Kuthekani ukuba umlenze eyaphukileyo?

umahluko lobushushu njalo uphawu ntolovelo Russian, kukhokelela ekubeni ice esisigxina. Akumangalisi ke, amaziko trauma ngeli xesha lonyaka, yonke imihla uthabathe inani elikhulu lezigulane kunye Ukophuka emilenzeni, iingalo kunye kungqameko. Kusenokwenzeka ukuba esitratweni uya ubungqina umcimbi onjalo. Umzekelo, ukuba amehlo akho waphuka umfazi wakhe umlenze, uya kuba nako ukunika uncedo lwakhe lokuqala, elinde ukufika yezigulana.

Ezingunobangela eziqhelekileyo yokulimala

Ngokutsho kweengcali, ngokufuthi off-xesha oogqirha baphathe abasetyhini abadala. ngezikhalazo ezifana "umlenze eyaphukileyo", "tailbone ulunywa", "kwisihlahla ingaphambuki endleleni," ngelishwa, akukho nje rhoqo nazo phantse njengomkhuhlane. Ukuthetha ngqo kwiziphelo asezantsi, baphathwa kakhulu. Into yokuba umntu, ingakumbi xa ukwimo embi, iwela ngqo kwi ngeenyawo, wamzalela phantsi kulo ubunzima yakhe yonke, okanye siqoshelise phantsi kwakhe. Ukongeza, umonakalo kunokwenzeka xa lehla ukusuka kumphakamo ngexesha kwingozi yemoto. Kwakhona, naziphi na ugqirha kukuxelela okuninzi amatyala, xa umfazi waphuka umlenze kwi gym, ilahla Nge enzima okanye dumbbell.

iimpawu

Ukuba umntu nawe umlenze wakhe, ukuba benze ntoni? Okokuqala, qiniseka ukuba ngokwenene zaphuka. Zula, kufuneka lube neempawu ezifana linyuke ngokukhawuleza ukudumba, iintlungu eziqatha, sengozini yalityatya ngokwamathambo (le yokugqibela ibangwa ukubana ngamaqhekeza ithambo). Xa Ekuveleni iqatha, njengoko umthetho, unyawo kuvuliwe phandle kwindawo engalunganga, angle nemvelo.

lokuqala zoncedo

umhlobo wakho okanye nje owayedlula umlenze wakhe, yaye nina n'wina? Qala ukuba enze loo nto ngokukhawuleza. Okokuqala Nika esiphelweni elimele indawo echanekileyo: ngononophelo baqonde isithende ngesandla esinye, enye - neminwe, zitsale kuni. Khawulezisa ke susa izihlangu yexhoba. Ukuba awukwenzi oku ngoko nangoko, ngoko kukuphelisa imitya okanye yezihlangu kuya kuba nzima kakhulu ngakumbi ngenxa nokudumba obandayo. Njengoko usazi, zonke yamophula zahlulwe zibe evulekileyo kunye ezivaliweyo. Xa ubona ukuba amanxeba amathambo ning'ong'oza, nakweyiphi imeko musa ukuzama Ndiyakubalungisa ngokwakho. Akuvunyelwe ngokungqongqo kwaye lisuswe izinto zangaphandle nxeba. Endaweni yoko, sinandipha ukopha stop, ukunyanga ulusu kunye zintsholongwane (kwiimeko kakhulu ndingawucima nge usula manzi), uze ufake umhlabelo, ukuba inxeba. Ngoku ungakwazi ukuqhubeka ukuya immobilization kwixhoba.

athwale

Kubhetele ukuba ukubeka ivili ngoko nangoko. Ukuba oku akwenzeki, sebenzisa izixhobo kusondele, ungasebenzisa nasiphi intonga tyaba, iintonga, amacwecwe. Faka phezu ngaphakathi nangaphandle komlenze ukulungisa isikhafu, ibhatyi okanye nezinye iimpahla.

kwimeko yesiqhelo

A umlenze esophukileyo isamente, Kakade ke, kuya kuba ekuthumeleni indoda eninzi ngokuphazamiseka. Uya kuba nako ukuya kwangoko, kwaye kuya kuba kokokuqala ukuba usebenzise iintonga okanye ngenduku. Emva kokuba umhlabelo, oogqirha bacebisa benxibe izihlangu hayi ukulayisha imilenze kakhulu.