Yintoni endiyenzayo ukuba ndiyenze ukuba izandla zam zivule ngexesha lokukhulelwa?
Ukulwa nalo mqathango kufuneka kuqaliswe ngokukhawuleza, ngokukhawuleza xa uqaphela ukuvuvukala. Kukho inani leengcebiso ezithi, ngokutsho koogqirha, ziya kunceda ukujamelana nale meko:
- ubuyekeze ukutya kwakho . Kuyimfuneko ukususa zonke izitya zetyuwa, izitshisi kunye nezicumba;
- ukubeka esweni isixa sombane esetshenzisiweyo. Ngomhla, isiqhelo somfazi okhulelwe sisuka kwi-1.5 ukuya kwi-2 ilitha, ekuqwalaseleni zonke izitya ezidliwayo;
- ukunciphisa ukusebenzisa ityuwa. Ukuba iintende kunye neminwe yezandla zivule ngexesha lokukhulelwa, koko kuyimfuneko ukunciphisa umthamo wemihla yonke yale spice ukuya kwi-7 g;
- ukuyeka ngokupheleleyo ukuzikhandla ezandleni zakho. Oku akusebenzi nje kuphela kwi-gymnastics kwabasetyhini abakhulelweyo, kodwa nakwimisebenzi yekamva elizayo, xa lidibene nemithwalo kwiseli kunye nezibonda;
- qi niseka ukuba wenze i-gymnastics ezandleni (ukuxhoma kwiibhokhwe, ukujikeleza ngeesibhokolo, njl.) ubuncinane kathathu ngosuku;
- uhamba ngakumbi emoyeni omtsha uze uhambe ngaphakathi.
Ukongezelela, ukuba intlungu kunye nokuvuvuka kwezandla ngexesha lokukhulelwa, ungangena kwisondlo sakho sezitshalo ze- herb and infusions kwi-leafberry leaf okanye iso lesibhere. Kucetyiswa kwakhona ukusela i-cranberry kunye ne-cowberry.
Izandla zokuvuvukala kunye neengqindi ngexesha lokukhulelwa
Nangona kunjalo, akuwo onke amazwe angalungiswa ngoncedo lwesidlo sokulungiswa kunye ne-gymnastics. Ngobunzima bezandla, kunye neentlungu kunye nesifo esivuthayo ugqirha unokusolula kwixesha elizayo lomzimba wokuvuvukala kumalungu. Iyenzeka ngenxa yesifo sokungabikho komzimba okanye ukusuleleka, kodwa kuphela ugqirha onokwazi ukuxilonga ngokuchanekileyo emva kwecandelo leemvavanyo.
Esinye isizathu sokuvuvukala, ukugubungela kunye nentlungu kwiingalo ngexesha lokukhulelwa yi-osteochondrosis yesigxobhozo. Kule meko, unyango lunokumiselwa kuphela ngugqirha, kodwa ukuba akukho nangoko ukutyelela ugqirha, kwaye intlungu ayifuni, kuyacetyiswa ukuba uthathe ipilisi ye-Alphen kanye.
Ukufingqa, ndifuna ukuqaphela ukuba abafazi abakhulelweyo abane-edema, kungekhona nje izandla, kodwa ngokubanzi, kufuneka balwe. Ewe, ukuba banokupheliswa ngenguqu kwondlo, kodwa ukuba oku akunakunceda, ngoko kufuneka ufike esibhedlele ukuze ungaphuthelwa ukuqala kwezifo ezinzulu.