Ukuzivocavoca, okanye ngokubanzi Ukuhambahamba kubalulekile ukuhlala usempilweni kwaye usempilweni. Ukuba siphila ubomi bokuhlala nje, eyona nto iqhelekileyo yeyokuba siziva ngathi "sinomhlwa" okanye "asisekho" ukuba asibuthathaka kwaye asiphulukani namandla kuphela kodwa sikwabhetyebhetye.
Eyona nto ifanelekileyo kukuhamba kancinci yonke imihla kwaye ubandakanye imithambo ethile esinceda ukugcina imizimba yethu ilungile. Namhlanje Siza kuthetha ngokungqalileyo malunga nokuba yeyiphi imithambo esinceda ukuba siphucule ubhetyebhetye bethu ukuphepha ukuziva siziva sinzima okanye sinomhlwa.
Kutheni usebenza ngokuguquguquka?
Kuya kufuneka siphume engqondweni yokuba ungabhetyebhetye okanye akunjalo kwaye akukho nto unokuyenza ngayo. Ngokubandakanya utshintsho oluncinci kwinkqubo yakho yemihla ngemihla sinokonyusa ubhetyebhetye ukusukela luthambe lwezihlunu namalungu yinto ekusetyenzwa ngayo. Ngokucacileyo ukuhlonipha umda obekwe ngumzimba wethu ukuze siqhubele phambili kancinci kancinci.
Ukufumana ubhetyebhetye kunciphisa amathuba okonzakala kule mihla yethu, kunceda ukunqanda okanye ukunciphisa iintlungu ezithile zemisipha ezinjengeentlungu zangasemva.
Njengokuba sikhula, iintshukumo zethu ziyancipha, kodwa ukuba sisebenza kubhetyebhetye bethu siya kufezekisa ukuba oku kuncitshisiwe kwaye Unomzimba osebenza kakuhle ixesha elide.
Uzoqala ngaphi?
Sebenza ukuguquguquka komzimba kufuna unyamezelo, ukwenza imikhwa esempilweni kunye nokwenza umthambo mihla le ikhonkrithi ethanda ukwanda kolu phawu.
Into efanelekileyo kukuba usebenze nokuba yimizuzu eyi-10 ngosuku.
Kufuneka sazi kwaye siqaphele ukuba uphi na umzimba wethu. Ayifani into yokuba uqale usebenze ngokuguquguquka ukusuka ekuqaleni kunokuba sele ubanakho ukuba bhetyebhetye.
Ukuba bhetyebhetye kufunyanwa kancinci kancinci njengoko umzimba wethu uqhela kwaye ibeka imida ebanzi yokuhamba ekujonga njengokuyingozi. Ke ungaphelelwa lithemba, ngalo lonke ixesha uya phambili.
Kulumkele ukuhlala phantsi
Nokuba wenza ntoni, hamba esitratweni, ucoce indlu, ujikeleze indlu ngelixa uthetha efowunini, kodwa kuthintele ukuhlala ixesha elide. Oku ngamanye amaxesha kunokuba ngumsebenzi ukuba usebenza eofisini okanye umsebenzi wakho ufuna ukuhlala. Kwezo meko, vuka xa kunokwenzeka ukuba usele amanzi, okanye uvuke ngokulula, wolule umzimba wakho okanye uwushukumise ukuze uphumle. Kwaye, xa ungasasebenzi, hamba: hamba, wenze umthambo, njalo-njalo ... nokuba kuthetha ukuthini ukufika ekhaya uhlale esofeni.
Imizuzu embalwa yeyoga yokuhlanganisa umzimba
Nangona kukho ukuzilolonga okuzimeleyo esinokukwenza ukufumana ubungqongqo. Umgangatho ofanelekileyo kukubandakanya le mithambo kwinkqubo yoqeqesho. Inketho elungileyo iya kuba zibekele bucala imizuzu embalwa ngosuku, kusasa okanye ebusuku, ukubulisa ilanga umzekelo. Imibuliso elangeni ngumthambo ogqityiweyo, apho sihlanganisa umzimba wethu uphela kwaye oko kusinceda siziva sishesha ngakumbi, siphumle kwaye sifumane ubhetyebhetye.
Lo mkhuba usempilweni kusapho lonke kwaye unokukunceda uchithe ixesha elincinci usenza into kunye, ke akukho sizathu sokuba uqalise. Ngele ndlela Siza kunceda ukwenza imikhwa elungileyo nakwamanye amalungu osapho ngokunjalo.
Ukubandakanya imibuliso phakathi kwelanga ukuya kwesithandathu ukuya kwele-6 suku ngalunye kuya kusinceda sizive sinamandla kusasa okanye sikhulule umzimba ebusuku, kusivumela ukuba siphumle kamnandi. Njengoko besesitshilo kwamanye amanqaku, kukho amanqaku aliqela ekufuneka ethathelwe ingqalelo ukuba sifuna ukufikelela kwinkqubela phambili yomzimba wethu:
- Khathalela ukutya
- Fumana ukuzilolonga okufanelekileyo
- Phumla kakuhle
Ukuphefumla kuhamba kunye nokuqinaKungenxa yoko le nto iinkqubo ezinje ngeyoga ziba ngumlingani omkhulu ekusebenzeni nobhetyebhetye. Siza kuba nakho ukukhuthaza inkqubo yethu ye-parasympathetic system ngokuphucula izihlunu kunye nezicubu kunye nokufezekisa intshukumo ebanzi okanye ukuzolula.
Sicebisa ukuba ubonane neli nqaku ukubona indlela yokwenza umbuliso welanga, ukongeza kokwazi izinto ezithile ezisisiseko ukuqala ngoqheliselo lweyoga: IYoga yabaqalayo: ukuzilolongela ukuqala lo mkhuba uluncedo kakhulu
Soloko wolula emva kokwenza ezinye iintlobo zokuzilolonga
Ukolula nje akwanelanga ukusebenza kubume bokuba bhetyebhetye, kodwa kuyanceda ukuncedisa umsebenzi. Ikwalinyathelo elibalulekileyo ekufuneka sisoloko silenza emva koqeqesho, ngendlela efanayo yokuba kubalulekile ukufudumala.
Ukuzivocavoca ngokukodwa ukunyusa ubhetyebhetye
Nje ukuba siqhelane nokuhamba kancinci yonke imihla, lixesha lokuba sibandakanye iintsuku ezimbini ukuya kwezintathu zoqeqesho oluthile ukuze sisebenze kubhetyebhetye. Kubalulekile ukuba ungagxili kwindawo enye yomzimba. Ngokwesiqhelo, xa sithetha ngokuguquguquka, kuye kuthi qatha ezingqondweni zethu ukuba sibambe izandla zethu emhlabeni, kodwa ukusebenzisa olu phawu lomzimba kuya phambili ngakumbi.
Siphakamisa isiqhelo sokuzilolonga okuninzi:
1.Back twist
Ukuhlala phantsi solula umlenze wasekunene kwaye sigobe ngasekhohlo, sikugqitha ngasekunene kwaye siphumle ekuphela konyawo emhlabeni. Sijika i-torso ngasekhohlo sibeka ingalo kwicala elingasemva ngqo emva kwethu, siphumle isundu phantsi. Ingalo yasekunene idluliswa ngaphezulu komlenze ogobileyo ukufaka uxinzelelo ngengqiniba kwaye ube nokusebenza ngakumbi ekujijweni.
Siphinda umsebenzi kunye nelinye icala. Sibambe ukuma kwemizuzwana embalwa kwicala ngalinye.
2 umsipha wolule
Ukuhlala phantsi silula umlenze omnye kwaye sigobe omnye, sincamathele unyawo kwi-groin. Ngoku siphosa umzimba phambili kwaye sihle siye kuthi ga apho umzimba usivumela khona. Silinda phakathi kwemizuzwana emi-3 ukuya kwayi-6 kwaye sibuyele kwindawo yokuqala, sithathe ukuphefumla kabini kwaye siyehla kwakhona ngelixa siphelelwa lixesha. Siphinda le ntshukumo phakathi kwamaxesha ama-3 kunye nama-6 sizama ukwehla kancinci ngalo lonke ixesha.
Siza kuphinda kwelinye icala.
Eyona njongo iphambili yale mithambo kukuba, emva koqeqesho okwethutyana, uchukumise iinyawo zethu ngezandla, ukusuka apho ukuya kuthi ga apho umzimba usivumela khona.
3. Ukolulwa kwabaxhwili
Ukuhlala phantsi sisasaza imilenze yethu kwaye sinciphise i-torso yethu kangangoko sinako ngaphandle kokuguqa ngamadolo. Sibuyela kwindawo yokuqala emva kwemizuzwana embalwa kwaye sibuyele ezantsi kunye nomphunga, siphinda malunga namaxesha ama-5 sizama ukwehla kancinci nangomphunga ngamnye. Ukuhlala sihlonipha imida yomzimba wethu.
4.Iliac psoas yolula
Siguqa ngamadolo phantsi. Siphosa umlenze omnye egobile phambili, uphumlise unyawo emhlabeni kunye nokugcina i-ankle kumgca othe nkqo edolweni. Siphosa omnye umlenze ugobile umva, uphumle idolo emhlabeni kwaye incam yonyawo ikwaphumla emhlabeni. Yenza isivumelwano ngesisu sakho ukuze ugcine umqolo wakho ungagungqi. Unokolula iingalo zakho phezulu kwaye ubuye umncinci.
Bamba ukuma kwimizuzwana emininzi kwaye utshintshe imilenze.
5. Ukolula umqolo, isifuba, intamo kunye namagxa
Silala phantsi, sigobe amadolo ethu axhasa iinyawo zethu emhlabeni, sishiya amaqatha eme nkqo emadolweni. Sizolula iingalo zethu ecaleni komzimba kwaye sisondele emhlabeni. Siphakamisa i-pelvis kunye ne-torso yokugcina amagxa asondele emhlabeni. Le yinto eyaziwa ngokuba yindawo yokuma kwebhulorho.
Sibambe ukuma kwemizuzwana embalwa, siphumle kwaye siphinde phakathi kwamaxesha ama-5 ukuya kwali-10.
6.Back ukuzolula
Yinto eyaziwayo kwiyoga njengokuma komntwana. Sifika emadolweni, sihlale kwizithende zethu kwaye sizise umzimba wethu phambili, wolule iingalo zethu kangangoko kunokwenzeka. Gcina amahlombe akho phantsi. Sibambe ukuma kwemizuzwana embalwa, siziva sisolule umqolo wonke.
Ukuba uhlala uqaqanjelwa ngumqolo, yinto elungileyo yokwenza umthambo, unokuyiphindaphinda amaxesha ngamaxesha kwinkqubo yoqeqesho.
7 i-quadriceps yolula
Siphakama. Solula ingalo enye kwicala kwaye ngomnye sithatha umlenze, siwuguqula kwicala elinye. Sitsala ngobunono, siqaphele ukolula. Zama ukuzisa isithende sakho kwiglute yakho.
Phinda ngolunye unyawo emva kwemizuzwana emi-5.
8. Amanqanaba olule
Siphakama, imilenze yethu ithe saa ekuphakameni kwamagxa. Phakamisa ingalo enye kwaye wolule kangangoko unako ngokungathi ufuna ukubamba isilingi, ugobe ingqiniba yakho kwaye ubeke isandla sakho esivulekileyo emva kwentamo yakho. Zincede ngokubambelela ngenye ingalo engqinibeni. Bamba i-pose imizuzwana embalwa, ukhulule ingqiniba, kwaye wolule ingalo yakho esibhakabhakeni kwakhona ngaphambi kokuyihlisa.
Phinda ngomnye umkhono.
9. Ukolula intamo
Siphakamisa ingalo kwaye siyigqithise phezu kwentloko de siyiphumlise intende yendlebe. Sijikelezisa intloko yethu ecaleni kwengalo kwaye sizincede ngengalo ukuze sisebenzise uxinzelelo kancinci. Silinda imizuzwana embalwa kwaye silandele intshukumo yentloko kwindawo yokuqala.
Siphinda kwelinye icala.
10. Ukolula ecaleni
Sisamile nangoku. Singazidibanisa iinyawo zethu okanye sizishiye zivuleke kancinci ukuze sizinze xa siqala ukwenza lo msebenzi. Phakamisa ingalo yakho yasekunene ngokungathi ufuna ukuchukumisa isilingi kwaye uyizise ngqo kwicala lasekhohlo, uncike esifubeni sakho kwaye ngaphandle kokugoba umqolo okanye isinqe.
Bamba ukuma kwimizuzwana emininzi kwaye uphinde kwelinye icala.
11.Ukugqiba ...
Sime imiqolo ithe nkqo, iinyawo zethu ububanzi ububanzi emagxeni, iingalo zolule ecaleni kwemizimba yethu, kwaye sijonge ngqo phambili. Kukuma kwentaba. Thatha imiphefumlo emithathu.
Kwaye ngoku phumla umzimba, shiya iingalo "zifile" kwaye ushukumise umzimba ukuze ususe nakuphi na ukungavisisani ekusenokwenzeka ukuba bekuhleli Hambisa amagxa, iingalo, intloko, isifuba, iinyonga, imilenze kunye neenyawo.