Ukuhlawula isisindo sokulahlekelwa kwesisu - isiseko sobuhle

Isisu yindawo ebuthathaka kakhulu yomntu. Kungenxa yemeko yakhe yokuba umntu unokugweba ngokuqeqeshwa ngokomzimba kunye nobuhle bonke. Emva kwakho konke, akukho mntu uthanda umntu othobileyo ngesisu esiswini okanye intombazana eneentlobo. Ukuba ungomnye wabo, akudingeki ube neentloni, kukulungele ukuzibamba ngesandla uze uqalise ukwenza. Umrhumo wokulahleka kwindleko yokukhawuleza kukunceda uzive umphumo wombane. Kodwa kufuneka ufunde imithetho ethile kunye nokuzivocavoca.

Ukuhlawula isisindo sokulahleka kwesisu

Ukuzivocavoca

Qalisa ukuhlawulisa kuphela ukusuka ekuhambeni okukhanya wonke umntu owaziyo ukusuka ebuntwaneni obude. Ngokomzekelo, umsebenzi ococekileyo wokushicilela uya kuphakamisa umzimba. Kulula ukufeza. Ixinzelela imisipha yamathumbu angaphezulu . Unokwenza oko kumda okanye ngenkqubo ekhethekileyo, eyona nto iyenzileyo. Makhe sihlolisise ezinye iindlela ezisisiseko nezilula.

• Yibambe into eyakunceda ulungele phantsi kumgangatho kwaye ugcine ibhalansi. Emva koko, qalisa ukuphakamisa imilenze yakho ngokufanelekileyo, kuqala ngokuguqa ngamadolo, uze ulungele phantsi izitho zakho ezingaphantsi uze ume. Esikhundleni sokugqibela, imilenze kufuneka iphoswe kancane emva kwentloko. Kubalulekile ukuphefumula ngokuchanekileyo xa wenza umsebenzi. Phakamisa imilenze yakho - ukukhupha, kunye nokunciphisa - inhale.
• Ulale phantsi uze ugobe imilenze yakho kwi-angle ye-90 degrees. Oku kuya kuba yindawo yakho yokuqala. Emva koko qinisa izandla zakho emva kwentloko yakho kwaye uqale ukuphakamisa umzimba wakho de uze uthinte izibonda zamadolo akho. Ngokukhawuleza emva koko, buyela kwindawo yokuqala. Okokuqala, yenza ukuphindaphinda kwama-5-10, ukwandisa umthwalo phezu kwexesha. Kubalulekile ukuphefumula ngokufanelekileyo. Phakamisa umzimba kwi-exhalation, kwaye uyinciphise ngokukhuphaza.
• Thatha isikhundla sokuqala - ulale phantsi uze ugobe imilenze yakho ngecala elifanelekileyo. Zama ukucwenga isisu sakho kwisisu sakho, ngelixa ubakhuphaza ngamandla akho onke ngezandla zakho. Yenza okuphindwe kabini kwaye ugqibe. Konyuka ukwandisa umthwalo.

Ngaphandle kwento yokuhlwaya kwesisu esiswini singabandakanya ezi zifundo. Kubalulekile ukukhumbula ukuba kufuneka usebenze iiyure ezintathu ngaphambi kokulala, ngaphandle koko umzimba wakho awuyi kulungela ukuphumla.

Ukuqiniswa kwemisipha ye-abdominis

• Hlaziya izandla emva kwentloko ngendlela ejongene neengqungquthela ezijongene nazo. Emva koko pha kamisa intloko kunye ne-pelvis kwaye ngokukhawuleza uyinciphise. Ukuzivocavoca kufuneka kwenziwe ngexesha elikhawulezayo.
• Ulale phantsi uze uphakamise imilenze yakho ngaphezu kwentloko yakho, uze uwele. Lungisa izandla phezu kwesiqu. Oku kuya kuba yindawo yokuqala. Qala kancane ukuphakamisa nokunciphisa i-pelvis, ugxininisa ezandleni. Ukuzivocavoca kubonakala kulula, kodwa kunika umthwalo omkhulu. Phinda kwakhona amaxesha ama-3-5.

Ukuhlawula ukulahlekelwa kwesisindo kwesisu kusenokubandakanya le setethi yokuzilolonga.

Ukuzivocavoca kwiimisipha zangasese neziphambili

• Phakamisa iinyawo zakho ezisekhohlo ezingama-60 uze ugcine le ndawo. Ukugoba okulungileyo emadolweni. Phakamisa isandla sokunene esifana nomlenze wokunene, uze ulandele isandla sokhohlo phezulu nangaphezulu ngamandla akho onke ukuze wenze i-angle yee-degrees ezingama-60. Utshintshe ngokukhawuleza isikhundla. Phinda usebenzise izikhathi ezili-10.
• Ukuhlawula isisu esincinci kufuneka kubandakanye ukuzivocavoca kwiindidi ezahlukileyo, Zonke amaqela ezinamahlunu, ukusuka phezulu ukuya kwii-lateral, kufuneka zibandakanyeke.