Ukulungiswa okungama-4 kwamahlombe ayindilinga nokuma okungcono

-Delile

• 1. Ikati lenkomo
• 2. Ngaphezulu kwesandiso sesifuba sekhanda
• 3. Ukuphefumula okujulile
• Awufuni ukwenza umkhuba wokuphefumula?
• 4. Ukuhlolwa kokuma komzimba
• Yini ebangela amahlombe ayindilinga?
• Ukuthatha

Uma usebenza emsebenzini odinga ukuhlala isikhathi eside, khona-ke amahlombe akho kungenzeka aqhubekele phambili esikhathini esithile. Lokhu kwenzeka ikakhulukazi kubasebenzi basehhovisi nabashayeli bamaloli.

Uma amahlombe akho eqhubekele phambili, kunokulungiswa okulula kwamahlombe ayindilinga. Kudinga ukukhumbula nokuphinda izivivinyo ezithile.

Lokhu kuzivocavoca kungakusiza ukuthi ubuyise isandla esiphezulu ekumeni kwakho nasenhlalakahleni yonke.

1. Ikati lenkomo

I-Cat-Cow Pose iyindawo ejwayelekile ye-yoga. Ungazijwayeza i-yoga emakilasini aqondisiwe noma uwedwa. Izimo eziningi ze-yoga eziyisisekelo zingenziwa ekhaya.

Le pose ethile isiza ukukhomba emuva nasesifubeni. Lezi yizindawo ezithinteka ikakhulu ngamahlombe ayindilinga.

Ukwenza lokhu:

1. Qala ngokuguqa kuzo zonke izinyawo kumata noma phansi.
2. Ukuqinisekisa ukuqondanisa okufanele, beka izandla zakho ngqo ngaphansi kwamahlombe akho, izinkalo zakho zihlukaniswe ububanzi behlombe, nomgogodla wakho ungathathi hlangothi.
3. Izinyawo zakho kufanele zishintshaniswe nesitshalo, okusho ukuthi ukhomba izinzwane zakho kude nomzimba wakho. Ukwenza lokhu, phezulu konyawo lwakho kuzothinta phansi.
4. Ukuze ungene esigabeni sekati esiya phezulu sokuzivocavoca, khipha umoya bese uphushela umgogodla wakho phezulu lapho uzokwazi ukuya ophahleni kahle.
5. Okwamanje, isilevu sakho sizongena esifubeni sakho.
6. Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10.
7. Okulandelayo, shintshela esigabeni senkomo esezansi ngokuhogela okokuqala. Khululeka kancane ngemuva bese uvumela isisu sakho sicwilize phansi.
8. Lokhu kufanele kuhambise amahlombe akho ehlombe ndawonye futhi kubangele ukuba umhlane wakho uguquke.
9. Bamba lokhu amasekhondi ama-5 kuye kwayi-10 bese ubuyela endaweni yokuqala yokungathathi hlangothi.
10. Phinda izikhathi ezimbili kuya kwezi-3.

2. Ngaphezulu kwesandiso sesifuba sekhanda

Kungenzeka ukuthi usibonile isifuba esiqinile kunesesejwayelekile kusuka emahlombe ayindilinga.

Lokhu kungenzeka kubangelwa ukuma kancane kwamahlombe ayindilinga okwenza imisipha yesifuba ifinyeze futhi iqine.

Ukwelulwa kwesifuba kuzosiza ukuvula umzimba wangaphambili.

Ukwenza lokhu:

1. Qala uhlezi noma umile uphakamise izingalo, izindololwane zigobile, nezandla zakho zixhunywe ngemuva kwekhanda lakho.
2. Cabanga ukuthi ibhola lomphebezo lihleli phakathi kwamahlombe akho njengoba ucindezela ngobumnene amahlombe ehlombe ukuliqinisa.
3. Bamba lokhu kunweba imizuzwana engu-15 kuya kwengu-30. Khumbula ukuphefumula.
4. Phinda izikhathi ezimbili kuya kwezi-3.

Yenza lokhu kuhamba kube ngokunethezeka ngokulungisa ukuphakama kwezandla zakho. Isibonelo, ungabeka izandla zakho ngaphezulu kwekhanda lakho noma ngisho namasentimitha ambalwa ngaphezu kwekhanda lakho ukuthola ukwelula okwehlukile.

Ukuze welule ngokujulile, zama ukwenza lokhu ngemuva kokugeza okufudumele noma ngemuva kokuzivocavoca okulula njengokuhamba, lapho imisipha yakho ifudunyezwa.

3. Ukuphefumula okujulile

Lokhu kulungiswa kufaka into sonke esikwazi ukuyenza: phefumula!

Lapho amahlombe ethu nomhlane ongaphezulu uzungeza uye phambili, lokhu kungathinta ukuphefumula ngokwenza kube nzima ukunyakaza kokuphefumula kwesifafazi kanye nolwambo lwezimbambo, okwenza ukuphefumula kuzwakale kungajulile.

Ukuma kuthinta ukuphefumula, futhi ungasebenzisa ukuphefumula ukushintsha ukuma kwakho. Njengebhonasi, abanye abantu bathola izindlela zokuphefumula indlela enhle yokunciphisa ukucindezeleka.

Ukwenza lokhu:

1. Qala ngokuthola indawo enethezekile enokuphazamiseka okuncane.
2. Ngenkathi ukuma kwakho kungadingi ukuphelela, kufanele kube kuqonde ngokwanele ukuthi isifuba sakho sizizwe sivulekile.
3. Beka isandla ngenhla kwenkaba yakho nesinye enhliziyweni yakho.
4. Vala amehlo akho.
5. Vala umlomo wakho bese uphefumulela phezulu ngamakhala akho. Kufanele uzwe isisu sakho sikhula ngaphansi kwesandla sakho.
6. Bamba ukubalwa okungu-2 kuye ku-4.
7. Phefumulela ngaphandle ngomlomo noma ngamakhala kokunye ukubalwa okungu-2 kuye ku-4.
8. Phinda le nqubo efanayo okungenani imizuzwana engama-60.

Uma umusha ekuphefumuleni okujulile, qala ngamaseshini amafushane ngempela. Njengoba uthola ukunethezeka ngokwengeziwe, ungangeza kancane kancane isikhathi esengeziwe kumkhuba wakho.

Awufuni ukwenza umkhuba wokuphefumula?

Zama ukubona noma ukuzindla kwezithombe eziqondisiwe. Esikhundleni sokugxila ekuphefumuleni kuphela, kunezinye izinketho zokuzindla ongazisebenzisa ukukhulula imisipha nokuthuthukisa ukuqwashisa komzimba (nokuma komzimba).

4. Ukuhlolwa kokuma komzimba

Reverse imikhuba ngokwamukela ukuqwashisa kokuma. Ungakwenza lokhu ngokusebenzisa "isheke lokuma" osukwini lwakho.

Kuyindlela esheshayo nephumelelayo yokubuyisa umzimba wakho ukuze uvumelane ngokwemvelo nezikhundla ezikhuthaza ukuqondanisa okufanele.

Ukwenza lokhu:

1. Qala ngokuma ubhekane nodonga. Ikhanda lakho, izindwani zamahlombe nesinqe kufanele kuthinte udonga. Izithende zakho kufanele zibe ngamasentimitha ayisithupha ukusuka odongeni.
2. Njengoba inhloso ukuthi ube namasentimitha angaphansi kuka-2 phakathi kwentamo yakho nodonga nomhlane wakho nodonga, linganisa izikhala ukuqinisekisa ukuthi ziyahlangabezana nale mfuneko. Okokuqala, phakathi kwentamo yakho nodonga bese kuthi emuva kwakho nodonga.

Emasontweni okuqala okwenza lezi zivivinyo, zihlose ukwenza isheke lokuma kaningi ngangokunokwenzeka. Ukungena ngempela kulo mkhuba, zama ukukwenza kanye ngehora izinsuku ezimbalwa.

Lapho ukuma kwakho kuthuthuka ngokuhamba kwesikhathi, unganciphisa imvamisa yalezi masheke ngenkathi uqhubeka nokwenza ukuqwashisa komzimba.

Kungathatha amasonto ambalwa ukubona ukuthuthuka okukhulu kokuma.

Yini ebangela amahlombe ayindilinga?

Amahlombe ayindilinga ngokuvamile avela ekunyakazeni okuphindaphindayo nasezimeni. "Umbhalo wentamo" udaba olufanayo oluhlobene nokuma komzimba. Leli gama lithola igama lalo kusuka endaweni umgogodla wakho namahlombe okwenzayo lapho ugoba intamo yakho phambili naphansi. Lokhu kwenzeka uma wenza izinto ezifana nokufunda umbhalo, hlola i-Twitter, noma uzama ukushaya amaphuzu akho aphezulu ku-Candy Crush.

Izinkinga ezihlobene nokuma komzimba akuzona kuphela izimbangela zamahlombe ayindilinga. Ezinye izimbangela ezingaba khona zifaka:

• i-thoracic kyphosis, eyaziwa nangokuthi i-roundback, engenzeka ku-osteoporosis
• i-scoliosis, uhlangothi olungajwayelekile lokugoba komgogodla
• ubuthakathaka bemisipha
• isisindo esingeziwe
• ukungalingani kwemisipha, okungavela ngokunganaki imisipha ethile ngesikhathi sokuzivocavoca
• bephethe izinto ezisindayo

Ukuthatha

Uma amahlombe akho ayindilinga abangelwa izingqinamba ezihlobene nokuma, njengokuhlala edeskini noma uhlale ubheke phansi, lezi zivivinyo zingakusiza ukuthuthukisa ukuma kwakho. Ukwenza lokhu kuvivinya umzimba, kanye nokuhlola ukuma njalo, kungasiza nakwezinye izici zempilo yakho, kufaka phakathi ubuthakathaka bokuphefumula nobumsipha.