Ukucima umzimba ukuxhamla imisipha yenkxalabo yafika kwiinkqubo zoqeqesho zanamuhla ukusuka kwi-hatha yoga, apho kuthiwa "ukuhoxisa isisu" okanye uddiyana bandha. Ngaphandle, le ntambu ibonakala njengesisu esilubileyo, kodwa empeleni isenzo sayo sinzulu. Isisu asingathatyathwa nje, sihamba ngaphantsi kwembambo.
Impembelelo yalo msebenzi awuyikuqinisa kuphela imisipha yenkcazelo, kodwa nakwimpembelelo efanelekileyo kwiindawo zesisu esiswini. Ngoncedo lokucima, ukuguqulwa kwegazi kunye ne-lymph kwimizimba ye-pelvis encinci isuswe, nto ibaluleke ngokukhethekileyo ekusebenzeni kwindlela yokuphila kunye nomsebenzi wokuhlala. Bonke oomama bayazi ukuba kunzima kangakanani ukukrazula isisu esiswini emva kokubeleka, ukucima umzimba kungenye yeendlela eziphambili kwaye zikhuselekile zokuqinisa imisipha yeendaba ngexesha lo xesha.
Kuchaneka njani ukwenza ucocelo lwento?
Cinga indlela yokwenza umfutho wokuvalela ngesisu. Inkqubo yokwenza umsebenzi ulula, kodwa idinga ukuthotyelwa kwiinkalo ezithile.
- Ngaphambi kokuba uqalise uqeqesho, izihlunu kufuneka zifudumale ukuze uzive. Ukwenza oku, kufuneka wenze ezinye iindlela zokushicilela . Umzekelo, elele emhlane wakhe, izandla ezisekhanda lakhe, ziphakamisa zombini amagxa kunye nemilenze eqondekileyo kumgama we-15 cm ukusuka phantsi. Amagxa kufuneka ahlale phantsi. Ukulungisa le ndawo malunga nemizuzu eyi-10-15. Phinda kwakhona ama-3-5.
- Xa wenza, kubalulekile ukuphefumula ngokufanelekileyo. Ngaphambi kokuba uqale, kufuneka uthabatheke, uphefumle. Ukudweba kwesisu kusoloko kwenziwa kwi-exhalation.
Lo msebenzi unamathuba amabini - ukulala, ukuma kuzo zonke ezine, uhleli esihlalweni kunye nokuma. Emva koko, cinga indlela yokwenza umsebenzi wokucima umzimba kwisisu, ulele kwaye umi.
- Ukuvuvukala kusekho emva, amadolo aphelile, izandla zilala ngokukhululekile emzimbeni. Thatha ukuphefumula okucothayo, kwaye ngokukhawuleza kwaye uphumelele. Kwi-exhalation, ngokuwa kwezemvelo kwisisu, inzame isetyenziselwa ukuhoxisa. Umncinci omncinci - isisu kufanele sitshiswe ngendlela enokuba imisipha ephezulu ihambe kancane phantsi kwembambo. Kule ndawo, kufuneka ulungise isisu malunga nemizuzwana engu-15-20. Emva koko unyuke kwaye uphumule.
- Intshukumo yovuko ibemi,
ububanzi beenyawo ububanzi bodwa, iingalo zikhululeka ngokukhululeka. Ukusebenza ngokuchanekileyo komsebenzi, ngelixa uthabatha isisu xa umile, umntu kufuneka axhomeke phambili, ukuthobela uxinzelelo lweemisipha. Inkqubo ifana nengqangi yangaphambili - ekuphumeni komzimba kuyimfuneko ukubandakanya isisu kunye nokuma kule ndawo malunga nemizuzu eyi-15-20.
Kufuneka uqale ukuqeqesha nge-version elula, ukusuka kwisimo esifanelekileyo. Emva kokuba ufunde ubuchule kwaye ufunde ukuphefumula ngokuchanekileyo, umntu unokuziqhelanisa nokuzilolonga kwindawo yokuma. Impendulo kumbuzo wexesha elingakanani lokwenza ukukhutshwa komzimba, kuxhomekeke kumalungiselelo ngamnye kunye nemeko yomzimba yomntu. Abantu abangazilungiselelanga ekuqaleni akulula, ngoko kwanele ukwenza ama-exercises 3-4 kwiindlela ezi-2, kwaye ke unokwandisa ixesha lokulungisa kunye nenani leendlela. Ngokuphathelele nawuphi na uhlobo loqeqesho , ukuhlala rhoqo kubaluleke kakhulu ekusebenziseni ukuphucula. Oku akufanele kukulibaleke, kuba ixesha elinye kunye nezenzo ezingavumelekanga aziyi kuba nefuthe elifunayo.