Isofa: Ekuphela kwento efunekayo ukuze ukwazi ukuqeqesha ekhaya

Ukuzivocavoca ekhaya ngesofa

Isofa inokuba ngumhlobo omkhulu okanye intshaba, kuxhomekeke kwindlela esiyijonga ngayo. Ke ekubeni kungcono ukuba nabahlobo kobu bomi, sivumela ukuba sithathwe yiyo yonke into esinokuyenza le fenitshala. Ngoko endaweni yokuhlala kuyo, sizoziqeqeshela ekhaya enkosi kuye.

Inokusebenza njengenkxaso yokwenza zonke ezo zinto imithambo enceda ukugcina imizimba yethu ikwimo entle. Ukususela ngoku ngokuqinisekileyo uya kujonga ngamehlo ahlukeneyo, kwaye akumangalisi. Izizathu zokuqeqesha kwaye ungayishiyi sofa ecaleni azisayi kuphinda zikukhonze. Ngaba siqala ngenkqubo yethu yesiqhelo?

I-squats: Iklasi yokuqeqesha ekhaya

Sihlala sizikhankanya kodwa kungenxa yesizathu. Siyazi ukuba yenye yezona zinto zilula zokuziqhelanisa nephambili, kuba sinokuhlala songeza ubunzima kunye igqibelele ukwenza ekhaya naphina naphi na xa sifuna. Kuyo yonke lento siza kubenza ngesofa yethu nalento kufuneka sime ngenyawo ngathi sizohlala phantsi kodwa sibambe kancinci siphinde siphakame. Unokuqala ngokwenza i-10 ukuya kwi-0 squats.

Ukuzivocavoca kwi-sofa

Iithoni iimpundu kunye nesisu

Kuba sikunye nesofa yethu esiyithandayo, siza kuyenza kakhulu. Kule nto, akukho nto ifana nokuzama ithoni yamalungu asisiseko omzimba afana neempundu okanye isisu. Ukwenza oku, silala phantsi kodwa sixhasa kuphela inxalenye ye-scapulae kwi-sofa. Imilenze igobile kunye neenyawo ngokuqinileyo emhlabeni. Ngoku uya kuphakamisa umlenze oya kuqhubeka ugobela esifubeni kwaye xa uwuhlisa, umzimba uya kuthoba, kodwa ngaphandle kokuhlala phantsi. Uhlobo olulungeleleneyo kodwa olulawulwayo, ukwenzela ukuba isisu senza umsebenzi walo.

Ukuphusha usenyuka

Ngelixa i-squats zisisiseko, iipushups azikho ngasemva. Ungabeka iingalo zakho kwisofa kwaye sele uyazi ukuba wonke umzimba ubuyela umva. Ngoku imalunga nokuhla ngelixa ugoba iingalo. Kodwa siya kuhlala silawula ibhalansi kunye nentshukumo ngokwayo. Ukwenza kube nzima ngakumbi, xa uhamba kwinqanaba, unokuphumla iinyawo zakho kwi-sofa kunye nezandla zakho phantsi ukuze wenze i-push-ups ngendlela eguquliweyo.

Utsalela phezulu okanye ezilebheni

Ewe, sele sisazi ukuba kunjani ukutsala-ups, kodwa kule meko siza kukwahluka kancinci. Ngenxa yokuba kuya kufuneka ulale phantsi ujonge phantsi kwaye ngenxa yoko, akulimazi ukubeka itawuli okanye into efana nale isilayidi ngokugqibeleleyo. Emva koko, uya kubambelela kwisiseko, imilenze okanye iziphelo zesofa, kuxhomekeke kwindlela ekuyiyo. Into ekufuneka uyenzile kukutyibilikisa umzimba wakho, ukuncedise ngeengalo zakho ukuya phambili naphambili. Ngokungathi unyuka usehla kodwa ngokuthe tye.

Ukuzivocavoca ekhaya kunye nesofa

Iiplanga kwisofa ukuqeqesha ekhaya

Omnye umthambo oza kuqinisa umzimba wonke liplanga. Nangona kuyinyani ukuba zinzima kakhulu kuninzi, yenye yeendlela ezilungileyo zokuthomalalisa umzimba wonke kuba wonke ubandakanyeka kwimithambo efana nale. Siya kuphumla kwi-forearms kwaye kule meko, ngokuqinisekileyo uya kukhululeka ngakumbi. Ngendlela efanayo, unokwenza iiplanga zecala, kwiingalo nganye kwaye kuzo zonke zihlala zilele umzimba ngasemva, ziphumle kwiingcebiso zeminwe.

Imvelaphi evela kwisofa ekhaya

Kule meko, siza kuhlala phantsi. Imilenze inokugoba okanye yolule kancinci. Kufuneka sibeke iingalo zethu ngasemva, esofeni kuba iintende zezandla ziya kuba zizo ezenza amandla, kunye nengalo ukuze ikwazi ukuphakamisa nokuthoba umzimba. Khumbula ukubeka iingqiniba zakho ngokuhambelana namagxa akho. Ngaba siza kuqalisa uqeqesho?


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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