Ukuphakama kwemilenze yokulala: ubuchule, iindlela zokuzivocavoca, iingcebiso ezifanelekileyo

Ukunyuka kwemilenze elele kwindawo ephezulu kumsebenzi osebenza ngokugqithiseleyo uhlose ukupompa izihlunu zesicindezelo esiswini. Ukuqeqeshwa okunjalo ngokuqhelekileyo kubhekiselwe kubo bonke abanomdla. Inzuzo ebalulekileyo yolu hlobo lunokwenzeka ukuba kuphunyezwe ngabantu abatsha ngaphandle kwemiphumo emibi kwimpilo kunye nokunyusa uxinzelelo emzimbeni.

I-Technique yokwenza umsebenzi

Ukushicilelwa ngokukhawuleza kwiphephandaba? Ukuphakamisa imilenze yokulala oku kufuneka kwenziwe ngokwenziwa kobuchule obuchanekileyo.

Okokuqala, kulungele ukulungelelanisa kwimidlalo yokuzivocavoca, ngokulula ilula umzimba. Imilenze echanekileyo, kufuneka ubeke izandla zakho emzimbeni ngezandla zakho phantsi okanye ubeke phantsi kweentsimbi zakho. Ngaloo ndlela, indawo yokuqala iya kwamkelwa.

Ukuphakama kwemilenze yamanga ingenziwa nje kuphela ngamagqabini aqondisiweyo, kodwa kunye namadolo aguqayo, okukhethwa kukho. I-Hips iyanconywa ukuba idonwe kumgca we-median. Qhubekani ukunyakaza kude kube nomzuzu apho amadolo aphantsi kweso sifuba. Kule meko, iimfudu zecindezelo kufuneka zibe zixinzelelo ngokupheleleyo.

Emva kwekhefu elifutshane, kufuneka ubuyele kwindawo yokuqala. Ukukhawuleza ukupompoza umshicileli kunye neziqhenqo, kunele ukugqiba amandla ophezulu emzimbeni wakho, uzifumanise inani eliphindaphindiweyo lokuphindaphinda kwindlela enye.

Iimpazamo eziqhelekileyo

Njengamanye amanqaku eenkqubo zokuqeqesha, ukufakwa kweziphene zobugcisa apha kungakhokelela kwimithwalo enganeleyo kwiimisipha, eziza kubachaphazela ukuphuhliswa kwazo ezingekho komnye. Ukusetyenziswa okuchanekileyo komsebenzi kubandakanya:

• Ukunciphisa imida ekuphefumleleni kunye nokuphakanyiswa kwabo ekuphumuleni;
• Ukudala umncinci omncinane kwingingqi ye-lumbar xa ususa i-pelvis phantsi;
• Ukulawula phezu komsebenzi wemisipha yesicindezelo esiswini, ngamanye amazwi, ukuvavanywa kovakalelo lwabo ngexesha loqeqesho;
• Ukunyakaza komzimba okufanayo (zonke iintlobo zamajelo zivumela ukuba uphakamise iinyawo zakho ngokwe-inertia, unganyanzeli umshicileli).

Utshintsho lomsebenzi

Ukuphucula umgangatho wemisipha yomzimba, ukunyuka komlenze kunokwenziwa ngokusebenzisa iindlela zobugcisa. Ngethuba loqeqesho, abagijimi abaphambili kufuneka basebenzise ama-agent agxininisayo, okufuneka bafakwe phakathi kweenyawo ezingaphantsi. Apha ungasebenzisa i-dumbbells, i-kettlebells, iibhola, ezinye izixhobo.

Ukunyanzelisa ukuba umsebenzi uvumela ukufakwa komzimba kwibhentshi elincinci. Izandla ze-Sveshennye zifumana ukukhulisa okukhulu, okuchaphazela ukwanda kwendlela yokusebenza kweeklasi.

Ukuphucula bhetele indawo yesisu, unokuyenza kunye neqabane. Ezi zilandelayo mazixhathise izitho ezingezantsi ngexesha lokunyuka kwazo.

Iingcebiso eziNcedo

Kukho amanqaku amaninzi omele uwagcine, ngelixa uphakamisa imilenze yokulala:

1. Ukuququzelela uqeqesho, abaqalayo kufuneka banamathele izandla emva kwesafa, isitulo seenqwelo, nenye ifenitshala, eya kuvumela ukugcina uzinzo.
2. Ukwenza umsebenzo "ukuphakamisa imilenze yokulala", kukufanelekile ukugcina izitho zisesigxina. Ukulungiswa kwazo ngokupheleleyo kuya kuba nemithwalo ephezulu emlenzeni nasemaswini.
3. Ukuba ngethuba loqeqesho kubalulekile ukusebenzisa zonke izihlunu zogcino, kucetyiswa ukwenza imizamo yokuphakamisa i-pelvis. Kule meko, kuyimfuneko ukuhlala ixesha elincinane kumgangatho ophezulu okanye ukwenza ukunciphisa okuncane kwincandelo engezantsi yomzimba.

Ekugqibeleni

Ukuphakamisa imilenze yindlela ephumelelayo kakhulu evumela ukuba ususe ama-fat deposits kwisisu kunye neenyanga eziliqela ukhethe ukuphelela komshicileli ukufezekisa. Ukuze ufumane iziphumo ezibonakalayo, into ephambili kukuthabatha rhoqo ukuqeqeshwa, usebenze ngokwendlela efanelekileyo.