Ungazilungisa njani iiGxalaba eziHleliweyo

Umxholo

• Ushwankathelo
• Yintoni ebangela ukuba kuzingelwe amagxa?
• Ndingawalungisa njani amagxa amileyo?
• Ukolula
• Imithambo
• Ndingakuthintela njani ukugxalathelana?
• Umgca wezantsi
• I-3 yeYoga ibanga iTekhnoloji yeNeck

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Amagxa azingelwayo ahlala engumqondiso wokuma okungalunganga, ngakumbi ukuba uchitha usuku lwakho oluninzi uhleli kwikhompyuter. Kodwa ezinye izinto zinokubangela igxalaba eligxothiweyo.

Nokuba siyintoni na isizathu, amagxalaba ajongileyo anokukushiya uziva ungqinile kwaye ungonwabanga. Ukushiywa kunganyangwa, kunokukhokelela kwezinye iingxaki, kubandakanya imiba yokuphefumla kunye nentlungu engapheliyo.

Funda ukuze ufunde ngakumbi malunga neentlobo zemisebenzi ekhokelela kumahlombe agxothiweyo kunye nento onokuyenza ukulungisa ukuma kwakho.

Yintoni ebangela ukuba kuzingelwe amagxa?

Abantu bahlakulela ukuma kakubi ngezizathu ezininzi. Abanye banokuyenza bengazi ngenjongo yokuziphepha. Abanye bawela kumkhwa wokuhlala bephethe ibhegi enzima okanye ukuhlala kuhlobo olungelulo lwesihlalo, phakathi kwezinye izinto.

Kutshanje, iingcali zichaze amanye amatyala amahlombe azinzileyo kunye nokuma okungalunganga ngokwanda kokusetyenziswa kwekhompyuter yelaptop, ngakumbi phakathi kwabafundi.

Isifundo se-2017 sichaza ukusetyenziswa kweelaptop ekunyukeni kweengxelo zentlungu yentamo phakathi kwabafundi abagqibe izidanga. Ukujonga phantsi kwiselfowuni ixesha elide kunokubangela imiba efanayo yentamo negxalaba.

Abo bahlala ixesha elide-kubandakanya abasebenzi baseofisini kunye nabaqhubi beelori- nabo basemngciphekweni wokuma kakubi.

Ukongeza, iiselfowuni zenze kwalula kunangaphambili ukwenza izinto ezininzi xa uthetha emnxebeni. Kodwa isenzo sokufaka ifowuni yakho phakathi kwendlebe kunye negxala kunokubangela ingxaki emagxeni akho.

Gcina ukhumbule ukuba ukuma akusiyo yodwa imbangela yamagxa.

Ezinye izinto ezinokubangela zibandakanya:

• scoliosis, ukugoba ecaleni komqolo
• kyphosis, ukujikeleza kwangaphambili komqolo
• ukulimala komqolo okanye kwentamo, kubandakanya i-whiplash
• ukutyeba kakhulu, okunokutsala amagxa akho kunye nokunyuka okuphezulu ngaphambili
• ukungalingani kwemisipha ngenxa yokusebenza kwesifuba kunye nezihlunu ezingundoqo kunalezo zikumva wakho wangasemva

Ndingawalungisa njani amagxa amileyo?

Kuxhomekeka kwisizathu samagxa akho azingelweyo, unyango lunokwahluka ukusuka ekuzoluleni nasekuzilolongeni, ukuya kotyando ukuba ujongene nesimo esibuhlungu somqolo. Kodwa, ngokubanzi, ukuzolula rhoqo kunye nokuzilolonga umzimba yindawo efanelekileyo yokuqala.

Ukolula

Ukunciphisa igxalaba eligxothiweyo, gxila ekoluleni isifuba neengalo zakho.

Iindlela ezimbalwa ezilula onokuzenza ekhaya zibandakanya:

• Isifuba sisolula. Yima izandla zakho zibotshelelwe emva komqolo neengalo zakho zithi nkqo. Kancinci phakamisa iingalo zakho de ube uziva wolule kwimisipha yesifuba kunye namagxa.
• Ukolulwa kwengalo ephezulu. Yandisa ingalo enye ngqo kwaye ubeke esinye isandla sakho ngasemva kwengqiniba yengalo yakho eyoluliweyo. Tsala ingalo ethe chu esifubeni sakho njengoko usiva ukolula ingalo yakho ephezulu. Phinda ngomnye umkhono.
• Imijikelezo yengalo. Yima ngeengalo zakho zolulelwe kwicala ngalinye (ke wenza ubume "T"). Hambisa iingalo zakho kwizangqa ezincinci zewashi. Phinda-phinda ama-20 kwaye emva koko wenze amanye ama-20 amancinanana ajikelezayo ajikelezayo.
• Ukuphakamisa amahlombe. Mane uphakamise amagxa akho uye ezindlebeni zakho njengoko uphefumla, emva koko uziqengqe umva kwaye usihla xa uphuma.

Unokwenza oku kolulwa imini yonke, ngakumbi njengoko uziva umqolo wakho ongaphezulu okanye amagxa exinekile.

Imithambo

Ukomeleza umqolo wakho, igxalaba, kunye nezihlunu ezingundoqo nazo zinokunceda ukuxhasa amagxa akho.

Zama ukwenza le mithambo ilandelayo kwisiqhelo sakho.

Iiplanga ezisecaleni

1. Thetha kwelinye icala ngengqiniba yakho ngqo phantsi kwegxalaba.
2. Yenza izihlunu zakho zesisu njengoko uphakamisa isinqe sakho ukuze iinyawo zakho neengqiniba zakho zichukumise imethi.
3. Bamba imizuzwana engama-30 uze uphinde kwelinye icala. Sebenza ukuya kwimizuzu emi-2 kwicala ngalinye.

Uya kudinga ibhendi yokumelana ukwenza oku kulandelayo. Ezi ziyafumaneka kwi-Intanethi, kwaye ungazisebenzisa kwimithambo eyahlukeneyo. Nazi ezinye iindlela ezintathu zokuqalisa.

Ukuguqula iimpukane

1. Bopha ibhendi yokuchasa ujikeleze iqhosha lomnyango okanye enye into.
2. Thatha isiphelo sebhendi kwisandla ngasinye kwaye uqalise ngeengalo zakho ezolulwe phambi kwakho.
3. Kancinci iingalo zakho uzise emacaleni akho, ucofe amagxa akho kunye xa ushukuma. Zama iiseti ezi-3 zokuphindaphinda ezili-15.

Ndingakuthintela njani ukugxalathelana?

Njengoko usakha amandla kunye nobhetyebhetye ngokuzolula nokuzilolonga, unganceda ukunqanda amagxa akho ukuba angabuyeli kwindawo ejijekileyo ngokwenza imeko elungileyo.

Kodwa ngaphambi kokusebenza kwindlela omi ngayo, kubalulekile ukuba uqiniseke ukuba uyazi indlela entle oma ngayo kwaye uziva ngathi.

Unokwenza oku ngendlela elula eyaziwa ngokuba luvavanyo lwodonga:

• Yima ngezithende zakho ii-intshi ezingama-2-3 kude nodonga, kodwa ngasemva kwentloko yakho, amagxa egxalaba, kunye neempundu ezichaphazela udonga.
• Slayida isandla esisicaba phakathi komqolo ongezantsi kunye nodonga. Kufanele kubekho indawo eyoneleyo yokungena nokuphuma kwesandla sakho.
• Ukuba kukho igumbi elininzi phakathi komqolo kunye nodonga, tsala iqhosha lesisu sakho kumqolo wakho, ekufuneka utyhalele umva wakho wasezantsi kufutshane nodonga.
• Ukuba akukho ndawo yaneleyo yokutyibilika isandla sakho phaya, arch umqolo wakho nje ngokwaneleyo ukuze wenze indawo.
• Hamba kude nodonga ngelixa ubambe eso sikhundla. Emva koko buyela eludongeni ukuze ubone ukuba usigcinile na isikhundla.

Ziqhelanise noku usuku lonke kangangeentsuku ezimbalwa, uqiniseke ukuba intloko, amagxalaba kunye neempundu zihambelana. Emva kokuphindaphinda, uya kuqala ukuqaphela xa umi nkqo kwaye uchonge xa ​​kufuneka uhlengahlengise ukuma kwakho.

Kodwa ukuma komzimba akupheleli kwindlela omi ngayo.

Xa uhleli phantsi, iimpundu zakho kunye namagxa egxalaba kufuneka uthinte umva wesihlalo sakho ngearch encinci kumqolo wakho osezantsi. Gcina amadolo akho kwiidigri ezingama-90 kwaye iinyawo zakho zisicaba phantsi. Zama ukugcina intamo yakho ngokuhambelana namagxa kunye neempundu, kunye nesilevu sakho kancinci ezantsi.

Yenza uvavanyo lokuma ngokukhawuleza yonke imihla, ngakumbi ukuba uchitha ixesha elininzi uphethe ibhegi enzima, usebenzisa ikhompyuter, okanye uthetha kwifowuni.

Umgca wezantsi

Ukuba uqaphela ukuba amagxa akho azingelwe kwaye ajikelezwe, kusenokwenzeka ukuba luphawu lokuba ezinye zeendlela zakho zemihla ngemihla - ukusuka ekuqhubeni ukuya ekusebenziseni ilaptop- ziqala ukuchaphazela ukuma kwakho.

Ngokuzolula imihla ngemihla kunye nokuzilolonga okulula, unokunceda ukukhulula izihlunu eziqinileyo kunye nokwakha amandla. Kodwa ukuba olu tshintsho alubonakali lunceda, cinga ngokusebenza nogqirha okanye ugqirha wezonyango ukuze uncede ekujonganeni nengxaki.

I-3 yeYoga ibanga iTekhnoloji yeNeck