Ukuzivocavoca umzimba, noma ngokujwayelekile ukuhambahamba kubalulekile ukuhlala uphilile futhi unempilo. Uma siphila impilo yokuzihlalela, into ejwayelekile kunazo zonke ukuthi sizizwe ngathi "sibuthuntu" noma "asithokozile" ukuthi asishesha kangako nokuthi siphelelwa amandla hhayi nje kuphela kodwa futhi nokuguquguquka.
Okufanele ukuhamba kancane nsuku zonke futhi ufake izivivinyo ezithile ezisisiza ukugcina umzimba wethu ulungile. Namuhla Sizokhuluma ngokukhethekile ngokuthi yikuphi ukuzivocavoca okusisiza sithuthukise ukuguquguquka kwethu ukuze sigweme ukuzwa lowo muzwa wokuqina noma wokugqwala.
Kungani usebenza ngokuguquguquka?
Kumele siphume emqondweni ukuthi uyaguquguquka noma cha futhi akukho okuncane ongakwenza ngakho. Ngokufaka izinguquko ezincane enkambisweni yakho yansuku zonke singakhuphula ukuguquguquka kwethu kusukela ukuqina kwemisipha namalunga kuyinto esetshenziswayo. Ngokusobala ukuhlonipha imikhawulo ebekwa yimizimba yethu ukuze sithuthuke kancane kancane.
Thola ukuguquguquka kunciphisa amathuba okulimala osukwini lwethu nosuku, kusiza ukugwema noma ukunciphisa ubuhlungu obuthile bemisipha njengobuhlungu beqolo.
Njengoba sikhula, ukunyakaza kwethu kuya ngokuncipha, kepha uma sisebenzela ukuguquguquka kwethu sizokwazi ukuthi lokhu kuncishisiwe futhi ube nomzimba osebenza kahle isikhathi eside.
Uzoqala ngaphi?
Sebenza ukuguquguquka komzimba kudinga ukubekezela, ukudala imikhuba enempilo nokwenza izivivinyo zansuku zonke ukhonkolo othanda ukwanda kwalesi sici.
Okufanelekile ukusebenza ngisho nemizuzu eyi-10 ngosuku.
Kumele sazi futhi siqaphele ukuthi umzimba wethu ukuphi. Akufani ukuqala ukusebenza ekuguquguqukeni kusuka ekuqaleni kunokuvele ube nokuguquguquka okuthile.
Ukuvumelana nezimo kutholakala kancane kancane njengoba umzimba wethu ukujwayela futhi ibeka imingcele ebanzi yokunyakaza eyibona iyingozi. Ngakho-ke ungalahli ithemba, isikhathi ngasinye lapho uzoqhubeka.
Gwema ukuhlala phansi
Akunandaba ukuthi wenzani, hamba ngomgwaqo, uhlanze indlu, uzungeze indlu ngenkathi ukhuluma nocingo, kodwa gwema ukuhlala isikhathi eside. Lokhu kwesinye isikhathi kungaba yinto yomsebenzi uma usebenza ehhovisi noma umsebenzi wakho udinga ukuhlala phansi. Kulezo zimo, sukuma lapho kungenzeka khona ukuze uphuze amanzi, noma vele uvuke, welule umzimba wakho noma uwunyakazise ukuze uphumule. Futhi, lapho ungasasebenzi, hamba: hamba, uzivocavoca, njll ... noma ngabe kusho ukuthini ukufika ekhaya uhlale kusofa.
Imizuzu embalwa ye-yoga yokuhlanganisa umzimba
Yize kunezivivinyo ezihlukanisiwe esingazenza ukuthola ukuguquguquka. Okufanele ukufaka lezi zivivinyo enkambisweni yokuziqeqesha. Inketho enhle kungaba beka eceleni imizuzu embalwa ngosuku, ekuseni noma ebusuku, ukubingelela ilanga ngokwesibonelo. Ukubingelela elangeni kuwumsebenzi ophelele impela, lapho sihlanganisa khona umzimba wethu wonke futhi lokho kusisiza ukuthi sizizwe sishesha ngokwengeziwe, siphumule futhi sithole ukuguquguquka.
Lo mkhuba uphilile kuwo wonke umndeni futhi ungakusiza uchithe isikhathi esincane nenza umsebenzi ndawonye, ngakho-ke asikho isizathu sokuba uqale. Ngale ndlela Sizosiza ukudala imikhuba emihle nakwamanye amalungu omndeni.
Ukuhlanganisa ukubingelela kwelanga okuphakathi kuka-6 no-12 usuku ngalunye kuzosisiza sizizwe sinamandla ekuseni noma siphumuze umzimba ebusuku, kusinikeze ukuphumula okuhle. Njengoba sesishilo kweminye imibhalo kunamaphuzu amaningana okumele anakekelwe uma sifuna ukuthuthuka emzimbeni wethu:
- Nakekela ukudla
- Thola ukuzivocavoca umzimba okufanele
- Phumula kahle
Ukuphefumula kuhambisana nokunwebekaKungakho imikhuba efana ne-yoga iba umlingani omkhulu wokusebenza ngokuguquguquka. Sizokwazi ukugqugquzela uhlelo lwethu lwezinzwa lwe-parasympathetic ngokuyekethisa imisipha nezicubu nokufeza ukunyakaza okubanzi noma ukwelula.
Sincoma ukuthi uthinte le ndatshana ukuze ubone ukuthi ungabingelela kanjani elangeni, ngaphezu kokwazi izinto ezithile eziyisisekelo ukuqala ngomkhuba weyoga: I-Yoga yabaqalayo: izivivinyo zokuqalisa lo mkhuba ozuzisa kakhulu
Solula njalo ngemuva kokwenza ezinye izinhlobo zokuzivocavoca
Ukwelula nje akwanele ukusebenza ekuguquguqukeni, kepha kuyasiza ukufeza umsebenzi. Kuyisinyathelo esisemqoka okumele ngaso sonke isikhathi sisenze ngemuva kokuqeqeshwa, ngendlela efanayo naleyo ebalulekile yokuzifudumeza.
Ukuzivocavoca okuqondile ukukhulisa ukuguquguquka
Lapho sesijwayele ukuhamba kancane nsuku zonke, sekuyisikhathi sokufaka izinsuku ezimbili kuya kwezintathu zoqeqesho oluthile ukuze sisebenze ekuguquguqukeni. Kubalulekile ukuthi ungagxili kuphela endaweni eyodwa yomzimba. Imvamisa, lapho sikhuluma ngokuguquguquka, kuza ezingqondweni zethu ukuthinta izandla phansi, kepha ukusebenzisa lesi sici somzimba kudlulela phambili.
Siphakamisa inqubo yokuvivinya umzimba okuningana:
1.Back twist
Sihleli phansi silula umlenze wangakwesokudla bese sigobisa kwesobunxele, sikudlulise kwesokudla bese siphumula okuwukuphela konyawo phansi. Siphendula i-torso ngakwesobunxele sibeke ingalo kulolo hlangothi ngqo ngemuva kwethu, siphumule intende phansi. Ingalo yangakwesokudla idluliselwa emlenzeni ogobile ukufaka ingcindezi ngendololwane futhi isebenze kangcono ekujikeni.
Siphinda ukuzivocavoca ngolunye uhlangothi. Sibamba ukuma imizuzwana embalwa ohlangothini ngalunye.
2 elula umsipha
Sihleli phansi silula umlenze owodwa bese sigobisa omunye, sinamathele unyawo emgodini. Manje siphonsa umzimba phambili bese wehla ngokufika emzimbeni lapho sivumela khona. Silinda phakathi kwemizuzwana emi-3 nengu-6 bese sibuyela endaweni yokuqala, siphefumula kabili bese siyehla futhi ngenkathi siphelelwa isikhathi. Siyakuphinda lokhu kuhamba phakathi kwezikhathi ezi-3 nezizi-6 sizama ukwehla kancane isikhathi ngasinye.
Sizophinda nolunye uhlangothi.
Inhloso yokuqala enkulu ngalokhu kuvivinya umzimba ukuthi, ngemuva kokuqeqeshwa isikhashana, uthinte izinyawo zethu ngezandla zethu, ukusuka lapho ukuya lapho umzimba wethu usivumela khona.
3.Ukunweba kwabathumbi
Ukuhlala phansi sandlala imilenze yethu futhi sehlise isifuba sethu ngangokunokwenzeka ngaphandle kokuguqa ngamadolo. Sibuyela endaweni yokuqala ngemuva kwemizuzwana embalwa bese sibuyela phansi ne-exhale, siphinda cishe izikhathi ezi-5 sizama ukwehla kancane ngokukhipha umoya ngakunye. Ukuhlonipha njalo imikhawulo yomzimba wethu.
4.Iliac psoas elula
Siguqa ngamadolo phansi. Siphonsa umlenze owodwa ogobile phambili, siphumula unyawo phansi futhi sigcina iqakala likulayini oqondile nedolo. Siphonsa omunye umlenze ogobile emuva, siphumula idolo phansi futhi ichopho lonyawo nalo lihlala phansi. Yenza inkontileka esiswini sakho ukugcina umhlane wakho ungagobeki. Ungabuye welule izingalo zakho phezulu futhi emuva kancane.
Bamba ukuma imizuzu embalwa bese ushintsha imilenze.
5. Ukwelula umgogodla, isifuba, intamo namahlombe
Silala phansi, sigobisa amadolo ethu sisekela phansi kwezinyawo zethu, sishiya amaqakala emi mpo emadolweni. Selula izingalo zethu emzimbeni futhi sisondele emhlabathini. Siphakamisa i-pelvis ne-torso sigcina amahlombe asondele emhlabathini. Yilokho okwaziwa njengokuma kwebhuloho.
Sibamba ukuma imizuzwana embalwa, siphumule bese siphinda phakathi kwezikhathi ezi-5 nezili-10.
6.Back Nweba
Yilokho okwaziwa nge-yoga njengokuma kwengane. Siguqa ngamadolo, sihlale ezithendeni zethu futhi silethe umzimba wethu phambili, selula izingalo zethu ngangokunokwenzeka. Gcina amahlombe akho phansi. Sibamba ukuma imizuzwana embalwa, sizwa ukunwebeka konke emuva.
Uma uvame ukuba nezinhlungu zasemhlane, kungukuzivocavoca okuzuzisa kakhulu, ngakho-ke ungakuphinda izikhathi ezimbalwa kuyo yonke inqubo yokuziqeqesha.
7 quadriceps welula
Sisukuma. Selula ingalo eyodwa ohlangothini bese kuthi ngesinye sithathe umlenze, siwuguqule ngasohlangothini olufanayo. Sidonsa ngobumnene, siqaphela ukunwebeka. Zama ukuletha isithende sakho ku-glute yakho.
Phinda ngolunye unyawo ngemuva kwemizuzwana emihlanu.
Izinyathelo ezilula
Siyasukuma, imilenze yethu isabalele ekuphakameni kwamahlombe. Phakamisa ingalo eyodwa bese uyelulela kude ngangokunokwenzeka sengathi ufuna ukuthinta uphahla, goba indololwane yakho bese ubeka isandla sakho esivulekile ngemuva kwentamo yakho. Zisize ngokubamba ngenye ingalo endololwaneni. Bamba iposi imizuzwana embalwa, dedela isibambo sendololwana, bese welula ingalo yakho ubheke esibhakabhakeni futhi ngaphambi kokuyihlisa.
Phinda ngenye ingalo.
Ukwehla kwentamo
Siphakamisa ingalo siyidlulise phezu kwekhanda size sibeke intende yendlebe yethu. Sitshekisa ikhanda lethu eceleni kwengalo bese sizisiza ngengalo ukuthi sisebenzise ingcindezi kancane. Silinda imizuzwana embalwa bese silandela ukuhamba kwekhanda endaweni yokuqala.
Siphinda nolunye uhlangothi.
10. Ukwelulwa kwesikhathi
Sisamile namanje. Singakwazi ukuhlanganisa izinyawo zethu noma sizishiye zivuleke kancane ukuze zibe nokuzinza okukhulu uma kungokokuqala senza lo msebenzi. Phakamisa ingalo yakho yangakwesokudla kube sengathi ufuna ukuthinta uphahla bese uyiletha yelulwa ohlangothini lwesobunxele, uncike esifubeni sakho ngaphandle kokugoba iqolo noma isitho sangasese.
Bamba ukuma imizuzu embalwa bese uphinda ngakolunye uhlangothi.
Ukuqedela ...
Sima siqonde siqonde, izinyawo zethu zihlukaniswe ububanzi emahlombe, izingalo zethu zoluleke kanye nemizimba yethu, futhi sibheke phambili ngqo. Kuyinto ukuma kwentaba. Phefumula kathathu.
Futhi manje phumuza umzimba, shiya izingalo "zifile" bese unyakazisa umzimba ukuze ususe noma yikuphi ukungezwani okungenzeka ukuthi kwasala. Hambisa amahlombe, izingalo, ikhanda, isifuba, okhalweni, imilenze nezinyawo.