Isisu esihle nesisicathulo yiphupho labesifazane abathile nokuziqhenya kwabanye. Ukuze uyipumputhe, udinga ukwenza umzamo omkhulu futhi ugcine imithetho ethile.
Imithetho eyisisekelo
- Ukuzibandakanya ngokuphumelelayo kusukela ekuseni kakhulu, okungukuthi, ngokushesha emva kokuvusa ukwenza izindlela eziningana. Ngakho, umzimba uzoqala ukudla amafutha agcinwe. Kodwa-ke, uma kungenakwenzeka, khona-ke ungaqhuba ukuqeqeshwa nganoma yisiphi isikhathi esikahle kuwe.
- Akunconywa ukuphambanisa umshini ngesikhathi sokuya esikhathini, ngoba lokhu kungakhuphula ukuphuma kwegazi noma kungabangela ukubonakala kobuhlungu ngenxa ye-spasm muscle.
- Uma usebenza emshinini, kubalulekile ukuthi ungawudluli, uma usebenza kanzima futhi wenze okuphindaphindiwe okuningi, ungathola ukuthi imisipha yomshini wesisu ngenxa yokusebenza ngokweqile kuyoyeka ukuphendula ngokufanele umthwalo futhi yonke imizamo ngeke iphumelele.
- Ngaphezu kokuqeqeshwa, kufanele uhambisane nokudla okunempilo. Khipha ngokuphelele ama-sweet, ephunga kanye namafutha. Phuza kuphela amanzi angabonakali. Yidla okuningi kokudla kwamaprotheni.
Isiyinkimbinkimbi sokuzivocavoca
Ukuzivocavoca inombolo 1 kuzosiza ukupompa ingxenye engaphezulu ye-press kanye ne-muscle rectus. Themba ngemuva kwakho, imilenze, ukuguqa ngamadolo ukufaka ububanzi bamahlombe. Kuwo wonke umsebenzi, i-lumbar spine igxilile phansi. Amandla ngemuva kwekhanda enqabeni, ama-elbows ahlukanisile. Umsebenzi wakho ukuqinisa amahlombe nesifuba njengoba uphuma emadolweni akho, futhi uma uthola inhalation ubuyele esimweni saso sokuqala.
Ukuzivocavoca inombolo 2 umthwalo oyinhloko uzoba oqondile, owehlukeneyo, kanye nemisipha yangaphakathi, oblique nangaphandle. Ukulala phansi, udinga ukuphakamisa imilenze yakho ukuze ama-shins afane nephansi. Izandla ezikhundleni, njengokusebenza okudlule. Umsebenti wakho ukukhipha umlenze owodwa phambili ukuthi phakathi kwawo kanye phansi kukhona ama-degree angu-45, futhi uhlakaza ihlombe ehlombe kusukela phansi ne-elbow emadolweni aguqe. Uma u-inhalation, udinga ukubuyela esimweni sokuqala bese uphinda into efanayo, kodwa nge-oda elihlukile, okungukuthi, ukushintsha umlenze wakho. Bamba umshini wokuzivocavoca wonke umsebenzi ekungezwani.
Ukuzivocavoca inombolo 3 kuzonikeza umthwalo phansi komshini . Themba ngemuva kwakho, bese ubeke izandla zakho emzimbeni noma ngemuva kwekhanda lakho. Udinga ukuphakamisa imilenze yakho ngokuphefumula ukuze bakha i-angle engakalungi nomzimba. Uma kunzima ukugcina imilenze yakho iqondile, ungawagoba kancane emgodini wakho. Uma u-inhalation, buyela esimweni sokuqala. Uma ufuna ukuncintisana nokuvivinya umzimba futhi ukwandise umthwalo, zama ukungathinti phansi ngezinyawo zakho, uzigcine njalo ngesisindo.
Ukuzivocavoca inombolo 4 kuzosiza ukupompa imisipha ye-oblique yomshini. Themba empileni yakho, bhonqa amadolo bese uwadonsa esifubeni ngangokunokwenzeka. Kufanele ukhululeke kule ndawo. Amandla ngemuva kwekhanda ekukhiweni, futhi izinkalo zihlukanisile ezinhlangothini. Umsebenzi wakho wokuphefumula ukuqondisa imilenze yakho ngendlela efana nofana phansi. Buyela esimweni sokuqala.
Ukuzivocavoca inombolo 5 kuzokwandisa umthwalo emisipha ye-oblique. Isikhundla sokuqala ngakwesobunxele, welula ingalo yesokunxele phambili futhi uncike entendeni yesandla, bese ubeka isandla sokunene ngemuva kwekhanda, bese udweba eceleni. Kufanele uqambe amanga ukuze umzimba udale umugqa. Umsebenzi wakho wokuphefumula ukudonsa ihlombe elungile bese ufika ezinqulwini ngangokunokwenzeka, futhi izinkalo zakho zihlangabezane nekhanda lakho. Bambelela kuma-akhawunti amaningana futhi ku-inhalation ubuyele esimweni sokuqala. Hlola njalo ukuthi imilenze yakho isolwe futhi igxiliwe ngokuqinile. Yenza okuphindaphindiwe okungu-20, bese uphinda okufanayo ngakolunye uhlangothi.
Uma uhlala wenza lezi zivivinyo futhi ugcine yonke imithetho, khona-ke ngenyanga uzobona isisu esisindayo ngenkululeko enhle. Khumbula ukuthi esikhathini esizayo umshini awunqamuki, udinga ukuqhubeka nokuqeqesha futhi uhambisane nesondlo esifanele.