I-longitudinal twine - indlela yokuhlala kahle nokuhlala ngokushesha ekuqhekekeni kwe-longitudinal?

Sinqume ukuqonda i-twine ye-longitudinal, ngakho-ke kufanele ulungiselele umsebenzi onzima. Kukhona uhlu oluthile lwemithetho oluzosiza ekusebenziseni lolu hlelo isikhathi esifushane. Ukwehlisa kuyasiza umzimba womuntu.

I-twitud longitudinal ne-transverse

Ucwaningo olwenziwe luye lwaboniswa, ukuthi ukuqonda i-twine yesikhathi eside kunzima, kunokudlula. Kuyathakazelisa nokuthi ezikhathini eziningi kulula ukuhlala kolunye uhlangothi kunezinye. Ukuthola ukuthi yiyiphi i-twine elula kune-longitudinal noma eguquguqukayo, kubalulekile ukuphawula ukuthi kunzima kakhulu ukuba amadoda enze lokhu kusebenza kunabesifazane, futhi konke ngenxa yokuthi izintambo zabo ziba nzima kakhulu ukuphumula.

Ukusetshenziswa kwe-twine

Ukuqeqeshwa njalo kuyasiza emzimbeni, ngakho-ke, ukwelula kuqeda izinkinga ngomgogodla futhi kukhuthaza ukuma okufanele. I-twine efanele ikhulisa ukuguquguquka komzimba, futhi lokhu kunciphisa ingozi yokuthola ukulimala okuhlukile. Ezinye izinzuzo zalolu hlobo zihlanganisa: ukulwa nemivimbo ye-varicose, ukuvimbela izinkinga ngesistimu ye-genitourinary, ukujwayelekile komjikelezo wokuya esikhathini nokwenza ngcono ukuzalwa kokuzalwa, futhi ngenxa yokunyuka kwethambo lemisipha yomzimba. Ngaphezu kwalokho, i-twine yenza imilenze ibe mncane futhi iqine.

Zingaki izinsuku ongahlala ngazo kuzintambo?

Ayikho impendulo ecacile yalo mbuzo, ngoba umphumela uncike ezintweni eziningi. Okubaluleke kakhulu kubo yizinga lokuqeqesha, ngakho-ke uma ukwelula njalo futhi umuntu ekhuliswa kahle, bese kuthi ezinyangeni ezingu-1-2. ungathola eduze kwe-twine ephelele. Kubalulekile ukuqonda ukuthi ungafunda kanjani i-twine yesikhathi eside, futhi ufeze yonke imithetho yokuqeqeshwa okuphumelelayo. Izinto ezithonya umphumela: ubulili, ubudala, izinga lokuzivocavoca ngokomzimba, ukuqeqeshwa njalo, ukuxhumana nokuhlala isikhathi eside.

Izinhlobo ze-twine

Izinguquko ezimbili eziyinhloko ze-twine: eziphambene nesikhathi eside, kodwa zikhona nezinsizakalo, ezifaka:

1. Classic . I-twine elula eyenziwa phansi. Phakathi nokubulawa kwayo, i-angle phakathi kwezinyathelo zemilenze ingu-180 °.
2. Okuxekethile (okungalungile) . Ukwenza i-twine ku-negative, i-angle phakathi kwemilenze iyoba ngaphezu kuka-180 °. Ukuze uqalise ukusebenza, udinga ukuba nesisodwa noma ezimbili, isibonelo, amabhuku, amabhlogo noma izihlalo, lapho izinyawo zifakwa khona.
3. I-vertical . Le twine yesikhathi eside isenziwa emi emlenzeni owodwa, futhi isilonda sesibili siphakamisa kanye nemishini yokucindezela emzimbeni.
4. Ezandleni zakhe . Kule nkinga, i-twine yenziwe ngokugqoka ezandleni noma ezinhlangothini.
5. Emoyeni . Ukuze wenze i-twine elinjalo umuntu kufanele aqhube phezulu futhi enze lokhu angakwazi kusukela ekuqaleni kokuqala noma endaweni.
6. Ngaphansi . Umuntfu ulele emhlane wakhe futsi ungehlukanisa imilenze yakhe kute enze i-cross twine, nobe udonse umlenze munye emzimbeni, kanye nalawa lamanye emaqabunga.
7. I-twine-twine . Lokhu kuhloswe ukuthuthukisa ukwelula , okulungisa imisipha nge-twine egcwele isikhathi eside.

Ukuhlala kanjani ekuhlukaneni kwe-longitudinal?

Abantu abaningi abasoze bacabanga ukuthi i-twine yenziwa ngokungalungile futhi iphutha elivame kakhulu yisimo esingalungile sohlangothini lwe-hip lomlenze, okukhishwa. Ngenxa yalokho, lokhu kungaholela ekulimaleni kwemigqa kanye nokuthuthukiswa kwezinzwa ezibuhlungu. Ukuyikhipha, kubalulekile ukwazi ukuthi ungahlala kanjani nge-twine ngokufanele:

1. Umlenze ohoxisiwe akufanele udluliselwe ohlangothini, kodwa unyawo akufanele lubekwe ngaphandle, kodwa ngaphakathi.
2. Buka ukuthi idolo libheke phansi, hhayi ohlangothini.
3. I-twine lengakapheli ye-longitudinal iqeda ukuphenduka kwe-pelvis kanye nomlenze, okukhishwa. Kumele kube endaweni eqondayo yemvelo.

Ukufudumala kwe-twine

Ukuqala ukusula ngaphandle kokubamba ukufudumala kuyiphutha elikhulu. Into yukuthi imisipha nemigqa kumele ilungele ukusebenza, ngaphandle kwalokho ungazilimaza kakhulu. Ukwehlisa i-twine longitudinal kuthuthukisa i-plasticity ye-muscle kanye nokujikeleza kwegazi, futhi kunikeza izintambo zomzimba we-oxygen futhi kunciphisa inani le-lactic acid. Futhi kwandisa ukusebenza kahle. Ukufudumala, kungcono ukusebenzisa imisindo ye-cardio: ukugijima, ukujula endaweni, ukuxubha ngesivinini esisheshayo nokuguqula imilenze.

Ukuzivocavoca kwe-twine longitudinal

Ufuna ukuthuthukisa ukwelula kwakho, bese usebenzisa izivivinyo ezilandelayo ekuqeqesheni:

1. Hlala phansi bese uhlukanisa imilenze yakho. Sula amasokisi bese wenza ukuthambekela emilenzeni nasendaweni. Esiqondeni ngasinye, udinga ukuhlala uhhafu lomzuzu ekuthuleni okuphezulu.
2. Ukuze usebenze ngokulandelayo ukuze ujabule kusukela ekuqaleni, ungavuki, kodwa vele ulethe imilenze yakho phambi kwakho. Amasokisi namadolo kufanele akhokwe phezulu. Ingabe ukuhamba phambili kuya phambili ukuya ezinyaweni. Bamba ngomzuzu ekuthuleni okuphezulu.
3. Vuka ngokuqondile, ubeke izinyawo zakho ibanga elide eceleni. Yenza umthamo, uzama ukufinyelela emadolweni. Kubalulekile ukuthi izinyawo zakho zize. Ngesikhathi esivumelwaneni esiphezulu, bamba ngomzuzu.
4. Hamba ngamadolo bese udonsa umlenze owodwa phambili. Yelulela ekhaleni, ngaphandle kokuhambisa imilenze. Ungakhohlwa ukulungisa isikhundla seminithi ekusweleni okuphezulu. Zama ukusakaza imilenze yakho kancane, izandla phansi. Yenza kuzo zombili izinhlangothi.

Ukuhlala kanjani ekuhlukaneni kwe-longitudinal ngesonto?

Ngizodingeka ngidumale, ngoba ngesikhathi esifushane sokuhlala i-twine ngeke isebenze. Okungenani kumele usebenzise inyanga, noma ngaphezulu. Kubalulekile ukucabangela ukuthi ukunwetshwa okuphoqelekile nokukhaliphile kungabangela ukulimala okukhulu, isibonelo, imisipha kanye ne- ligament ihlukana. Uma ufuna ukusheshisa inqubo futhi wenze ukusebenza kuphumelele ngangokunokwenzeka, udinga ukwazi ukuthi ungahlala kanjani ngokushesha ekuhlukaneni kwe-longitudinal:

1. Kubalulekile ukuba usebenzise njalo futhi ubeke isikhathi esengeziwe sokuqeqesha nsuku zonke, ukusalela ekuseni nakusihlwa. Ngokuthakazelisayo, engxenyeni yesibili yemisipha yamalanga nemigqa isabela kangcono ekusweleni, njengoba "baqeqeshelwa" usuku.
2. Umthwalo kufanele wanda kancane kancane ukuze umzimba ujwayele ukuwusebenzisa.
3. Ekamelweni lapho ukuqeqesha kuzobanjwa khona, kufanele kufudumele, ngoba umoya obandayo uhlanganisa imisipha.
4. Enye imfihlo ewusizo - imizuzu engu-10. ngaphambi kokuqeqeshwa, uma kunokwenzeka, ukufudumala imisipha ngeshafula eshisayo, okuzokwandisa ukuqina kwazo futhi kwenziwe lula inqubo yokwelula.
5. Ungadluli, ngakho-ke yenza ukuzivocavoca kuze kube yilapho unesifo esibonakalayo, kodwa sibekezeleleka.
6. Kunconywa ukuqeqesha izingubo ezikhululekile ezingafaki imithwalo yegazi.
7. Ukuze uqedele ukunweba ukubhula okuphumuzayo, okuzokwenza ukuba imisipha kanye namalunga axhuze.