I-Lumbar Stretches: Ungakwenza Kanjani Ukuzivocavoca

-Delile

• Ukuzivocavoca 1 - Ukulala ngomhlane
• Ukuzivocavoca 2 - Ukulala esiswini sakho
• Ukuzivocavoca 3 - Ukuma

Ukuzivocavoca okwelula nokuqinisa imisipha engezansi emuva kusiza ekwandiseni ukuhamba ngokuhlanganyela kanye nokuguquguquka, kanye nokuma okulungile nokuqeda izinhlungu ezisezingeni eliphansi.

Ukwelula kungenziwa ekuseni kakhulu, ngesikhathi sekhefu emsebenzini, ukunciphisa ukuqina kwemisipha, noma ebusuku, ngesikhathi sokulala, ukulala ukhululeke kakhudlwana.

Ukuzivocavoca 1 - Ukulala ngomhlane

Ukwelulwa okulandelayo kufanele kwenziwe nomuntu olele ngomhlane kumatilasi noma ukusekelwa okunethezekile:

1. Beka izingalo zakho ngaphezu kwekhanda lakho, uzelule ngenkathi welula imilenze yakho. Qhubeka welula imizuzwana eyi-10 uphumule;
2. Goba umlenze owodwa bese ugcine omunye uqondile. Ngemuva kwalokho, phakamisa umlenze oqondile, ngosizo lwethawula elihlala onyaweni, ukuze wenze i-engeli yama-degree angama-45 phansi noma ukuze umlenze uphakame kwelinye idolo. Hlala kulesi sikhundla imizuzwana eyi-10, uphumule futhi uphinda ama-5. Bese, wenze ukuzivocavoca ngomunye umlenze;
3. Kusesimweni esifanayo, goba omunye wemilenze, ubambe idolo eduze kwesifuba, imizuzwana eyi-10. Ngemuva kwalokho, ukuzivocavoca okufanayo kufanele kwenziwe ngomunye umlenze, kuphindwe izikhathi ezi-5 kulowo nalowo;
4. Gobisa amadolo womabili uwahambise kancane uye ngaphandle, ujikelezisa izinyawo ukuze amathe ezinyawo ahlangane, usakaze amadolo ngangokunokwenzeka, futhi ubambe imizuzwana eyi-10. Khululeka bese uphinda amahlandla ama-5. Lesi sikhundla singadala ukungakhululeki okuncane, kepha-ke, uma umuntu esezinhlungwini, kufanele agweme ukusabalalisa amadolo kuze kube manje;
5. Nyakazisa izinyawo zakho, yenza isivumelwano nesisu sakho uphakamise okhalweni, uhlale kule ndawo imizuzwana eyi-10. Nethezeka bese uphinda lo msebenzi izikhathi eziwu-5;
6. Gcina amadolo egobile, beka izandla zakho ngemuva kwekhanda lakho, uphakamise kuze kube yilapho amahlombe akho ephakama phansi, eyibambe kule ndawo imizuzwana eyi-10. Phinda izikhathi ezi-5.

Ukuzivocavoca 2 - Ukulala esiswini sakho

Ukuzivocavoca okulandelayo kufanele kwenziwe nomuntu olele ngesisu kumatilasi noma ukusekelwa okunethezekile:

1. Lala ngesisu, uphumule endololwaneni, ugcine imisipha yakho yangemuva ikhululekile nekhanda lakho liqondile, uhlale kule ndawo imizuzwana eyi-10. Phinda izikhathi ezi-5;
2. Beka umcamelo ngaphansi kwesisu nomunye ngaphansi kwesiphongo bese uthinta izinqe. Phakamisa umlenze wangakwesokudla nengalo yangakwesokunxele imizuzwana eyi-10 bese uphinda ngomlenze wesobunxele nangengalo yangakwesokudla. Phinda lo msebenzi izikhathi ezi-5.

Ukuzivocavoca 3 - Ukuma

Ukuzivocavoca okulandelayo kufanele kwenziwe umile, phansi njalo:

1. Izinyawo zakho zihlukaniswe ububanzi behlombe, beka izandla zakho okhalweni;
2. Kancane ujikeleze okhalweni lwakho ngakwesobunxele, ngaphambili nangakwesokudla nangemuva bese uphinda futhi;
3. Bese, uphinda ukunyakaza ohlangothini oluhlukile, kwesokudla, ngaphambili, kwesobunxele nangemuva, bese uphinda futhi;
4. Ekugcineni, yehlisa izingalo zakho emzimbeni wakho.

Lezi zivivinyo akufanele zenziwe ngabantu abanokulimala emhlane ongezansi noma abasanda kuhlinzwa.