Ngaphandle kokuvuvukala!
Ngokuqhelekileyo ekupheleni kosuku imilenze ikhula, ngenxa yokuba isisindo sakho sanda. Isixa esilinganiselweyo somngcipheko, isithintelo setyuwa, isitya sokuhlukana siya kukukhulula. Musa ukuphazamisa kunye namanyathelo okukhusela.
Hlala phantsi kwibhentshi. Beka unyawo olunye kuyo ukuze unyawo luqhube ngaphaya kwemida. Dweba umjikelezo wenyawo kuqala ukuya kwelinye icala, uze uye kwelinye icala. Ngoku khawula u-nosochek wakho. Dlulela ngaphesheya kokuphela kwebhenki kwaye wenze enye inyawo, nawe.
Icebiso legqirha
Umgulane wezilwanyana uyazi ngokufumana umdla ngamnye kwimeko yakho yempilo, ulandele isisindo somthwalo, uxinzelelo, iziphumo zokuhlalutya. Ngokusekelwe kulo mbono, ugqirha unikeza iziphakamiso ngabanye. Nangona kunjalo, kukho izinto eziqhelekileyo.
Uziva ubuthathaka? Emva kokuguqa, intloko ijikeleza? Ukuzivocavoca umzimba kunye nokuvavanya uxinzelelo. Musa ukuzinzela impilo yakho ngenxa yesibalo esincinane emva kokukhulelwa.
Nge tonus, ukubona kunye nosongelo lokuphazamiseka, oogqirha bacetyiswa ukuba bangayeki ukuhlawula. Ngoku udinga ukuphumla, ukulala. Ukuba ucinga ngokuzivocavoca, ngoko kuphela ukuphumla.
Gxila kwiimvakalelo zakho. Ngaba unamandla, uzele amandla? Ngoko, unokwenza lula ukunyaniseka nokuguqula ngezandla zakho, sebenze ngezihlunu zakho. Emva kwe-gymnastics, isimo sengqondo kufuneka sanda. Ngaba konke kuphosakeleyo? Ngaba ukhathele kwaye ufuna ukulala? Kuvela ukuba le setethi yokuzilolonga ayihambisani nawe. Okanye udinga ukunciphisa umthwalo.
Kukho imigaqo emithathu eyintloko yokuhlawula kunye nomlinganiselo omncinane emva kokukhulelwa. Ukuba zenziwe, umphumo wokuzivocavoca uya kuqinisa. Zama!
Kungcono ukuqhuba umoya omtsha. Vuka kusasa uze uye epakini elisondeleyo. Ngaba uhlala endlwini yakho? Unethamsanqa! Ukuhlawula kwintshontsho egcekeni. Yenza ubuso bakho ilanga lokusa, uphefumle ngokuzeleyo kwaye uqale ngokufudumala. Umzimba uya kuzaliswa nge-oxygen kwaye uza kufumana i-vitamin D.
Ngaba uyazi ukuba kukho iingongoma ezibalulekileyo ezinyaweni? Ukuba abachaphazelekayo, ukuphucula kakuhle. Emva kokutshatyalaliswa, thintela izicathulo zakho kwaye uhambe ungenazicathulo ezintsini. Ngendlela, iibhati zokuhlamba zibuye zisebenzise.
Ngexesha lomsebenzi wokwenza umzimba, ulahlekelwa ngumyinge ophezulu. Ngako oko, akuyi kuba nobuninzi bamanzi amaminerali ngaphandle kwegesi. Yenza nge-sip (akukho!) Phakathi kokuzivocavoca. Iingcebiso zokungaphuzi emva kokuvavanywa kweyure nazo ziphelile. Kancinci unako!
Ukutyelela echibini, owesifazane okhulelweyo kufuneka abhale inkxaso ye-gynecologist. Kwezinye iimeko, ugqirha angenakukukhupha isitifiketi esifanelekileyo.
Nge-thrush, esoloko ixhalabisa oomama abalindeleyo, ngokwenene awukwazi ukuya echibini. Kubalulekile ukunyanga isigulo.
Ukuba usandul 'ulungele ukugcinwa, kwakukho ukubonakala, ngoko awukwazi ukugebha, kodwa ude uhlambe.
I-Toxicosis yinto ephikisayo yokubhukuda.
Unayo naziphi na izifo zesikhumba? Ngaba unobungozi? Musa ukuthatha amathuba. Emva kwakho konke, wena okanye ugqirha ngeke ukwazi ukuchaza kwangaphambili indlela i-epidermis eya kusabela ngayo kwi-chlorine okanye enye into esetyenziselwa ukuhlaziya i-disinfect water. Yibandakanyeka kuphela kumqeqeshi onobuchule kwiqela labesetyhini abakhulelweyo abakwikota elilodwa.
Kwindalo engummangaliso
Funda ukufumana imiphunga epheleleyo yomoya, yibambe kwaye uphume ngamandla. Oku kuya kunceda ukulawula ukuphefumla ngethuba lomsebenzi. Isikhundla sokuqala simile ngaphantsi. Thatha ukuphefumula okumbalwa kunye nokuphefumlelwa. Hlanganisa isifuba esiphezulu somoya uze udibe phantsi kwamanzi. Zama ukuhlala phantsi kwe-echibini, ubambe umoya kwaye ukhulule yonke imisipha. Ngaba usibhukuda kakuhle? Kule meko, ukudilika kukuqhube kakuhle kwe-aqua aerobics. Into ephambili, jonga, ukuba umoya wawunjalo, musa ukulahlekelwa isigqi. Akuyimfuneko ukukhumbula ukunqumla okudlulileyo kunye nokuwunqoba lonke idibi ngokukhawulela. Ngoku ayikho ixesha lokuphucula ukunyamezela. Umsebenzi wakho woqobo ukuphumla, ukuphumula nokuzonwabisa ukundibhukuda.
Sifika kwindawo
Umzimba uqeqesha imisipha yemilenze kunye neentambo, welula umlenze, ulungise inkqubo yokuphefumula yokuhambisa.
Ukulala emanzini esiswini sakho, ukuqonda iingonga okanye umda wamanzi. Ukusebenza ngokukhawuleza nemilenze yakho eqondileyo phezulu nangaphezulu. Zama ukwenza ukuhamba okuncinci nokukhawuleza. Thatha umoya ophantsi, uze unqamle intloko yakho, ubambe umoya kwaye uphumelele emanzini. Phakamisa intloko.
Ngaphambi kokuya echibini, khuluma nomqeqeshi, nabanye abafazi abakhulelweyo abaya kwiiklasi. Qinisekisa ukuqwalasela iingcebiso zabo.
Iiyure ezingama-3 ngaphambi kokuba i-aqua aerobics ayikwazi ukudliwa, okanye kuya kuba nzima ukuba wenze okunye ukuzisebenzisa. Thatha into elula nawe-yogurt okanye isiqhamo, ukuluma emva kweklasi.
Thatha umdla kumashishini ashushu. Kuyinto enqwenelekayo ukuba ayiweli phantsi kwe-29C. Ubunzulu bequla kufuneka kube yinto yokuba amanzi afike phakathi kwesifuba. Ukuba uthe wagqiba ukwenza i-gymnastics emanzini kumanzi amakhulu (ulwandle, umlambo), ungahambi kude nxweme uze uvumele umntu abe kufuphi nawe.
Ukuba uziva uhlungu buhlungu kumqolo ongaphantsi okanye udonsa kwisisu esisezantsi, - phuma waya ezweni uze uphumle. Musa ukulinda ukuphela kweseshoni! Kwakhona kuyimfuneko ukushiya echibini ngexesha le-hypothermia. Thatha isisa eshushu, zibophe ithawula. Unako ukuhlala emanzini kungekho ngaphezu kwemizuzu engama-45.
Igalelo
Ngokuncediswa lo msebenzi, uya kulungisa ukuhamba kwakho, ukhulule izihlunu zakho emva koko ufunde indlela yokuphefumula ngokufanelekileyo. Ukuma emanzini kwisifubeni sakho, sasaza iingalo zakho ngokubanzi uze uzibuyisele. Phindela embi. Thatha umoya okhulu kwaye ubambe umoya wakho. Chaza isangqa. Bend kwaye uphucule ngokukhawuleza igalelo (ngokufanelekileyo, kufuneka ubale ukuya kwiisixhenxe).
Danisa nomntwana
Ibuyisela ngokugqibeleleyo inqanawa, isifuba kwaye ivelise i-hip joints. Yaye igcina iminyango yakhe ngezwi.
Xa ulele kwisifuba emanzini, sasaza imilenze yakho ububanzi bamagxa akho. Gcina iingalo zakho malunga nesisu sakho. Yitshintshe iinqumlo kwisangqa ukuya ngasekunene, uze ukhohlo. Phinda ukunyuka okufanayo, uguqa ngamadolo. Zama ukudweba isibalo sesibhozo.
Ukuqonda ibhola ye-fitball, ubhalise kwizifundo zabamama abasasa. Umqeqeshi uya kuthetha yonke into aze abonise.
Kucetyiswa ukuba ukhethe ukukhetha iqela elincinci labatyhini. Emva koko umqeqeshi uya kuba nako ukunyamekela umfazi ngamnye okhulelweyo. Ukuba kukho into engacacile - cela. Musa ukufumana nayiphi na into? Buza uchwepheshe ukuba abonise ukuba yintoni. Iingcali zithi: i-fitball ayikho into ephikisanayo, ngoko ke iyafaneleka yonke into. Ibhola iyakuchukumisa kakuhle umzimba, umthwalo ngexesha lokuzivocavoca lugxile, ngoko ibhola ibhetele nakwabo abo baphephe imithwalo yemidlalo enamandla.
Ewe, ukuba ufuna uhlobo oluthile lokuvuselela okanye ukulawula ukuze uqale izifundo zezifundo zomzimba, ukubhalela iqela kuyayisombulula ingxaki ngobuqili. Kodwa abaninzi, bekwazi ukuqhuba izifundo eziphambili, baqhubeke beqhuba ekhaya. Kucacile, ngenxa yale nto kufuneka uthenge ibhola efanelekileyo. Musa ukukhawuleza ukuthatha yokuqala. Iingcali zengqondo zicebisa ukunyamekela iingqalelo. Kuyaziwa ukuba imibala ithintela umama wexesha elizayo, kwaye nganye yazo inezibonelelo zayo zokuphilisa. Umzekelo, obomvu ukwandisa ubunzima, ukunyamezela, ukhuseleko; i-orange ifuthe elihle kwimisebenzi yezintso kunye nokulinganisela kwe-hormonal; umthunzi ophuzi unqabisa uvuyo, uxinzelelo, luvuselela umsebenzi wengqondo; Uluhlaza lusebenza ngokukhathala nokugwenxa; Ubuluhlaza buyanciphisa uxinzelelo lwe-muscle; imfusa ikhuphuka.
Ngaphambi kokuba uqale isethi yokuzilolonga kwi-fitbole, kufuneka unwebe umzimba wonke. Okokuqala, yenza ukuzihlaziya kweentamo, iingalo, i-sternum, inqeni, imilenze. Emva koko-i-gymnastics yamalungu, ukuba uzilungiselele umthwalo. Kwaye emva koko, landula izihlunu kwibhola.
Faka ibhola kufuphi nodonga. Hlala kuyo ukuze udonga luphezu. Ngenyameko, hamba uze ulale kunye nomqolo wakho (kunye nemilenze eguqa ngamadolo ngokuqinisekileyo phantsi). Beka izandla zakho emva kwentloko kwaye ukhulule. Hlala kule ndawo emininzi imizuzu. Ukubambelela eludongeni, hlala phantsi kancane phantsi, ngoko-sukuma.
Phumla kwibhola
Xa ufumene esi sikhundla, uya kufunda ukuba ungasusa njani intlungu ngexesha lobasebenzi. Okwangoku, zixhamle.
Yehla emadolweni, wabeka izandla zakho nentloko ebhola. Ukujiya ngakwesokudla ukuya kwesobunxele nangemuva, zama ukukhulula amahlombe akho, esifubeni kunye nomva wezantsi ngokubanzi. Unako ukuqhubela ibhola. Ukugqama kokukhanya kuya kukhulula inkqubo ye-nervous, ivuselele, ikhuphe ukuxhatshazwa, isebenze umsebenzi weeseli.
I-doll-tumbler
Ukuzivocavoca ngokugqithiseleyo ukulula izihlunu ezinobungozi (ukuthintela ukuphuka ngexesha lokubeleka!), Ukuqinisa umva.
Isikhundla sokuqala: ehleli kwibhola ngemilenze ehlukanisiweyo kakhulu. Ukuncibilika izandla zakho ngamadolo, kuxhomekeke phambili ekuphumeni kwakho, kwaye ulungele ngokufuthwa. Yenza izihlandlo ezi-3-8. Emva koko unako ukuya emathafeni ukuya kwicala. Xa wenza imizimba emibini kwi-fitbole, hlala phantsi, uncike kwibhola uze uphumule. Vala amehlo akho, zicinge wena kunye nosana oluzayo kwimvelo: ekucoceni ngotshani obuluhlaza kunye neentyantyambo eziqaqambileyo okanye elunxwemeni. Khumbula umva wokonwaba nolonwabo. Uva uxolo oluzayo, kuza isizwe soxolo nokuvisisana. Ukuqeqeshwa ngokuzenzekelayo kubaluleke kakhulu: ngexesha lomsebenzi liya kukunceda ukhululeke. Ngaba uphumle? Yenza ezinye iindlela ezimbalwa. Nangona kunjalo, thintela ukukhathala.
Imivuzo ngaphezu kwentloko
Ngaba uhlala uvuvuka? Ngaba uzive ukhululekile emilenzeni yakho? Sinikeza umzobo ojolise ekuphumuleni izihlunu zemilenze kunye ne-lumbar spine.
Ulale phantsi, izandla ukuya emacaleni, ubeke iinyawo zakho kwibhola. UThaz uhlale phantsi, ungayiphakamisi, eqinisweni, njengemuva ongaphantsi. Musa ukucima umva wakho. Squeeze udibanisa phantsi, gcina intloko yakho iqonde, ungaphenduli. Ukuba iinwele zeenwele okanye iintambo ze-elastic ziphazamisa, zikhuphe. Yibhola ibhola kunye neengxube zethole, phumula.