Nsuku zonke umxhasi wegxina ufumana umsebenzi omningi, odla ngokubangela ukulimala kunye nezifo ezahlukahlukeneyo. Yingakho iingcali zincoma ukuba ziqhutywe rhoqo. Kukho ukuzikhethela okukhethekileyo kwintlanganiso yomxhelo, onokuphucula ukuhamba kwawo, ukulahla intlungu, kunye nokuhlangabezana nezinye iingxaki zomlindi. Kubalulekile ukhetho olufanelekileyo lokusebenzisa unyango ukuze ufumane umphumo kwaye unciphise ingozi yemiphumo emibi.
Inkomfa yokuzivocavoca
Yenza njalo. Kubalulekile ukuba ungenzi ukuhamba ngokukhawuleza, ukhetha ukuqeqeshwa okufutshane.
Ukuzivocavoca ukuqinisa intsebenziswano:
- Beka iinyawo zakho ngobubanzi bamagxa akho, kwaye gcina izandla zakho ngezantsi. Ukuphefumula, phakamisa amahlombe akho phezulu, kwaye ngokukhenkceza, uhlahle phantsi.
- Ngaba ukunyakaza okujikelezayo ngamagxa akho kuqala ukuya kwelinye, emva koko, ukuya kwelinye icala. Yenza okunye ukujika ngamagxa akho.
- Phuma izandla zakho kwaye wenze ukunyakaza okujikelezayo, okwenza ukuphazamiseka emzimbeni. Yenza kwimiba mibini.
- Finyisa ibhulashi ibe ngumbindi uze wenze ukuhamba okujikelezayo ngesantya sokuqala, kunye nesinye isandla. Emva kokujikeleza ngezandla zombini.
- Lo msebenzi ulungele i- arthrosis yentsebenziswano yamagxa kunye nokusetyenziswa kwayo izandla zivalelwe kwinqwelo, kwaye uthathe inyathelo ukuya kwicala, ujike umzimba kwaye uphakamise izandla zakho, uphakamise izandla zakho emva komva, ngaloo ndlela ulula isifuba. Emva koko, hlala ekupheleni kwendawo kwaye wenze ukunyakaza okufudumeleyo.
- Gcina izandla zakho kwisitshixo emva kwakho kwaye uziphakamise xa uvula, kwaye uzinciphise phantsi. Yilumkele ukuba ungayigxininisi icala. Phakamisa izandla uze uvale indawo.
- Ukuze usebenze ngokulandelelana ngentlungu kwiindawo zamagxa, shiya izandla zakho emva komqolo wakho kwaye uncike phambili, udonsa i-coccyx ubuyele kumgangatho. Imisongo iguqa kancane emadolweni. Yenza imithambeka, ekuphumeni kwamanzi ukuguqula amadolo nokukhomba izandla zakho phantsi. Ekupheleni kwendawo, yenza ukunyakaza okunyusa. Yeka kwaye uphumule, uvumele ukudibanisa ihlombe.
- Yima emadolweni akho, kwaye ke, unciphise izikhwelo zakho ezithende zakho. Isandla esinye siziswa emva komva ukuya phezulu, kwaye okwesibini ukuya ngaphantsi uze ubophe kwi-lock. Emva koko, hambisa izandla zakho ngenye indlela, njl.
- Ukuchukumisa izandla zakho kwisitshixo esivela kwisimo esifanayo, yenza ukuthambekela kwe-wavy phambili.
- Ukuba unesimo esifanayo, zama ukuxhuma izandla ezixhunyiwe kude nomva, wolule umxhelo.
- Emva koko, phindaphinda isibhozo, yesithoba kunye neshumi.
- Beka esiswini kwaye wandise ingalo yakho yekhohlo ukuya kwicala ukuze isundu sigxininiswe kunye nomxhelo. Phenduka umzimba uze uhlale kwicala lasekhohlo, ugoba umlenze okunene uze uyibeke ngasemva kwekhohlo. Kubalulekile ukuva isityalo esihle. Hlala kule ndawo isikhashana, ungakhohlwa ngokuphefumula. Ukuba uvumele ithuba lokuqhubela phambili, ugobe omnye umlenze, uthathe i-pelvis ibuyele. Ekugqibeleni, zama ngesandla sakho sokunene ukuze unamathele kwitshixo ekhohlo. Phinda onke uze uye kwelinye icala.
- Hlala phantsi uze uguqe ngamadolo. Phumla emva kweentendelezo emacaleni kwaye ujikeleze ngasemva. Yumkele iingqungquthela zakho ngamadolo uze uwazise kwiziko.
