Inxalenye ebalulekileyo yeyonke isethi yokuzilolonga iselule. Ukulungiswa kunokuba yinto ehlukeneyo yokuzilolonga, kunye nenye nayiphi na eyinkimbinkimbi. Ukuchonga phambi koqeqesho kukuvumela ukuba ulungiselele izihlunu zomsebenzi, zenze kube lula ngakumbi, ukuze ugweme umonakalo. Ukuxhamla izihlunu emva koqeqesho kuya kukunceda ukuba ube nesifo se-syndrome kwaye ube nomthelela ekuphumeni kwamathambo. Ukwelula kwenza umzimba wethu uguquguquke, owenza ubulili.
Ukuziqhelanisa ukuqeqeshwa kwabaqalayo
- Ukuzivocavoca ukunweba iintumba zesandla. Ukwenza oku, kufuneka ubeke izandla emva kwakho kwaye uphakamise izandla zakho kude uziva uxinzelelo ezandleni zakho. Cinezela i-chin yakho kwisifuba uze ubambe isikhundla sesibini imizuzwana.
- Ukuzivocavoca ukunweba imisipha yomva. Phuma izandla zakho phezu kwentloko yakho kwaye udibanise iminwe yakho kunye. Ncipha ngokukhawuleza ngakwesokudla, ngelixa unesandla sakho sokunene, susa ingalo ekhohlo phezu kwentloko yakho uze uziva uxinzelelo. Bamba le ndawo iminyaka emibini.
- Ukuzama ukululaza imilenze yabaqalayo kuqala ngokusulwa kweengxube zethole. Ukwenza oku, kufuneka u eme kumgama we-15-25 cm ukusuka eludongeni kwaye uncike kuyo kunye nezibonda zakho. Uhla phantsi ezandleni zakhe. Bendja umlenze omnye emadolweni uze udonse omnye umlenze emva koko, kodwa ngaphandle kokuphakamisa izithende phantsi, imizuzwana eyi-10. Emva koko phinda omnye umlenze.
- Kwakhona, ngenxa yokuzivocavoca okunjalo, siza kubhekisela ekusebenziseni iimisipha zangasemva kwethanga. Ukuzivocavoca kwenziwa ehleli phantsi. Ukunyathela inyawo lomlenze okhohlo kummandla wangaphakathi wethanga lokunene, ngelixa umlenze wokunene unwetshiwe, ugoba ngokukhawuleza kwiminwe yomlenze wokunene de ube uziva uxinzelelo emlenzeni. Gcina indawo yokuphela kwemizuzwana eyi-10. Ukuguqula imilenze uze uphinde usebenze.
Xa ulula i-twine yabaqalayo, kufuneka uqaphele ngokukhethekileyo ukululaza iisundu zendawo kunye neendawo zokucoca:
- Ukuzivocavoca kwi-hamstrings kunye nezihlunu zangasemva kwethanga. Ukuhlala phantsi, wolule imilenze uze uyibophe emathangeni akho, udibanise iintende zakho kunye namathole akho uze uthumele izandla zakho ezinqeni zakho kude kube lula. Kwimeko ephezulu, gcina imizuzwana eyi-10.
- Ukuzivocavoca kwiindawo zokulima. Hlala phantsi. Ukuguqa ngamadolo, faka iinyawo zakho zisondele kuwe ngokusemandleni akho. Ukubambelela kwizwane zakho ezinzwane, ukugoba ngobumnene phambi kokuba uzive ulwabilo lweemisipha kwi-groin. Ngexesha elifanayo gcina umqolo wakho ngqo. Kwimeko ephezulu, lungisa imizuzwana eyi-10.
Kubalulekile ukusho malunga neengcebiso zokwenza uqeqesho olululayo kuwo onke amaqela omzimba. Ezi zifundo kufuneka zenziwe ngokukhawuleza, ngaphandle kokuhamba ngokukhawuleza, ukwenzela ukuba ungalonakalisi imisipha kunye nemigqa. Ngaphambi kweseshoni kufuneka wenze ukufudumala okufudumalayo.
Indlela yokufudumala izihlunu ngaphambi kokulula
Ukuyilungisa umzimba ngaphambi kokusula kuyona nqanaba elibalulekileyo loqeqesho. Ukwenza oku, kufuneka wenze ukufudumala:
- Imisipha yomhlathi ingatyulwa ngokuguqula ikhanda ukusuka ecaleni ukuya kwelinye icala ngokukhawuleza;
- Unokuyolulela ibhinqa lehlombe ngoncedo lweentshukumo ezijikelezayo kunye nokuxhathisa amahlombe, i-mahas yezandla;
- izihlunu zesifuba nomqolo zingasolulwa ngoncedo lweengalo eziphakanyisiwe phambi kwakho, phambili nangaphezulu, kwaye zixhumeke emva, emva nangaphezulu;
- Iimfudu zesibilini zingagqitywa ngokuguqula isondo ukusuka kwicala ukuya kwicala ngokukhawuleza, ngelixa i-pelvis ifanele ibe yinto. Kwakhona usebenzisa i-inclines ukusuka kwicala ukuya kwelinye;
- izidumbu zendawo engaphantsi kwinqanaba zinganwelwa ngoncedo lweemitha ezihamba phambili ngokubhekiselele kuzo zonke izitshixo eziphantsi kunokwenzeka;
- imisipha yemilenze kunye nebhande le-pelvic lixoxwe ngoncedo lweinkemba ngemilenze,
- Imisipha yamathole ingatyululwa yimisimbozo yemilenze, amajoyini eengxowa - ngokujikeleza kweenyawo.