Isimo esifanele sibizwa ngokuthi yi-pose yomuntu omile okwazi ukugcina umzimba nekhanda ngaphandle kokuxineka okungadingekile. Umuntu onesimo esifanele yi-gait ekhanyayo, amahlombe ashiywe kancane futhi agcinwe, isifuba phambili, isisu siqiniswa, imilenze ihlakazeka kumalunga amadolo.
Kungani ukuma okulungile kubalulekile?
Umuntu ongamazi ukuthi uwugcine kanjani umzimba wakhe kahle, ume futhi uhambe emilenzeni egobekile, ethinta, wehlise ikhanda namahlombe, abeka isisu sakhe. Lokhu akuyona nje kubi kuphela, kodwa futhi kuyingozi. Ngokuhamba okungalungile, i-curvature yomgogodla (isilothongo, i-kyphosis kanye ne-scoliosis) iyakhula, imisebenzi yezitho zangaphakathi ziyithola kunzima. Isimo sekwakhiwa ebuntwaneni, kepha lokhu akusho ukuthi umuntu omdala akakwazi ukukuthuthukisa. Ukuthuthukisa ukuma okufanele nokuvimbela ukwephulwa, kuyadingeka ukuqeqesha izicubu zomhlane nesisu. Sithi izivivinyo zizokusiza ukuthi uthole isimo esihle futhi esihle ngezinsuku ezingama-30.
ukuma kuthuthuka ngempela ebudaleni
Photo: Unsplisish.com.
Kusho ukuthini amakilasi
Umsebenzi walezi zivivinyo ukwandisa amandla nokukhuthazela okuyisisekelo kwemisipha yemuva nesisu - khona-ke bazokwazi ukubamba umgogodla isikhathi eside ngekhanda eliphakanyisiwe. Ukuzivocavoca kufanele kunikezwe okungenani imizuzu engama-20 ngosuku. Ngeke udinge noma yimiphi imishini ekhethekile noma ama-simulators.
Vivinyamula "Ikati". Yima kubo bonke abane (kangcono emfuleni). Gcina ikhanda lakho liqonde. Phakamisa emuva bese uhlala kulesi sikhundla amasekhondi ama-2-3. Buyela esimweni sokuqala bese uphinda izivivinyo izikhathi ezi-5-7.
Pose of sphiynx noma i-cobra. Qamba amanga esiswini, kancane kancane aphakamise icala bese ungena emaminithini phansi. Ukunyakaza kwenzeka ngenxa yokwehla komgogodla, kufanele uzizwe ukungezwani okuncane kwemisipha yomhlane. Yenza izindlela ezingama-2-3 eziya kumasekhondi angama-30-60.
Faka ukubhukuda. Qamba amanga esiswini, phakamisa isandla esiphambene bese unyawo lukhuphuka kakhulu, luhlala endaweni ephezulu ngemizuzwana embalwa. Qiniseka ukuthi isifuba, isisu kanye noPelvis bahlala phansi. Musa ukudonsa intamo yakho ngenkathi izandla ezikhuphukayo, kufanele zihlale zikhululekile futhi zikhululekile, ukubukeka kuqondiswe phansi. Vula amadolo akho phansi, imilenze kufanele iqonde. Yenza ukuphindaphinda okungama-20 kolunye uhlangothi.
Ukuzivocavoca njalo kuzokuqeda ubuhlungu emuva
Photo: Unsplisish.com.
Ephakamisa izindlu ngezandla ezihlanjululwe. Ilele esiswini, lisakaze izingalo zakho ezinhlangothini, uzikhothamela e-Elbow ngamadigri angama-90. Susa isifuba phansi, ushiye izandla ezigobekile futhi uvinjelwe, isisu sihlala phansi. Musa ukulahla ikhanda lakho futhi ungahluphi intamo yakho, ukubukeka kuqondiswe phansi. Yenza iziphakamiso ezingama-30.
Ephakamisa izindlu ngezandla ngemuva kwekhanda lakho. Isikhundla sokuqala siyefana nokuzivocavoca okwedlule, KUPHELA kufanele uwele izandla zakho ngemuva kwekhanda lakho. Isifuba sidwengulwa phezulu ngangokunokwenzeka phansi, isisu sihlala embhobheni. Izicubu zokucindezela kufanele zibe nzima. Yenza okufanayo kwama-30.
Ukuqeqeshwa Okumnandi!