Ukuhleka kwexesha elihle kukuphupha kubo bonke abafazi. Kuyinto isibambiso kungekhona kuphela kwimpilo, kodwa inika nobabalo nobuhle. Kodwa kuthekani ukuba i-posture ihlonyelwe ukulungiswa kwindlela yokuphila yokuhlala (umzekelo, ukufunda okanye umsebenzi)? Impendulo ilula. Kufuneka silungise ngokukhawuleza! Kule nto sikunikezela ngokusetyenzwa kweendlela ezichanekileyo nezihle. Mane uqaphele ukuba zonke ezi zinto aziyi kunika umphumo osheshayo, kunye nokuphumelela kokuzivocavoca nokuphucula ukunyameka, kufuneka okungenani iintsuku ezi-3-4 zemihla ngemihla.
Ngoko ke, ukuqhuba kakuhle nokuze kubekho
Ukuzivocavoca 1
Yima kwindawo zonke ezine, amadolo kunye, iingalo ngokuthe ngqo. Gcina intloko yakho ngqo. Yenza iziphene nge-back back (njengekati). Phinda amaxesha angama-15-20.
Ukuzivocavoca 2
Olunye uhlobo lwesenzo sokuqala. Yima kuzo zonke iine, amadolo evule ububanzi ngaphandle, izingalo ngqo. Qaphela ukuba indawo yomzimba kufuneka ichaneke ngokupheleleyo (musa ukugoba ngaphantsi). Gudla ingalo yangesokudla phambili, kwaye umlenze wesobunxele ubuyele. Bamba kule ndawo iminyaka emi-2-3, ubuyele kwisithuba sokuqala. Phinda usebenze, utshintshe isikhundla sezandla kunye neenyawo. Qhubeka nokusebenzisa amaxesha angama-15-20, ukutshintsha iingalo kunye nemilenze.
Ukuzivocavoca 3
Thetha kwisisu sakho, faka isilwane sakho ezandleni zakho, imilenze iqonde. Emva koko pha kamisa imilenze yakho eqondekileyo (phezulu njengokuba unako). Kwinqanaba eliphezulu, gcina imizuzwana 2-3, kwaye uncipha phantsi imilenze yakho phantsi. Phinda usebenzise amaxesha angama-10-20 (ukuba unzima kowokuqala ukwenza oko, umkhawuleze ube ngamaxesha amahlanu).
Ukuzivocavoca 4
Emva koko, zibeka iinyawo zakho phantsi, zibeke iingalo zakho phambi kwakho. Musa ukukrazula imilenze yakho phantsi, ukuphakamisa ngokukhawuleza izandla zakho nomzimba ophezulu ngokuphakamileyo njengoko unakho. Kwinqanaba eliphezulu, gcina imizuzwana 2-3, kwaye unciphise kancane iingalo zakho nomzimba phantsi. Phinda usebenzise amaxesha angama-10-20.
Ukuze ukwandise umthwalo, wandisa iingalo zakho phambi kwakho kwaye wenze ngokukhawuleza uphakamise iingalo zakho nemilenze.
Ukuzivocavoca 5
Ukuzilolonga emva (ukuhamba) kungenziwa kwaye kusetyenziswe amanxeba okulinganisa. Umzekelo, iidumbbells. Yima ngokuthe tye, iinyawo zecala elibanzi-banzi, intloko iya phambili. Beka izandla zakho phantsi phantsi, kwisandla ngasinye kwisigxina. Kuphefumulelwe, pha kamisa amahlombe akho, uze ubencede ubumnene uphinde ubanciphise ngokukhawuleza, wenze i-exhalation. Yenza iiseti ezi-2 ze-10-15 ngokuphindaphindiweyo. Ukwenza lo mzekelo ukwenzela i-posture yowesifazane, kwanele ukuba ube ne-2 dumbbells ye-0.5 kg. Ngethuba lexesha, ubunzima beendumbulu zinganyuswa.
Ukuzivocavoca 6
Yima ngqo, imilenze isasaze ububanzi becala. Gcina izandla emva komva wakho kwi "lock". Emva koko, ngaphandle kokuphakamisa izithende eziphantsi komgangatho, yenze uqhube phambili (kufika kuma-degrees angama-90). Kwaye ngokukhawuleza ukuphakamisa izandla ezixhumeneyo (ngokuphakamileyo njengoko unako). Musa ukuthoba intloko yakho, kodwa khangela phambi kwakho. Bamba kule ndawo embalwa imizuzwana uze ubuye
Ukuzivocavoca 7
Thetha kwisisu sakho, imilenze kunye. Ngesandla ngasinye, thabatha i-dumbbell encinci. Ukuphakamisa inxalenye ephezulu ye-trunk uphakamise izandla, ulingise ukubhukuda. Yenza imizuzwana emi-5-10, kuxhomekeke kwimpilo yakho yomzimba, kwaye ubuyele kwindawo yokuqala. Uphumla phantsi ukuze usebenzise imizuzwana engu-10 ukuya ku-15 kwaye uphinde uqhubeke nomsebenzi.
Zonke ezi zinto zikhankanywe ngasentla zenzeke ngokuthe ngqo zenziwa ngokubambisana kunye namanyathelo okukhusela. Ngokunjalo, qaphela indlela uhlala ngayo, ume, hamba. Awudingi ukululela ngokukhawuleza umtya, umnqamlezo unemizila engokwemvelo, ungafuni ukuwaphelisa. Kwaye qinisekisa ukuba amahlombe akho, ngelixa ehamba, aqondiswe kwaye ahlise, kwaye phezulu kwentloko iya kukhwela. Ukongeza, qiniseka ukuba umbhede wakho uqinile kunye nenqanaba. Kwaye ube nempilo!