Ukuqinisa Ukuzivocavoca Ngezinhlungu Zentamo

Njengawo wonke umzimba wethu, kubalulekile ukuqina endaweni yentamo yethu ngoba isekela ikhanda.

Ubuchopho bulawula konke ukunyakaza komzimba ngokuthumela amasignali. Intamo idlala indima enkulu ekusizeni ubuchopho ukuxhumana nomzimba wonke. Ngakho-ke, noma yikuphi ukulimala endaweni yentamo kungathinta ubuchopho.

Futhi, intamo eqinile isiza ukuvimbela ubuhlungu nokulimala kuleyo ndawo. Namuhla, ubuhlungu bentamo bungenye yezinkinga ezivamile zemisipha ngemva kobuhlungu beqolo futhi bubonakala kakhulu kubantu okufanele bahlale phambi kwekhompyutha amahora amaningi.

Ukuqinisa imisipha yentamoKuyadingeka ukwenza izivivinyo zokuqinisa imisipha ngokujwayelekile. Lezi zivivinyo zilula kakhulu futhi eziningi zazo kulula ukuzijwayeza ekhaya. Isicelo "ukunyakaza okulungele ubuhlungu bentamo" ve “Izivivinyo zokuqinisa imisipha yentamo”...

Izivivinyo Ezisebenza Kakhulu Zokuqinisa Intamo

Ukubamba Emhlathini

Ukubamba kwesilevu kuwumsebenzi ophumelela kakhulu wokuthuthukisa ukuma kwakho nokulwa nobuhlungu bentamo. Ihlose ukuqinisa ingaphambili nangemuva kwentamo.

Gcina umhlane wakho nentamo iqondile futhi usukume ubeke izingalo emaceleni akho. Amehlo akho kufanele abheke phambili. Manje yehlisa isilevu sakho kancane ukuze uzwe ngemuva kwentamo yakho. Bamba lesi sikhundla imizuzwana engu-3-5 bese ubuyisela isilevu sakho endaweni yokuqala.

Phinda okungenani izikhathi ezingu-10. Lo msebenzi ungenziwa izikhathi eziningi usuku lonke. Kuwusizo kakhulu ekuqiniseni imisipha eqondisa ikhanda emahlombe.

Zibambe

Lokhu kubalulekile umsebenzi wokuqinisa intamokuyinto Yima ufulathele odongeni oluyisicaba. Qala ngezinyawo zakho kude nodonga.

Ikhanda lakho nomhlane kufanele kube maqondana nodonga. Manje beka izindololwane zakho, izingalo kanye nengemuva lezandla zakho neminwe odongeni ugcine isihlakala sakho sisezingeni lehlombe.

Izingalo, izandla, ikhanda kanye neminwe yakho kufanele kuthinte udonga futhi njengoba wenza lokhu, kancane kancane ushelelisa izandla zakho ngaphezu kwekhanda lakho bese uzishelelisela phansi. Kumele kuphindwe okungenani izikhathi ezingu-10. Lo msebenzi kufanele wenziwe izikhathi ezingu-3-5 ngosuku.

Ukumelana Nokuzungeza

Lo msebenzi uhlose ukusebenza yonke imisipha endaweni yentamo ngesikhathi esisodwa. Qala ngokubeka isandla esisodwa eduze kwekhanda lakho. Ngenkathi ukulesi simo, zama ukuphendulela ikhanda lakho ngasehlombe lakho.

Bamba ikhanda lakho ezandleni zakho, umelane nokuzama ukuhambisa ihlombe ngokuhambisana nesilevu. Uma lesi sikhundla sesifinyelelwe, yibambe imizuzwana emi-5. Buyela endaweni yokuqala futhi uqhubeke nokunyakaza ngolunye uhlangothi.

Ukucindezelwa Kwehlombe

Lokhu kuvivinya kungase kuzwakale sengathi kuklanyelwe ukuqinisa amahlombe nomhlane wakho, kodwa futhi kuyinzuzo entanyeni yakho. Ukuqinisa ukunyakaza okuhilelekile kulo msebenzi kwenza kusebenze imisipha exhuma intamo yakho ehlombe lakho, ngaleyo ndlela kusize ukuqinisa ingxenye engezansi yentamo yakho.

Lo msebenzi ungenziwa uhlezi noma umile. Umhlane wakho nentamo kufanele kugcinwe kuqondile. Manje tshekisa isilevu sakho phambili kancane bese ucindezela amahlombe akho ngangokunokwenzeka ngaphandle kokuzwa ubuhlungu. Bamba lesi sikhundla imizuzwana emi-5 bese uphinda okungenani izikhathi eziyi-10.

Imfezi Egobile

Lokhu ukuzivocavoca kwezinga eliphezulu okusebenzisa amandla adonsela phansi njengokumelana futhi kuqinisa imisipha yakho yehlombe, intamo kanye nomhlane ongaphezulu. Njengoba igama lisho, kwenziwa ngokubheka phansi (okufana nemfezi) kubheke phansi.

Ukuze uqale, lala ubheke phansi, ubeke isiphongo sakho ithawula ukuze uthole ukwesekwa. Izingalo zidinga ukubekwa phansi nezintende emaceleni.

Manje beka ulimi lwakho okhalweni lomlomo wakho. Lokhu kuzosiza ukuzinzisa imisipha phambi kwentamo yakho ukusiza inqubo yokuqinisa. Cindezela amahlombe akho, phakamisa izandla zakho phansi.

Goqa izindololwane zakho ngezandla zakho, shaya izithupha phezulu. Ngemva kwalokho, phakamisa ngobumnene isiphongo sakho kusuka ithawula; amehlo kufanele agcinwe eqondile futhi abheke phansi.

Ungazami ukusunduza ikhanda lakho emuva noma ubheke phambili. Bamba lesi sikhundla imizuzwana eyi-10 bese ubuyela endaweni yokuqala. Phinda lokhu kunyakaza izikhathi ezingu-10.

Ukugoba Intamo

Lo msebenzi wenziwa ngezisindo. Lapho ukhetha isisindo, qiniseka ukuthi ungakwazi ukusibamba ngokunethezeka ngemuva kwentamo yakho. Qala ngokucambalala phambili ebhentshini.

Ikhanda lakho kufanele lilenga phezu konqenqema namahlombe akho aqondaniswe nokuphela kwebhentshi.. Bamba ingemuva lekhanda lakho kancane ngezandla zombili. Manje yitshekisele phezulu naphansi kancane. Phinda ukunyakaza.

Ithawula Ukuzivocavoca

Njengoba igama liphakamisa, lo msebenzi wenziwa kusetshenziswa ithawula elincane. Ukwenza ithawula libe lijiyile kancane, ligoqe livundlile. Lo msebenzi ungenziwa umile noma uhlezi esihlalweni noma ebhentshini.

Qala izinyawo zakho ngokuhlukana bese ugoqa ithawula lakho ngemuva kobuso phansi komugqa wezinwele. Ukubamba isiphetho sethawula ngezandla zombili, yehlisa isilevu sakho esifubeni sakho. Ukudala ukumelana kwentamo, ithawula kufanele libanjwe ngokuqinile. Manje phakamisa ikhanda lakho. Qhubeka uphakamisa futhi wehlisa ikhanda lakho.

Ungasukumi Ubheke Phansi

Lona ukuzivocavoca okuthuthuke kakhulu okubhekwa njengokuhle entanyeni yakho kanye nempilo yonke. Qala ngokubeka umcamelo othambile eduze komnyango bese uguqa ukuze ubeke ikhanda lakho phezu komcamelo. Ngenkathi uhlala kule ndawo, swayipha imilenze yakho phezulu.

Ngokuyisisekelo kufanele ume ubheke phansi bese ubuyela endaweni yokuqala. Lokhu kuvivinya umzimba kunzima impela, kodwa ngokuzijwayeza njalo, ungakwazi ukulolonga umzimba wakho. Lokhu kunyakaza kuvame ukwenziwa ngabasebenzi be-yoga.

I-Side Stretch

Yima uqonde futhi kancane utshekise ikhanda lakho ngasehlombe lakho kwesokunxele njengokungathi uzama ukulithinta ngendlebe yakho. Bamba isekhondi bese ubuyela endaweni yakho evamile. Phinda ukuzivocavoca okufanayo ngolunye uhlangothi bese ulandela isimiso kuze kube yilapho kudingeka.

Phakamisa Ikhanda (Flat)

Lala ufulathele phansi futhi ugcine ihlombe lakho likhululekile. Izinyawo zakho ziphansi, hlanganisa imilenze yakho ngaphandle kokuyiphakamisa. Bese uphakamisa kancane ikhanda lakho bese uzama ukufinyelela esifubeni sakho ngesilevu sakho.

Buyisela ikhanda lakho kancane kancane endaweni yalo evamile. Phinda lo mkhuba wokuphakamisa nokukhulula uze uqale ukuzwa ubuhlungu entanyeni yakho. Ukuzivocavoca okulula ukukhulula ubuhlungu bentamo.

Phakamisa Ikhanda (Eceleni)

Lala ngezinhlangothi bese uqala ukuphakamisa ikhanda kancane kancane ubheke ophahleni. Lokhu kuzokwelula imisipha yangemuva yentamo yakho futhi kukhulule ukungezwani endaweni engezansi yentamo. Phinda kuze kudingeke bese ushintshela kolunye uhlangothi ukuze wenze isimiso esifanayo.

Imibuthano Yamahlombe

Yima endaweni enethezekile futhi kancane kancane uqale ukuphendukisa amahlombe womabili ngokwewashi. Ngemva kokuphindaphinda okuyishumi, hambisa ngokuphambene newashi bese uqedela eminye imizuliswano eyishumi. Thatha ikhefu lemizuzwana embalwa phakathi kokuphindaphinda futhi uphinde kuze kube kudingekile.

I-Neck Retract / Back Shift

Zijwayeze lo mkhuba uhlezi noma umile uqondile. Slayida ikhanda lakho emuva (okungukuthi, ungabheki phambili) ngaphandle kokuphakamisa umugqa wakho wokubona oqondile.

Thatha umoya ojulile njengoba wenza lesi senzo, bese ubuyela endaweni yakho evamile njengoba uphefumula.

Phinda le nqubo izikhathi eziyisithupha kuya kweziyisishiyagalombili ngosuku, uthathe imizuzu emihlanu isikhathi ngasinye. Ukunciphisa ubuhlungu bentamo omunye the best umzimba.

Ukuhambisa Phambili Nasemuva

Ungenza lezi zivivinyo uhlezi noma umile. Qala ngokutshekisa ikhanda lakho kancane ukuze ulethe isilevu sakho esifubeni sakho. Bamba indawo yakho cishe imizuzwana emihlanu futhi kancane kancane ubuyele endaweni yakho evamile.

Thatha isikhashana bese uphonsa ikhanda lakho kancane kancane njengoba ugqolozele ophahleni cishe imizuzwana emihlanu. Buyela kancane kancane endaweni emisiwe. Phinda lo msebenzi izikhathi ezinhlanu ngosuku ukuze uphumule intamo, imisipha yangemuva nehlombe.

Ukusonta

Slayida ikhanda lakho emuva (okungukuthi, ungabheki phambili) ngaphandle kokuphakamisa umugqa wakho wokubona oqondile. Vala izandla zakho ngemuva kwentamo yakho ngokuhlanganisa iminwe yakho. Phusha kancane ikhanda lakho phambili ukuze ulethe isilevu sakho esifubeni sakho.

Uzoqala ukuzwa ukucindezeleka emisipha yangemuva yentamo yakho. Yima lapho iqala ukuba nzima. Buyela endaweni yokuqala bese uphinda izikhathi ezinhlanu.

Ukudonsa Ehlombe

Hlala kahle emhlane noma esihlalweni ngaphandle kwe-backrest. Nethezeka amahlombe nentamo yakho, bese uphakamisa izingalo zakho bese uzigoba nge-engeli engama-degree angama-90.

Hambisa izindololwane zakho emuva bese udonsa amahlombe amahlombe ukuze uqinise kancane imisipha phakathi kwawo. Ukuze ubuyisele inqubo endaweni yayo yasekuqaleni, ihlehlise bese uphinda izikhathi ezinhlanu.

Intamo Ephendukayo (Izikhundla Ezine)

Kuyinhlanganisela yezindawo ezine zokwelula izintamo. Qala ngokusunduza ikhanda lakho phambili ukuze uhambise isilevu sakho esifubeni sakho.

Manje tshekisa ikhanda lakho ngakwesobunxele, ngaphandle kokubuyela endaweni yokuqala, zama ukuthinta ihlombe lakho kwesokunxele ngendlebe yakho yangakwesobunxele.

Iya phambili nekhanda lakho emuva ukuze ubheke phezulu. Qeda umkhuba ngokutshekisa ikhanda lakho kwesokudla bese uthinta ihlombe lakho langakwesokudla ngendlebe yakho yangakwesokudla. Buyela endaweni yokuqala ukuze ume isikhashana. Phinda inqubo efanayo ngakolunye uhlangothi.

Ukuvivinya Ukumelana Nezandla

Beka izandla zakho esiphongweni sakho. Qala ukuhambisa ikhanda lakho phambili futhi usebenzise izandla zakho ukuze ulwe namandla ekhanda lakho. Gcina le ndawo yamandla ephambene imizuzwana emi-5. Thatha ikhefu elifushane ukuze uphumule futhi uphinda amasethi ama-3-5 alo msebenzi izikhathi ezi-10 ngosuku.

Ungakwazi futhi ukwenza umsebenzi ofanayo ngokubeka izandla zakho ngemuva kwekhanda lakho bese ubuyisela ikhanda lakho emuva.

Amahlombe Ashayayo (Ukusebenzisa Izisindo)

Bamba ama-dumbbells anesisindo esingamakhilogremu angu-2 kuya kwangu-5 esandleni ngasinye. Nethezeka izingalo zakho njengoba izintende zakho zibhekene.

Phakamisa amahlombe akho ezingeni lendlebe. Bamba imizuzwana embalwa bese uyakhulula. Phinda izikhathi ezingu-8-12 ngosuku.

I-Reverse Stance (Usebenzisa Izisindo)

Bamba ama-dumbbell anesisindo esingamakhilogremu angu-2 ukuya kwangu-5 bese ugobela phambili ukuze isifuba sakho sihambisane naphansi (njengokuthatha umnsalo). Lengisa izingalo zakho ziqonde phezulu izintende zibheke ngasemilenzeni.

Bese ugoba izindololwane zakho kancane bese ucindezela amahlombe akho ukuze uphakamise izingalo zakho emaceleni. Yima kancane bese ukhulula ukuma. Phinda izikhathi ezingu-8-12 ngosuku.

Ukuma Okuqondile (Ukusebenzisa Izisindo)

Usebenzisa ama-dumbbell anesisindo esingamakhilogremu angu-2 kuya ku-5 lilinye, yima uqonde izintende zibheke emathangeni.

Donsela izisindo phezulu ku-collarbone ngokuphendulela izindololwane zakho eceleni.

Bamba ukuma umzuzwana owodwa, bese ubuyela endaweni yokuqala. Phinda umsebenzi izikhathi ezingu-8 kuya kwezi-12 ngosuku.

Yini Ebangela Ubuhlungu Bentamo?

Intamo yethu ibhekene nengcindezi enkulu empilweni yethu yansuku zonke ngenxa yalezi zizathu ezilandelayo:

– Ukuma komzimba okungalungile

- I-ergonomics yomzimba engalungile

– Ukulala okungaphazamiseki

- Ukunyakaza okuzumayo 

Uma uchitha isikhathi esiningi usebenza kukhompuyutha noma etafuleni lasehhovisi, yenza izivivinyo ezingenhla zibe yingxenye yendlela yakho yansuku zonke.

Izinyathelo Zokuqaphela Okufanele Uzithathe Ngenkathi Wenza Ukuvivinya Intamo

Ngaphambi kokuqala noma iyiphi yalezi zindlela ezibalwe ngenhla, uma uzwa ubuhlungu obungabekezeleleki noma kuphi entanyeni yakho nasendaweni yangemuva, ungakhohlwa ukubonana nochwepheshe bezempilo ngokushesha.

Njengomthetho ojwayelekile, gwema noma yikuphi ukungezwani okungazelelwe noma ama-jolts angabangela ukungezwani emisipha yentamo.

Awudingi ukulandela zonke izivivinyo, kuphela ezikufanele kakhulu.

Uma uzwa ubuhlungu, yeka ukuzivocavoca futhi uthintane nodokotela ngokushesha.

Yenza izivivinyo ngokunyakaza okunganalaka, okunensa nokuqhubekayo.

 Izivivinyo Zobuhlungu Bentamo

Ukuzivocavoca kwentamo 1

- Ukuzivocavoca kokuqala ohlwini kuhlanganisa ukuphendulela ikhanda lakho kwesokunxele kuze kube yilapho isilevu sakho sihlala ehlombe lakho.

 - Hlala kule ndawo imizuzwana emi-2.

- Okulandelayo, udinga ukujikisa ikhanda lakho kwesokudla futhi uhlale kuleso simo imizuzwana emi-2.

- PhezuluJikisa intamo yakho ngakwesobunxele futhi futhi uyibuyise, welula intamo yakho ngangokunokwenzeka.

– Okulandelayo, jikisa ikhanda lakho ngasehlombe lakho langakwesokudla. Hlala kule ndawo imizuzwana emi-2 bese uphinda izikhathi ezingu-10.

Ukuzivocavoca kwentamo 2

- Emsebenzini wesibili, udinga ukusekela isilevu sakho ezandleni zakho ngenkathi utshekisela ikhanda lakho phansi.

- Okulandelayo, (kancane) phakamisa ikhanda lakho emuva, cindezela phansi ngezandla zakho.

- Phinda lo msebenzi izikhathi ezingu-10 kuya kwezingu-20.

Ukuzivocavoca kwentamo 3

- Kulo msebenzi, xhuma izandla zakho bese uzilethe ngemuva kwentamo yakho.

- Kuzodingeka usebenzise imisipha yentamo yakho kancane futhi umelane nokunyakaza kwezandla zakho.

- Okulandelayo, tshekisa ikhanda lakho phambili ngangokunokwenzeka ngenkathi usebenzisa izandla zakho ukufaka ingcindezi ngemuva kwentamo yakho.

- Phinda izikhathi ezingu-10 kuya kwezingu-20.

Ukuzivocavoca kwentamo 4

- Kulo msebenzi, udinga ukubeka isandla sakho sokunene ethempelini lakho elingakwesokudla.

- Cindezela isandla sakho ukufaka ingcindezi kuleyo ndawo, tshekisa intamo yakho kwesokudla bese kwesokunxele.

- Phinda ukuzivocavoca ngakwesobunxele izikhathi ezingu-10 kuya kwezingu-20 ukuze usebenze ohlangothini lwesobunxele lwentamo yakho futhi.

Ukuzivocavoca kwentamo 5

– Beka isandla sakho sokunxele ekhanda lakho bese usiphushela ngasehlombe lakho lesokunxele ngokusemandleni akho.

- Hlala kulesi sikhundla imizuzwana engu-20-30 bese uphinda umsebenzi ngohlangothi lwakho lwesokudla.

- Phinda izikhathi ezintathu nhlangothi zombili.

Ukuzivocavoca kwentamo 6

- Lo msebenzi uqukethe ukubhucunga ngemuva kwekhanda lakho imizuzu engu-3-5.

- Izokunikeza ukuzwa okukhulu kobuhlungu endaweni yentamo yakho.

Imithi Yemvelo Yobuhlungu Bentamo

Ungakwazi ukuhlanganisa ukuzivocavoca okuzuzisayo okuchazwe ngenhla nenani lemithi yemvelo echazwe ngezansi.

iqhwa elichotshoziwe

- Ngalokhu, kufanele ufake iqhwa elichotshoziwe entanyeni yakho usebenzisa isikhwama sepulasitiki.

- Uma unokulimala okuncane, iqhwa linikeza isisombululo esikahle sokunciphisa ukuvuvukala.

- Lapho ukuvuvukala kuncipha, kufanele ufake isicelo seminithi elingu-1 ngethawula elicwiliswe emanzini ashisayo.

I-Orange Peel Bath

– Enye indlela ongazama ngayo ekhaya ukulungisa ukugeza usebenzisa amakhasi amawolintshi amathathu, amahlamvu amane elethisi nezipuni ezimbili zoju.

- Hlanganisa zonke izithako engxenyeni yelitha lamanzi. Bilisa imizuzu engu-20.

- Lokhu kumnika kuyindlela enhle yokugeza okuphumuzayo. Uma ubuhlungu bentamo yakho bubangelwa ukucindezeleka noma ukucindezeleka, lesi yisixazululo esiphelele sokwelashwa.

Imbabazane efile

- Imbabazaneisitshalo esinemiphumela enamandla yokulwa nokuvuvukala, okwenza kube kuhle ukwelapha ubuhlungu bentamo nekhanda.

- Engeza isipuni samaqabunga e-nettle omisiwe engilazini yamanzi abilayo bese ubilisa imizuzu embalwa. Bese ucwenga amanzi.

- Gcoba indwangu yokugeza kule ngxube bese uyifaka endaweni ethintekile. Ngemizuzu embalwa, uzozwa ubuhlungu buphela.

itiye lemongrass

I-Lemongrass inemiphumela enamandla yokulwa nokuvuvukala. Ukuphuza ingilazi yetiye likalamula kungakusiza uzizwe ujabule.

Kuyisixazululo esisebenzayo okungafanele ungasinaki uma uzama ngokuphuthumayo ukuthola isidambisi sobuhlungu.

Uma usebenza ehhovisi noma uchitha isikhathi eside phambi kwekhompiyutha, leli tiye liyisixazululo esiyingqayizivele sokukhulula ubuhlungu bentamo.