Ukuzilolonga oku-5 ukuphucula imeko yokuma ekhaya

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzilolonga 4
• Ukuzilolonga 5
• Yeyiphi imithambo enceda ukuphucula ukuma komzimba?

Ukulungisa ukuma kunye nokugcina umva wakho ulungelelanisiwe, kuyacetyiswa ukuba ubeke intloko yakho kancinci emva, kodwa ukongeza, ukomeleza izihlunu zakho zangasemva kubalulekile ukugcina izihlunu zakho zomelele kwaye amalungu akho ngokuhambelana nomzamo omncinci.

Apha ngezantsi kukho uthotho olufutshane lokuzilolonga ezi-5, ezi-3 zazo zomeleza kunye no-2 wolule, onokuthi wenziwe ekhaya amaxesha ama-2 ukuya kwezi-3 ngeveki ukulungisa ukuma. Le mithambo yomeleza izihlunu zangasemva ezenza uhlobo 'lwebhanti' yendalo, efanelekileyo yokugcina imeko elungileyo.

Ukuzivocavoca 1

Umsebenzi wokuqala uquka ukulala ngesisu kunye neengalo zakho kunye nomzimba wakho kwaye kufuneka uphakamise iingalo zakho kwaye uphume phantsi, uthinte umqolo wakho, njengoko kuboniswe kumfanekiso. Kuyacetyiswa ukuphindaphinda kancinci, amaxesha ama-3 ukuya kwezi-5.

Ukuzivocavoca 2

Ngelixa ulele ngesisu, kufuneka ubeke izandla zakho kwicala elifanayo nentloko kwaye emva koko kufuneka uphakamise isibilini sakho phantsi, ugcine iingalo zakho ziqondile, uhlala ujonge phambili, ugcine intamo yakho ihambelana nomgangatho kunye namagxa akho kude ukusuka entlokweni yakho.

Umthambo 3

Ukusuka kwindawo yangaphambili, kufuneka ugcine izandla zakho kwindawo enye, kodwa kuya kufuneka uhlale kwizithende zakho, ugcine umqolo wakho umde. Cofa iingalo zakho phantsi ukuze ugcine umqolo wakho kangangoko kunokwenzeka. Bamba esi sikhundla imizuzwana engama-30 ngomzuzu omnye.

Ukuzilolonga 4

Iinyawo nezandla azisuki kwesi sikhundla, kodwa kuya kufuneka wolule imilenze yakho kangangoko unako ukugcina imeko yepiramidi. Sebenzisa izihlunu zakho zangasemva ukugcina isikhundla esifanelekileyo, kwaye akukho sidingo sokubeka izithende zakho phantsi. Bamba esi sikhundla imizuzwana engama-30 ngomzuzu omnye.

Ukuzilolonga 5

Ukujika umva wakho, kuya kufuneka ubeke iingalo zakho njengoko kubonisiwe emfanekisweni kwaye uphakamise umzimba wakho phantsi, ugcine esi sikhundla kwimizuzwana engama-30 ngomzuzu omnye.

Ukuba ukhetha ukulandela ukusebenza kwale mithambo, bukela ividiyo:

Yeyiphi imithambo enceda ukuphucula ukuma komzimba?

Ukuziqhelanisa nokulinganisa kunye nokuqinisa imithambo yomzimba, efana nebhalethi, ukuqeqesha ubunzima kunye nokugibela ihashe, ikwayindlela elungileyo yokulungisa ukuma komzimba. Eminye imizekelo elungileyo ziindidi ezahlukeneyo zomdaniso, iipilati okanye ukuqubha, umzekelo, kuba le mithambo yomeleza izihlunu ze-erector yomqolo, i-pectorals, isisu kunye nomda wethanga elingasemva, elenza kube lula ukugcina ukuma okuchanekileyo kubomi bemihla ngemihla.

Xa ukongeza kwisimo esibi kukho umva okanye iintlungu zentamo, okanye iintloko ezixhaphakileyo, kucetyiswa ugqirha nge-physiotherapist kuba kukho unyango olufana ne-RPG, eyi-Global Postural Reeducation, ekwaziyo ukulungisa zonke ezi meko.