8 Yelula Ukuyenza Ngaphambi Kokulala

-Delile

• Kungani kufanele welule ngaphambi kokulala
• 1. Ukugona
• 2. Izintambo zizelula
• 3. Ukuguqa nge-lat lat
• 4. Isimo sengane
• 5. Lunge ophansi
• 6. Uhlezi phambili ukugoba
• 7. I-Legs-up-the-wall pose
• 8. Ukuncika kwe-angle eboshiwe

Kungani kufanele welule ngaphambi kokulala

Phakathi kwamakhambi emvelo okulala, kusuka ekuphuzeni itiye le-chamomile kuya kofafaza amafutha abalulekile, ukunwebeka kuvame ukunganakwa. Kepha lesi senzo esilula singakusiza ukuthi ulale ngokushesha futhi uthuthukise ikhwalithi yokulala kwakho.

Ukubuyekezwa kwezifundo eziningi ze-2016 kuthole ukuxhumana phakathi kokunyakaza okuzindla, okufana ne-tai chi ne-yoga, nekhwalithi yokulala ethuthukisiwe. Le khwalithi yokulala eyenziwe ngcono iphinde yaxhunyaniswa nekhwalithi engcono yokuphila.

Kepha kungani ukunweba kunomphumela ekulaleni? Kungenzeka kube ukuxuba kwezinto.Kokunye, ukuxhumana nomzimba wakho ngokuzelula kusiza ukugxila ekuphefumuleni nasemzimbeni wakho, hhayi kwizingcindezi zosuku.

Lokhu kwazi ngomzimba wakho kukusiza ukuba uthuthukise ukucabanga, obekukusiza ukukhuthaza ukulala okungcono.

Ukwelula nakho kunikeza izinzuzo ezingaba khona zomzimba, kusize ekunciphiseni ukungezwani kwemisipha nokuvimbela amajaqamba aphazamisa ukulala. Vele uqiniseke ukuthi unamathela ekulula okulula. Ukwenza umsebenzi omkhulu ngaphambi kokulala kungaba nomphumela ohlukile.

Nayi imishini eyisishiyagalombili ongayengeza enkambisweni yakho yasebusuku.

1. Ukugona

Lokhu kunwebeka kusebenza imisipha ye-rhomboids ne-trapezius yomhlane wakho ongaphezulu. Kuyasiza ukudambisa ukungaphatheki kahle kwamahlombe noma ubuhlungu obubangelwa ukuma kabi, i-bursitis, noma ihlombe eliqandisiwe.

Ukuze wenze lokhu kunweba:

1. Yima mude udonse umoya njengoba uvula izingalo zakho zibanzi.
2. Exhale njengoba uwela izingalo zakho, ubeke ingalo yakho yangakwesokudla ngaphezulu kwesobunxele yakho nangakwesobunxele ngaphezu kwesokudla sakho ukuze uzimbange.
3. Phefumulela phezulu njengoba usebenzisa izandla zakho ukudweba amahlombe akho uye phambili.
4. Bamba lokhu kunweba imizuzwana engama-30.
5. Ukuze udedele, donsela ngaphakathi ukuvula izingalo zakho zivuleke kakhulu.
6. Exhale bese uphinda ngengalo yakho yesobunxele ngaphezulu.

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2. Izintambo zizelula

Lokhu kunwebeka kuzosiza ukukhulula ukungezwani ekhanda lakho, entanyeni nasemahlombe. Zama ukugxila ekugcineni ukuma okuhle lapho wenza lokhu.

Ukwenza lokhu kunweba:

1. Hlala esihlalweni esintofontofo. Thatha isandla sakho sokudla phezulu ekhanda noma endlebeni yangakwesobunxele.
2. Ngenisa indlebe yakho yangakwesokudla ehlombe lakho langakwesokudla, ubambe lesi sikhundla sokuphefumula okungu-5.
3. Phinda ngakolunye uhlangothi.
4. Jika ubheke phezu kwehlombe lakho langakwesokudla, ugcine wonke umzimba wakho ubheke phambili.
5. Bamba lesi sikhundla ngokuphefumula okungu-5.
6. Phinda ngakolunye uhlangothi.

Isithombe nge-Active Body, Creative Mind

1. Beka isilevu sakho phansi esifubeni sakho, usibambe lapha ukuphefumula okungu-5.
2. Buyela esimeni esingathathi hlangothi bese uvumela ikhanda lakho ukuthi libuyele kamnandi ukuphefumula okungu-5.
   

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3. Ukuguqa nge-lat lat

Lokhu kunwebeka kusiza ukukhulula imisipha esemhlane nasemahlombe, kudambise izinhlungu nokungahambi kahle.

Ukuze wenze lokhu kunweba:

1. Ngena endaweni yokuguqa phambi kwesihlalo, usofa, noma itafula eliphansi.
2. Bheka ukuthi amadolo akho aphansi okhalweni lwakho ngqo. Ungaphumula ngengubo noma isiguqo ukuze uthole ukwesekwa okwengeziwe.
3. Lula umgogodla wakho njengoba ubambelela okhalweni ukuze ugoqe phambili, ubeke izingalo zakho ebusweni izintende zibheke ndawonye.
4. Bamba lokhu kunweba imizuzwana engama-30.
5. Phinda izikhathi ezi-1 ukuya kwezi-3.

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4. Isimo sengane

I-pose yengane iyindawo yokuphumula efana nokuguqa ngamadolo, kodwa ikhululeke kakhudlwana. Kukulungele ukulungisa ukuphefumula kwakho, ukuthambisa umzimba wakho, nokunciphisa ukucindezeleka. Kuyasiza nokuqeda izinhlungu nokungezwani emhlane, emahlombe nasentanyeni.

Ukwenza lokhu:

1. Yehla ngamadolo, uhlale emuva ezithendeni zakho.
2. Hinge okhalweni lwakho ukugoqa phambili bese uphumuza ibunzi lakho phansi.
3. Yelula izingalo zakho phambi kwakho ukusekela intamo yakho noma ulethe izingalo zakho eceleni komzimba wakho. Ungasebenzisa umcamelo noma umcamelo ngaphansi kwamathanga akho noma ebunzini ukuthola ukwesekwa okwengeziwe.
4. Phefumulela ngaphakathi kakhulu ngenkathi ubambe i-pose, uletha ukuqwashisa kwakho kunoma iziphi izindawo zokungakhululeki noma ukuqina emhlane wakho.
5. Bamba le pose imizuzu engafinyelela kwemihlanu. Ungangena futhi kule pose phakathi kokunye ukunweba ukuze unikeze umzimba wakho ukuphumula.

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5. Lunge ophansi

Le lunge yolula izinkalo zakho, amathanga, nokububula. Ukuvula isifuba sakho kusiza ekudambiseni ukungezwani nobuhlungu kule ndawo kanye nasemhlane nasemahlombe. Zama ukuhlala ukhululekile lapho wenza le pose, futhi ungazicindezeli kakhulu.

Ukuze wenze lokhu kunweba:

1. Ngena emgodini ophansi ngonyawo lwakho lwesokudla ngaphansi kwedolo lakho langakwesokudla futhi umlenze wakho wesobunxele welulwe emuva, ugcine idolo lakho phansi.
2. Letha izandla zakho phansi ngaphansi kwamahlombe akho, emadolweni akho, noma phezulu phezulu ophahleni.
3. Phefumula ngokujulile, ugxile ekwandiseni umgogodla wakho nasekuvuleni isifuba sakho.
4. Zizwe umugqa wamandla ophuma ngaphandle komqhele wekhanda lakho.
5. Bamba le pose ngokuphefumula okungu-5.
6. Phinda ngakolunye uhlangothi.

Isithombe nge-Active Body, Creative Mind

6. Uhlezi phambili ukugoba

Lokhu kunwebeka kusiza ukukhulula umgogodla, amahlombe nezintambo zakho. Iphinde yelule umhlane wakho ophansi.

Ukuze wenze lokhu kunweba:

1. Hlala phansi uvule imilenze phambi kwakho.
2. Faka isisu sakho kancane ukukhulisa umgogodla wakho, ucindezele amathambo akho okuhlala phansi.
3. Hinge okhalweni lwakho ukugoqa phambili, welula izingalo zakho phambi kwakho.
4. Khulula ikhanda lakho bese ufaka isilevu sakho esifubeni.
5. Bamba le pose imizuzu engafinyelela kwemihlanu.

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7. I-Legs-up-the-wall pose

Lesi yisimo sokubuyisela esisiza ukunciphisa ukungezwani emhlane, emahlombe nasentanyeni ngenkathi kukhuthazwa ukuphumula.

Ukuze wenze lokhu kunweba:

1. Hlala ngohlangothi olungakwesokudla lomzimba wakho odongeni.
2. Lala ngomhlane lapho uvulela imilenze yakho phezulu odongeni.
3. Izinkalo zakho zingaphakama odongeni noma amasentimitha ambalwa kude. Khetha ibanga elizizwa likhululekile kakhulu. Ungafaka futhi isiguqo ngaphansi kwezinqulu zakho ukuze uthole ukusekelwa nokuphakama okuncane.
4. Phumuza izingalo zakho kunoma iyiphi indawo enethezekile.
5. Hlala kule pose imizuzu engafika kwengu-10.

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8. Ukuncika kwe-angle eboshiwe

Lokhu kuvuleka kwe-hip okuphumuzayo kungasiza ekunciphiseni ukungezwani kwemisipha ezinqulwini nasezindlwini zakho, kwenze kube kuhle kakhulu uma uchitha usuku lwakho lonke uhleli.

Ukuze wenze lokhu kunweba:

1. Hlala phansi ulethe ndawonye amathe ezinyawo zakho.
2. Ncika emuva ezandleni zakho ukuletha umhlane, intamo, nekhanda phansi. Ungasebenzisa amakhushini noma imicamelo ngaphansi kwamadolo noma ikhanda lakho ukwesekwa.
3. Beka izingalo zakho kunoma yiziphi izikhundla ezikahle.
4. Gxila ekuphumuzeni izinkalo zakho namathanga njengoba uphefumula kakhulu.
5. Bamba le pose imizuzu engafika kwengu-10.

Isithombe nge-Active Body, Creative Mind