Ukolula okumelwe ukwenziwa ngaphambi kokulala

Umxholo

• Kutheni kufuneka wolule ngaphambi kokulala
• 1. Yangana
• 2. Intamo yolula
• 3. Ukuguqa ngelahla
• 4. Isimo somntwana
• 5. Umda ophantsi
• 6. Uhleli phambili ukugoba
• 7. Imilenze yokunyusa udonga
• 8. Ukuhla kokuma kwe-engile ebotshelelwe

Kutheni kufuneka wolule ngaphambi kokulala

Phakathi kwamayeza endalo okulala, ukusela iti ye-chamomile ukusasaza iioyile ezifanelekileyo, ukolula kuhlala kungakhathalelwanga. Kodwa esi senzo silula sinokukunceda ulale ngokukhawuleza kwaye uphucule umgangatho wokulala kwakho.

Uphengululo lwe-2016 lwezifundo ezininzi lufumene ikhonkco phakathi kweentshukumo zokucamngca, ezinje nge-tai chi kunye neyoga, kunye nokuphucula umgangatho wokulala. Ukuphuculwa komgangatho wobuthongo kudityaniswe nomgangatho wobomi obungcono.

Kodwa kutheni ukolula kunefuthe lokulala? Kusenokwenzeka ukuba ngumxube wezinto.Kwelinye, ukunxibelelana nomzimba wakho ngokuzolula kunceda ukujonga ingqalelo yakho ekuphefumlweni nasemzimbeni, hayi koxinzelelo losuku.

Olu lwazi lomzimba wakho lukunceda ukuba uhlakulele ingqondo, ebikukunceda ukukhuthaza ukulala okungcono.

Ukolula kukwabonelela ngezibonelelo ezinokubakho emzimbeni, ukunceda ukunciphisa uxinzelelo lwemisipha kunye nokuthintela ukulala-ukuphazamisa iitampu. Qiniseka nje ukuba unamathela kubunono obulula. Ukwenza umsebenzi omkhulu ngaphambi kokulala kunokuba nefuthe elichaseneyo.

Nazi iindlela ezisibhozo zokongeza kwizinto oqhele ukuzenza ebusuku.

1. Yangana

Ukolula kusebenza iirhomboids kunye nezihlunu ze-trapezius zomqolo wakho wangasentla. Inceda ekunciphiseni ukungaphatheki kakuhle kwentlungu okanye iintlungu ezibangelwa kukungazinzi komzimba, i-bursitis, okanye igxalaba eli-frozen.

Ukwenza oku kolula:

1. Yima ubude kwaye uphefumle njengoko uvula iingalo zakho ngokubanzi.
2. Exhale njengoko uwela iingalo zakho, ubeke ingalo yakho yasekunene ngasekhohlo kunye nasekhohlo ngasekhohlo ngasekunene kwakho ukuze uzange.
3. Phefumla nzulu njengoko usebenzisa izandla zakho ukuzoba amagxa akho uye phambili.
4. Gcina oku kolulwa imizuzwana engama-30.
5. Ukukhupha, phefumlela ngaphakathi ukuvula iingalo zakho emva uvule ngokubanzi.
6. Exhale uze uphinde ngengalo yakho yasekhohlo ngaphezulu.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

2. Intamo yolula

Oku kolulwa kuya kunceda ukunciphisa uxinzelelo entlokweni yakho, entanyeni nasemagxeni. Zama ukugxila ekugcineni ukuma kakuhle xa usenza ezi zinto.

Ukwenza oku kolulwa:

1. Hlala kwisitulo esitofotofo. Thatha isandla sakho sokunene phezulu entlokweni yakho okanye kwindlebe yakho yasekhohlo.
2. Ngenisa indlebe yakho yasekunene egxalabeni lakho lasekunene, ubambe le ndawo yokuphefumla ama-5.
3. Phinda kwelinye icala.
4. Jika ujonge ngaphezulu kwegxalaba lasekunene, ugcine wonke umzimba wakho ujonge phambili.
5. Bamba esi sikhundla ngokuphefumla ama-5.
6. Phinda kwelinye icala.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

1. Beka isilevu sakho ezantsi esifubeni sakho, uyibambe apha ukuphefumla ama-5.
2. Buyela kwindawo yokungathathi hlangothi kwaye uvumele intloko yakho ukuba ibuye kancinci ukubuyela kwimiphefumlo emi-5.
   

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

3. Ukuguqa ngelahla

Ukolula kunceda ukukhulula izihlunu ngasemva nasemagxeni, kuthomalalise iintlungu nokungonwabi.

Ukwenza oku kolula:

1. Yiza kwindawo yokuguqa phambi kwesihlalo, isofa, okanye itafile ephantsi.
2. Jonga ukuba amadolo akho aphantsi kwenyonga zakho ngqo. Ungaphumla ngengubo okanye umqamelo ngenkxaso eyongezelelweyo.
3. Yandisa umqolo wakho njengoko ujinga esinqeni ukuze uqhubeke phambili, uphumle iingalo zakho ebusweni kunye neentende zakho zijongane.
4. Gcina oku kolulwa imizuzwana engama-30.
5. Phinda amaxesha ama-1 ukuya kwayi-3.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

4. Isimo somntwana

I-pose yomntwana yindlela elula yokuphumla efana nokuguqa ngamadolo, kodwa ukhululeke ngakumbi. Kukulungele ukulungelelanisa nokuphefumla kwakho, ukhulule umzimba wakho, kunye nokunciphisa uxinzelelo. Kuyanceda ekunciphiseni iintlungu kunye noxinzelelo emqolo, emagxeni, nasentanyeni.

Ukwenza oku:

1. Yiza ngamadolo akho, uhleli emva kwezithende zakho.
2. Hinga ezinqeni zakho ukuze usonge phambili kwaye uphumle ibunzi lakho phantsi.
3. Yandisa iingalo zakho phambi kwakho ukuxhasa intamo yakho okanye ukuzisa iingalo ecaleni lomzimba wakho. Ungasebenzisa umqamelo okanye umqamelo phantsi kwamathanga akho okanye ibunzi ngenkxaso eyongezelelweyo.
4. Ukuphefumla nzulu ngaphakathi ngelixa ubambe i-pose, ukuzisa ulwazi lwakho kuyo nayiphi na imimandla yokungonwabi okanye ukuqina emqolo wakho.
5. Bamba le poso ukuya kuthi ga kwimizuzu emi-5. Unokuza kule ndawo phakathi kwezinye izinto ezolula ukunika umzimba wakho ithuba lokuphumla.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

5. Umda ophantsi

Le lunge yolula iinyonga zakho, amathanga, kunye ne-groin. Ukuvula isifuba sakho kunceda ekunciphiseni uxinzelelo kunye nentlungu kule ndawo kunye nasemqolo nasemagxeni. Zama ukuhlala ukhululekile xa usenza le pose, kwaye ungazichukumisi kakhulu.

Ukwenza oku kolula:

1. Ngena kwindawo ephantsi unyawo lwasekunene ngezantsi kwedolo lasekunene kwaye umlenze wakho wasekhohlo wongezwe umva, ugcine idolo lakho phantsi.
2. Yizisa izandla phantsi phantsi kwamagxa akho, emadolweni, okanye phezulu phezulu.
3. Phefumla ngokunzulu, ugxile ekwandiseni umqolo wakho kunye nokuvula isifuba.
4. Yiva umgca wamandla ophuma kwisithsaba sentloko yakho.
5. Gcina le ndawo yokuphefumla ama-5.
6. Phinda kwelinye icala.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

6. Uhleli phambili ukugoba

Ukolula kunceda ukukhulula umqolo wakho, amagxa kunye nemisipha. Ikolula umqolo wakho osezantsi.

Ukwenza oku kolula:

1. Hlala phantsi uyolule imilenze phambi kwakho.
2. Yenza isisu sakho kancinci ukuze wandise umqolo wakho, ucofe amathambo akho phantsi.
3. Hinga ezinqeni zakho ukuba usonge phambili, wolula iingalo zakho phambi kwakho.
4. Khulula intloko yakho kwaye uyibeke esilevini esifubeni.
5. Bamba le poso ukuya kuthi ga kwimizuzu emi-5.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

7. Imilenze yokunyusa udonga

Esi sisikhundla sokubuyisela esinceda ukunciphisa uxinzelelo emqolo, emagxeni, nasentanyeni ngelixa ukhuthaza ukuphumla.

Ukwenza oku kolula:

1. Hlala kwicala lasekunene lomzimba wakho eludongeni.
2. Lala ngomqolo njengoko ujinga imilenze yakho malunga nodonga.
3. Isinqe sakho sinokuphakama sisondele eludongeni okanye kwiisentimitha ezimbalwa kude. Khetha umgama oziva ukhululekile. Unokubeka umqamelo phantsi kwethanga lakho lokuxhasa kunye nokuphakama kancinci.
4. Phumla iingalo zakho nakweyiphi na indawo efanelekileyo.
5. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-10.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala

8. Ukuhla kokuma kwe-engile ebotshelelwe

Esi sivuli siphumayo sinokunceda ekunciphiseni uxinzelelo lwemisipha ezinqeni nasezintlangeni, okwenza ukuba kulunge ngakumbi ukuba uchitha uninzi losuku lwakho uhleli.

Ukwenza oku kolula:

1. Hlala phantsi uze uzise iinyawo zakho ndawonye.
2. Yayama ngasemva ezandleni zakho ukubuyisa umqolo wakho, intamo kunye nentloko emgangathweni. Ungasebenzisa imithwalo okanye imiqamelo phantsi kwamadolo akho okanye intloko yokuxhasa.
3. Beka iingalo zakho nakweyiphi na indawo efanelekileyo.
4. Gxila ekuphumleni amathanga akho kunye namathanga njengoko uphefumla nzulu.
5. Gcina le pose ukuya kuthi ga kwimizuzu eli-10.

Ifoto ngeQumrhu elisebenzayo, ingqondo yokudala