Ukulungiswa kwamagxa ajikeleziweyo kunye nokuma okungcono

Umxholo

• 1. Ikati yenkomo
• 2. Ngasentla kwentloko esifubeni
• 3. Ukuphefumla nzulu
• Ngaba awufuni ukwenza umkhuba wokuphefumla?
• 4. Ukuhlolwa kwesimo sokuma
• Yintoni ebangela amagxa ajikeleziweyo?
• Ukuthatha

Ukuba usebenza emsebenzini ofuna ukuhlala ixesha elide, kuya kufuneka ukuba amagxa akho ajikeleze phambili ngexesha elithile. Oku kunjalo ngakumbi kubasebenzi baseofisini kunye nabaqhubi beelori.

Ukuba amagxa akho athambele phambili, kukho izilungiso ezilula zamagxa ajikeleziweyo. Oku kufuna ukukhumbula nokuphinda umthambo othile.

Olu qheliselo lunokukunceda ukuba ubuye ubambe isandla sakho esiphakamileyo kwimpilo yakho kunye nokuba sempilweni ngokupheleleyo.

1. Ikati yenkomo

I-Cat-Cow Pose yinto eqhelekileyo yeyoga. Unokuziqhelanisa neyoga kwiiklasi ezikhokelwayo okanye uwedwa. Uninzi lwezinto ezisisiseko zeyoga zinokwenziwa ekhaya.

Le pose ethile inceda ukujolisa ngasemva nasesifubeni. Ezi ziindawo ezichaphazeleka ikakhulu ngamagxa ajikeleziweyo.

Ukwenza oku:

1. Qala ngokuguqa ngamacala amane emethini okanye phantsi.
2. Ukuqinisekisa ulungelelwaniso olufanelekileyo, beka izandla zakho ngqo phantsi kwamagxa akho, isinqe sakho ububanzi bamagxa, kunye nomqolo wakho kwindawo yokungathathi hlangothi.
3. Iinyawo zakho kufuneka zitshintshwe ukutyala, oko kuthetha ukuba uzalatha iinzwane zakho kude nomzimba wakho. Ukwenza oku, umphezulu wonyawo lwakho uya kuchukumisa ngaphezulu komgangatho.
4. Ukuya kwinqanaba lekati elinyukayo lomthambo, khupha umphunga kwaye utyhalele umqolo wakho phezulu ukuya kuthi ga ngokutyibilikayo.
5. Okwangoku, isilevu sakho siyakungena esifubeni sakho.
6. Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10.
7. Emva koko, tshintshela kwinqanaba lokuhla kweenkomo ngokuphefumla kuqala. Cothisa umva kancinci kancinci kwaye uvumele isisu sakho sidiphuze emgangathweni.
8. Oku kuya kufuneka uhambise amagxa egxalaba kunye kwaye ubangele ukuba umqolo wakho ubethe kwi-arch.
9. Gcina le mizuzwana emi-5 ukuya kweli-10 emva koko ubuyele kwindawo yokuqala yokungathathi hlangothi.
10. Phinda amaxesha ama-3 ukuya kwezi-3.

2. Ngasentla kwentloko esifubeni

Usenokuba uqaphele isifuba esiqinileyo kunesesiqhelekileyo ukusuka kumagxa ajikelezileyo.

Oku kungenzeka kubangelwe kukuma kancinci kwamagxa ajikelezileyo abangela ukuba izihlunu zesifuba zifinyeze kwaye ziqine.

Ukolula kwesifuba kuya kunceda ukuvula umzimba wangaphambili.

Ukwenza oku:

1. Qalisa nokuba uhleli okanye umile uphakamise iingalo, iingqiniba zigobile, kwaye izandla zakho zidibene ngasemva kwentloko yakho.
2. Khawufane ucinge ukuba ibhola yentenetya ihleli phakathi kwamagxa akho egxeni njengoko ngobunono ucudisa amagxa egxalaba ukuze ulibambe endaweni yalo.
3. Gcina oku kolulwa imizuzwana eli-15 ukuya kwengama-30. Khumbula ukuphefumla.
4. Phinda amaxesha ama-3 ukuya kwezi-3.

Yenza le ntshukumo ikhululeke ngakumbi ngokulungelelanisa ukuphakama kwezandla zakho. Umzekelo, unokubeka izandla zakho phezu kwentloko yakho okanye nokuba ziisentimitha ezimbalwa ngaphezulu kwentloko yakho ukuze wolule ngokwahlukileyo.

Ukolula ngokunzulu, zama ukwenza oku emva kweshawa eshushu okanye emva kokuzilolonga okulula njengokuhamba, xa izihlunu zakho zishushubeziwe.

3. Ukuphefumla nzulu

Olu lungiso lubandakanya into sonke esiyaziyo ukuba siyenze njani: phefumla!

Xa amagxa ethu kunye nomqolo ongaphezulu ujikeleze phambili, oku kunokuchaphazela ukuphefumla ngokwenza kube nzima ukuba intshukumo yokuphefumla yedayaphragm kunye nentambo yobambo yenzeke, yenze ukuba umoya uphefumle nzulu.

Ukuma komzimba kuchaphazela ukuphefumla, kwaye ungasebenzisa ukuphefumla ukutshintsha indlela omile ngayo. Njengebhonasi, abanye abantu bafumana iindlela zokuphefumla ngendlela elungileyo yokunciphisa uxinzelelo.

Ukwenza oku:

1. Qala ngokufumana indawo efanelekileyo eneziphazamiso ezincinci.
2. Ngelixa ukuma kwakho kungafuneki ukuba kugqibelele, kufanele kube nkqo ngokwaneleyo ukuba isifuba sakho siziva sivulekile.
3. Beka isandla ngaphezulu kwenkaba yakho kunye nesinye entliziyweni yakho.
4. Vala amehlo akho.
5. Vala umlomo wakho kwaye uthathe umoya ophefumlayo ngeempumlo zakho. Kuya kufuneka uve ukuba isisu sakho siyanda ngaphantsi kwesandla sakho.
6. Gcina amanani ama-2 ukuya kwezi-4.
7. Phefumlela ngaphandle ngomlomo okanye ngempumlo ngamanye ama-2 ukuya kwi-4.
8. Phinda le nkqubo inye okungenani imizuzwana engama-60.

Ukuba umtsha ekuphefumlweni okunzulu, qala ngeeseshini ezimfutshane ngokwenene. Njengoko uya ukhululeka ngakumbi, ungongeza kancinci ixesha ekusebenzeni kwakho.

Ngaba awufuni ukwenza umkhuba wokuphefumla?

Zama ukubonwa okanye ukucamngca ngemifanekiso. Endaweni yokugxila kuphela ekuphefumlweni, kukho ezinye iindlela zokucamngca onokuzisebenzisa ukuphumla izihlunu kunye nokuphucula ukuqonda komzimba (kunye nokuma komzimba).

4. Ukuhlolwa kwesimo sokuma

Ukuguqula imikhwa ngokwamkela ulwazi lokuma. Unokwenza oku ngokuphumeza "ukujonga ukuma" kumhla wakho.

Yindlela ekhawulezayo nesebenzayo yokubuyisa umzimba wakho ukuba uhlengahlengise ngokwendalo kwizikhundla ezikhuthaza ukulungelelaniswa okufanelekileyo.

Ukwenza oku:

1. Qala ngokuma udongeni. Intloko yakho, amagxa egxalaba kunye nempundu kufuneka uchukumise eludongeni. Izithende zakho kufuneka zibe zii-intshi ze-6 kude nodonga.
2. Kuba injongo kukuba ne-intshi ezingaphantsi kwe-2 phakathi kwentamo yakho kunye nodonga kunye nomqolo wakho nodonga, linganisa izithuba zokuqinisekisa ukuba bayazifezekisa ezi mfuno. Okokuqala, phakathi kwentamo yakho kunye nodonga emva kwakho umva kunye nodonga.

Kwiiveki zokuqala zokwenza le mithambo, jolisa ekwenzeni isithuba sokumisa rhoqo njengoko unakho. Ukungena ngokwenene kulo mkhwa, zama ukukwenza kube kanye ngeyure iintsuku ezimbalwa.

Nje ukuba ukuma kwakho kuphuculwe ngokuhamba kwexesha, ungalinciphisa ixesha lokujonga ngelixa uqhubeka nokuziqhelanisa nomzimba.

Kungathatha iiveki ezininzi ukubona uphuculo olukhulu kwisikhundla.

Yintoni ebangela amagxa ajikeleziweyo?

Amagxa ajikelezayo ahlala esenzeka ngokuhamba okuphindaphindayo kunye nokuma. "Intamo ebhaliweyo" yinto efanayo enxulumene nokuma. Eli gama lifumana igama lalo kwisikhundla somqolo kunye namagxa akho xa ugoba intamo yakho phambili nasezantsi. Oku kuyenzeka xa usenza izinto njengokufunda isicatshulwa, jonga i-Twitter, okanye uzame ukubetha amanqaku akho aphezulu kwiCandy Crush.

Imiba enxulumene nokuhamba komzimba ayizizo kuphela izizathu zamagxa ajikeleziweyo. Ezinye izinto ezinokubangela zibandakanya:

• thoracic kyphosis, ekwabizwa ngokuba yi-roundback, enokuthi yenzeke kwi-osteoporosis
• scoliosis, icala elingaqhelekanga kwicala lokugoba komqolo
• ubuthathaka bemisipha
• ubunzima obongezelelweyo
• ukungalingani kwemisipha, okunokuza ngokungakhathaleli izihlunu ezithile ngexesha lokuzilolonga
• bephethe izinto ezinzima

Ukuthatha

Ukuba amagxa akho ajikeleziweyo abangelwa yimicimbi enxulumene nokuma komzimba, njengokuhlala edesikeni okanye ujonge phantsi rhoqo, le mithambo inokunceda ukuphucula ukuma kwakho. Ukwenza le mithambo, kunye nokujonga imeko rhoqo, kunokunceda nakwezinye iinkalo zempilo yakho, kubandakanya ukuphefumla kunye nobuthathaka bemisipha.