Umbuzo wendlela yokuhlakulela ukuguquguquka kwemva, umntu omdala uvame ukucelwa, xa sele sele 'ebambelele'. Okwangoku, ukuzivocavoca okulula ukulungelelanisa umva, okunokwenziwa ekhaya, kunokukunceda.
Indlela yokuphucula ukuguquguquka kwembuyiselo ngeemvavanyo?
Ezi zibonisa ukuguqulwa kwe-back-up ziphuhliswa ngokwe-Yoga gymnastics. Ukusetyenziswa rhoqo kweso gymnastics kuya kunceda ukukhulula ukugqithiswa kwemisipha kunye nokunciphisa ukuvakalelwa okubuhlungu ngenxa yokuphila. Ukwenza iimvavanyo kufuna imihla ngemihla, inani lokuphindaphinda - amaxesha amathathu.
- Ukuzivocavoca kweTalasan . Kufuneka uqale ngesimo esifanelekileyo somzimba, njengomthi wesundu - kufuneka umele ngqo kunye ngqo, amahlombe kwindawo ekhululekile. Ngethuba lokuphefumlelwa, izandla ziphakama, iintendelezo zibukeka ngaphakathi. Emva koko izithende zivela phantsi kwaye umzimba wonke uphakanyisa phezulu, intloko nayo ifuna ukunyanzeliswa ukuba ibone iintende. U-Asana wenziwa ngaphantsi kwemizuzwana engama-3-5 okanye ubuninzi ngangokunokwenzeka.
- Ukuzivocavoca "Shashankasana . " Isikhundla sokuqala - ukuguqa, ukuxininisa ngokugqithiseleyo izitshixo kwizithende, ukuphakanyiswa kwezandla. Xa kuphuma umfutho, umzimba kufuneka utyunjwe ngezandla, oye wehla kancane. Iintambo ezivela kwiintendelezo azidilizi, ikhanda liyinqwenela ukuchukumisa ubuso bomgangatho. U-Asana uqhutyelwa imizuzwana engama-4-5.
- Ukuzivocavoca "Purvottanasana" . Isikhundla sokuqala sisemva. Ekugqityweni kwe-inhalation, izandla ngezandla zihlala phantsi, umzimba uphakamisa phezulu nge-arc. Iisombululo ezivela kumgangatho akufanele ziphakanyiswe, izandla kunye neenyawo kufuneka zilungiswe ngokukhawuleza. U-Asana uyenziwa ngaphaya kwee-20-30 imizuzwana.
- Ukuzivocavoca "Dzhathara parivartanasana" . Isikhundla sokuqala sisemva kunye neengalo zandwendwela emacaleni. Imivuzo ihlanganiswe ndawonye, iguqa ngamadolo kwaye idonsa kwisisu. Imilenze ekhwebuweyo kufuneka ihlise kwicala (amahlombe kunye neentende zihlala zixinzelele emgangathweni), yibambe isikhundla semizuzwana engu-40-60 uze ubuyele kwindawo yokuqala. Phindela ngaphesheya.
- Ukuzivocavoca kwe-Ardha Navasana . Isikhundla sokuqala sihleli, imilenze yoluliwe, izandla ziyawuthintela umzimba. Emva koko, kufuneka uphakamise imilenze yakho, uphinde uhlawule. Xa isikhundla sizinzile, kufuneka ubeke izandla zakho emva kwentloko yakho. Yibambe esi sikhundla malunga nemizuzwana engu-10-40.