Ukuzivocavoca ukusebenzisana nokulinganisa kungathuthukisa impilo yakho yonke, umuzwa wokulinganisela kanye nomqondo wokulawula umzimba wakho. Kwezinye izimo, ukuxakaniseka kwezikhundla kukuvumela ukuthi ususe izinkinga nge-apparatus ye-vestibular.
Izinzuzo Zokuzivocavoca Ukuxhumanisa Nokulinganisa
Ukuzivocavoca ibhalansi kukuvumela ukuthi ufinyelele ezindaweni ezithile eziphakeme kwezemidlalo.
Ngisho nemisebenzi engeyona eyezobuchwepheshe, leyo nkimbinkimbi inezinombolo zezinzuzo ezilandelayo:
- Ukuqinisa amaqembu emisipha ethile (imisipha yomgogodla).
- Ukwenza ngcono ukujwayela okujwayelekile esikhaleni.
- Ukwenza ngcono ukusebenza kwamathuluzi we-vestibular (ngenxa yekhono lokulawula ibhalansi yomzimba).
- Ukuqinisa umqondo wokulinganisela.
- Ukwenza ngcono ukushesha komzimba.
- Ukukhuthaza umqondo womculo - ithempeli, isigqi.
Ukuzivocavoca umzimba ukuze kusebenzisane futhi kubhalansise
Kunconywa ukuhlolwa kwebhalansi yomzimba ngaphambi kokuqala. Udinga ukuma ngomlenze owodwa. Cindezela owesibili emadolweni bese uwuletha esifubeni phezulu ngangokunokwenzeka. Kunconywa ukukala ukukhululeka kokuba kule ndawo esikalini kusuka ku-1 kuye ku-5, lapho i-1 kulula futhi i-5 inzima.
Ukuphakama kwesikhombi, kunconywa kaningi ukuthi uhlanganyele kusethi yokuzivocavoca ibhalansi. Kufanele iphindwe ekuhlolweni komlenze wesibili. Isivivinyo senziwa lapho sekuvalwe amehlo.
Ukuma kwentaba
I-pose yentaba ithuthukisa umuzwa wokulinganisela, ikhono lokusabalalisa kahle ibhalansi. Kuyinto eyinkimbinkimbi yokulwa nezifo zangemuva (i-arthritis, i-arthrosis), imisipha yethole, amathanga. Ingqikithi yokuzivocavoca isesimweni esinganyakazi, esingaqhathaniswa ngokubukeka nentaba.
I-algorithm yezenzo:
- Xhuma izinyawo ngokuphelele endaweni ezingeni.
- Bheka ukuthi izithende, izinzwane ziyaxhumana yini.
- Kancane kancane hambisa isikhungo samandla adonsela phansi maphakathi nonyawo.
- Lungisa amadolo akho, zama ukuwadonsela ekhanda lakho. Lokhu kuzovumela i-patella ukuthi ikhuphuke.
- Yehlisa umsila we-tail phansi bese uqinisa imisipha ye-pelvic.
- Amathanga aphezulu kufanele ashubele phakathi nendawo.
- Bheka ukuthintana kwamaqakala.
- Donsa isisu kuwe, uphakamise imisipha phezulu ngangokunokwenzeka esifubeni.
- Isifuba kufanele sibe ngaphambili.
- Ukuphefumula okujulile kuthathwa ngaphakathi nangaphandle. Ekuphefumuleni kwesibili, izingalo kufanele ziphakanyiswe futhi zelulwe.
- Inhloso yokuzivocavoca ukuzama "ukwelula" umgogodla phezulu.
- Intamo akufanele ilulwe, ihlala endaweni eqondile.
- Uma kunzima ukuphakamisa izingalo zakho, ungazibamba okhalweni lwakho.
- Iminwe kufanele ihlanganiswe ngokuqinile.
- Amahlombe namahlombe akudingi ukuthi aphakanyiswe.
Ukuma kwesihlahla
Ukuma kwesihlahla kuthuthukisa umuzwa wokulinganisela futhi kuthuthukise ukunemba kokudluliswa kwesikhungo samandla adonsela phansi:
- Okokuqala udinga ukuma uqonde bese uphefumula kancane. Lokhu kuzovumela umzimba ukuthi uphumule futhi ugxile endaweni yawo.
- Ngemuva kwalokho umlenze owodwa kumele ugobeke futhi ucindezelwe ngedwa ungene ethangeni elingaphakathi. Idolo kufanele likhombe ngqo eceleni. Ithuba lokuhlala isikhathi eside ku-pose lithembele ekulungeni kwesibalo.
- Izinzwani zomlenze ogobile kufanele zikhombe phansi kanti isithende kufanele siphakamiswe ngangokunokwenzeka.
- Izandla azidingi ukuzama ukulinganisela nokubeka phambili. Konke ukunyakaza kufanele kube uketshezi ukusebenzisa i-pose. Izingalo zisongwe esifubeni, njengasemthandazweni. Enguqulweni eyindida, zingaphakanyiselwa phezulu ukuze zibukeke zifana nesihlahla.
Yima ngomlenze owodwa
Ukuma ngomlenze owodwa kuhilela ukwesekwa okushintshanayo. Ithuthukisa umqondo wokulinganisela nokuxhumanisa, iqinisa imisipha yemilenze (imilenze, izinyawo) ngevolumu efanayo.
Ukuzivocavoca kusebenza imisipha ye-gluteus medius kanye ne-pelvic:
- Ukuze wenze, udinga ukuthi uqonde, imilenze ibe sendaweni ebanzi ngokunethezeka (ezingeni lehlombe). Kubalulekile ukusabalalisa isisindo ngokulinganayo phakathi kwemilenze yomibili. Izandla kufanele zibe phezu kwebhande.
- Umlenze owodwa kufanele uphakanyiswe endaweni egobile ama-degree angama-90. Dlulisa isisindo emlenzeni osekelayo.
- Kulesi sikhundla, udinga ukuma okungenani isigamu somzuzu.
- Ukuzivocavoca kufanele kuphindwe komunye umlenze.
- Kunconywa ukuqala ngokuphindaphinda okungu-5 futhi kancane kancane ukwandise umthwalo.
Ukuma komcibisheli
Isimo somcibisheli sithathwa njengenye yezindlela zokuphulukisa eChina. Kuthinta amalunga nesistimu yemithambo yegazi. Amakhono amakhulu atholakele: ibhalansi, ukuxhumanisa, ukuguquguquka.
Kukhona nokuhlanganiswa komzimba, njengoba isimo sakha umugqa ofanele we-hip:
- Imilenze kufanele ibe sezingeni lamahlombe, izingalo zelulwe ziye phambili ngesimo samahhala.
- Udinga ukuthatha umoya ojulile, ngenkathi ukhipha umoya, hamba phambili ukuze wakhe i-angle engama-45-degree phakathi kwedolo nomlenze.
- Ngokubuka, lokhu kungalinganiswa ngokuma ngqo kwedolo ngaphezu kweqakala.
- Lapho unyathela, izingalo ziqonde futhi zithambekele phezulu, izintende kufanele zisongwe. Kulesi sikhundla, zama ukungantengantengi, ume mpo.
- Kunconywa ukuma ku-pose imizuzwana emi-5 kuya kwengu-10 noma ukuhogela kanye nokuphefumula okungu-3.
- Ukubuyela endaweni yokuqala, isisindo somzimba sidluliselwa emlenzeni wangaphambili. Udinga ukusukuma ngokucijile phansi futhi ngokushelela abuyele esimweni esiqondile.
I-Swallow pose
Inkinga yokugwinya kutemu lamagama e-yoga ibizwa nge- "hero pose".
- Okokuqala udinga ukuma uqonde bese uphefumula kancane futhi uphefumule umoya, uphumuza umzimba.
- Izandla kufanele zisatshalaliswe, kwakheke umugqa oqondile.
- Ngemuva kwalokho, umlenze ulandela kancane, wehlisa umzimba ngokufana nendawo evundlile ngokuphelele.
- Ikhanda lingaphakanyiswa kancane, ngamehlo abhekiswe endaweni ekahle.
- Esikhundleni, kufanele ume okungenani imizuzwana engama-60.
- Ngemuva kwalokho, shintsha umlenze wakho bese uphinda ukuvivinya umzimba.
- Umlenze nezingalo kufanele kuhambisane futhi kufane phansi.
- Uma enye yezinto ingagcwaliseki, khona-ke ngeke isebenze isikhathi eside.
Ngemuva kwezindlela eziningana eziphumelelayo, ungakhubaza ukuzivocavoca umzimba futhi uvale amehlo akho.
Ukuphakamisa izingalo nemilenze kuzona zozine
Ukuphakanyiswa kanyekanye kwezingalo nemilenze kusimo kuzo zozine kuqinisa imisipha yesisu, okhalweni, futhi kukhule ukulinganisela komzimba jikelele. Ikhono eliyinhloko ukusabalalisa kahle isisindo.
Inqubo:
- Ukugcizelelwa kwezandla namadolo. Indawo ime mpo. Umzimba kufanele ujwayele lesi sikhundla. Thatha ukuphefumula okumbalwa ngaphakathi nangaphandle.
- Ngaphambi kokwenza lo msebenzi, dweba esiswini sakho bese uqinisa imisipha yakho ebabazekayo.
- Khulisa kancane ingalo nomlenze ngaphandle kokushintsha isikhundla.
- Izingxenye eziphakanyisiwe kufanele zelulwe ngokugcwele. Badinga ukuphakanyiswa phezulu ngangokunokwenzeka ngokulinganisela komzimba.
- Esikhundleni, kufanele ume amasekhondi afinyelela kwangu-30 noma ukuphefumula okuphelele okungu-5 nokuphefumula.
- Ngemuva kwalokho wehlisa ingalo nomlenze futhi uzinzise umzimba wakho.
- Phinda ukuzivocavoca ngakolunye uhlangothi.
Kunconywa ukuphakamisa ingalo nomlenze ekuphefumuleni ngomzimba oshubile. Lokhu kuvivinya umzimba kukhulisa nemisipha yakho eyinhloko.
Ngokusebenza okuzinzile kokuma, kungahle kube nzima. Ungaphakamisa ingalo nomlenze ngokuhlukile: okokuqala, bese kuba okunye. Lokhu kwenziwa endaweni yepulangwe, njengakuma-push-ups. Imilenze kufanele isatshalaliswe kabanzi ngangokunokwenzeka.
Ukuhamba ulayini
Ukuhamba ngomugqa kuyindlela elungile ngenkathi kugcinwa isikhundla sezinga. Okunye okwenziwe ngcono kulo msebenzi wukuthwala izincwadi ekhanda lakho. Umuntu owenza lo msebenzi ubekwa ekhanda kusuka encwadini eyodwa kuya kwezingu-2-3. Umsebenzi wakhe ukuhamba kulayini ngqo ukuze izincwadi zingawi.
Ngendlela eyiyo eyisisekelo, umsebenzi uyafana: ukuzisiza ngezandla zakho, udinga ukuhamba ngomugqa futhi ugcine ibhalansi. Emgwaqweni, ukuvivinya umzimba kungenzeka ngokuhamba onqenqemeni lomgwaqo. Ekhaya, kwanele ukuhamba ngetheyiphu lesentimitha noma ezinye izindlela ezithuthukisiwe. Ijubane lokuhamba kufanele lenyuke kancane kancane.
I-Warrior pose
Isimo seqhawe sithuthukisa ngokuphelele imisipha yangemuva, siqinise ingxenye ye-articular, futhi sisebenze ekuthuthukiseni uhlelo lwezinhliziyo.
Futhi, isikhundla sikuvumela ukuthi uthuthukise amathuluzi we-vestibular:
- Kuyadingeka ukuqala ukuzivocavoca kusuka endaweni ezingeni, izingalo nemilenze ububanzi behlombe ngokuhlukana.
- I-lunge yenziwe ngomlenze oholayo phambili, owesibili kufanele uhlale uqondile.
- Kulesi sikhundla, udinga ukuma imizuzwana emi-3-5 ukuze uzinze umzimba.
- Lapho-ke isandla kufanele sidonswe emuva kancane, sigobeke ngemuva.
- Inhloko nayo kufanele iphonswe emuva.
- Ngokwengqondo kuyadingeka ukugcina iphuzu elilodwa ngamehlo akho ophahleni.
- Kulesi sikhundla, ungachitha kusuka kumaminithi ayi-1 kuye kwayi-10, kuya ngezinga lokuqeqeshwa. Bese uphinda komunye umlenze.
Lapho wenza izivivinyo, kufanele njalo ubheke ukuphefumula okulungile nokulandelana kwezinguquko endaweni.
Uma wephula enye yezingxenye zesikhundla, ungalahlekelwa ibhalansi (ukuwa) noma ungathuthukisi ukuhlangana ngezinga elidingekayo. Ukuze wandise ugqozi, kunconywa ukuthi uphinde umqondo wokuhlolwa kokulinganisela njalo emavikini amabili.
