Ukwehlisa idiski: UkuTsala okungasemva okuPhezulu

Umxholo

• Ukubuyela umva kangakanani edesikeni yakho kunokuthintela iintlungu
• 1. Imiqulu yeentamo
• 2. Amagxa anyusile amagxa
• 3. Imiqolo yamagxa
• 4. Amaphiko ebhabhathane
• Ukuthatha

Ukubuyela umva kangakanani edesikeni yakho kunokuthintela iintlungu

Ngokwe-American Chiropractic Association, iipesenti ezingama-80 zabemi ziya kuba neentlungu emva kwexesha ebomini babo. Ikwayesinye sezizathu eziqhelekileyo zomsebenzi ophosiweyo.

Kwaye ayisiyiyo nje yokuba abantu belibele ukuphakamisa ngamadolo abo.

Ngapha koko, ukuba ufunda le xa uhleli phambi kwekhompyuter yakho okanye ugoba intamo yakho kwifowuni yakho, unokunceda ukubeka isiseko sokungonwabi kwakho kwikamva.

Ukuhlala ixesha elide-kwenziwa rhoqo kwindawo yanamhlanje yeofisi-kunxulunyaniswe nokuma okungalunganga, ukujikeleza okungalunganga, kunye nentamo yentamo.

Ngombulelo, ayithathi lukhulu ukunceda ukuthintela iingxaki ezinokubakho. Ngamaxesha athile ukolulwa kweengalo kunye nezihlunu ezingasemva zangaphezulu, kubandakanya i-rhomboid kunye ne-trapezius (okanye "imigibe"), kufuneka ibe yinxalenye yerejimeni yakho yemihla ngemihla yomsebenzi.

Isitshixo kukufumana umthambo olula okhululekileyo ukuba uwenze kwidesika yakho, emva koko unamathele kuwo.

Nazi iindlela ezine ezilula zomqolo ongaphezulu ezinokwenziwa malunga naphina apho uhleli khona-eofisini, kwinqwelomoya, okanye kwitafile yasekhitshini.

Khawukhumbule ukuyithatha kancinci xa uqala indlela entsha yokuzilolonga.

1. Imiqulu yeentamo

1. Qala ngokuhlala nkqo, uphumle amagxa akho, kwaye ubeke izandla zakho ethangeni. Ngenika ngononophelo indlebe yakho yasekunene kwigxalaba lakho lasekunene.
2. Cothisa isilevu sakho kancinci kwaye usiyeke siye esifubeni ngelixa ugcina umqolo wakho uthe nkqo.
3. Yizisa intloko yakho kude kube yindlebe yakho yasekhohlo ngaphaya kwegxalaba lasekhohlo. Nciphisa intloko yakho ngokukhawuleza uze ujikeleze ihlombe lakho lasekunene kwakhona.
4. Ngaphandle kwesingqisho, gcina ukuphefumla kwakho kuzolile kwaye kugudile, kwaye uphinde amaxesha ama-5 ukuya kwali-10 kwicala ngalinye.

2. Amagxa anyusile amagxa

Cinga ngezi njengezinto ezihambelana nepushup zamagxa akho.

1. Iinyawo zakho zisicaba emhlabeni, yitsho umqolo wakho uvumele iingalo zakho zixhome emacaleni akho.
2. Inhale kwaye ubambe umphefumlo wakho ngelixa uzisa amagxa akho ngokuthe nkqo phezulu kangangoko kunokwenzeka, emva koko uwaxinanise ngokuqinileyo malunga nemizuzwana emi-2.
3. Phefumlela ngaphandle kwaye vumela iingalo zakho zibuyele ezantsi. Yenza malunga ne-8 ukuya kwi-10 shrugs kwiseti nganye.

Ngakumbi umceli mngeni ongaphezulu, cinga ukongeza ezinye iidumbbells ezilula kumxube.

3. Imiqolo yamagxa

1. Le iqala njengehlombe. Kodwa emva kokutsala amagxa akho uye ezindlebeni zakho, zihambise umva kwaye wehle kwisangqa.
2. Phinda intshukumo efanayo kwicala elingaphambili. Ukwenza imiqolo emi-5 yomibini ngaphambili nasemva kufuneka wenze iqhinga.

4. Amaphiko ebhabhathane

Ukolula kwenza ukuncoma okuhle kwimiqolo yentamo kwaye kunceda ukomeleza imisipha ye-rhomboid kunye ne-pectoral.

1. Hlala nkqo kwaye uchukumise iincam zeminwe yakho emagxeni akho kunye neengqiniba zakho ezibhekiswe ecaleni.
2. Ukugcina iminwe yakho imi endaweni yayo, khupha umphefumlo uze ucothise iingqiniba zakho phambi kwakho de zichukumise.
3. Ukuphefumla ngaphakathi kwaye uvumele iingalo zakho ukuba ziye kwindawo yazo yoqobo.

Ukuthatha

Umqolo obuhlungu uqheleke kakhulu kwimeko yomsebenzi yanamhlanje. Ngombulelo, kukho amanyathelo onokuwathatha ukukunceda ukukhulula olo xinzelelo kunye nentlungu.

Le mithambo inokunceda ukuhlala umva iintlungu, kodwa soloko uthetha nogqirha wakho ukuba iintlungu azipheli.