Ungayeka kanjani ukulala nentombazane nendoda

Abesifazane ngezikhathi ezahlukene nezikhathi ezahlukahlukene, ababethi isihloko sezinga lobuhle, babenesici esisodwa - ukuma okuhle nokuziqhenya. Ngasikhathi sinye, bonke abanye babecabanga ukuthi bangayeka kanjani ukuthambeka.

Ukwazile kanjani ukungashisi ekhaya? Ukufeza lokhu, kwakudingeka baphendukele kumaqhinga ahlukahlukene, ngokwesibonelo, emazweni asempumalanga, amantombazane afunda ukudansa ne-saber emakhanda awo.

Ngesikhathi sombuso wama-tsarist, ama-cadet wesikole se-cadet, ayekhothame, aboshelwa emhlane amahora ama-2, ukuze kusukela ebusheni bafunde ukuqapha ukuma kwabo. Bekungelula ukumelana nokuhlolwa, bekungelona ize ukuthi umcimbi ubizwe “ngobuqhawe”.

Namuhla ungakwenza ngaphandle kwezinyathelo ezinqala, ngoba izindlela eziningi ezilula neziphumelelayo zakhiwe ukulungisa ukuma kwentombazane nendoda. Kodwa-ke, kuzomele kwenziwe umzamo othile.

Okokuqala, kufanele uqaphele ukuthi i-slouching yinkinga enkulu ecindezela isifuba futhi ivimbele amaphaphu ukuthi ande ngokuphelele, anciphisa ukunikezwa kwe-oxygen. Ngenxa yokushoda komoya-mpilo emzimbeni, umuntu uyakhathala masinyane, abe nolaka, nokusebenza kwehle.

I-Slouching ingaholela kuma-discs we-herniated noma izinzwa eziphiniwe. Uma uchitha usuku lonke ushayela imoto noma uhleli kwikhompyutha, isimo semisipha namathambo siba sibi, nengcindezi kuma-disc disc yomgogodla iyanda.

Ukuma kabi kuholela ekungasebenzi ngokomzimba nezimbangela:

1. ukuncipha kwemisipha;
2. izinyawo eziyisicaba;
3. kwehle ukuzivikela komzimba.

Ukugoba komgogodla kuphazamisa ukusebenza:

1. amathumbu;
2. isibindi;
3. isimiso sezinzwa;
4. umbono.

Ngokuma okuhle, i-gait yinhle futhi iyaziqhenya. Njengoba sekushiwo, slouching akuyona nje kuphela embi, kodwa futhi ayinampilo kakhulu. Akumangalisi ukuthi abazali kusukela ebuntwaneni baphikelela ukuthi udinga ukuhlala uqonde.

Ungazenza kanjani ukuthi uyeke ukushibilika?

1. Ukuzithiba... Zikhumbuze kaningi ngangokunokwenzeka ukuze ugcine ukuma kwakho. Kunzima ekuqaleni, kodwa-ke kuba umkhuba.
2. Indawo yokulala... Khetha umcamelo oqinile, kodwa hhayi ophakeme (abanye basebenzisa ama-roller akhethekile), umatilasi ulingana futhi uqinile. Usofa osezingeni ngeke ulimaze nawo. Kuthengiswa omatilasi bamathambo, ungabasebenzisa.
3. Isimo sengqondo nesengqondo... Ochwepheshe bafakazele ukuthi umuntu oshibilikayo maningi amathuba okuthi abhekane nengcindezi engokomzwelo noma ukuphazamiseka emoyeni. Zama ukuziqonda noma ubone isazi sokusebenza kwengqondo.
4. Ukusatshalaliswa kwesisindo okulungile... Uma kufanele uyothenga, zama ukuphatha amaphakethe (amasaka) ngezandla zombili ukuze ulinganise umthwalo ngokulinganayo.

Izindlela zokulungisa ukuma

Indlela esemqoka yokulungisa ukuma kwakho ekhaya ezemidlalo. Ezemidlalo ziqinisa imisipha yangemuva, zisiza ukunciphisa umzimba, zisuse i-scoliosis ne-Lordosis ezigabeni zokuqala zesifo. Ungangena kwezobuciko bempi noma ukhethe ukudansa nokuvocavoca umzimba, ukubhukuda nokuqina komzimba ulungise ukuma kwakho kahle.

Iqoqo ngalinye lokuzivocavoca likhethiwe ngakunye, ukuqaliswa kwalo kudinga amandla amakhulu nokubekezela. Udinga ukwenza okungenani imizuzu engama-30 ngosuku, izinyanga ezimbalwa zilandelana.

Kukhona indlela esheshayo yokulungisa ukuma - ukugqoka i-corset. Izinyanga eziyi-6-8 kuphela, ngokusho kodokotela, futhi umphumela uzotholakala. I-corset kulula ukuyifaka ngaphansi kwezingubo ezikhululekile, kuphela ikucindezela kakhulu ukunyakaza, ngoba indwangu isonga umzimba ngokuqinile futhi ilungise umgogodla. Ama-corsets ayizindlela eziphumelela kakhulu futhi ezifunwa kakhulu zokuyeka ukuthambisa I-corset ithengwa ngemuva kokubonisana nodokotela, ngoba i-degree of stoop yehlukile kuwo wonke umuntu.

Abaningi abanaki ukulungiswa kwesimo futhi bakubeke emuva kuze kube kamuva. Isimo sengqondo esingenandaba kanjalo emzimbeni siholela emiphumeleni edabukisayo. Ngakho-ke, lawula izenzo zakho, qiniseka ukuthi umhlane wakho uhlala uqondile, ungazivumeli ukuba uthinte.

Uma umuntu ehleli esihlalweni, imilenze yakhe kufanele ibe nezinyawo ezigcwele phansi, akumele alengiswe noma alenge esihlalweni, amadolo nezinqulu kufanele zibe ne-engela ka-90 degrees.

Uma izinyawo zakho zingafiki phansi, sebenzisa isitendi esikhethekile. Akufanele kube khona isikhala phakathi komhlane nangemuva kwesihlalo. Beka umcamelo ngaphansi komhlane ongezansi, gcina amahlombe akho eqondile futhi ekhululekile.

Izincomo zevidiyo

Ochwepheshe bathi umuntu olungise ukuma kwakhe uba mude, ukuphakama kwakhe kukhuphukela ku-5 cm.Lokhu kuyimpikiswano enhle yokucabanga ngokulungisa ukuma kwakhe nokuzikhandla kuye.

Ukuzivocavoca umzimba kwabesifazane nabesilisa

Abaningi bathi ukuvivinya umzimba okunamandla amakhulu ukudonsa indawo yokucima ukoma. Imisipha iqiniswe kahle yomibili ngokudonsa okujwayelekile okuya esifubeni kanye nokudonsa ngemuva kwekhanda. Kuliqiniso, lokhu kuvivinya umzimba kufaneleka kakhulu kubantu besilisa, kepha abesifazane bangathuthela kalula odongeni (isitebhisi) saseSweden, lapho ungalungisa khona ukuma kwakho ngokulenga ezandleni zakho.

Uma kungenakwenzeka ukusebenzisa ibha evundlile noma imigoqo yezindonga, isethi yokuzivocavoca isungulwe ezosiza ukugcina umqolo wakho uqondile, uthole ukukhanya okulula futhi okunomusa, futhi uvikele imiphumela emibi yezempilo.

Ngokuhamba kwesikhathi, uzobona imiphumela, uqinise imisipha yakho yangemuva futhi uhlakulele umkhuba wokuqapha ukuma kwakho. Idayari izosiza ngalokhu. Cabanga ngokuzivocavoca komzimba okusebenzayo.

Ukuzivocavoca kwenziwa kuphela emva kokubonisana okuphoqelekile nodokotela. Ukuzelapha ngokwakho kuyingozi futhi kungalimaza impilo yakho.

1. Sukuma ume uqonde, ubuyise izandla zakho bese ufinya engidi. Zama ukuphakamisa izingalo zakho phezulu ngangokunokwenzeka (emahlombe). Bese uthatha izindololwane namahlombe akho emuva, ucindezele emhlane wakho, uphonsa ikhanda lakho emuva.
2. Lala ngomhlane, izingalo zisakazeka ngaphandle. Inhloko nezinqe zisebenza njengokwesekwa. Phakamisa umhlane wakho ukuze i-fulcrum ihlale imile. Yenza ukuzivocavoca izikhathi eziyi-15 emahlandla ama-3.
3. Guqa phansi, thatha izithende zezinyawo zakho ezandleni zakho, ugoqe umzimba wakho emuva, uphonsa ikhanda lakho emuva. Bamba isikhundla isikhathi eside ngangokunokwenzeka. Phindaphinda okungu-5.
4. Lala ngesisu, faka izandla zakho engxenyeni bese ubeka ngemuva kwekhanda lakho, kube sengathi uzopompa umshini wokunyathelisa. Kungcono ukugoqa imilenze yakho ekhabetheni noma embhedeni, uphakamise ikhanda nomzimba wakho ngangokunokwenzeka. Ngokuphakamisa ngakunye, sakaza izindololwane ezinhlangothini. Yenza ukuvivinya umzimba izikhathi eziyi-15 ngamasethi ama-3.
5. Lala ngomhlane, faka incwadi noma umcamelo ngaphansi kwamahlombe ukuze ibhande langaphambili livele ngemuva. Thatha umthwalo, wabesifazane - amagremu ama-500, owesilisa, umthwalo wama-2 kilograms uvunyelwe. Ngezingalo eziqondile, phakamisa futhi wehlise umthwalo kuze kube izikhathi eziyi-150 ngosuku ngezindlela eziningana. Ukuzivocavoca umzimba kuzosiza ukuqeda ukuthambeka futhi kuthuthukise ukuma kwamabele akho.
6. Ukuzivocavoca kwenziwa ngenkathi uhleli esihlalweni. Beka izandla zakho ngemuva kwekhanda, goba umzimba emuva. Ekuqaleni, ungenzi ukweqa okunjalo okungaphezu kuka-5, kamuva wenyuse umthwalo kancane.
7. Uhleli esihlalweni, hlanganisa izandla zakho phambi kwakho zibe "ingidi", jikisa futhi uqonde. Yehlisa ikhanda lakho, uphefumule ngomoya ophansi nangokulinganayo. Qinisa imisipha yakho yangemuva ngangokunokwenzeka, phumuza intamo yakho. Ukuzivocavoca kusiza ngekhanda.
8. "Ibhuloho". Zama ukwenza ibhuloho. Ungaphelelwa yithemba uma ingasebenzi okokuqala, bekezela futhi uphikelele. Akusizi ngalutho ukuthi izazi zathi "futhi ohambayo uzokwazi umgwaqo ..." Ngubani othole "ibhuloho", umbuzo wokuthi ungamisa kanjani i-slouching uzonyamalala uqobo.
9. Ukuzivocavoca okulula kakhulu. Ncika ngomhlane wakho odongeni ngezithende zakho, izinqe, izindwani zamahlombe, nekhanda othinta ubuso bodonga. Iqinisa izicubu zesisu nangemuva. Ukuma odongeni uze ube nesithukuthezi, kepha ekuqaleni kungadluli imizuzu engu-3-4. Ngemuva kokuphothula, welula futhi uzungeze igumbi lonke ngomhlane oqondile. Sebenzisa lo msebenzi njalo lapho uthola ithuba, ngeke kulimaze.
10. Ukuzivocavoca umzimba kusiza ukuqeda ukungezwani. Donsela ikhanda lakho emahlombe ujule ngangokunokwenzeka, zama ukufinyelela emahlombe ngezindlebe zakho. Ukuze ubheke ngqo, kungcono ukhethe iphuzu elithile bese ulungisa iso lakho kulo. Ukuphefumula kuyalingana futhi kujulile. Yiba kulesi sikhundla imizuzwana engeqi kwengu-40, bese ukhipha kancane uphumule. Ukuzivocavoca kuhle kulabo abanomsebenzi wokuhlala phansi. Yenza ngaphambi noma ngemuva kwamahora amabili ngemuva kokudla.
11. Dlula usuka esandleni uye kwesinye ngemuva (isandla esisodwa kusuka ngezansi, esinye kusuka ngenhla) ipensela noma ipeni. Lokhu kuvivinya kwenziwa kokubili ukuma nokuhlala. Ukuzifudumeza okuhle ngomsebenzi wesikhathi eside kukhompyutha.
12. Ukuhamba uzungeze igumbi nomcamelo omncane noma incwadi ekhanda lakho. Isiza ukulungisa ukuma nokuthuthukisa ukuhamba okuhle.
13. I "cat" pose eba nemisipha yangemuva, lapho ingemuva ligobeka khona futhi ligobe. Ekuqaleni, vivinya umzimba okungenani ama-5, bese wengeza umthwalo.

Khumbula ukugcina umhlane wakho uqonde nekhanda lakho phezulu. Lapho uhamba, ungalingehlisi ikhanda lakho phansi, ungabheki ngaphansi kwezinyawo zakho, ngoba lokhu kuqala ukugoba.

Vivinya ividiyo

Enye indlela yokwelashwa ikusiza ukuthi uyeke ukushibilika. Odokotela be-osteopathic, besebenzisa ukwelashwa okwenziwa ngezandla, basiza umzimba ukuthi wenze kusebenze ukugcinwa okwengeziwe futhi uzelaphe.

Kukhona namadivayisi azokusiza ukulungisa ukuma kwakho. Ezimweni ezimbi kakhulu, basebenzisa ukungenelela kokuhlinzwa. Kodwa kungcono ukuthi ungaqali futhi ungalethi esimweni esinjalo, kodwa uzidonse ndawonye wenze isitolo. Akusizi ngalutho ukuthi umgogodla ubizwa ngokuthi "isiqu sempilo", ngoba okuningi kuncike esimweni somhlane.

Ngokuphulwa okuncane kakhulu kwesakhiwo somgogodla, umzimba wonke ungathinteka futhi ukugula okungathi sína kungakhula. Njengoba ikhanda lakho liphakeme futhi amahlombe akho eqondisiwe, hamba ngesibindi uqonde ephusheni lakho.

Bukela ividiyo: Sekushelwa Kanje Manje (Septhemba 2024).