Iindlela ezili-10 zokuKhangela uMva wakho

Umxholo

• 1. Ukolula isitulo esingasemva
• 2. Sihlalo twist
• 3. Ukongezwa kwangemva
• 4. Ukwandiswa kwemilenze emi emileyo
• 5. Ukolula phezulu
• 6. Ukuma komqolo ujikeleze
• 7. Kuhleli ukujija
• 8. Ukolula igwebu le-Supine foam
• 9. Ukujija supine
• 10. Yolula igxalaba blade
• Ungayiqhekeza njani ividiyo yakho yangasemva
• Iingcebiso zokuziqhelanisa
• Xa ungaziqhekezi umqolo wakho
• Ukuthatha

Xa "uqhekeza" umqolo wakho, uhlengahlengisa, uququzelele, okanye usebenze, umqolo wakho. Ngokubanzi, kufanelekile ukuba uyenze umqolo wakho wedwa.

Olu hlengahlengiso alunyanzelekanga ukuba olo qhekeko kunye nezandi ziphume zisebenze, kodwa siyazi ukuba banikezela olo lonwabe okomzuzwana. Khawukhumbule nje ukuba ungadluli okanye unyanzele nantoni na.

Nazi izinto ezili-10 ezihambayo kunye nezolula ukukunceda uqhekeze umqolo wakho, kunye nevidiyo ebonisa ezinye zezo ntshukumo ngokweenkcukacha ezingaphezulu.

Ukuzolula ngobumnene kunye nokuhamba okufana noku kuchazwe apha ukuze uhlengahlengise umqolo wakho kunokufudumeza umzimba kunye nezihlunu, kukhulule iindawo ezixineneyo.

Okokuqala, siqala ngeendlela ezimbini zokusebenzisa isitulo ngasemva kwakho.

1. Ukolula isitulo esingasemva

1. Hlala esihlalweni ngomqolo oqinileyo ovumela ukuba amagxa egxalaba lakho alingane ngaphezulu.
2. Ungayifaka iminwe yakho emva kwentloko yakho okanye wandise iingalo zakho ngaphezulu kwentloko yakho.
3. Yayama umva kwaye uphumle.
4. Qhubeka uncike umva ngaphezulu komphetho wesihlalo de umqolo wakho uphuke.

Unokuzama ukusebenzisa iindawo eziphakamileyo ezahlukeneyo ngokushenxisa umzimba wakho phezulu nasezantsi kancinci.

Uyakuva ukuluka kumqolo wakho wangasentla nophakathi.

2. Sihlalo twist

1. Hlala esitulweni ufike engalweni yakho yasekunene emzimbeni wakho ubambe icala lasekhohlo lesihlalo. Isandla sakho sasekunene kufuneka sibesesihlalweni okanye ngaphandle komlenze wakho wasekhohlo.
2. Phakamisa ingalo yakho yasekhohlo ngasemva kwakho ukuyixhoma ngasemva kwesihlalo.
3. Jika ngononophelo umzimba wakho ongasentla ngasekhohlo kangangoko unako, ugcine iinyonga zakho, imilenze kunye neenyawo zijonge phambili.
4. Phinda ezi ntshukumo kwelinye icala lijikeleze ekunene.

Ukujija kwakho kufuneka kuqala kwisiseko somqolo wakho. Uyakuva ukuluka kumqolo wakho osezantsi naphakathi.

3. Ukongezwa kwangemva

1. Ngelixa umileyo, yenza inqindi ngesandla esinye kwaye usonge isandla sakho esichasene nayo uyijikeleze emazantsi omqolo.
2. Gxotha emqolo ngezandla zakho ngekona elinyukayo.
3. Yayama ngomva, usebenzisa uxinzelelo lwezandla zakho ukuze uqhekeke umqolo.
4. Hambisa izandla zakho phezulu emqolo kwaye wenze ulolongezo olufanayo kumanqanaba ahlukeneyo.

Uyakuva oku kolula ecaleni komqolo wakho apho ufaka khona uxinzelelo.

Ukwahluka kolu lonwabo zama umsebenzi olandelayo.

4. Ukwandiswa kwemilenze emi emileyo

1. Ukusuka kwindawo emileyo, beka iintende zakho ngasemva okanye phezulu kumphezulu wakho, ngeminwe yakho ikhombe ezantsi kunye neminwe yakho epinki ngapha nangapha komqolo.
2. Phakamisa kwaye wandise umqolo wakho phezulu kwaye emva koko ubuye umva, usebenzisa izandla zakho ukufaka uxinzelelo olunobunono kumqolo wakho.
3. Bamba esi sithuba imizuzwana eli-10 ukuya kwengama-20, kwaye khumbula ukuphefumla.
4. Ukuba ubhetyebhetye bakho buvumela, ungashenxisela izandla zakho phezulu emqolo kwaye uzolule kumanqanaba ahlukeneyo.

Unokuziva ukolula kumqolo wakho ongaphezulu okanye phakathi kwamagxa akho egxalaba.

5. Ukolula phezulu

1. Ukusuka kwindawo yokuma, beka iminwe yakho emva kwentloko yakho.
2. Yandisa kancinci umqolo wakho phezulu kunye ne-arch ngasemva, ucinezela intloko yakho ezandleni zakho.
3. Yenza uxhathiso ngokucinezela izandla zakho entlokweni yakho.
4. Hlala kule ndawo imizuzwana eli-10 ukuya kwengama-20. Khumbula ukuphefumla.

6. Ukuma komqolo ujikeleze

1. Ngelixa umileyo, zolula iingalo zakho phambi kwakho.
2. Cothisa umzimba wakho ongaphezulu kancinci, ugcine isinqe neenyawo zijonge phambili.
3. Buyela kwiziko uze ujike ngasekhohlo.
4. Qhubeka nale ntshukumo amaxesha ambalwa okanye ude uve umqolo wakho uqhekeka okanye umqolo wakho uzive ukhululekile.

Ungasebenzisa amandla eengalo zakho ukukunceda ukukhokela intshukumo.

Uyakuva ukuluka kumqolo wakho osezantsi.

7. Kuhleli ukujija

1. Hlala phantsi umlenze wakho wasekhohlo wolulwe phambi kwakho nomlenze wakho wasekunene ugobile ukuze idolo lakho linyuke.
2. Wela umlenze wakho wasekunene ngasekhohlo ngokutyala unyawo lwasekunene ngaphandle kwedolo lasekhohlo.
3. Gcina umqolo wakho wandisiwe kwaye uthe tye.
4. Beka isandla sakho sasekunene emhlabeni emva kwethanga lakho uze ubeke ingqiniba yakho yasekhohlo ngaphandle kwedolo lasekunene, ujike ujonge ngaphezulu kwegxalaba lasekunene.
5. Cinezela ingalo yakho kunye nedolo komnye nomnye ukomeleza ukolula.

Ukujija kufuneka kuqala kumqolo wakho osezantsi. Uyakuva ukululela konke kunye nomqolo wakho.

8. Ukolula igwebu le-Supine foam

"Supine" yenye indlela yokuthetha ukuba ulele ngomqolo.

1. Ngelixa ulele emqolo ngamadolo agobileyo, beka i-foam roller ngokuthe tye phantsi kwamagxa akho.
2. Yenza iminwe yakho ngasemva kwentloko yakho okanye uyolule ecaleni komzimba wakho.
3. Sebenzisa izithende zakho njengomfutho wokuqengqeleka umzimba wakho unyuke usihla phezu kwe roller roller, ucofa umqolo wakho.
4. Ungaqengqeleka yonke indlela ukuya entanyeni yakho nasemva umva okanye ugxile kumqolo wakho ophakathi.
5. Ukuba ikhululekile, unokuwugcina umqolo wakho kancinci.
6. Qengqeleka amaxesha ali-10 kwicala ngalinye.

Uyakuziva le massage kwaye wolule wonke umlenze wakho kwaye unokufumana uhlengahlengiso oluncinci.

9. Ukujija supine

1. Lala ngomqolo umlenze wakho wasekunene uthe tye kwaye umlenze wakho wasekhohlo ugobile.
2. Yandisa ingalo yakho yasekhohlo uye ecaleni kwaye kude nomzimba wakho kwaye ujike intloko yakho iye ekhohlo.
3. Njengoko ubambe isikhundla esandisiweyo, jika umzimba wakho osezantsi uye ngasekunene. Khawufane ucinge ukuba uzama ukuchukumisa umhlaba ngegxalaba lasekhohlo kunye nedolo lakho lasekhohlo ngaxeshanye. Awudingi ukwenza le nto-igxalaba lakho lasekhohlo liya kuthi liphakanyiswe phantsi, kwaye idolo lakho alinakufikelela emgangathweni ngokwalo.
4. Ungabeka umqamelo phantsi kwegxalaba lasekhohlo ukuba awufikeleli konke ukuhla.
5. Phefumla nzulu njengoko usebenzisa isandla sakho sasekunene ukucofa idolo lasekhohlo.
6. Zoba idolo lasekhohlo phezulu phezulu esifubeni sakho okanye wolule umlenze wakho ukongeza ukolula.
7. Phinda kwelinye icala.

Uyakuva ukuluka kumqolo wakho osezantsi.

10. Yolula igxalaba blade

1. Thetha ngomqolo ugobe amadolo kwaye wandise iingalo zakho ngqo phezulu eluphahleni.
2. Nqumla iingalo zakho phezu kwesifuba sakho, uzijikeleze ngokungathi ubambe amanye amagxa egxalaba.
3. Hlala kancinci, emva koko ubuyele ezantsi emgangathweni.
4. Yenza oku kabini okanye kathathu.

Uyakuva ukuluka kunye nomqolo wakho ongasentla.

Ungayiqhekeza njani ividiyo yakho yangasemva

Iingcebiso zokuziqhelanisa

Ezi zinto zilula zingenziwa njengenxalenye yenkqubo yolule ixesha elide okanye eyedwa imini yonke.

Ngalo lonke ixesha sukuba usenza imithambo ngononophelo ngaphandle kokwenza intshukumo engxamisekileyo okanye ebukhali. Unokufuna ukuthatha imizuzwana embalwa yokuphumla ngaphambi nasemva kokunweba.

Yiba nobumnene kwaye ngokuthe ngcembe ukonyusa inani loxinzelelo okanye amandla asetyenzisiweyo kwezi zolule.

Ngokwesiqhelo, ukolula ngalunye kuya kuvelisa uhlengahlengiso olunye endaweni yokuphindaphindeka. Nokuba awufumani lungelelwaniso kwezi zolulekileyo, kufanele ukuba zisaziva zilungile kwaye zikuncede ukhulule amalungu akho.

Xa ungaziqhekezi umqolo wakho

Kungakhuseleka ukulungelelanisa umqolo wakho lo gama nje usenza ngocoselelo nangononophelo. Kodwa, abanye abantu bakholelwa ukuba kufuneka yenziwe ziingcali kuba baqeqeshwe ngokukodwa kwindlela yokulungisa umva ngokukhuselekileyo.

Ukulungisa umva wakho ngokungachanekanga okanye rhoqo kunokonyusa okanye kubangele iintlungu, uxinzelelo lwemisipha, okanye ukwenzakala. Inokukhokelela ekugxininiseni kakhulu, kulapho wolula khona umqolo wakho kunye nezihlunu zangasemva kangangokuba baphulukane nobuthathaka kwaye banokulungelelaniswa.

Ukuba unentlungu emva, ukuvuvukala, okanye uhlobo oluthile lokulimala, akufanele uqhekeze umva wakho. Oku kubaluleke ngakumbi ukuba unayo okanye ukrokrela ukuba unalo naluphi na uhlobo lwediski. Lindela ude uphilise ngokupheleleyo okanye ufune inkxaso yonyango, ugqirha wezonyango, okanye i-osteopath.

Ukuthatha

Kubalulekile ukuba umamele kwaye wazi umzimba wakho xa uhlengahlengisa umqolo wakho. Yiba nobumnene kwaye uyeke ukunyanzela umzimba wakho ukuba wenze iintshukumo okanye nakweyiphi na indawo. Olu lwalathiso akufuneki lubangele ukungonwabi, iintlungu, okanye ukuba ndindisholo.

Zama ukufumanisa ukuba zeziphi ezolula ezona zinto zilungele wena, kuba kunokwenzeka ukuba ayizizo zonke ezi zinto zizolulayo eziya kuthi zihambelane neemfuno zakho.

Ukuba ufumana iintlungu ezinzima okanye ukuba iimpawu zakho ziya zisiba mbi, yeka ukuziqhelanisa kwaye ubone ugqirha, ugqirha wezonyango, okanye i-osteopath.