Liyini Ibhola Lokubeletha futhi Kufanele Ngilisebenzise?

-Delile

• Liyini ibhola lokuzala?
• Ziyini izinzuzo zebhola lokuzalwa?
• Ukhetha kanjani eyodwa?
• Ungayisebenzisa kanjani ibhola lokuzalela?
• Ngesikhathi sokukhulelwa
• Ngesikhathi sokubeletha
• Ngemuva kokubeletha
• Ungakwazi yini ukuzivocavoca ngebhola lokuzalela?
• Ukuvivinya umzimba
• Ukuzivocavoca kweHula hoop
• V-hlala
• Isikwele sebhola ngaphezulu
• Ukudla okudlela endlini

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

Cishe uke wawabona amabhola wokuzivocavoca emakilasini e-yoga nasejimini. Kepha lawa mabhola agcwele umoya awahle kuphela ekusebenzeni. Ungazisebenzisa futhi ngesikhathi sokukhulelwa, sokubeletha, nangemva kokubeletha - futhi uma zisetshenziswa ngale ndlela, zivame ukubizwa ngokuthi amabhola okuzala.

Nakhu okumele ukwazi ngamabhola okubeletha, kufaka phakathi ukuthi kungani abanye besifazane bewathatha njenge-godsend ngesikhathi sokukhulelwa nasemsebenzini.

Liyini ibhola lokuzala?

Amabhola okubeletha empeleni afana nokuzivocavoca amabhola. Zombili zenziwe ngento eqinile eyenza kube nzima kakhulu ukubhoboza. Kepha amabhola wokuvivinya umzimba asetshenziswa ejimini athanda ukuba mancane kunamabhola okubeletha.

Amabhola okubeletha makhulu ngokunethezeka futhi anokuqedela ukushibilika. Lesi isici okufanele ube naso sokuhlala ebholeni isikhathi eside ngaphandle kokushelela.

Ngakho-ke kungani amabhola okuzala esetshenziswa kaningi ngesikhathi sokukhulelwa, sokubeletha, nangemva kokubeletha?

Ukukubeka kalula, amabhola okubeletha anganciphisa ubuhlungu futhi akusize uzizwe ukhululekile ngesikhathi sokubeletha. Amabhola amaningi okubeletha ayindilinga, kepha amanye futhi anomumo wamantongomane.

Amabhola amakinati enziwa ngento efanayo nebhola eliyindilinga lokubelethisa. Kepha esikhundleni sokuba zindilinga, la mabhola makhulu emaphethelweni futhi anendawo emaphakathi encane, njengephenathi. Awukwazi ukusebenzisa ibhola lokuzalwa njalo lapho ulele embhedeni - kodwa ungasebenzisa ibhola lamantongomane kule ndawo.

Kulula ukungena endaweni entofontofo, ekhululekile ngenkathi uphumule noma ulele njengoba ukwazi ukuphakamisa imilenze yakho phezu noma ezungeze ibhola lamantongomane.

Ziyini izinzuzo zebhola lokuzalwa?

Ayikho imithetho ethi kufanele usebenzise ibhola lokuzalwa ngesikhathi sokukhulelwa noma sokubeletha. Abesifazane abaningi abakwenzi.

Kepha kusikisela ukuthi ukusebenzisa ibhola lokuzalela (kungaba ibhola eliyindilinga noma lamantongomane) kungasiza ngezindlela eziningi.

Ake sibhekane namaqiniso. Ukukhulelwa nokubeletha kungaba nzima emzimbeni. Futhi ngenkathi isipiliyoni sawo wonke umuntu sihlukile, abesifazane abaningi banezikhalazo ezijwayelekile ezifanayo zobuhlungu beqolo, ukucindezeleka, nobuhlungu be-pelvic noma besisu. Ngokusho kobunye ubufakazi bomuntu siqu, ibhola lokuzalela lingathuthukisa ezinye zalezi zimpawu, livumele umsebenzi obushelelezi nokulethwa.

Kodwa ungacabangi ukuthi kufanele ulinde kuze kube yilapho usebenza ukuze usebenzise ibhola lokubeletha. Ibhola lingasiza futhi ekudambiseni ubuhlungu nengcindezi ezinyangeni noma emavikini aholela ekulethweni.

Ukuhlala kusofa, esihlalweni, noma kunoma iyiphi indawo eyisicaba kungahle kungakhululeki ngesikhathi sokukhulelwa. Ngakolunye uhlangothi, ijika lebhola lokubeletha linganciphisa ingcindezi ethangeni lakho, eqolo nasemgogodleni.

Ukuhlala ebholeni ume mpo kungakhuthaza nokuvulwa kwemisipha yakho yezitho zangasese, kuvumele indawo yengane ukuthi yehlele esinqeni ngokulungiselela ukuzalwa.

Kukhona nobufakazi obuphakamisa ukuthi ukusebenzisa ibhola lokuzalwa ngesikhathi sokubeletha kunganciphisa ukucindezeleka nokukhathazeka, kanye nobuhlungu bomsebenzi.

Ngo, abesifazane abangu-203 abakhulelwe abangeniswe esibhedlela ngezinhlungu zokubeletha baqeda imizuzu engama-30 yokuzivocavoca ibhola lokuzalwa. Lapho abacwaningi belinganisa ubuhlungu babo nokukhathazeka kwabo ngemuva kokuzivocavoca, abesifazane babika intuthuko enkulu.

Kukhona ngisho nocwaningo oluphakamisa ukuthi ibhola lamantongomane lingaholela ekusebenzeni okufushane okusebenzayo, yize kudingeka izifundo eziningi.

Uma ibhola lokuzalela linalezi zinzuzo ezingaba khona, ungazibuza ukuthi ngabe ibhola lokuzalela nalo lingadala umsebenzi. Yize abanye besifazane bengaqala ukubeletha behleli, bezungezisa, noma beshaya ibhola lokuzalela, abukho ubufakazi obukhombisa ukuthi la mabhola angabhebhethekisa umsebenzi noma aphule amanzi akho.

Ukhetha kanjani eyodwa?

Ukuze unethezeke ebholeni lokuzalwa, kubalulekile ukukhetha usayizi webhola elifanele ngokuya ngosayizi nobude bakho. Amabhola okubeletha awasayizi owodwa alingana konke. Imvamisa ziza ngezincane, eziphakathi, noma ezinkulu. Amanye amabhola okubeletha athengiswa agcwele ngokuphelele, kepha amanye amabhola kufanele afuthwe ngemuva kokuthenga.

Ngokwengxenye enkulu, kufanele ukwazi ukuhlala ebholeni lokubelethisa izinyawo zakho zitshalwe phansi phansi. Uma usezinzwaneni zakho ezi-tippy ngenkathi uhleli, ibhola likhulu kakhulu. Futhi uma amadolo akho ebeke phezulu kunesisu sakho, ibhola lincane kakhulu.

Njengesiqondiso esijwayelekile, osayizi bebhola bahambisana nokuphakama.

• uma unamamitha ama-5 amayintshi ama-4 noma mfushane: 55 cm
• uma unamamitha ama-5 kuya kwangu-10 amayintshi: 65 cm
• uma unamamitha ama-5 amayintshi ayi-10 noma ubude: 75 cm

Khumbula ukuthi izincomo zingahluka ngokuya ngebhola. Ngakho funda ilebula lephakheji ukuze ubone imihlahlandlela yomkhiqizi.

Abanye abakhiqizi bangancoma usayizi webhola ohlukile ngokuya ngobude nesisindo sakho. Ukukhetha usayizi ofanele kubalulekile ngoba ukuhlala phezulu kakhulu noma phansi kakhulu phansi kungacasula umhlane namadolo akho.

Uma usebenzisa ibhola lokuzalwa okokuqala ngqa ngenkathi ukhulelwe, yenza kanjalo ngosizo lomunye umuntu ukuvikela ukushelela ngengozi.

Thenga amabhola okuzala online.

Ungayisebenzisa kanjani ibhola lokuzalela?

Manje njengoba usuyazi ukuthi ungayithenga kanjani ibhola yokubeletha, nazi iziphakamiso zokuthi ungayisebenzisa kanjani ibhola ngesikhathi ukhulelwe, lapho ubeletha nangemva kokubeletha.

Ngesikhathi sokukhulelwa

Ubuhlungu be-Lower back abukhulisi kuphela ngesikhathi sokubeletha. Abanye besifazane nabo baba nezinhlungu ngesikhathi sokukhulelwa. Uma kunjalo, ukuhlala ebholeni lokuzalwa lapho usebenza noma ubukele i-TV kungakhulula okunye kwalokhu kucindezelwa futhi kukusize uzizwe ukhululekile.

Ukuhlala ebholeni lokubeletha nakho kuyisivivinyo esihle. Ingaqinisa isisu sakho nemisipha yakho yangemuva, ithuthukise ukuma kwakho, futhi ilungiselele umzimba wakho ukulethwa.

Ukuhlala endaweni eqondile nakho kungashintsha ingane yakho isuke endaweni engemuva iye endaweni yangaphakathi, nayo engadambisa izinhlungu emuva.

Ngesikhathi sokubeletha

Ukuthola indawo enethezekile ngesikhathi sokubeletha kunzima. Kodwa-ke, ukusebenzisa ibhola lokuzalela nokuzama izikhundla ezahlukahlukene kungasiza ekunciphiseni ukucindezela kwe-pelvic noma komgogodla.

Ungahlala ebholeni lokuzalisa kanye nedwala ngapha nangapha, noma ukusuka phambili kuya emuva. Abanye besifazane nabo bahlala ebholeni lokuzalela ngenkathi bencike phambili etafuleni noma embhedeni, ukuze ophathina babo bakwazi ukubhucunga umhlane.

Ukungena ezandleni nasemadolweni ngenkathi usebenzisa ibhola lokubeletha nakho kungathatha ingcindezi kumhlane wakho ophansi nasesinqeni. Beka umqamelo phansi, bese uguqa ngamadolo emcamelweni, ncika phambili ubambe ibhola lokuzalela.

Lesi sikhundla singanikeza induduzo uma usondela esigabeni sokucindezela futhi ungakwazi ukuhlala ngenxa yengcindezi ye-pelvic.

Uma usebenzisa ibhola lamantongomane, ungahle uthande ukulisebenzisela ukuxhasa imilenze noma umzimba wakho lapho usembhedeni. Kunezikhundla ezahlukahlukene ongazama ukukhulisa ukunethezeka kwakho ngesikhathi sokubeletha.

Ngemuva kokubeletha

Ngemuva kokubeletha, kungokwemvelo ukuba nobuhlungu noma ingcindezi endaweni ephakathi kwesitho sakho sangasese nesindunu. Ngakho-ke ukuhlala phansi kungakhululeki.

Ungasusa kancane ibhola lokuzalela ukuze lithambe futhi likhululeke ngokwengeziwe. Ngale ndlela, ungahlala ebholeni ngenkathi ubukele i-TV noma uziphumulele, noma ngenkathi uncelisa noma unyakazisa ingane enesidina.

Ungakwazi yini ukuzivocavoca ngebhola lokuzalela?

Uma usuzizwa usesimweni esifanele, sebenzisa ibhola lakho lokubelethisa ukuzivocavoca noma ukuzisiza uziqinise ngemuva kokubeletha.

Ukuvivinya umzimba

Kulokhu kuvivinya umzimba, uzoshaya kancane ebholeni lokubelethisa imizuzu embalwa ngesikhathi. Lo msebenzi ungathuthukisa ukuzinza nokulinganisela futhi uqinise imilenze yakho.

Ukuzivocavoca kweHula hoop

Qinisa futhi ubeke iphimbo lakho ngebhola lokuzalwa. Hlala ebholeni izandla zakho zibeke okhalweni, bese ujikelezisa okhalweni ngokunyakaza okuyindilinga njengokungathi u-hula hooping.

V-hlala

Lala phansi ngomhlane uvule imilenze uphakamise namaqakala phezu kwebhola lokuzalwa. Khuphula kancane umzimba wakho phezulu uze wakhe umumo ongu-V. Gcina okhalweni phansi. Bamba lesi sikhundla ngamanani ama-5 bese wehlisa kancane umzimba wakho ongaphezulu phansi. Phinda inombolo oyifunayo yokuqinisa nokuqinisa imilenze yakho nesisu.

Isikwele sebhola ngaphezulu

Yima esikhundleni se-squat yendabuko izinyawo zakho zihlukaniswe ububanzi. Bamba ibhola lokubelethisa ngaphambi komzimba wakho. Gobisa amadolo akho ne-squat, kube sengathi usuzohlala esihlalweni sokucabanga. Njengoba ugcwala, phakamisa ibhola lokubeletha ngaphezulu. Bamba isikhundla sakhe cishe ukubalwa okungu-5 bese ubuyela endaweni yokuqala. Phinda inombolo oyifunayo ye-reps ukuqinisa imilenze yakho, amathanga, isisu, nezingalo.

Ukudla okudlela endlini

Ibhola lokubeletha linganikeza induduzo enkulu ngaphambi nangesikhathi sokubeletha. Kungasiza ekudambiseni izinhlungu emuva, kunciphise ukucindezela kwe-pelvic, futhi kunganciphisa nokusebenza. Into eyodwa engeke ikwazi ukuyenza, noma kunjalo, ukwenza abasebenzi. Futhi into enhle kakhulu ngebhola lokuzalwa, ungalisebenzisa ngemuva kokuzalwa ukuze uhlale kahle noma ungene esimweni.