Phola Phansi Ngemuva Kokuzivocavoca: Ungakuzivocavoca Kanjani Nalokho Okudingayo

Ukupholisa umoya ngemuva kokuqeqeshwa kuyingxenye yokugcina yanoma yiluphi uhlelo lwezemidlalo oluhlelwe kahle. Ngeshwa, le nto ivame ukunganakwa, kepha, okwamanje, ayibalulekanga kangako, ngokwesibonelo, ukufudumeza ngaphambi kokugijima noma omunye umdlalo. Lesi sakamuva silungiselela umzimba ukucindezeleka, sifudumeze imisipha, futhi sisheshise ukuhamba kwegazi. Owokuqala, ngokuphambene nalokho, ukhuthaza ushintsho olubushelelezi kusuka esimweni sokucindezela siye kokuzolile. Akubona bonke abasubathi abakuqondayo ukubaluleka komoya opholile futhi abakunaki ukuze bonge isikhathi.

Ukuze uqonde ukuthi umzimba uzizwa kanjani ngalesi sikhathi, cabanga ngesihlibhi esindiza phansi kwesilayidi. Futhi manje, esikhundleni sebhuleki elibushelelezi futhi elihamba kancane, zishayisa esihlahleni ngejubane eligcwele. Ukhohlwe ukusho - kunjalo, ugibela lesi siliji. Uzizwa kanjani?

Kepha basheshe baqeda ingqungquthela ...

Cishe into efanayo iyenzeka ngomzimba. Impela, uzosinda ekushayweni, kepha ingabe uzofuna ukuhlala kule ndlenge ngokuzayo? Kwazi bani, mhlawumbe ngoba awupholisi ngemuva kokuqeqeshwa kwamandla, izicubu zakho zibuhlungu kakhulu, futhi nomoya wakho wokulwa unyamalale ngokuphelele. Futhi manje, okubhaliselwe okuthengiwe sekuvele kubutha isithukuthezi esikhwameni.

Yini i-hitch?

Masiqhubeke kusuka ezingathekisweni siye esihlokweni esikhulu sengxoxo. Kuyini ukuphola phansi ngemuva kokuzivocavoca ejimini noma ekhaya?

Lesi isethi emfushane yokuzivocavoca okulula okuphumuzayo okudizayinelwe ukupholisa umzimba, ukuzola uhlelo lwezinzwa nokushaya kwenhliziyo. Imvamisa kuqukethe amasethi wokuqina okuphansi, izivivinyo zokuphefumula nokwelula. Isakhiwo sibhebhethekisa inguquko kusuka ekulayisheni okusebenzayo kuye esimweni esizolile, kukhuthaza ukululama okusheshayo, futhi kunomphumela wokuphumula.

Ngokuvamile iqukethe izigaba ezi-3:

• Ukuzivocavoca amandla okuphansi ngokuncipha kancane kancane kwesigqi nokuhamba - ukugijima okulula ngokushintshela esinyathelweni, ibhayisikili lokuzivocavoca noma umshini wokunyathelisa onokwehla kwejubane, okufushane okuphambene nepheya (amandla aphansi), ukubhukuda okuzolile, ukushwiba, ukugoba, ukujikeleza okuyindilinga;
• Ukwelula - kubalulekile ukusebenza ikakhulukazi leyo misipha ethola umthwalo omkhulu kakhulu ngesikhathi sokuqeqeshwa;
• Ukuzivocavoca kwe-Yoga nokuphefumula.

Ukuzivocavoca okupholile ngemuva kokuzivocavoca kungenziwa ekhaya noma ejimini. Uma izimo zivuma, phuma uye emoyeni omusha. Isikhathi esiphelele senkimbinkimbi akufanele sidlule imizuzu engu-10-15.

Kuyini ukuphola phansi ngemuva kokuzivocavoca?

Manje uyazi ukuthi yikuphi okulungile okuthunyelwe ngemuva kokuzivocavoca umzimba. Ukwenza ukuthi ucindezeleke nakakhulu ngokubaluleka, ake sibheke ukusebenziseka kwayo.

Ukuthola ukuqonda kahle ukuthi yini okudingeka i-hitch ngemuva kokuzivocavoca, ake sicabange isimo sethu ngalesi sikhathi.

• Imisipha ishubile;
• Inhliziyo ishaya ngamandla, iphampa igazi kakhulu;
• Izinga lokushisa lomzimba wakho liphakeme kancane futhi uyajuluka;
• Zizwe ukhathele, ukudangala okuncane, izinhlungu zemisipha;
• Isistimu yezinzwa iyaphazamiseka, ukuphefumula kuyashesha.

Okwamanje, kubalulekile ukunciphisa kahle ijubane, ukujwayela ingcindezi, izinga lokushisa nokushaya kwenhliziyo. Izinguquko ezibukhali zinomthelela omubi ohlelweni lwe-cardiovascular. Futhi, kubalulekile ukuqinisekisa ukuphuma kancane kwegazi kusuka emisipheni efudumele - lokhu kuzonciphisa kakhulu ukukhathazeka ngemuva kokuqeqeshwa. Kubalulekile ukuxegisa imisipha ukuze ibuye isuka kokucindezelwe iye kokujwayelekile, okusho ukuthi inqubo yokutakula iqala ngokushesha. Ukwelula nokwelula ngemuva kokuzivocavoca kuhle kakhulu ekunciphiseni uhlelo lwezinzwa nokuphefumula. Umuntu uzizwa enokuthula, futhi ubuthakathaka buthathelwa indawo ukukhathala okumnandi.

Ngakho-ke ake sifingqe, yini ukuphola phansi ngemuva kokuzivocavoca?

1. Ikhuthaza ukuvuselelwa okusheshayo kwama-microfibers awonakele emisipheni. Kushukumisa ukukhula kwabo;
2. Kwenza imisipha inwebe ngokwengeziwe, okusho ukuthi inciphisa ubungozi besifo;
3. Njengokuzifudumeza, ukupholisa umoya ngemuva kokuzivocavoca ejimini kubeka uhlelo lwezinzwa ngendlela efanele. Abokuqala kuphela abasetha umoya wokulwa, futhi owesibili uzilungiselela kahle ukuphumula okuzayo;
4. Kujwayelekile ukugeleza kwegazi, okusho ukuthi kusheshisa ukondleka kwemisipha nezitho nge-oxygen nezakhamzimba;
5. Kunciphisa kahle ukushaya kwenhliziyo, okunomphumela omuhle ohlelweni lwe-cardiovascular;
6. Yini enye ocabanga ukuthi kukhona ukuhlangana ekugcineni kokuzivocavoca? Sibhale kakhulu ngokubaluleka kokuphumula ngemuva kokuzivocavoca okukhulu - yilokho okuhle okupholile okungakwenza.

Ngakho-ke, njengoba ubona, uma ungapholi ngemuva kokuqeqeshwa, ungancisha umzimba ithuba lokululama okujwayelekile. Masikhumbule izihlibhi futhi! Sithemba ukuthi sikuqinisekisile.

Ungaphola kanjani ngemuva kokuzivocavoca?

Ake sibheke ngokushesha ukuthi ungaphola kanjani ngemuva kokuzivocavoca. Uyazikhumbula izifundo zemfundo yesikole? Wathini uthisha wezemfundo yomzimba ngemuva kwesiphambano? Ungami ngokungazelelwe, hamba kancane, yenza ama-bend.

• Uma ubulokhu uzivocavoca ekhaya, ukuzivocavoca okuthunyelwe kuphola kwamantombazane nabesilisa kufanele kuqale ngokusebenza endaweni. Bese uhamba kancane uye esiteji, ungahamba embuthanweni ojikeleze igumbi;
• Phefumula ngokujulile nangokulinganisa - donsa umoya ngamakhala, ukhiphe ngomlomo;
• Uma uzivocavoca ejimini - hlala ebhayisikili lokuzivocavoca noma uvule ijubane ku-treadmill;
• Sukuma uqonde izinyawo zakho zihlukaniswe ububanzi. Njengoba uhogela, phakamisa izingalo zakho, lapho ukhipha, zehlise, ngenkathi ugoba phansi. Zama ukuyithinta ngezandla zakho. Sway kule ndawo imizuzwana embalwa;
• Ngokuma okutshekile, ngaphandle kokugoba amadolo, ganga umlenze ngamunye ongezansi ngokulandelana. Yizwa imisipha yakho yelula. Friza izikhathi ezimbalwa;
• Yenza ukuthambekela okubushelelezi komzimba ezinhlangothini, phambili nasemuva. Gcina izandla zakho zingenhla kwekhanda lakho, ziboshwe ngengidi;
• Phakamisa isinqe esisodwa esifubeni sakho, ugoqe izingalo zakho kuso, ume kule ndawo amasekhondi angu-5-10, bese ushintsha umlenze wakho;
• Yenza ukuhlangana okunye komlenze ongezansi emuva, ucindezele isithende ezinqeni ngezandla zakho, ungahlukanisi amadolo akho. Uzozizwa unwebeka emisipheni yethanga lakho langaphakathi. Yima kanjena imizuzwana engu-10-20 ngomlenze ngamunye;
• Gingqa ngesikwele kusuka komunye umlenze kuye komunye, welula ngobumnene amathanga angaphakathi;
• Hlala endaweni ye-lotus, thatha ukuphefumula okujulile okungu-5-7 nokuphefumula.

Ukuzivocavoca ngemuva kokuzivocavoca ukuqinisa amantombazane kuhloswe kakhulu ukunweba, ukwandisa ukuguquguquka. Kwabesilisa, ngemuva kokuqeqeshwa kwamandla, kubalulekile, ngaphezu kwemisipha, ukubuyisela isimo samalunga.

• Kokuzivocavoca umzimba okukhulunywe ngenhla, kufanele ukwengeza ukujikeleza okuyindilinga kwamalunga amadolo namaqakala;
• Swing izingalo nemilenze (phambili nasezinhlangothini);

Nawa amanye amathiphu wokuthi ungaphola kanjani ngemuva kokuqeqeshwa kwamandla kahle:

1. Khumbula, ukugxila okuyinhloko kokuzivocavoca kokuqina kwamandla ngemuva kwabesilisa nabesifazane kufanele kube semisipheni esebenza namuhla. Akunasizathu sokwenza izivivinyo zokuphumula emlenzeni uma ubusebenze ebhandeni elingenhla lehlombe ihora nesigamu.
2. Enye indlela enamandla nge-static. Lokhu kusho ukuthi ukunyakaza okusebenzayo kufanele kuthathwe indawo yokuzivocavoca, lapho imisipha yelulwa khona futhi ibanjwe endaweni eyodwa;
3. Kubalulekile ukuxegisa umgogodla kahle, ngakho-ke hlala kulenga njalo - okungenani imizuzwana engama-60;
4. Ukwelula kwenziwa ngokulandelana okungahleliwe - kungaba kusuka ezansi kuye phezulu, kanye nokuphezulu kuya phansi, noma kube nezinxushunxushu. Kepha zama ukulandela umthetho - hamba usuka emisipheni emikhulu uye emincane;
5. Hambisa ngokushelela nangokulinganayo. Awekho amajezi, amarekhodi nezingcindezi ezintsha.

Isibonelo sokuphola phansi ngemuva kokuqeqeshwa kwamandla. Isikhathi esimaphakathi - imizuzu eyi-10

• Ukugijima endaweni ngokuncipha kwejubane - imizuzwana engama-60;
• Ukutshekisa umzimba phambili, ukuthinta phansi izintende ngokubambezeleka endaweni engezansi kwemizuzwana engu-5-7 - izikhathi ezingama-5-7;
• Ukujikeleza komzimba okuyindilinga - imizuzwana engama-30;
• Ukulenga kubha - imizuzwana engama-60;
• Ukujikeleza okuyindilinga kwekhanda, isihlakala, idolo, amalunga ezinyawo zamaqakala - iminithi elingu-1;
• Ukudonsa ithanga phambili nokususa umlenze ongezansi emuva - iminithi eli-1;
• Ukwelula i-twine, i-longitudinal ne-transverse, ngasikhathi sinye nezivivinyo zokuphefumula - imizuzu engu-2-3 yokugcina;
• Thatha umoya ojulile-phefumula - izikhathi ezingu-2-3.
• Siyabonga ngomsebenzi wakho owenzayo.

Ungalokothi unganaki ukupholisa phansi ngemuva kokuzivocavoca. Yenza leyo mizuzu eyishumi yokugcina yomkhuba umkhuba wakho owuthandayo. Khumbula ngezinzuzo zayo, okuyinhloko yayo ukufezekiswa okusheshayo kwenhloso oyifunayo.