Ukushaja umhlane - isethi okhethekile umzimba nokuvimbela izifo eziningi

Nsuku zonke kusukela ekuseni kuze kuhlwe, emgogodleni yethu bacindezelekile ngokomzimba. Kungaba umsebenzi ngaphandle kokuzivivinya noma "umsebenzi ngezinyawo zami." Ngokwemvelo, kusihlwa livela slouch, kokuba ukukhathala yokuntuleka amandla, futhi ngezinye izikhathi ezidabukile emuva. Njengoba isimo sibe sibi nakakhulu futhi kuholela enhlekeleleni ngokuhamba kwesikhathi Imiphumela. Gwema ubuhlungu ezingemnandi kabuhlungu emgogodleni futhi usiza ukuqinisa imisipha emuva ukushaja elula.

Bonisa kufanele kwenziwe njalo. Phakathi exacerbation of iqolo umzimba awukwazi ukwenziwa. Ukushaja umhlane kwenziwa ngejubane kancane ngoba ethambile, eziphumulele umculo. Gwema emithambekeni ngokuzumayo, futhi lo amplitude lenziwe laba likhulu. Umthwalo imisipha emuva kufanele landa kancane kancane. Ngilusizo athula ukunyakaza kukhona umdanso amakilasi, ebhukuda pool, sauna, a epaki, massage izifundo.

Ukushaja lokuqinisa imisipha emuva

1. Ukuqamba Amanga emhlane wakhe futhi ngilulekela izandla zakhe phezulu, kakhulu ukudonsa wonke umzimba (kusuka nezinzwane isandla). Khona-ke kudingeka uphumule. Phinda izikhathi eziyisithupha.
2. Ukuqamba Amanga emhlane wakhe, amadolo ehoshiweyo afinyelela esifubeni, futhi kwesilevu - emadolweni zinganeliswa imiqulu okungenani kahlanu bushelelezi emuva naphambili ngemuva.
3. Eguqa futhi niphumule izandla phezu phansi, ikhanda ukunyakaza abazenzi bacondze etindzaweni letehlukene izikhathi eziyisihlanu. Kulokhu, izingalo kanye namathanga kukhona perpendicular phansi ngamadolo akho kancane ngaphandle.
4. Sihlezi Phezu izithende, umzimba asondele nesiphakanyisiwe ukhalo. esifubeni Okwenziwe zithonye ezinyakazayo emuva naphambili kungekho izikhathi ezingengaphansi kweziyisikhombisa.

Ukushaja umhlane engenziwa ukuma, ngisho emsebenzini. Uzodinga emizuzwini emihlanu kuphela, futhi ukukhathala kuyokwenzeka ngokushesha:

1. Ukuze izandla zakhe ngemuva ekhanda lakhe, bese zenyuka ngokushesha uzithatha eceleni futhi acoshe. Qalisa goba emuva, yokwelula yonke imisipha, futhi kume amasekhondi angu-5. izandla Lower. Yenza izikhathi eziyisithupha noma eziyisikhombisa.
2. Arms welulela phambili futhi encike kubo emdulini at ibanga ngesinyathelo esisodwa, ukwenza kuka ngemuva emuva. Ingabe 5-7 ezinikezwa.
3. Imilenze ngaphandle, ukwenza Ukujikeleza ukhalo bacondze etindzaweni letehlukene, wawube usuchaza inombolo "eziyisishiyagalombili". Zonke umzimba zenziwa kahlanu, ngesikhathi esifanayo uzame ukugcina ezihambayo umzimba.
4. Imilenze ngaphandle, ukusebenzisa esifubeni ukuba ohlangothini ne kwehlisa eduze izandla umzimba.

Iyasiza ukuba bafeze lo umsebenzi ku yomgogodla elula izikhathi eziningana ngosuku, ehlezi esihlalweni ehhovisi. Ukuze wenze lokhu, wabeka izandla zakhe phezu lamanyonga akhe, nokukholeka kancane phakamisa welulele vertebra ngamunye, kusukela ingxenye coccyx. Ngesikhathi esifanayo ke esembula futhi waqonda kwamahlombe akhe. Kulandelwa esifundeni ehlombe ukuze uphumule futhi welulele intamo. Chin silandela imithetho out. Umphumela kufanele kube umuzwa onamandla ukungezwani kulo yomgogodla. Hlala kulesi sikhundla isikhashana uphumule. Emini, lo myalo umhlane kufanele akenzanga esingaphansi izikhathi eziyishumi. umsebenzi kahle ababulawa wukuthi uma kukhona lokujabulela weightlessness kanye nomgogodla siqondile.