolo 1. Isikhundla sokuqala sisemva, ukuxoka, izandla phezu kwesiqu, imilenze yenzekile. Izisu zomzimba kangangoko kunokwenzeka, kwaye emva kwemizuzwana embalwa, phumula ngaphandle kokubamba umoya. Umsebenzo uphindaphindiwe ngamaxesha angama-15.
Ukuzivocavoca inombolo 2. Isikhundla sokuqala sisemva, silele phantsi, imilenze yandisa phambili, kwaye iingalo zihamba kunye nesiqu. Phakamisa phezulu kwe-trunk, ngelixa ugcina iinyawo zihleli phantsi. Hlela indawo ephakanyisiweyo imizuzwana eyi-10. Emva koko thabatha indawo yokuqala, uphumle imizuzwana emihlanu, kwaye kwakhona, zama kwakhona. Umsebenzi uphindwaphindwa kathathu.
Ukuzivocavoca inombolo 3. Isikhundla sokuqala - silele phantsi, imilenze igobile. Isandla sokunene sidluliselwa phambili ukuze i-brush ihlale emadolweni asekhohlo. Gcina umlenze wesobunxele, uxhomekeke kuyo ngesandla esinene, kunokuthintela ukuthetha naye. Gcina le ndawo imizuzwana engu-10, kwaye utshintshe ingalo yakho nomlenze wenze okufanayo. Phinda usebenze ngokuphindwe kabini emlenzeni ngamnye. Phakathi kokuzivocavoca kuphumla ukuya kwiimitha ezi-10.
Ukugqibela.
- I-Chin ibambe iqonde, kwaye ujike intloko yakho ngakwesokudla, emva - ukuya kwesobunxele. Kwinqanaba elingaphambili, gcina isikhundla sesibini imizuzwana.
- Ukunciphisa intsimbi entanyeni, jikela intloko ngakwesobunxele, uze uye ngasekunene. Kuphezulu kwehla kwentloko, yibamba isikhundla seminitha e-10.
- Ukuphosa intloko yakho, zama ukuchukumisa indlebe yekunene kwiphepha elifanelekileyo, uze utshintshe amacala. Ukulibaziseka kwimizuzwana eyi-10.
Imfundo emzimbeni enempilo yokuphelisa iingxaki zangemva kufuneka ibe ngumkhwa. Izifo ezingapheliyo ziyancitshiswa, kwaye ngeendlela ezifayo zesifo, iintlungu ziyadlula ngokukhawuleza, kodwa ziqeqeshe kuphela imihla ngemihla.