Ukuzivocavoca okulula oku-5 kokuthuthukisa ukuma ekhaya

-Delile

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Ukuzivocavoca 3
• Ukuzivocavoca 4
• Ukuzivocavoca 5
• Yikuphi ukuvivinya umzimba okusiza ukuthuthukisa ukuma?

Ukulungisa ukuma nokugcina umhlane wakho uqondanisiwe, kunconywa ukuthi ubeke ikhanda lakho phambili kancane emuva, kepha ngaphezu kwalokho, ukuqinisa imisipha yakho yangemuva nakho kubalulekile ukugcina imisipha yakho iqinile futhi amalunga akho ehambisana nomzamo omncane.

Ngezansi kukhona uchungechunge olufushane lokuzivocavoca okungu-5, oku-3 okuqinisa noku-2 kokwelula, okungenziwa ekhaya izikhathi ezi-2 kuye kwezi-3 ngeviki ukulungisa ukuma. Lezi zivivinyo ziqinisa imisipha yangemuva yokwakha uhlobo 'lwebhande' lemvelo, okulungele ukugcina ukuma okuhle

Ukuzivocavoca 1

Ukuzivocavoca kokuqala kuqukethe ukulala ngesisu izandla zakho zihlangene nomzimba wakho bese kufanele uphakamise izingalo zakho bese usuka phansi, ungena emhlane, njengoba kukhonjisiwe esithombeni. Kunconywa ukuphinda kancane, izikhathi ezi-3 kuya kwezi-5.

Ukuzivocavoca 2

Ngenkathi ulele esiswini sakho, kufanele ubeke izandla zakho ohlangothini olufanayo nekhanda lakho bese kufanele uphakamise isifuba sakho phansi, ugcine izingalo zakho ziqondile, njalo ubheke phambili ngqo, ugcine intamo yakho ifana phansi futhi amahlombe akho ekude kusuka ekhanda lakho.

Ukuzivocavoca 3

Kusukela kusikhundla esedlule, kufanele ugcine izandla zakho zisendaweni efanayo, kepha kufanele uhlale ezithendeni zakho, ugcine umhlane wakho uvulekile. Phusha izingalo zakho phansi ukuze ugcine umhlane wakho isikhathi eside ngangokunokwenzeka. Bamba lesi sikhundla imizuzwana engama-30 ngeminithi elingu-1.

Ukuzivocavoca 4

Izinyawo nezandla akusishiyi lesi sikhundla, kepha kufanele welule imilenze yakho ngangokunokwenzeka ukugcina isikhundla sephiramidi. Sebenzisa imisipha yakho yangemuva ukugcina isikhundla esihle, futhi asikho isidingo sokubeka izithende zakho phansi. Bamba lesi sikhundla imizuzwana engama-30 ngeminithi elingu-1.

Ukuzivocavoca 5

Uguqula umhlane wakho, kufanele ubeke izingalo zakho njengoba kukhonjisiwe esithombeni bese uphakamisa i-torso yakho phansi, ugcine lesi sikhundla imizuzwana engama-30 ngeminithi elingu-1.

Uma ukhetha ukulandela ukusebenza kwalezi zivivinyo, bukela ividiyo:

Yikuphi ukuvivinya umzimba okusiza ukuthuthukisa ukuma?

Ukuzivocavoca ibhalansi nokuqinisa imisipha, okufana ne-ballet, ukuqeqesha isisindo nokugibela amahhashi, nakho kuyindlela enhle yokulungisa ukuma komzimba. Ezinye izibonelo ezinhle izinhlobo ezahlukahlukene zomdanso, ama-pilates noma ukubhukuda, isibonelo, ngoba lezi zivivinyo ziqinisa imisipha ye-erector yomgogodla, i-pectorals, isisu kanye nesifunda sethanga langemuva, okwenza kube lula ukugcina ukuma okufanele empilweni yansuku zonke.

Lapho ngaphezu kwesimo esibi kunokuqaqamba emuva noma entanyeni, noma ikhanda elibuhlungu njalo, kunconywa ukubonisana nodokotela bezitho zomzimba ngoba kunezindlela zokwelapha ezifana ne-RPG, eyiGlobal Postural Reeducation, ekwaziyo ukulungisa zonke lezi zimo.