Ngaba ufuna ukukhaba umkhwa wakho wokulala? Zama ezi ziQhinga ezili-8

Umxholo

• Zithini izibonelelo zokuma okungcono?
• 1. Yima uphakamile
• 2. Hlala ngokuchanekileyo
• 3. Jikeleza
• 4. Isilayidi eludongeni
• 5. Isimo somntwana
• 6. Ikhanda legxa likhama
• 7. IPlanga
• 8. Ibhulorho
• Umgca wezantsi
• Yeyiphi eyona Ndawo yokuHlala kakuhle yokuHamba kakuhle?

Kweli hlabathi lanamhlanje, kulula ngakumbi kunanini na ngaphambili ukuzifumana uthotyiwe ngefowuni okanye utyibilika kwilaptop iiyure ngeyure. Ukutshixelwa kwiscreen ixesha elide, ngakumbi xa ungakhange ubekwe ngokuchanekileyo, kunokuthatha umthwalo kwimisipha yakho, kumalungu kunye nakwimigudu.

Xa umzimba wakho uqhela ukuzingelwa ngaphezulu kweeyure, kunokuba lula ukuqhubeka nokuma ngendlela efanayo, nokuba awukho phambi kwesikrini.

Ukuba ufuna ukukhaba umkhwa wakho we-slouching, kukho imithambo elula kunye neendlela ezinokukunceda. Kule nqaku, siza kujonga amanyathelo angama-8 onokuyithatha ukunciphisa i-slouching kunye nokuphucula ukuma kwakho jikelele.

Zithini izibonelelo zokuma okungcono?

Ukuma komzimba yindlela umzimba wakho omi ngayo xa umi, uhleli, okanye ulele phantsi. Ukuma ngokuchanekileyo kubeka isixa esincinci sobunzima kwiimisipha zakho kunye namalungu.

Ukulala, ukugoba, kunye nezinye iintlobo zokuma kakubi kunokubangela uxinzelelo lwemisipha, kunye nentlungu yomqolo, iintlungu ezidibeneyo kunye nokunciphisa ukusasazeka. Ukuma kakubi kunokukhokelela kwimicimbi yokuphefumla kunye nokudinwa.

Izibonelelo zokuma kakuhle zibandakanya:

• Ukuphucula ibhalansi. Ukuba nokulinganisela okungcono kunciphisa kuphela umngcipheko wokuwa, kunokuphucula amandla akho ezemidlalo.
• Intlungu ebuhlungu encinci. Ukuma kakuhle kubeka uxinzelelo oluncinci kunye noxinzelelo kwiidiski kunye ne-vertebra kumqolo wakho.
• Umngcipheko omncinci wokulimala. Ukuhamba, ukuma, kunye nokuhlala ngokuchanekileyo kunciphisa uxinzelelo kwimisipha yakho, kumalungu kunye nakwimigqa.
• Ukudinwa okuncinci. Xa izihlunu zakho zisetyenziswa ngokufanelekileyo, inokunceda ukugcina amandla akho.
• Zimbalwa iintloko. Ukuma kakubi kunokubeka uxinzelelo olungakumbi entanyeni yakho, oku kungakhokelela kwintlungu.
• Ukuphefumla okuphuculweyo. Ukuma kakuhle kuvumela imiphunga yakho ukuba ikhule ngokupheleleyo, ikuvumela ukuba uphefumle lula.
• Ukujikeleza okungcono. Xa amalungu akho abalulekileyo engacinezelwanga yi-slouching, inokunceda igazi lakho ukuba lihambe ngokulula kwimithambo yegazi kunye namalungu akho.

Inyathelo lokuqala lokunga slouching kukwazi ukuma kwakho. Sidla ngokubanjwa yile nto siyenzayo de silibale ukujonga indlela esimile ngayo.

Kwenze umkhwa ukujonga indlela omile ngayo imini yonke. Qaphela indlela omi ngayo, ohleli ngayo, okanye ohamba ngayo. Yenza izilungiso nanini na xa ufumanisa ukuba ulala okanye uzingela umqolo okanye amagxa, okanye uyityhala intloko okanye intamo yakho ngaphambili ukuze ujonge isikrini.

Ezi ndlela zilandelayo kunye nokuzivocavoca kunokukunceda ukunciphisa i-slouching kwaye usebenzise indlela efanelekileyo yokuma.

1. Yima uphakamile

Usenokungayihoyi kakhulu indlela omi ngayo, kodwa inokwenza umahluko omkhulu kwindlela omile ngayo. Ukuma ngokuma okuhle, gcina ezi ngcebiso engqondweni:

• Yima nkqo kwaye umde ngamagxa akho ekhululekile kwaye ubuye umva kancinci. Cinga ngentambo engabonakaliyo etsala intloko yakho eluphahleni.
• Yima ngeenyawo zakho malunga nobubanzi begxa ububanzi, kunye nobunzima bakho ikakhulu kwiibhola zeenyawo zakho.
• Gcina amadolo egobile kancinci.
• Tuck esiswini sakho.
• Gcina inqanaba lakho lentloko, ungagobanga phambili, uneendlebe emagxeni akho.
• Shift ubunzima bakho kwiinzwane zakho ukuya kwizithende zakho, okanye ukusuka kolunye unyawo ukuya kolunye ukuba kufuneka ume endaweni enye ixesha elide.

2. Hlala ngokuchanekileyo

Xa uhleli phantsi, gcina ezi ngcebiso engqondweni ukuze uqiniseke ukuba usebenzisa indlela elungileyo yokuma:

• Hlala nkqo kunye namagxa akho ekhululekile, kodwa ungazingeli okanye ujikeleze.
• Khetha ukuphakama kwesihlalo ekuvumela ukuba ugcine iinyawo zakho zityalwe zaqina phantsi. Kuphephe ukunqumla imilenze yakho.
• Gcina amanqanaba emadolo okanye uphakame kancinane kunesinqe sakho.
• Hlala emva esihlalweni sakho ukuze usihlalo ubuye uxhase umqolo wakho.
• Nika ingqalelo isikhundla sakho sentloko. Ungayivumeli intloko kunye nesilevu sihlale ngaphambili emagxeni akho.
• Gcina iindlebe zakho zilungelelaniswe phezu kwamagxa akho.
• Gcina ikhompyuter yakho kwinqanaba lemehlo ukukhusela intamo yakho ekuguqulweni ngaphambili okanye ngasemva.

3. Jikeleza

Ukubamba indawo enye, nokuba uhleli okanye umile, ixesha elide kunokubangela uxinzelelo lwemisipha, ukungonwabi kunye nokudinwa. Iziphumo zinokuba zibi nangakumbi ukuba ukwimeko yeslouched.

Ukuthintela iintlungu zemisipha kunye nokudinwa, yenza inqaku lokuvuka, wolule, kwaye ujikeleze okungenani imizuzu embalwa ngeyure nganye. Cwangcisa ialam kwifowuni yakho ukukhumbuza ukuba uvuke kwaye uhambe.

Inokukunceda ukuba unokwenza umsebenzi owahlukileyo ofuna ukuba usebenzise izihlunu ezahlukeneyo kwezi uzisebenzisayo uhleli okanye umi.

4. Isilayidi eludongeni

Ukuba uhleli kwindawo enye okwethutyana, isilayidi sodonga yindlela elungileyo yokusetha kwakhona umzimba wakho kunye nokukhumbuza ngento elungileyo ethe tye yokuma Kwakhona kunokuba luncedo ekunciphiseni ubunzima entanyeni nasemagxeni akho.

Ukwenza isilayidi sodonga:

1. Yima ngomqolo, iimpundu, amagxa kunye nentloko ucinezele ngokuqinileyo eludongeni.Iinyawo zakho zinokuba lunyawo okanye ezimbini kude nodonga ukukunceda ubeke umzimba wakho ngokuchanekileyo.
2. Gcina ukuthambeka kwi-pelvis yakho ukuze kungabikho arch ngasemva kwakho. Gcina amadolo akho egobile.
3. Yandisa iingalo zakho ngqo phezu kwakho ngemiqolo yezandla zakho eludongeni. Esi sisikhundla sakho sokuqala. Unokufumana kunzima ukuphakamisa iingalo zakho yonke indlela ekuqaleni, kwaye kulungile. Baphakamise kangangoko unako ngelixa ugcina umzimba wakho ucinezele eludongeni.
4. Ngomqolo wakho omde kwaye nesifuba sakho sivulekile, cudisa izihlunu zaphakathi kumbindi wakho njengoko uzityibilikisela iingalo zakho emagxeni akho. Gcina umqolo wezandla zakho, iingqiniba, amagxa, umqolo, impundu, kunye nentloko icinezelwe eludongeni kuyo yonke intshukumo.
5. Slayida iingalo zakho ezantsi zide zibe sezantsi kancinane kunokuphakama kwamagxa.
6. Bamba esi sikhundla okomzuzwana, emva koko tyhala iingalo zakho ubuyele kwindawo yokuqala ngaphandle kwento ephakamisa udonga.
7. Phinda amaxesha 10-12.
   

5. Isimo somntwana

Lo msebenzi ulula unceda ukolula umqolo wakho, kunye nokuqaqamba kwakho kunye nemisipha. Inokukunceda ukunciphisa uxinzelelo emqolo nasemqaleni.

Ukwenza oku ukuma:

1. Qala kuwo omane izandla zakho kunye namadolo akho phantsi.
2. Sinksisa isinqe sakho emva kweenyawo zakho, ngelixa uhamba izandla zakho ziphambi kwakho. Ukuba amathanga akho akazukuhamba aye ezantsi, ungabeka umqamelo phantsi kwawo ukuze ufumane inkxaso.
3. Ngenisa ngobunono ibunzi lakho phantsi ngelixa ugcina iingalo zakho zoluliwe phambi kwakho.
4. Khululeka kwaye uphefumle ngokunzulu.
5. Gcina le pose imizuzu emi-5, ukhumbule ukuphefumla ngokunzulu lonke ixesha.

6. Ikhanda legxa likhama

Lo msebenzi unokunceda ukuphucula ukuma kwakho ngokuzinzisa igxalaba lakho kunye nezihlunu ezingaphezulu zangasemva. Inokukunceda ukwenza izihlunu zesifuba sakho sibe bhetyebhetye.

Ukwenza lo msebenzi:

1. Yima ubude neengalo zakho ecaleni kwakho.
2. Tsala amagxa akho ngasemva nangaphantsi kancinci, ngokungathi uzama ukufumana amagxa egxalaba lakho ukuba uchukumise. Musa ukugqithisa, kodwa tsala de uzive wolule kancinci kwiimisipha zakho.
3. Bamba imizuzwana embalwa kwaye ubuyele kwindawo yokuqala.
4. Phinda amaxesha ali-10.

7. IPlanga

Imisipha eyomeleleyo engundoqo idlala indima ebalulekileyo ekuncedeni ugcine ukuma kakuhle. Yiyo loo nto ukwakha amandla kumbindi wakho kubalulekile ukuba ufuna ukunqanda ukutyibilika kwimikhwa emibi yokuma.

Izihlunu zakho eziphambili zibandakanya izihlunu zakho zesisu kunye nezihlunu ezijikeleze isinqe sakho kunye nomqolo osezantsi.

Olunye uqeqesho olulungileyo lokwakha isiseko esomeleleyo yiplanga. Lo msebenzi unokunceda ekunciphiseni iintlungu kunye nokuqina kokuhlala okanye ukuma ngokuchanekileyo.

Ukwenza oku kuhamba:

1. Qala kuwo omane, izandla zakho zingaphantsi kwamagxa akho kunye namadolo akho ngezantsi kwezinqe zakho.
2. Zithobe kwiingqiniba zakho kwaye yolule imilenze yakho ngasemva kwakho, ugcine iinyawo zakho zibanzi-ububanzi ngaphandle.
3. Gcina isiseko sakho siqinisiwe kwaye umqolo wakho uthe tye.
4. Bamba imizuzwana engama-20-30. Nje ukuba uqhelane nale meko, unokuyibamba ixesha elide.

8. Ibhulorho

Ibhulorho yenye yezinto ezomeleza kakhulu umthambo.

Ukwenza lo msebenzi:

1. Lala ngomqolo ugobe amadolo, iinyawo zithe tyaba phantsi, neengalo ziphume ecaleni, iintende phantsi.
2. Ukuqinisa izihlunu zakho eziphambili kunye nokuqaqamba, phakamisa inyonga yakho emgangathweni ukuze amadolo akho ahambelane namagxa akho.
3. Bamba imizuzwana engama-30, uze wehlise isinqe sakho.
4. Phinda kwakhona amaxesha ama-5 ukuya kwayi-8.

Umgca wezantsi

Elinye lamaqhosha okunga slouching okanye ukuzingela kukusoloko ukhumbula ukuma kwakho.

Cwangcisa izilumkiso kwifowuni yakho ukuze uzikhumbuze ukuba uhlale ngokuthe nkqo kwaye uthathe ikhefu rhoqo ukuze izihlunu zakho zingabi lukhuni okanye zingabi sendaweni enye ixesha elide.

Ngokudibanisa nokujonga ukuhamba kunye nokuhamba, kuyanceda ukwenza ulolonge rhoqo kunye nokuzilolonga ukugcina izihlunu zakho zomelele, ziguquguquke, kwaye zikwazi ukukunceda ugcine ukuma okuhle.

Yeyiphi eyona Ndawo yokuHlala kakuhle yokuHamba kakuhle?