Ukomelezwa kweMithambo yeeNzululwazi zeNtamo

Njengomzimba wethu wonke, kubalulekile ukuba somelele kwindawo yethu yentamo kuba ixhasa intloko.

Ingqondo ilawula zonke iintshukumo zomzimba ngokuthumela imiqondiso. Intamo idlala indima enkulu ekuncedeni ingqondo inxibelelane nomzimba wonke. Ngoko ke, nayiphi na inzakalo kwindawo yentamo inokuchaphazela ingqondo.

Kwakhona, intamo eqinile inceda ukukhusela intlungu kunye nokulimala kuloo ndawo. Namhlanje, intlungu yentamo yenye yeengxaki eziqhelekileyo ze-muscle emva kweentlungu zangasemva kwaye ibonakala kakhulu kubantu ekufuneka behleli phambi kwekhompyuter ixesha elide.

Ukomeleza imisipha yentamoKuyimfuneko ukwenza imithambo yokuqinisa imisipha ngokwesiqhelo. Le mithambo ilula kakhulu kwaye uninzi lwayo kulula ukuyiqhelanisa ekhaya. Isicelo "iintshukumo ezilungele iintlungu zentamo" ve “Imithambo yokomeleza izihlunu zentamo”...

Eyona Misebenzi yokuQinisa iNtamo eFanelekileyo

Ukubamba uMhlathi

I-chin grip yeyona ndlela isebenzayo yokuphucula ukuma kwakho kunye nokulwa neentlungu zentamo. Ijolise ekuqiniseni phambili nasemva kwentamo.

Gcina umqolo wakho kunye nentamo ngokuthe tye kwaye ume ngeengalo zakho emacaleni. Amehlo akho kufuneka ajonge phambili. Ngoku yehlisa isilevu sakho kancinci ukuze uve umva wentamo yakho. Bamba le ndawo imizuzwana emi-3-5 uze ubuyisele isilevu sakho kwindawo yokuqala.

Phinda ubuncinane amaxesha ali-10. Lo msebenzi unokwenziwa amaxesha amaninzi imini yonke. Kuluncedo kakhulu ekomelezeni izihlunu ezilungelelanisa intloko emagxeni.

Zibambe

Oku kubalulekile umthambo wokuqinisa intamoyi Yima ngomqolo wakho kudonga olusicaba. Qala ngeenyawo zakho kude nodonga.

Intloko nomqolo wakho kufuneka ujonge eludongeni. Ngoku beka iingqiniba zakho, iingalo kunye nomva wezandla zakho neminwe eludongeni ugcine isandla sakho sikwinqanaba lamagxa.

Iingalo zakho, izandla, intloko kunye neminwe kufuneka zichukumise udonga kwaye njengoko usenza oku, tyibilikisa izandla zakho kancinci entloko uze uzityibilikise ezantsi. Kufuneka iphindwe ubuncinane amaxesha ali-10. Lo msebenzi kufuneka wenziwe ngamaxesha angama-3-5 ngosuku.

Ukunyangwa kokujikeleza

Lo msebenzi ujolise ekusebenzeni zonke izihlunu kwindawo yentamo ngexesha elinye. Qala ngokubeka isandla esinye ecaleni kwentloko yakho. Ngelixa ukule ndawo, zama ukujikela intloko yakho ngasegxalabeni lakho.

Bamba intloko yakho ezandleni zakho, ukuxhathisa ukuzama ukuhambisa ihlombe ngokuhambelana nesilevu. Nje ukuba le ndawo ifikeleleke, yibambe imizuzwana emi-5. Buyela kwindawo yokuqala kwaye uqhubeke nokunyakaza kwelinye icala.

Ukucinezelwa kwamagxa

Lo msebenzi unokuvakala ngathi wenzelwe ukomeleza amagxa akho kunye nomqolo, kodwa uluncedo nakwintamo yakho. Ukunyanzeliswa kokuqina okubandakanyekayo kulo msebenzi kusebenze imisipha edibanisa intamo yakho ehlombe lakho, ngaloo ndlela inceda ukuqinisa inxalenye engezantsi yentamo yakho.

Lo msebenzi unokwenziwa ngelixa uhleli okanye umile. Umqolo wakho kunye nentamo kufuneka igcinwe ngokuthe tye. Ngoku jikelisa isilevu sakho phambili kancinci kwaye ucudise amagxa akho kangangoko ngaphandle kokuva naziphi na iintlungu. Bamba le ndawo imizuzwana emi-5 kwaye uphinde ubuncinci amaxesha angama-10.

Iphimpi eligobileyo

Lo ngumsebenzi okwinqanaba eliphezulu osebenzisa umxhuzulane njengokuxhathisa kwaye womeleza izihlunu zamagxa akho, intamo kunye nomqolo ongaphezulu. Njengoko igama libonisa, kwenziwa ngokujonga phantsi emhlabeni (okufana nephimpi) ubuso phantsi.

Ukuqala, lala ngobuso phantsi, ubeke ibunzi lakho kwithawula ukuze uxhase. Iingalo kufuneka zibekwe phantsi kunye neentende emacaleni.

Beka ulwimi lwakho ekhuhlangubeni lakho. Oku kuya kunceda ukuzinzisa imisipha phambi kwentamo yakho ukunceda inkqubo yokomeleza. Gcoba amagxa akho kwaye uphakamise izandla zakho emhlabeni.

Gquba iingqiniba zakho ngezandla zakho, ubhontsi phezulu. Emva koko, phakamisa ngobumnene ibunzi lakho kwithawula; amehlo kufuneka agcinwe ngokuthe tye kwaye ajonge emhlabeni.

Musa ukuzama ukutyhala intloko yakho ngasemva okanye ujonge phambili. Bamba le ndawo imizuzwana eyi-10 uze ubuyele kwindawo yokuqala. Phinda le ntshukumo 10 amaxesha.

Ukugoba Intamo

Lo msebenzi wenziwa ngeentsimbi. Xa ukhetha ubunzima, qiniseka ukuba unokubamba ngokukhululekileyo ngomva wentamo yakho. Qala ngokungqengqa ebhentshini.

Intloko yakho kufuneka ixhonywe ngaphaya komda kunye namagxa akho ahambelana nokuphela kwebhentshi.. Bamba umva wentloko yakho kancinci ngezandla zozibini. Ngoku yikekelise kancinci uyinyuse. Phinda ushukume.

Ukuzilolonga ngetawuli

Njengoko igama libonisa, lo msebenzi wenziwa ngokusebenzisa itawuli encinci. Ukwenza itawuli ibe ngqindilili kancinane, yisonge ngokuthe tye. Lo msebenzi unokwenziwa xa umile okanye uhleli esitulweni okanye ebhentshini.

Qala ngeenyawo zakho ngaphandle kwaye ubophe itawuli yakho emva kobuso kwisiseko somgca weenwele. Ukubamba isiphelo setawuli ezandleni zozibini, yehlisa isilevu sakho esifubeni sakho. Ukudala ukuchasana kwentamo, ithawula kufuneka ibanjwe ngokuqinileyo. Ngoku phakamisa intloko yakho. Qhubeka uphakamisa kwaye uthobe intloko yakho.

Sukuma Pheqa Phantsi

Lo ngumsebenzi ophambili kakhulu othathwa njengomkhulu entanyeni kunye nempilo yonke. Qala ngokubeka umqamelo othambileyo kufutshane nomnyango kwaye uguqe phantsi ukuze ubeke intloko yakho phezu komqamelo. Ngelixa uhlala kule ndawo, guqula imilenze yakho phezulu.

Ngokusisiseko kufuneka ume ujonge phantsi kwaye ubuyele kwindawo yokuqala. Lo msebenzi unzima kakhulu, kodwa ngokuziqhelanisa rhoqo, unokubumba umzimba wakho. Le ntshukumo ihlala yenziwa ngabasebenzi be-yoga.

Ukolula ecaleni

Yima nkqo kwaye ngokuthe chu ujongise intloko yakho ngasegxalabeni ukuya ngasekhohlo ngokungathi uzama ukuyibamba ngendlebe yakho. Bamba umzuzwana emva koko ubuyele kwindawo yakho yesiqhelo. Phinda umthambo ofanayo kunye nelinye icala kwaye ulandele inkqubo kuze kube yimfuneko.

Phakamisa intloko (Flat)

Lala ngomqolo wakho phantsi kwaye ugcine ihlombe lakho likhululekile. Ngeenyawo zakho phantsi, phinda imilenze yakho ngaphandle kokuyiphakamisa. Emva koko yiphakamise kancinci intloko yakho kwaye uzame ukufikelela esifubeni sakho ngesilevu sakho.

Kancinci buyisela intloko yakho kwindawo yayo eqhelekileyo. Phinda le ndlela yokuphakamisa kunye nokukhulula ude uqale ukuva intlungu entanyeni yakho. Kuyindlela elula yokunciphisa intlungu yentamo.

Phakamisa intloko (Ecaleni)

Lala ngamacala akho kwaye uqale ngokucotha ukuphakamisa intloko yakho ngakwisilingi. Oku kuya kolula izihlunu ezisecaleni zentamo yakho kwaye ukhulule uxinzelelo kwindawo esezantsi yentamo. Phinda kwakhona de kube yimfuneko uze utshintshele kwelinye icala ukwenza inkqubo efanayo.

Izangqa zamagxa

Yima kwindawo ekhululekileyo kwaye ngokucothayo uqale ukujikeleza omabini amagxa ngasekunene. Emva kokuphinda-phinda kalishumi, hamba ngokunxamnye newotshi uze ugqibezele eminye imijikelo elishumi. Thatha imizuzwana embalwa yekhefu phakathi kophindaphindo kwaye uphinde ude ube yimfuneko.

Ukurhoxiswa kweNtamo / UShift ngasemva

Ziqhelise lo mgaqo uhleli okanye ume nkqo. Slayida intloko yakho ngasemva (okt, musa ukujonga phambili) ngaphandle kokuphakamisa umgca wakho othe tye.

Thatha umoya onzulu njengoko usenza esi senzo, emva koko ubuyele kwindawo yakho yesiqhelo njengoko uphefumla ngaphandle.

Phinda oku izihlandlo ezithandathu ukuya kwezisibhozo ngosuku, uthabathe malunga nemizuzu emihlanu kucwangciso ngalunye. Ukunciphisa intlungu yentamo enye yeyona mithambo igqwesileyo.

Ukungeniswa Phambili nangasemva

Unokwenza le mithambo uhleli okanye umile. Qala ngokukekelisa intloko yakho kancinane ukuzisa isilevu sakho esifubeni sakho. Bamba indawo yakho malunga nemizuzwana emihlanu kwaye ngokuthe ngcembe ubuyele kwindawo yakho yesiqhelo.

Thatha ikhefu elifutshane kwaye uthe chu ukulahla intloko yakho ngasemva njengoko ujonge ngasesilingini malunga nemizuzwana emihlanu. Ngokuthe ngcembe ubuyela kwindawo emiselweyo. Phinda lo msebenzi izihlandlo ezihlanu ngosuku ukuze uphumle intamo, umva kunye nezihlunu zamagxa.

Jija

Slayida intloko yakho ngasemva (okt, musa ukujonga phambili) ngaphandle kokuphakamisa umgca wakho othe tye. Vala izandla zakho emva kwentamo yakho ngokudibanisa iminwe yakho. Gcoba ngobunono intloko yakho phambili ukuzisa isilevu sakho esifubeni sakho.

Uya kuqalisa ukuva ukuxinezeleka kwimisipha yangasemva yentamo yakho. Yima xa iqala ukuxinana. Buyela kwindawo yokuqala kwaye uphinde amaxesha amahlanu.

Tsala ngamagxa

Hlala kakuhle emqolo okanye esitulweni ngaphandle kwe-backrest. Hlaziya amahlombe akho kunye nentamo, emva koko uphakamise iingalo zakho kwaye uzigobe kwi-angle ye-90-degree.

Shenxisa iingqiniba zakho ngasemva kwaye utsale iincakuba zamagxa ukuze uqinise kancinane izihlunu phakathi kwazo. Ukubuyisela inkqubo kwindawo yayo yokuqala, yibuyisele umva kwaye uphinde kahlanu.

Intamo eJikelezayo (Izikhundla ezine)

Kukudityaniswa kwezikhundla ezine zokwelula intamo. Qala ngokutyhala intloko yakho phambili ukuhambisa isilevu sakho esifubeni sakho.

Ngoku jika intloko yakho ngakwesobunxele, ngaphandle kokubuyela kwindawo yokuqala, zama ukuchukumisa ihlombe lakho lasekhohlo ngendlebe yakho yasekhohlo.

Hambela phambili ngentloko yakho ngasemva ukuze ujonge phezulu. Qeda inkqubo ngokujika intloko yakho ngasekunene kwaye ubambe igxalaba lakho lasekunene ngendlebe yakho yasekunene. Buyela kwindawo yokuqala unqumamo olufutshane. Phinda inkqubo efanayo kwicala elichaseneyo.

Imithambo yokuxhathisa ngesandla

Beka izandla zakho ebunzini lakho. Qala ukuhambisa intloko yakho phambili kwaye usebenzise izandla zakho ukulwa namandla entloko yakho. Gcina le ndawo yamandla echaseneyo imizuzwana emi-5. Thatha ikhefu elifutshane lokuphumla kwaye uphinde uphinde iiseti ezi-3-5 zalo msebenzi amaxesha amathathu ngosuku.

Unokwenza umsebenzi ofanayo ngokubeka izandla zakho emva kwentloko yakho kwaye ubuyisele intloko yakho ngasemva.

Ukubetha Amagxa (Ukusebenzisa Ubunzima)

Bamba iidumbbells ezinobunzima obuziikhilogram ezi-2 ukuya kwezi-5 kwisandla ngasinye. Khululeka iingalo zakho njengoko iintende zakho zijongene.

Phakamisa amagxa akho kwinqanaba lendlebe. Bamba imizuzwana embalwa kwaye ukhulule. Phinda amaxesha angama-8-12 ngosuku.

UkuReverse Stance (Usebenzisa iiWeights)

Bamba iidumbbells ezinobunzima be-2 ukuya kwi-5 yeeponti kwaye ugobe phambili ukuze isifuba sakho sihambelane nomgangatho (njengokuthatha isaphetha). Zixhome iingalo zakho ngqo phezulu, iintende zijonge ngasemilenzeni.

Uze ugobe iingqiniba zakho kancinci kwaye ucinezele amagxa akho ukuphakamisa iingalo zakho emacaleni. Misa umzuzwana kwaye uyekele ukuma. Phinda amaxesha angama-8-12 ngosuku.

Ukuma okuthe nkqo (Ukusebenzisa iiMizimba)

Usebenzisa iidumbbells ezinobunzima obuzikhilogram ezi-2 ukuya kwezi-5 inye, yima nkqo neentende zijonge ngasemathangeni.

Tsala iintsimbi ukuya kwi-collarbone ngokujikela iingqiniba zakho ecaleni.

Bamba isigxina umzuzwana omnye, uze ubuyele kwindawo yokuqala. Phinda umthambo 8 ukuya 12 amaxesha ngosuku.

Yintoni Ebangela Intlungu Entanyeni?

Intamo yethu ibonakaliswe kuxinzelelo olukhulu kubomi bethu bemihla ngemihla ngenxa yezi zizathu zilandelayo:

– Ukuma komzimba okungalunganga

-I-ergonomics yomzimba engalunganga

– Ubuthongo obungaphazanyiswa

– Iintshukumo ezingcangcazelayo ngesiquphe 

Ukuba uchitha ixesha elininzi usebenza ekhompyutheni okanye kwidesika yeofisi, yenza le mithambo ingasentla ibe yinxalenye yendlela yakho yemihla ngemihla.

Izilumkiso ekufuneka uzithathe ngelixa usenza imithambo yeNtamo

Ngaphambi kokuba uqale nayiphi na indlela echazwe ngasentla, ukuba uziva ubuhlungu obungenakunyamezeleka naphi na entanyeni nasemva kwendawo, ungakulibali ukubonisana nochwepheshe bezempilo ngokukhawuleza.

Njengomgaqo oqhelekileyo, thintela nayiphi na ingxabano ngokukhawuleza okanye i-jolts enokubangela ukuxinzelela kwimisipha yentamo.

Awudingi ukulandela yonke imithambo, kuphela leyo ikufanele kakhulu.

Ukuba uziva intlungu, yeka ukusebenzisa kwaye udibane nodokotela ngokukhawuleza.

Yenza umthambo kwiintshukumo ezingekho ndlongondlongo, ezicothayo neziqhubekayo.

 Ukuzilolonga ngenxa yeentlungu zeNtamo

Umthambo weentlungu zentamo 1

- Umsebenzi wokuqala kuludwe ubandakanya ukujikela intloko yakho ngasekhohlo de isilevu sakho siphumle egxalabeni lakho.

 - Hlala kule ndawo imizuzwana emi-2.

- Okulandelayo, kufuneka ujike intloko yakho ngasekunene kwaye uhlale kuloo ndawo imizuzwana emi-2.

- IntlokoJika intamo yakho ngakwesobunxele kwakhona kwaye uyibuyisele, wolule intamo yakho kangangoko unako.

– Emva koko, jikisa intloko yakho ngasegxalabeni lakho lasekunene. Hlala kule ndawo imizuzwana emi-2 kwaye uphinde amaxesha angama-10.

Umthambo weentlungu zentamo 2

- Kumthambo wesibini, kufuneka uxhase isilevu sakho ezandleni ngelixa ujongela phantsi intloko yakho.

- Okulandelayo, (kancinci) phakamisa intloko yakho ngasemva, cinezela ngezandla zakho.

- Phinda lo msebenzi amaxesha angama-10 ukuya kuma-20.

Umthambo weentlungu zentamo 3

- Kulo msebenzi, qhagamshela izandla zakho kwaye uzizise ngasemva kwentamo yakho.

- Kuya kufuneka usebenzise imisipha yentamo kancinci kwaye uxhathise ukuhamba kwezandla zakho.

- Emva koko, jika intloko yakho phambili kangangoko unako ngelixa usebenzisa izandla zakho ukubeka uxinzelelo emva kwentamo yakho.

- Phinda 10 ukuya ku-20 amaxesha.

Umthambo weentlungu zentamo 4

- Kulo msebenzi, kufuneka ubeke isandla sakho sasekunene kwitempile yakho yasekunene.

- Cinezela isandla sakho ukubeka uxinzelelo kuloo ndawo, tyekisa intamo yakho ngasekunene kwaye ngasekhohlo.

- Phinda umthambo ukuya ngasekhohlo amaxesha angama-10 ukuya kwangama-20 ukuze usebenze kwicala lasekhohlo lentamo yakho ngokunjalo.

Umthambo weentlungu zentamo 5

– Beka isandla sakho sasekhohlo entloko usityhalele ngasegxalabeni lakho lasekhohlo kangangoko unako.

- Hlala kule ndawo imizuzwana engama-20 ukuya kwengama-30 kwaye uphinde umthambo ngecala lakho lasekunene.

- Phinda kathathu kumacala omabini.

Umthambo weentlungu zentamo 6

- Lo msebenzi uquka ukuphulula umva wentloko yakho imizuzu emi-3-5.

- Kuya kukunika intlungu enkulu yokunciphisa intlungu kwindawo yakho yentamo.

Amachiza endalo eNtanyeni yeentlungu

Unokudibanisa imisebenzi enenzuzo echazwe ngasentla kunye nenani leyeza zendalo ezichazwe ngezantsi.

umkhenkce otyumkileyo

-Ukwenzela oku, kufuneka usebenzise umkhenkce otyumkileyo entanyeni yakho usebenzisa ingxowa yeplastiki.

- Ukuba unokulimala okuncinci, iqhwa linika isisombululo esifanelekileyo sokunciphisa ukuvuvukala.

- Xa ukuvuvukala kuncipha, kufuneka usebenzise umzuzu we-1 ngethawula efakwe emanzini ashushu.

Ibhafu ye-Orenji yePeel

- Enye indlela yokuzama ekhaya kukulungiselela ibhafu usebenzisa amaxolo e-orenji amathathu, amagqabi amane e-lettuce kunye namacephe amabini obusi.

- Xuba zonke izithako kwisiqingatha selitha yamanzi. Bilisa imizuzu engama-20.

- Le infusion iyindlela enhle yokuhlamba ukuphumla. Ukuba intlungu yentamo yakho ibangelwa uxinzelelo okanye uxinzelelo, esi sisisombululo esipheleleyo sonyango.

Umnabathi ofileyo

- Umnathayimifuno enempembelelo enamandla yokuchasana nokudumba, eyenza ibe yinto efanelekileyo yokunyanga iintlungu zentamo kunye neentloko.

- Yongeza i-tablespoon yamagqabi omisiwe e-nettle kwiglasi yamanzi abilayo kwaye ubilise imizuzu embalwa. Emva koko hluza amanzi.

- Gxuma i-washcloth kumxube kwaye uyisebenzise kwindawo echaphazelekayo. Kwimizuzu embalwa, uya kuziva ukuba intlungu iphelile.

iti ye-lemongrass

I-Lemongrass ineempembelelo ezinamandla zokuchasa ukudumba. Ukusela iglasi yeti yelamuni kunokukunceda uzive wonwabile.

Sisisombululo esisebenzayo ukuba ungasihoyi ukuba uzama ngokukhawuleza ukufumana isithomalalisi sentlungu.

Ukuba usebenza eofisini okanye uchitha ixesha elide phambi kwekhompyuter, le ti sisisombululo esikhethekileyo sokuphelisa iintlungu zentamo.