Iingcamango ezili-14 zokuHlanjwa kweMilenze

Umxholo

• Uzinika njani umyalezo womlenze
• Ishukumisi eshukumayo
• Iingcebiso
• Ukuqhaqha okanye ukunyakaza kwesandi
• Ingcebiso
• Ukucofa kunye nokuxova intshukumo
• Ingcebiso
• Iingcebiso zobuchule bokumasaja
• Ungamnika njani omnye umntu umyalezo womlenze
• Iingcebiso
• Uyenza njani i-massage yomlenze ekujikelezeni
• Iingcebiso
• Ukugoba imvubu
• Ukolula umsipha
• Ukugoba kweenyawo
• Ukuguqa kweenzwane
• Ezinye izimvo kunye neendlela zokwenza ukuziphulula
• Iibhola zetennis
• I-roller ye-foam okanye ipini yokuqengqeleka
• Intonga mqengqeleki
• Ibhola eroli
• Oomatshini bokuphulula iinyawo nethole
• Uxinzelelo lomoya
• I-Shiatsu iinyawo kunye namathole amathole
• Xa ungamthambisi
• Ukuthatha

Ukuthanjiswa kwemilenze kunokudambisa izihlunu ezibuhlungu nezidiniweyo. Izibonelelo ziyahluka ngokuxhomekeka kubungakanani boxinzelelo lwakho. Sebenzisa uxinzelelo lokukhanya kunokuphumla ngakumbi. Uxinzelelo olunamandla luyanciphisa uxinzelelo kunye nentlungu kwimisipha yakho.

Ukuthanjiswa komzimba kukwavuselela inkqubo yakho yemithambo-luvo kwaye kunokunyusa ukujikeleza kwakho.

Uzinika njani umyalezo womlenze

Kukho iindlela ezahlukeneyo zokuphulula imilenze yakho. Iindlela ezintathu ezahlukeneyo ezahluka kukushukuma kwesandla osisebenzisayo zichazwe apha ngezantsi.

Ishukumisi eshukumayo

1. Ngentende yakho ejonge emlenzeni wakho, beka iminwe yakho isasazeka kwiqatha lakho. Ungasebenzisa isandla esinye okanye zombini izandla ezibekwe malunga nenye.
2. Faka uxinzelelo ngeminwe yakho njengoko uhambisa isandla sakho esinqeni. Faka uxinzelelo olwaneleyo ukuze uyive kwimisipha yakho ngaphandle kokubangela iintlungu. Unokutshintsha phakathi kokukhanya kunye noxinzelelo olunzima.
3. Hambisa iminwe yakho emva kweqatha lakho kwaye uphinde intshukumo njengoko usenza indlela yakho ujikeleze umlenze wakho wonke.
4. Phinda kwakhona ukuya kumaxesha ali-10 ngomlenze ngamnye.

Iingcebiso

• Ukufumana uxinzelelo ngakumbi, sebenzisa isundu sakho okanye isithende sesandla sakho endaweni yeminwe yakho.
• Ungayisebenzisa le ntshukumo phezulu nasezantsi konyawo lwakho.

Ukuqhaqha okanye ukunyakaza kwesandi

1. Ukuqala eqatheni lakho, yibethe ngobunono imisipha yomlenze wakho ngenqindi. Ngenye indlela, sebenzisa icala lepinki lesandla sakho kwisindululo sokusika.
2. Sebenzela ukunyusa umlenze wakho, ugxile kwiindawo ezibuhlungu okanye uzive uxinekile.
3. Qhubeka unyuse umlenze wakho esinqeni.
4. Phinda, usebenze ngendlela ejikeleze umlenze wakho.

Ingcebiso

• Le ndlela isebenza kakuhle emazantsi eenyawo kodwa ayisebenzi kakhulu kumphezulu wonyawo lwakho okanye kwiinzwane zakho.

Ukucofa kunye nokuxova intshukumo

1. Vala iminwe yesandla esinye okanye zozibini ezijikeleze iqatha lakho.
2. Sebenzela ukunyusa umlenze wakho, ucudisa umsipha ngeminwe usebenzisa oobhontsi ukufaka uxinzelelo ngakumbi ukuba uyathanda.
3. Qhubeka unyuse umlenze wakho esinqeni.
4. Phinda, usebenze ngendlela ejikeleze umlenze wakho.

Ingcebiso

• Ungazibandakanya iinyawo zakho ngokucinezela iinzwane zakho nangokukhama unyawo lwakho ubhontsi phantsi kwalo kunye neminwe ngaphezulu.

Iingcebiso zobuchule bokumasaja

• Unokuphulula umlenze wakho ongezantsi xa uhleli uze ume uthambise umlenze wakho wangasentla - okanye yonke le massage inokwenziwa xa umile okanye ulele.
• Faka ioyile okanye into yokuthambisa ukunciphisa ukungqubana kwaye wenze kube lula ukuhambisa izandla zakho kulusu lwakho.
• Unokufaka olona xinzelelo usebenzisa iingqiniba zakho, isithupha, amaqhina, inqindi kunye nesithende sesandla sakho.
• Iminwe yakho ibonelela ngesixa esincinci soxinzelelo.

Ungamnika njani omnye umntu umyalezo womlenze

Nawuphi na wokuthanjiswa ochazwe apha ngasentla unokusetyenziselwa ukunika umyalezo womnye umntu komnye umntu. Ukuthanjiswa okupheleleyo ukunika omnye umntu kuchaziwe apha ngezantsi.

1. Ngaba omnye umntu ulale kamnandi emqolo.
2. Bamba inyawo elinye ngezandla zozibini ubeka oobhontsi bakho yedwa.
3. Knead and rub rub the sole with your thumb and the top of the foot with your fingers using solid firm.
4. Nyusa umlenze uqale ngenkomo.
5. Hlikihla izihlunu zethole ngezandla zozibini usebenzisa imivumbo ende ukuya phezulu.
6. Sebenzisa izithupha zakho, ingalo, okanye isithende sesandla sakho ukufaka uxinzelelo ngakumbi kwiindawo apho izihlunu ziziva ziqinile okanye zinamaqhina.
7. Qhubeka nale nkqubo njengoko usenyuka umlenze uye esinqeni uqinisekisa ukuba ubandakanya zonke izihlunu emlenzeni ongasentla.
8. Phinda ngomnye umlenze.

Iingcebiso

• Faka ioyile okanye into yokuthambisa njengoko kufuneka ngexesha lokuthanjiswa ukuba ukhetha njalo.
• Enye indlela yokunciphisa ukungqubana kukuba nelaphu phakathi kwesandla sakho kunye nomlenze wabo.
• Soloko ubetha phezulu uye entliziyweni ukuphucula ukujikeleza.
• Zama ukugcina izandla zakho zidibana nomlenze womntu kuyo yonke le nto yokuthanjiswa.
• Gwema ukusebenzisa uxinzelelo oluninzi kwiindawo apho amathambo asondele kumphezulu, njengamadolo.

Uyenza njani i-massage yomlenze ekujikelezeni

Imithambo echazwe apha ngasentla inokuphucula ukujikeleza kwegazi lakho. Uxinzelelo olusuka kwi-massage lunokuhambisa igazi elixineneyo ngaphandle kweendawo ezixineneyo. Emva koko ithathelwa indawo ligazi elitsha leoksijini. Kodwa, abanye oogqirha bacinga ukuba umphumo awukho mkhulu kakhulu.

Uluhlu lokuhamba lokuzilolonga yindlela elungileyo yokuphucula ukujikeleza kwakho. Banjengokuzolula kunokufumana umyalezo. Ziyakwenziwa ukongeza ekuthambiseni ukuphucula ukujikeleza kumda wakho osezantsi.

Iingcebiso

• Le mithambo kufuneka yenziwe ngokuhamba kakuhle.
• Intshukumo kufuneka yanele ukuziva wolule kodwa ingabi zintlungu.

Ukugoba imvubu

1. Hlala esitulweni okanye phantsi.
2. Bamba i-shin yomlenze wakho wasekunene ngezandla zozibini.
3. Bend kwaye udonse idolo lakho esifubeni sakho kwaye ubambe imizuzwana engama-30.
4. Khulula umlenze wakho.
5. Phinda ude wenze ukuphindaphinda kwe-10.
6. Shintsha imilenze kwaye uphinde umthambo kumlenze wakho wasekhohlo.

Ukolula umsipha

1. Hlala esihlalweni unyawo lwasekunene luthe tyaba phantsi kwaye unyawo lwasekhohlo luphumle kwesinye isitulo okanye enye indawo ethe tyaba, ugcine umlenze wakho wasekhohlo uhambelana nomgangatho.
2. Ukugcina i-torso yakho iqonde, yiya phambili esinqeni sakho de ube uziva wolule umva womlenze wakho.
3. Ngaphandle kokubamba, bamba ukolula imizuzwana engama-30.
4. Buyela kwindawo yakho yoqobo.
5. Phinda amaxesha ali-10.
6. Shintsha imilenze kwaye uphinde umthambo kumlenze wakho wasekunene.

Ukugoba kweenyawo

1. Hlala uwele imilenze yakho ukuze icala lomlenze wakho wasezantsi lasekunene lihlale phezu kwethanga lakho lasekhohlo.
2. Bamba unyawo lwakho lwasekunene ngesandla esinye esithendeni sakho kunye nesinye phezulu kunyawo lwakho.
3. Khulula unyawo lwakho neqatha.
4. Usebenzisa izandla zakho, hambisa unyawo lwakho ngokujikeleze amaxesha ali-10.
5. Qhubeka ubambe unyawo lwakho kwaye ulushukumise ngokuchasene newashi amaxesha ali-10.
6. Gobisa unyawo lwakho kwaye ubambe imizuzwana engama-30 uze ugobe unyawo lwakho phantsi kwaye ubambe imizuzwana engama-30.
7. Phinda ude wenze ukuphindaphinda kwe-10 kwicala ngalinye.
8. Shintsha imilenze kwaye uphinde unyawo lwakho lwasekhohlo.

Ukuguqa kweenzwane

1. Hlala ecaleni lomlenze wakho wasezantsi ophumle ethangeni lakho lasekhohlo.
2. Sebenzisa isandla sakho, goba iinzwane zakho kwaye ubambe imizuzwana engama-30.
3. Gobela iinzwane zakho phantsi ubambe imizuzwana engama-30.
4. Phinda ude wenze ukuphindaphinda kwe-10 kwicala ngalinye.

Ezinye izimvo kunye neendlela zokwenza ukuziphulula

Ezinye izinto zemihla ngemihla kunye nezixhobo zokuzilolonga ziluncedo ekumiseni imilenze yakho. Zonke ezi ndlela ziyayekelela izihlunu zakho kwaye ziphucule ukuhamba kwegazi kuloo ndawo.

Iibhola zetennis

• Ukuthanjiswa kwemisipha # 1. Hlala esitulweni ubeke ibhola yentenetya phantsi kwethanga lakho. Ukuba unendawo yethenda, beka ibhola ngqo phantsi kwayo. Sebenzisa ubunzima bomzimba wakho ukushukumisa ibhola.
• Ukuthanjiswa kwemisipha # 2. Beka ibhola phantsi kwethanga lakho ngaphantsi kwethanga lakho. Yibambe apho imizuzwana engama-30 emva koko uyihambise nge-intshi okanye ezimbini ngasedolweni lakho kwaye uyibambe apho imizuzwana engama-30. Phinda ude ube sele ufika emadolweni.
• Ukuthanjiswa kwethole. Lala phantsi kwaye wenze ubuchule obuchazwe apha ngasentla ngebhola phantsi kwethole lakho.
• Ukuthanjiswa kweenyawo. Beka ibhola phantsi kwenyawo zakho kwaye uyijikeleze. Sebenzisa ngaphezulu okanye ngaphantsi kobunzima bomzimba wakho ngelixa uhleli okanye umile ukutshintsha uxinzelelo.

I-roller ye-foam okanye ipini yokuqengqeleka

Iroli yegwebu sisilinda esenziwe ngogwebu olunzima okanye iplastiki.

Beka emgangathweni phantsi ngaphambili, ecaleni, okanye ngasemva komlenze wakho ophezulu okanye osezantsi. Sebenzisa ubunzima bomlenze wakho kunye nomzimba, thambeka ngobunono umlenze wakho kwisondo. Ipini yokuqengqeleka inokusetyenziswa endaweni yevolumu yegwebu.

Intonga mqengqeleki

Le yintonga ineplastiki okanye iroller roller phakathi.

Bamba intonga ngezandla zozibini kwaye uyiqengqe ngaphezulu kwezihlunu emlenzeni wakho. Vary ubungakanani bexinzelelo ukuze isebenze umsipha wakho ngaphandle kobuhlungu. Ipini yokuqengqeleka inokusetyenziswa ngendlela efanayo.

Ibhola eroli

Le yibhola eshukumayo kwityala eligcinwe ngesandla. Bamba isixhobo ngesandla esinye kwaye usongele izihlunu zomlenze wakho, ugxile kwiindawo ezibuhlungu. Ibhola ye-lacrosse inokusetyenziswa ngendlela efanayo.

Oomatshini bokuphulula iinyawo nethole

Zimbini iintlobo zoomatshini onokuzisebenzisa ukuphulula amathole neenyawo zakho.

Uxinzelelo lomoya

Izinto zeplastiki okanye zelaphu eziqulethe ii-airbags ezininzi zisongelwe macala omabini emilenze yakho yasekhohlo nasekunene kunye neenyawo kwaye zikhuselwe nge-zipper okanye iVelcro. Umoya uzalisa kancinci kancinci emva koko ushiye ii-airbag.

Ukonyuka koxinzelelo olujikeleze iinyawo kunye nemilenze yakho kulandele ukuncipha kokuthambisa.

I-Shiatsu iinyawo kunye namathole amathole

Ubeka imilenze neenyawo zakho ezisezantsi kwesi sixhobo. Ngokubanzi, zigubungela iinyawo zakho kuphela kunye namacala kunye nomva wemilenze yakho, ngenxa yoko i-shins zakho azifakwanga kwi-massage.

Ukuphululwa kunikezelwa ngeebhegi zomoya ezixinzelela kwaye zikhulule imilenze yakho kunye neeroller ezixolela umsipha. Rhoqo, kukho ukhetho lokusebenzisa ukungcangcazela kunye nobushushu.

Xa ungamthambisi

Kwiimeko ezithile kunye nokusetyenziswa kwamayeza athile, unokufuna ukunqanda okanye ukuguqula nayiphi na into yokuthanjiswa.

Ukuthanjiswa kwemilenze akufuneki kwenziwe ukuba:

• unayo okanye ucinga ukuba unegazi elixineneyo emthanjeni wethole
• usemngciphekweni omkhulu wokukhula kwamahlwili egazini kwimithambo yangaphakathi yethanga ngenxa yokuba ukhulelwe (ukuphulula umlenze ngaphandle kwamathanga akho angaphakathi kulungile)
• imilenze yakho idumbile lulwelo, ngakumbi ukuba bayalila
• unokonakala kolusu okanye izilonda ezivulekileyo kwimilenze yakho
• Ulusu lwakho luthambile okanye unerhashalala ngenxa yesifo esinganyangekiyo, njenge lupus okanye scleroderma
• uvakalelo emilenzeni yakho luyancipha ngenxa ye-peripheral neuropathy, ngakumbi ukuba unesifo seswekile
• usemngciphekweni omkhulu wokugruzuka okanye ukwakheka kwehematoma ngenxa yokuba unenani eliphantsi leeplatelet okanye usezigulini ezicekethekileyo
• uneemithambo ze-varicose ezibuhlungu
• amathambo akho aqhekeka ngenxa ye-osteoporosis

Ukuthatha

Ukuphulula imilenze yakho yindlela elungileyo yokuvuselela imilenze ebuhlungu, ediniweyo emva kokuzilolonga okanye eminye imisebenzi. Ukuthanjiswa kweenyawo okwahlukileyo kunokunceda nangakumbi.

Ezinye izinto onokuzenza ukunciphisa izihlunu ezibuhlungu zokuncoma ukubandakanya kubandakanya:

• ukuzolula imithambo
• iyoga
• ukucamngca