Yini Esiza Ukukhulisa Ukusakazwa Kwemilenze Yakho?

-Delile

• Ukunyakaza!
• Uhamba
• Lapho ulele phansi
• Ukumpompa iqakala
• Amadolo agobile
• Ukuphakamisa umlenze
• Lapho uhleli
• Kuphakama isithende nozwane
• Ukuzungezisa iqakala
• Inkonyane welula
• Ibhande noma binde elula
• Ukwelulwa kwe-foam foam
• Lapho umile
• Ukuphakamisa isithende
• Umlenze umile
• Izikwele
• Ukuzivocavoca ibhola
• I-Yoga yokusakazwa kwemilenze
• Izitokisi zokucindezela
• Ezinye izinto eziwusizo
• Amathiphu wokungazivocavoci umzimba
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukunyakaza!

Kunezindlela zokuthuthukisa ukujikeleza emilenzeni yakho, noma ngabe ungakanani izinga lomsebenzi wakho - noma ulele embhedeni. Sibheka ukunyakaza okuthile okuwusizo futhi kufaka phakathi amathiphu wokungazivocavoca umzimba ukusiza ukujikeleza kwemilenze.

Kulokhu, ukunyakaza kufaka phakathi kokubili lokho okwaziyo ukukwenza usebenzisa imilenze yakho nohla lokwenziwa kwezinto ezinyakazayo ezisizayo.

Uhamba

Noma yiliphi inani lokuhamba isincomo sokuqala sokuthuthukisa ukusakazwa. Ungaqala okuncane, uthathe uhambo olufushane, noma imizuzu emihlanu nje ngosuku.

Uma ukwazi ukwenza okuningi, khulisa isikhathi sakho noma ijubane kancane kancane.

ukuthi ngisho nokwenyuka okuncane esikhathini osisebenzisa nsuku zonke kungaba nezinzuzo.

Lapho ulele phansi

Nazi izivivinyo ezintathu ongazenza noma kunini uma ulele.

Zingasiza kakhulu uma ulele embhedeni nganoma yisiphi isikhathi, njengokuhlinzwa, noma nganoma yisiphi esinye isizathu lapho kubalulekile ukugcina ukusakazeka emilenzeni yakho ukuvimbela amahlule egazi.

Ukumpompa iqakala

1. Ulele ngomhlane izinyawo ziqonde phambili, shintsha unyawo lwakho ukunyakazisa izinzwane zakho amahlandla ayi-10.
2. Ungakwenza lokhu ngonyawo olulodwa ngesikhathi noma kokubili ndawonye.
3. Phinda ukudonsa iqakala okungenani kanye ngehora.

Amadolo agobile

1. Ulele ngomhlane izinyawo ziqonde phambili, gudlulela idolo elilodwa phezulu esifubeni sakho bese ubuyela phansi.
2. Phinda izikhathi eziyishumi.
3. Phinda usebenzise omunye umlenze wakho.
4. Phinda ukugoba kwamadolo okungenani kanye ngehora.

Ukuphakamisa umlenze

1. Ulele emhlane wakho imilenze iqonde phambili, goba idolo elilodwa ngenkathi ugcina unyawo lwakho luyisicaba.
2. Ukugcina omunye umlenze uqonde futhi “ukhiyiwe,” uwuphakamise phezulu kuze kube yilapho amadolo akho esezingeni elifanayo.
3. Yehlisa umlenze kancane, ngokunyakaza okulawulwayo.
4. Phinda izikhathi eziyishumi.
5. Phinda ngomunye umlenze wakho.
6. Yakha ukuphindeka okuningi ngokwazi.

Qala kalula ngamaphampu amaqakala kanye nokugoba kwamadolo. Faka kwezinye izivivinyo zokuqinisa njengoba ukwazi.

Umhlinzeki wezokunakekelwa kwempilo angakusiza ukuthi wakhe inqubo efanelekile yesimo sakho.

Lapho uhleli

Ungakwenza lokhu kuzivocavoca noma kunini lapho uhleli khona, kungaba edeskini, noma ugibele imoto noma ibhanoyi.

Kuphakama isithende nozwane

1. Uhlezi ngezinyawo zombili phansi phambi kwakho, phakamisa zombili izithende bese ubamba imizuzwana emi-3.
2. Phinda izikhathi eziyi-10 noma ngaphezulu.
3. Phinda amalifti, kepha kulokhu phakamisa izinzwane zombili izinyawo.

Ungahluka lo msebenzi ngokushintsha ukuphakanyiswa kwesithende nokuphakamisa uzwane ngokunyakaza okuzinzile. Noma phakamisa isithende ngonyawo olulodwa nezinzwani kolunye unyawo ngasikhathi sinye.

Ukuzungezisa iqakala

1. Uhlezi ngezinyawo zombili phansi, phakamisa unyawo lwakho phezulu kancane.
2. Zungezisa iqakala amawashi izikhathi eziyi-10 bese uphikisana nokuhamba kwewashi izikhathi eziyi-10.
3. Phinda ngenye inyawo.

Inkonyane welula

1. Ukuhlala phansi ngezinyawo zombili phansi, welula umlenze owodwa phambi kwakho.
2. Phakamisela izinzwane zakho kuwe bese ugoba iqakala lakho.
3. Bamba welule imizuzwana emi-3 bese wehlisa unyawo lwakho phansi.
4. Phinda izikhathi eziyi-10 noma ngaphezulu.
5. Phinda ngomunye umlenze.

Ungazama futhi lokhu ukushintshanisa umlenze owodwa ngemuva komunye.

Ibhande noma binde elula

Ungathola nokwelulwa kwethole ngokwelula ngesandla umlenze wakho usebenzisa ibhande lokuzivocavoca noma noma yikuphi ubude bokunethezeka bento njengethawula noma ibhande.

1. Hlala phansi (noma embhedeni) imilenze yakho iqonde ngqo phambi kwakho.
2. Loop ibhande elizungeze phakathi konyawo olulodwa bese ubamba imikhawulo.
3. Ukugcina umlenze wakho uqonde, donsa ibhande uze uzwe welula enkonyane lakho.
4. Bamba ukwelulwa cishe imizuzwana engama-30.
5. Phinda kathathu, uphumule unyawo lwakho phakathi kokunwebeka.

Ukwelulwa kwe-foam foam

Ukuhamba okufanayo abantu abakwenzayo nge-roller foam ukunciphisa ukuncipha kwemisipha nokwelula imisipha nakho kungasiza ngokugeleza kwegazi.

• Ngenkathi uhleli phansi, faka iroli yegwebu ethambile ngaphansi kwamaqakala akho bese uyigoqa ngaphansi kwamathole akho.
• Ngenkathi uhleli phansi, faka i-roller ethambile ngaphansi kwamathanga akho bese uyigoqa ngaphansi kwezintambo zakho.

Ngenye indlela, ungahambisa induku yokubhoboza i-massage ngezandla zakho ezindaweni ezifanayo zemilenze yakho ngenkathi uhleli phansi noma esihlalweni.

Gwema ukudlula kumajoyinti akho noma ezindaweni ezinamathambo.

Lapho umile

Nazi izivivinyo eziyisisekelo ongazenza umile noma uzifudumeze ngaphambi kokunye ukuzivocavoca. Futhi ziyizindlela ezinhle zokwandisa ukusakazeka kwegazi lapho uthatha ikhefu ekuhlaleni.

Ukuphakamisa isithende

1. Bamba esihlalweni ukuze ulinganise.
2. Phakamisa izithende zakho kancane ukuze ume kuma-tiptoes.
3. Yehlisa izithende zakho kancane ngokunyakaza okulawulwayo.
4. Phinda izikhathi eziyishumi bese usebenza kuze kube ngaphezulu kokuphindwayo.

Umlenze umile

1. Bamba esihlalweni ukuze ulinganise.
2. Phakamisa unyawo olulodwa, ukuze isisindo sakho sibe semlenzeni owodwa kuphela.
3. Bamba isikhundla amasekhondi ayi-10.
4. Phinda, ume komunye umlenze.
5. Kancane kancane zakha ukubamba isikhundla imizuzwana engama-30 bese kuba yimizuzwana engama-60.
6. Uma ukwazi, khulisa ubunzima ngokubambelela esihlalweni ngesandla esisodwa, bese kuba umunwe owodwa, futhi ekugcineni ngaphandle kokubamba nhlobo. Ungazama futhi ukuma komlenze ngamehlo akho avaliwe.

Izikwele

1. Yima ngezinyawo zakho ngokuhlukana kobubanzi besinqe.
2. Ukugcina ingaphakathi lakho liqinile, yehlisa umzimba wakho ngokunethezeka.
3. Isisindo sakho kufanele sishiye ezithendeni zakho, umhlane wakho kufanele ube isicaba, kuthi ngemuva kwakho kunwebe.
4. Qala nge-squat engajulile futhi ukwandise ukuthi uhla kangakanani lapho uthola amandla. Amadolo akho akufanele adlule izinzwane zakho.
5. Phinda izikhathi ezimbalwa, wandise inani lezimpinda njengoba ukwazi.

Ukuzivocavoca ibhola

1. Ukuma eduze kodonga, faka ibhola phakathi nendawo yomhlane wakho nodonga. Ibhola lisiza ukuvikela umhlane wakho.
2. Shelelisela ezansi esikhungweni, ugcine umqolo wakho uqonde ngenkathi ucindezela ibhola. Isikwele esiphansi ngangokunokwenzeka kahle.
3. Buyela emuva endaweni yakho yokuqala.
4. Phinda izikhathi eziyishumi.

Ungenza futhi lokhu kuhamba okuhleliwe ngomhlane wakho ngqo odongeni.

I-Yoga yokusakazwa kwemilenze

I-Yoga iyiyo. Eminye imiphumela yokwelapha ye-yoga ifaka phakathi ukusiza ukwehlisa umfutho wegazi nokwenza ngcono ukuguquguquka.

Ukugeleza kwe-Yoga kungahluka kusuka kumnene kuya kokukhulu. Ungazama:

• kubeka okufanele kakhulu umfutho wegazi ophakeme
• zibhekise kubantu ngenkathi bekhulelwe
• zibeka uma uphila nesifo sikashukela

Izitokisi zokucindezela

Ukucindezela amasokisi kungasiza ekwenzeni ukugeleza kwegazi lakho, nokunciphisa ukuvuvukala nobuhlungu.

Ukucindezelwa kuvela endwangwini ekhethekile yokunwebeka eyenzelwe ukulingana ngokuqinile phezu kwemilenze yakho engezansi namaqakala noma ngaphezu kwamathanga nemilenze yakho.

Umhlinzeki wezokunakekelwa kwempilo angancoma ukugqoka amasokisi okucindezelwa ngemuva kokuhlinzwa ukuvimbela amahlule egazi. Bangancoma futhi ukuthi amasokisi aminyene okusiza ngemithambo ye-varicose noma ukungasebenzi kahle kwe-venous.

Abanye abantu bagqoka amasokisi aminyene okugcina imilenze yabo ithokomele uma benomsebenzi lapho bemi khona kakhulu. I-pantyhose yokusekela, kungaba ukusekelwa okulula noma okuqinile, nakho kungasiza.

Izitokisi zokucindezelwa ziza ngamazinga ahlukene wokucindezelwa kusuka kumnene kuya kokuqinile.

Ziza ngokuhlukile:

• izinto zokwakha
• imiklamo
• ubukhulu
• ukuphakama

Khuluma nomhlinzeki wezokunakekelwa kwempilo mayelana nokuthi hlobo luni nokuphakama kwamasheya okucindezela abakutusa ngesimo sakho.

Ungahle udinge ukuzama izinhlanganisela eziningana ukuthola isitayela esikahle kakhulu nesisebenza kahle kuwe.

Amanye amasheya wokucindezelwa kwamandla kadokotela angahlanganiswa nomshuwalense wakho wezokwelapha, kuya ngesimo esibangela ukusakazeka kwakho okungalungile.

Ezinye izinto eziwusizo

• I-wedge wedge noma imicamelo. Ukuphakamisa imilenze yakho ngenkathi ulele kungasiza ukujikeleza kwegazi lakho futhi kuvimbele ukuvuvukala. Kungcono ukuphakamisa imilenze yakho ngaphezu kwezinga lenhliziyo yakho. Imicamelo emise okwesigege yenza lokhu kube lula ukukwenza. Ungasebenzisa futhi imicamelo noma izingubo ezigoqiwe onazo ukuze uphakamise imilenze yakho embhedeni ukusiza ukujikeleza.
• Isihlalo sezinyawo. Uma uhleli, sebenzisa isihlalo sezinyawo noma i-hassock ukuphakamisa imilenze yakho nokusiza ukusakazwa.
• Ngaphansi kwedeski. Uma uhlala kakhulu noma uma uchitha isikhathi phambi kwethelevishini, idivaysi yomjikelezo wedeski elingaphansi ingaba utshalomali omuhle. Kunezinhlobo eziningi nezinhlobo zemijikelezo yama-elliptical ongayithenga ku-inthanethi. Amanani ayahluka ngokuya ngokukhetha kwakho. Ukutshova ngonyawo lapho uhleli kwandisa ukusakazeka kwemilenze yakho, uzivocavoca imisipha, futhi ushise amakhalori.
• Izithasiselo. Amakhambi amaningi namavithamini kucatshangwa ukuthi akhulisa ukugeleza kwegazi jikelele. Qiniseka ukuthi ukhuluma nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokuthatha noma iziphi izithako zokuthuthukisa ukujikeleza kwegazi. Ezinye izithasiselo zingaba nemiphumela emibi uma zithathwa ngemithi ethile.
• I-chestnut yamahhashi. Obunye ubufakazi bubonisa ukuthi ukukhishwa kwe-chestnut yamahhashi ethathwe njengesengezo sokudla kusiza ekujikelezeni kwegazi emilenzeni. Ucwaningo luka-2015 lwathola ukuthi i-chestnut yamahhashi yayisebenza kahle njengokugqoka amasokisi aminyene.
• upelepele we-cayenne. I-pepper Cayenne, ikakhulukazi ngefomu le-powder, yandisa ukujikeleza kwegazi, ngokusho kokubuyekezwa kwezifundo kwe-2018.

Amathiphu wokungazivocavoci umzimba

Izinguquko zokuphila zingasiza ukukhulisa ukujikeleza kwegazi emilenzeni yakho nakukho konke.

Nayi eminye imihlahlandlela:

• Yeka ukubhema, uma ubhema. Ukubhema kunomthelela omubi ekujikelezeni kwegazi. I-nicotine ivimbela ukugeleza kwegazi ngokubangela imithambo yegazi ukuba iqine.
• Hlala u-hydrated. Uma unamanzi amaningi, inhliziyo yakho inomsebenzi olula wokumpompa igazi ngemithambo yakho yegazi iye emisipheni yakho. Ukuthi ungakanani amanzi odinga ukuwaphuza kuya ngezinga lomsebenzi wakho, isimo sezulu, nohlobo lwezingubo ozigqokayo, ngokusho kwe-American Heart Association (AHA). Uma ulinda uze womele ukuphuza, usuvele uphelelwe amanzi emzimbeni, ngokwe-AHA.
• Phuza itiye. ukuthi ama-antioxidants asetiyeni angathuthukisa ukusakazeka, phakathi kwezinye izinzuzo. Lokhu kuyiqiniso kukho kokubili itiye elimnyama netiye eliluhlaza. Itiye i-Oolong linezinto ezikhethekile ngenxa yendlela elicutshungulwa ngayo.
• Yidla ukudla okunomsoco. Faka ukudla okwaziwa ngokwandisa ukujikeleza kwegazi, njengezinhlanzi ezinamafutha, ugarlic, isinamoni no-anyanisi.
• Zama ukubhucunga umzimba. Ukubhucungwa ngobungcweti kungasiza ukujikeleza kwegazi lakho. Kungakusiza futhi ukuba uphumule futhi wehlise ukucindezeleka. Ungasebenzisa futhi ukuzitholela ngokwakho imilenze yakho.
• Thatha okugeza okufudumele. Imiphumela yokugeza okushisayo noma okufudumele ekujikelezeni kwegazi akukuhle njengokuzivocavoca umzimba, kodwa kungasiza.
• Zama ukugeza kwe-sauna. Ukujikeleza kwegazi okwandisiwe kungenye yezinzuzo zesayensi zokusebenzisa njalo i-sauna. Khuluma nomhlinzeki wezempilo ngaphambi kokuzama i-sauna.

Ukuthatha

Uma une-circulation engafanele emilenzeni yakho, ungathatha izinyathelo ezithile ukukhuphula ukugeleza kwegazi lakho.

Ukukhulisa ukunyakaza kwakho kungenye yezinyathelo ezibaluleke kakhulu ongazithatha ukwenza ngcono ukusakazwa kwegazi.

Khuluma nomhlinzeki wezokunakekelwa kwempilo. Bangakusiza ukuthi wakhe uhlobo lwemithi olusebenza kangcono kuwe.