Izibonelelo kunye nokuQapha kokuHlala phantsi

Umxholo

• Izibonelelo zokuhlala phantsi
• Iziphumo ebezingalindelekanga ezinokwenzeka
• Indlela yokuhlala kamnandi phantsi
• Ukuguqa ngamadolo
• Imilenze enqamlezileyo
• Hlala phantsi
• Hlala phantsi
• Hlala ixesha elide
• Ukuqhekeza
• Amanyathelo okuthintela ukuhlala phantsi kakuhle
• USeiza (eguqe ngamadolo)
• Ukuqhekeza
• Imilenze enqamlezileyo
• Yise kude

Uninzi lwethu luchitha phantse imini yonke luhleli ezitulweni okanye kwiisofa. Ngapha koko, mhlawumbi uhleli kwenye njengoko ufunda le nto.

Kodwa abanye abantu bahlala phantsi endaweni yoko. Rhoqo, le yinxalenye yobomi babo bemihla ngemihla. Umzekelo, kwezinye iinkcubeko, kulisiko ukuhlala phantsi xa utya.

Abanye abantu bayathanda ukuhlala phantsi ngenxa yezibonelelo ezichaziweyo. Ukuziqhelanisa kuthiwa ukuphucula ubhetyebhetye kunye nokuhamba, kuba ikuvumela ukuba wolule umzimba wakho osezantsi. Kwakhona kucingelwa ukuba kukhuthazwe ukuzinza kwendalo kwezihlunu zakho ezingundoqo.

Nangona kunjalo, xa kwenziwe ngokungachanekanga, ukuhlala phantsi kunokubangela iintlungu kunye nokungonwabi. Oku kunokwenzeka ngakumbi ukuba sele inemicimbi edibeneyo.

Makhe sijonge izibonelelo ezinokubakho kunye nokusilela kokuhlala phantsi, kunye nezikhundla eziqhelekileyo onokuzama kuzo.

Izibonelelo zokuhlala phantsi

Izinto eziluncedo zokuhlala phantsi zibandakanya:

• Ikhuthaza ukuzinza kwendalo. Ngaphandle kwenkxaso yesitulo, ukuhlala phantsi kunyanzela ukuba ubandakanye ingqokelela yakho yozinzo.
• Uxinzelelo oluncinci lwe-hip. Ukuhlala isitulo ixesha elide kunokwenza ukuba inyonga yakho iqine kwaye iqine. Kodwa xa uhleli phantsi, unokuzolula ngokulula i-hip flexors zakho.
• Ukwanda kokuguquguquka. Ukuhlala phantsi kukuvumela ukuba wolule izihlunu zomzimba ezisezantsi.
• Ukwanda kokuhamba. Njengoko wolula izihlunu ezithile, ukuhamba kwakho kuya kuphucula.
• Umsebenzi ongakumbi wemisipha. Eminye imo yokuma, njengokuguqa nokuguqa, zizikhundla "zokuphumla ezisebenzayo". Bafuna umsebenzi ongaphezulu kwemisipha kunokuhlala esihlalweni.

Iziphumo ebezingalindelekanga ezinokwenzeka

Nangona ukuhlala phantsi kunokuba neenzuzo, ukukwenza ngokungachanekanga kunokubangela iingxaki. Iziphumo ezinokubakho zibandakanya:

• Uxinzelelo olongezelelweyo kumalungu akho. Kwezinye iindawo, ubunzima bomzimba wakho ongaphezulu bubekwe kwimilenze yakho esezantsi. Oku kunokubeka uxinzelelo emadolweni akho nasemaqatheni.
• Ukunciphisa ukujikeleza kwegazi. Umthwalo womzimba wakho ongaphezulu unokunciphisa ukujikeleza kwimilenze yakho esezantsi.
• Ukuma kakubi. Kubalulekile ukuba uphephe ukulala. Ngaphandle koko, unokukhulisa okanye wenze mandundu imiba engasemva kunye nentlungu yomqolo.
• Ukwandisa iingxaki ezikhoyo zokudibanisa. Ukuhlala phantsi emgangathweni akunakulunga ukuba unemicimbi ekhoyo esinqeni sakho, emadolweni, okanye emaqatheni.
• Iingxaki zime ngxi. Ngokufanayo, imiba edibeneyo inokwenza kube nzima ukuphuma phantsi.

Indlela yokuhlala kamnandi phantsi

Ukuba ungathanda ukuhlala phantsi, zama ezi ndawo zilandelayo zokuhlala. Kungathatha ixesha ukufumana ukuba yintoni eyona nto ikulungeleyo.

Ukuguqa ngamadolo

Ukuguqa ngamadolo yindawo eqhelekileyo yomgangatho kunye neenguqu ezininzi. Ukuguqa phantsi:

1. Qalisa ukuma. Nyathela umlenze omnye emva kwakho. Shift ubunzima bakho kumlenze wangaphambili.
2. Nciphisa kancinci idolo lakho lomqolo emhlabeni, ugcine iinzwane zakho phantsi kunye namaqatha eguqukile.
3. Beka amagxa akho phezu kwenyonga zakho. Yehlisa idolo langaphambili emgangathweni.
4. Beka amadolo akho ububanzi bamagxa ahlukeneyo. Phumla iimpundu zakho kwizithende zakho.

Ukusuka apha, ungabeka iincopho zamaqatha akho phantsi, nganye nganye. Iimpundu zakho ziya kuhlala phantsi kwiinyawo zakho. Esi sikhundla sibizwa ngokuba "seiza" kwinkcubeko yaseJapan.

Ukunciphisa uxinzelelo emadolweni, unokugoba idolo elinye kwaye utyale unyawo lwakho phantsi. Olunye ukhetho kukuguqa emethini.

Imilenze enqamlezileyo

Esinye isikhundla somgangatho esithandwayo sihleli siqumbile. Ukwenza:

1. Hlala phantsi. Gobisa amadolo omabini, uwahambise ngaphandle. Beka unyawo olunye phantsi kwedolo elichaseneyo.
2. Shift ubunzima bakho ezinqeni zakho, endaweni yeenyawo zakho. Beka isisu sakho phezu kwethanga lakho.
3. Ukunciphisa uxinzelelo esinqeni sakho, unokuhlala emaphethelweni engubo esongiweyo. Unako kwakhona ukubeka imiqamelo phantsi kwamadolo akho.

Hlala phantsi

Ukuba unengxaki emadolweni okanye emaqatheni, zama ukuhlala ugobile:

1. Hlala phantsi. Gobisa amadolo akho omabini, utyale iinyawo zakho phantsi.
2. Beka iinyawo zakho ngokubanzi ngaphezu kobubanzi be-hip ngaphandle. Ukuma okubanzi kuya kukuthintela ekujikelezeni umva wakho.
3. Gcina isisu sakho phezu kwethanga lakho.

Hlala phantsi

Ukusuka kwindawo yokuhlala egobile, ungaya kwicala lokuhlala okanye "z-hlala". Esi sikhundla siza kolula amathanga akho angaphakathi:

1. Qalisa ukuhlala phantsi. Yehlisa omabini amadolo akho ngasekunene uwabeke phantsi.
2. Phumla emazantsi onyawo lwakho lwasekunene naphambi kwethanga lakho lasekhohlo.
3. Gcina zombini ihips emgangathweni, eya kukunceda ukugcina umqolo wakho ungathathi hlangothi.
4. Phinda kwicala elahlukileyo.

Hlala ixesha elide

Ukuhlala ixesha elide kolula izihlunu zakho zekota. Ukuhlala kwesi sikhundla:

1. Hlala phantsi. Yandisa imilenze yakho ngqo phambili. Flex iinzwane zakho, uzikhombe phezulu.
2. Gcina isisu sakho phezu kwethanga lakho.
3. Hlala emphethweni wengubo esongiweyo ukunqanda ukujikeleza umva.

Ukusuka kwindawo yokuhlala ixesha elide, unokubeka imilenze yakho ibe banzi kunobubanzi begxalaba ngaphandle. Oku kubizwa ngokuba yi-straddle sit.

Ukuqhekeza

Ukuqhekeza, okanye ukuhlala kwesikwere, kukuvumela ukuba uhambe ngokulula phakathi kokuma kunye nezikhundla zomgangatho. Ukuhlala kwesi sikhundla:

1. Yima kunye neenyawo zakho ububanzi ububanzi. Tyala iinyawo zakho phantsi.
2. Cothisa iimpundu zakho kancinci de ibe ngaphezulu nje komgangatho.
3. Gcina amagxa kunye nesifuba sime nkqo.

Amanyathelo okuthintela ukuhlala phantsi kakuhle

Ukuphepha iintlungu okanye ukwenzakala, naka umzimba wakho. Nantsi into ekufuneka uyazi xa uhleli:

USeiza (eguqe ngamadolo)

USeiza, okanye uguqe ngamadolo, unokubeka uxinzelelo emadolweni akho nakumajoyina amaqatha. Ukujika kwamadolo anzulu nako kunokucaphukisa intlala emadolweni akho.

Guqula indawo ukuba imilenze yakho esezantsi iziva ibuhlungu okanye indindisholo Unokuzama ukuhlala edolweni elinye ngokubeka inyawo elinye phantsi.

Ukuqhekeza

Ukuqhekeza kuzinze kancinci kunezinye izikhundla kuba iimpundu zakho zihlala zingaphezulu komgangatho. Ke ngoko, ifuna umsebenzi ongaphezulu wemisipha kunye nokulingana. Ikwabandakanya ukuguqa ngokugqithileyo kwedolo.

Ukuba unobunzima bokuhlala uzinzile, bamba eludongeni okanye esofeni yokulinganisa. Yiya kwenye indawo ukuba uziva iqatha okanye iintlungu zedolo.

Imilenze enqamlezileyo

Ukuba kwenziwe ngokungachanekanga, ukuhlala unemilenze enqamlezileyo kunokubangela iintlungu ezisezantsi kunye nokuma okungalunganga.

Ukuthintela oku, thintela ukuzingela umqolo wakho ngelixa uhleli unqamle imilenze. Gcina umqolo wakho kwindawo yokungathathi hlangothi.

Gcina ubunzima bakho esinqeni sakho endaweni yeenyawo zakho. Oku kuya kunciphisa uxinzelelo kumalungu akho e-ankle.

Yise kude

Ukuba uchitha ixesha elininzi uhleli esihlalweni, ukuhlala phantsi kunokuba luncedo. Inokukunceda ukolula izihlunu kumzimba wakho osezantsi. Khumbula ukuma kwakho, nangona kunjalo. Gcina isisu sakho phezu kwethanga lakho ukunqanda ukugoba umva.

Nokuba uhlala phi na, kunqande ukuhlala kwindawo enye ixesha elide. Guqula izikhundla ukuba uva iintlungu okanye ukungonwabi.