Ufuna Ukukhahlela Umkhuba Wakho Wokulala? Zama Lezi Zindlela Ezi-8

-Delile

• Ziyini izinzuzo zokuma kangcono?
• 1. Yima mude
• 2. Hlala kahle
• 3. Zulazula
• 4. Isilayidi sodonga
• 5. Isimo sengane
• 6. Khama ihlombe khama
• 7. Ipulangwe
• 8. Ibhuloho
• Okubalulekile
• Yisiphi isikhundla sokuhlala esihle kakhulu sokuma okuhle?

Ezweni lanamuhla lanamuhla, kulula kunanini ngaphambili ukuzithola uqhuqha ngocingo noma uwele phezu kwe-laptop amahora amaningi ngesikhathi. Ukuvalelwa esikrinini isikhathi eside, ikakhulukazi uma ungabekiwe kahle, kungalimaza imisipha yakho, amalunga, nemisipha.

Lapho umzimba wakho ujwayela ukuzingelwa amahora amaningi, kungaba lula ukuqhubeka nokuma okufanayo, noma ungekho phambi kwesikrini.

Uma ufuna ukukhahlela umkhuba wakho we-slouching, kukhona izivivinyo namasu alula angasiza. Kule ndatshana, sizobheka izinyathelo eziyi-8 ongazithatha ukunciphisa ubuhlalu nokuthuthukisa ukuma kwakho jikelele.

Ziyini izinzuzo zokuma kangcono?

Ukuma yindlela umzimba wakho omi ngayo lapho umile, uhleli, noma ulele phansi. Ukuma okulungile kubeka ubunzima obuncane emisipheni nasemalungeni akho.

I-Slouching, slumping, nezinye izinhlobo zokuma kabi kungadala ukungezwani kwemisipha, kanye nobuhlungu beqolo, ubuhlungu bamalunga, nokuncipha kokujikeleza kwegazi. Ukuma kabi kungaholela nasezindabeni zokuphefumula nokukhathala.

Izinzuzo zokuma kahle zifaka:

• Ibhalansi ethuthukisiwe. Ukuba nokulinganisela okungcono kwehlisa kuphela ingozi yokuwa, futhi kungathuthukisa nekhono lakho lezemidlalo.
• Ubuhlungu obuncane emuva. Ukuma okuhle kubeka ukucindezeleka okuncane nokungezwani kuma-disks naku-vertebra emgogodleni wakho.
• Ingozi engezansi yokulimala. Ukuhamba, ukuma nokuhlala kahle kunciphisa ubunzima emisipheni yakho, emajoyintini nasemigudwini.
• Ukukhathala okuncane. Lapho imisipha yakho isetshenziswa kahle, ingasiza ukonga amandla akho.
• Zimbalwa izinhlungu zekhanda. Ukuma okungafanelekile kungabeka ubunzima obengeziwe entanyeni yakho, okungaholela ekuphathweni ikhanda elibuhlungu.
• Ukuphefumula okuthuthukisiwe. Ukuma okuhle kuvumela amaphaphu akho ukuba akhule ngokugcwele, kukuvumela ukuba uphefumule kalula.
• Ukusakazwa okungcono. Lapho izitho zakho ezibalulekile zingacindezelwe yi-slouching, kungasiza igazi lakho ukuba ligeleze kalula ngemithambo yegazi kanye nezitho zakho.

Isinyathelo sokuqala sokungalali ukwazi ukuqina komzimba wakho. Sivame ukubambeka kakhulu kulokho esikwenzayo size sikhohlwe ukuhlola ukuma kwethu.

Kwenze umkhuba ukuhlola ukuma kwakho usuku lonke. Qaphela ukuthi umi kanjani, uhleli kanjani, noma uhamba kanjani. Yenza ukulungisa noma nini lapho uzithola ulele noma uzingela umhlane noma amahlombe, noma uphushela ikhanda noma intamo yakho phambili ukuze ubuke isikrini.

Amasu nokuzivocavoca okulandelayo kungakusiza ukunciphisa i-slouching futhi usebenzise ukuma okuhle esikhundleni salokho.

1. Yima mude

Ungahle unganaki kakhulu ukuthi ume kanjani, kepha kungenza umehluko omkhulu ekumeni kwakho. Ukuze ume ngokuma okuhle, gcina lawa macebiso engqondweni:

• Yima uqonde futhi ube mude amahlombe akho ekhululekile bese uhlehlela emuva kancane. Cabanga ngentambo engabonakali edonsa ikhanda lakho ngobumnene ophahleni.
• Yima ngezinyawo zakho ziqhelelene nobubanzi behlombe, nesisindo sakho ikakhulu kumabhola ezinyawo zakho.
• Gcina amadolo akho egobile kancane.
• Tuck esiswini sakho.
• Gcina izinga lekhanda lakho, ungagobeli phambili, nezindlebe zakho phezu kwamahlombe akho.
• Susa isisindo sakho kusuka ezinzwaneni zakho kuye ezithendeni zakho, noma ukusuka kolunye unyawo kuye kolunye uma kufanele ume endaweni eyodwa isikhathi eside.

2. Hlala kahle

Lapho uhlezi, gcina lawa macebiso engqondweni ukuqinisekisa ukuthi usebenzisa ukuma okuhle:

• Hlala uqonde amahlombe akho ekhululekile, kepha ungakhothanyisiwe noma ube yindilinga.
• Khetha ukuphakama kwesihlalo okuvumela ukuthi ugcine izinyawo zakho zitshalwe zaqina phansi. Gwema ukweqa imilenze yakho.
• Gcina amadolo akho elingana noma aphakeme kancane kunokhalo lwakho.
• Hlala emuva esihlalweni sakho ukuze isihlalo emuva sisekele umgogodla wakho.
• Naka isikhundla sakho sekhanda. Ungavumeli ikhanda lakho nesilevu lihlale phambili emahlombe akho.
• Gcina izindlebe zakho ziqondaniswe namahlombe akho.
• Gcina isikrini sakho sekhompyutha sisezingeni leso ukuvimbela intamo yakho ekugoqeni iye phambili noma emuva.

3. Zulazula

Ukubamba isikhundla esisodwa, noma ngabe uhleli noma umile, isikhathi eside kungadala ukungezwani kwemisipha, ukungaphatheki kahle nokukhathala. Imiphumela ingaba mibi ngokwengeziwe uma usesikhundleni esisheshayo.

Ukuvimbela ubuhlungu bemisipha nokukhathala, yenza iphuzu lokusukuma, welule, futhi uzulazule okungenani imizuzu embalwa njalo ngehora. Setha i-alamu efonini yakho ukukukhumbuza ukuthi uvuke unyakaze.

Kungasiza futhi uma ungenza umsebenzi ohlukile odinga ukuthi usebenzise imisipha ehlukile kuleyo oyisebenzisayo uhleli noma umile.

4. Isilayidi sodonga

Uma ngabe uhleli endaweni eyodwa isikhashana, isilayidi sodonga siyindlela enhle yokusetha kabusha umzimba wakho futhi ukukukhumbuza ukuthi ukuma okuhle okuqondile kuzizwa kanjani. Kungasiza futhi ukukhulula ukuqina entanyeni nasemahlombe akho.

Ukwenza isilayidi sodonga:

1. Yima ngomhlane, ngesinqe, emahlombe nasekhanda ucindezele uqinise udonga. Izinyawo zakho zingaba yizinyawo noma ezimbili kude nodonga ukukusiza ubeke kahle umzimba wakho.
2. Gcina ukuthambekisa okhalweni lwakho ukuze kungabikho i-arch ngemuva kwakho. Gcina amadolo akho egobile kancane.
3. Nweba izingalo zakho ziqonde ngaphezu kwakho ngemhlane wezandla zakho odongeni. Lesi isikhundla sakho sokuqala. Ungakuthola kunzima ukuphakamisa izingalo zakho phezulu ekuqaleni, futhi lokho kulungile. Baphakamisele kude ngangokunokwenzeka ngenkathi ugcina umzimba wakho ucindezelwe odongeni.
4. Ngomude wakho omude nesifuba sakho sivuliwe, cindezela imisipha yomgogodla wakho ophakathi njengoba ushibilika izingalo zakho zibheke emahlombe akho. Gcina imihlane yezandla zakho, izindololwane, amahlombe, umgogodla, isinqe, nekhanda kucindezelwe kubhekiswe odongeni kulo lonke ukunyakaza.
5. Slayida izingalo zakho phansi zize zehle kancane kunokuphakama kwamahlombe.
6. Bamba lesi sikhundla umzuzwana, bese uphusha izingalo zakho ziye endaweni yokuqala ngaphandle kokuphakamisa lutho odongeni.
7. Phinda izikhathi eziyi-10-12.
   

5. Isimo sengane

Lokhu kuvivinya okulula kusiza ukwelula umgogodla wakho, kanye nama-glutes akho kanye nemisipha yakho. Kungasiza futhi ukunciphisa ukungezwani emhlane nasentanyeni.

Ukwenza lokhu pose:

1. Qala kuzo zonke izinyawo ezine ngezandla zakho namadolo phansi.
2. Cwilisa okhalweni lwakho ubheke phansi ngasezinyaweni zakho, ngenkathi uhamba izandla zakho ziphambi kwakho. Uma amathanga akho engeke aze ayoshona phansi, ungabeka umcamelo ngaphansi kwawo ukuze uwasekele.
3. Beka ngobunono ibunzi lakho phansi ngenkathi ugcina izingalo zakho zoluliwe phambi kwakho.
4. Khululeka uphefumulele phezulu.
5. Bamba le pose imizuzu emihlanu, ukhumbule ukuphefumula ngokujulile sonke isikhathi.

6. Khama ihlombe khama

Lokhu kuvivinya umzimba kungasiza ekuthuthukiseni ukuma kwakho ngokusimamisa ihlombe lakho nemisipha yangemuva yangemuva. Kungasiza futhi ukwenza izicubu zakho zesifuba ziguquguquke.

Ukwenza lo msebenzi:

1. Yima mude izingalo zakho eceleni kwakho.
2. Donsela amahlombe akho emuva naphansi kancane, njengokungathi uzama ukuthola amahlombe akho ukuze athinte. Ungasebenzisi i-overextend, kodwa donsa uze uzwe ukunweba okuncane emisipheni yakho.
3. Bamba imizuzwana embalwa bese ubuyela endaweni yokuqala.
4. Phinda izikhathi eziyishumi.

7. Ipulangwe

Imisipha yomzimba enamandla idlala indima ebalulekile ekusizeni ukuthi uhlale umile kahle. Yingakho ukwakha amandla kungaphakathi lakho kungukhiye uma ufuna ukugwema ukungena emikhubeni emibi yokuma.

Imisipha yakho eyinhloko ifaka imisipha yakho yesisu kanye nemisipha ezungeze okhalweni lwakho nangaphansi emuva.

Okunye kokuzivocavoca okuhle kakhulu kokwakha umnyombo oqinile yipulangwe. Lokhu kuvivinya umzimba kungasiza ekudambiseni ubuhlungu nokuqina ekuhlaleni noma ekumeni ngokungalungile.

Ukwenza lokhu kuthutha:

1. Qala kuwo womane, ngezandla zakho ngqo ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinqe zakho.
2. Zithobe endololwaneni bese uqondisa imilenze yakho ngemuva kwakho, ugcine izinyawo zakho zibanzi-ububanzi.
3. Gcina ingqikithi yakho iqinisiwe futhi umhlane wakho uqonde.
4. Bamba imizuzwana engama-20-30. Uma usujwayele le pose, ungayibamba isikhathi eside.

8. Ibhuloho

Ibhuloho lingenye yokuzivocavoca okuhle okukhulu okuqinisa umongo.

Ukwenza lo msebenzi:

1. Lala ngomhlane uguqe ngamadolo, izinyawo ziyisicaba phansi, izingalo ziphume kancane eceleni, izintende phansi.
2. Qinisa imisipha yakho esemqoka kanye ne-glutes, phakamisa izinkalo zakho phansi ukuze amadolo akho ahambisane namahlombe akho.
3. Bamba imizuzwana engama-30, bese wehlisa okhalweni.
4. Phinda izikhathi ezi-5 kuya kwezi-8 ngaphezulu.

Okubalulekile

Esinye sezihluthulelo sokungalali noma ukuzingela ukuhlala ukhumbula ukuma kwakho.

Setha izexwayiso efonini yakho ukuze uzikhumbuze ukuthi uhlale phansi uqonde futhi uthathe amakhefu avamile ukuze imisipha yakho ingabi lukhuni noma ishube ukuba sesimweni esisodwa isikhathi eside.

Kanye nokuhlolwa kokuma nokunyakaza, kuyasiza nokwelula nokuzivocavoca umzimba ukugcina imisipha yakho iqinile, iguquguqukayo, futhi ikwazi kangcono ukukusiza ugcine ukuma okuhle.

Yisiphi isikhundla sokuhlala esihle kakhulu sokuma okuhle?