Ukulungiswa kwesithuba okubalulekileyo akubalulekanga kuphela ubuhle obubonakalayo kunye nobuhle obuhle, kodwa kunye nempilo yomgudu. Namhlanje, inani elikhulu labantu lihlanjululwa yintlungu ephindaphindiweyo kwaye ngokuqhelekileyo oku kubangelwa ukuba abayi kugcina i-back back flat. Ukulungisa imeko, kucetyiswa ukuba usebenze ngokuqhelekileyo ukuze wenze i- posture efanelekileyo . Ukuba kunokwenzeka, kukulungele ukubonisana neengcali ukwenzela ukuba akhethe inkqubo yoqeqesho lomntu ngamnye, ngaphandle koko basebenzise ukusetyenziswa okusebenzayo nangokulula.
Ukuzivocavoca ukwenza isithuba esifanelekileyo
Ukuze uqeqesho luphumelele, kufuneka ulandele imithetho eyintloko:
- Khetha ukuzivocavoca ukuze ungasebenzisi kuphela iimisipha zangasemva , kodwa kunye ne-press, amathanga, amahlombe nentamo. Kubalulekile ukuba i-corset ye-muscular iqhube ngokupheleleyo.
- Ukunyuka ngokunyuka kwenyuka, kugxila kwiimvakalelo zakho namathuba. Qala ngeendlela ezimbini ze-12-15, kwaye wandise inani.
- Iiklasi ziqala ngokufudumala ukulungiselela umzimba ukuba wenze umsebenzi. Oku kubalulekile ukuphepha ukulimala. Yenza ujikelezo kwaye ujikeleze intloko nomzimba.
Ngoku siza kuhamba ngokuthe ngqo kwimiboniselo ye-even posture.
"Ikati"
Yima kuzo zonke ezine, ubeke izandla zakho phantsi kwamagxa akho. Ukukhupha, ukugoba kwisantsi esezantsi, ukhangela phezulu. Vala indawo yesihlanu imizuzwana, kwaye ke, ngokuphefumlelwa, buyela kwi-PI. Emva koko, ngokukhawuleza ujikeleze umqolo wakho, ujonge phantsi, uphinde uphinda kwakhona.
"Ibhekile"
Thetha kwisisu sakho kwaye welula izandla zakho, ugcine izandla zakho phantsi. Kubalulekile ukusasaza iingalo kunye nemilenze yakho ngobubanzi bamagxa akho. Ngelo xesha, pha kamisa imilenze, ugoba ngaphantsi. Hlela "isikebhe" malunga nemizuzwana engu-10-15, ngoko, uyehla uphinde uphinde.
I-Push-ups
Lo ngumsebenzi owenzela ukuqinisa ukuma, njengokuba, ngaphezu kwendlu yangaphambili, uphinde ulandele ezinye iindawo zomzimba, ebalulekileyo ekubunzeni i-corset eyi-muscular. Thatha ugxininiso lwamanga, ubeke izandla zakho ukuba kukho umgama phakathi kweentendelezo, njengobubanzi bamagxa. Gcina iingalo zakho kwiingqungquthela, uzisasaze emacaleni uze udibanise. Emva kokulungisa indawo, thabatha i-PI. Ukuba kunzima, zitshintshe emadolweni akho, kodwa gcina umqolo wakho ngqo.
"Ukuma"
Ngenxa yalolu hlobo, ukuba i-posture iphazamisekile, kuyimfuneko ukulala emhlane wakho, ukuguqa ngamadolo nokubeka izandla zakho kufuphi nomzimba. Dweba i-pelvis ukusuka phantsi, uyiphakamise. Ngenxa yoko, inkxaso iya kuba kuphela emva kwekhanda, izibonda kunye neenyawo. Kusemqoka ukugcina umzimba uqonde. Emva kokulungisa indawo, yehla.