Iqoqo lokuvivinya imilenze ngezinyawo eziyizicaba

Ukwelapha ngokuzivocavoca kubhekisa ohlotsheni lokwelashwa okulondolozayo. Izinyawo eziyizicaba ezithuthukisiwe azikwazi ukwelashwa. Kodwa kungenzeka ukucindezela ukungabi khona kwemoto emilenzeni engezansi.

Lokhu kuzovimbela izinkinga ezingaba khona. Abazali basiza izingane ukwenza imilenze yokuzivocavoca umzimba ngemuva kokubonisana nodokotela wamathambo. Abantu abadala baxazulula izinkinga zezinyawo bebodwa ekhaya, noma ngaphansi kweso lomqeqeshi ojwayele izindlela zokwelapha zokuvivinya umzimba.

Ukusebenza kahle kokwelashwa kokuvivinya izinyawo eziyisicaba

Umphumela weseshini yokwelapha ukuzivocavoca uzoncika ekuhlelweni, ukukhuthala, ukunakwa nokunemba kokuvivinya umzimba, ukulandelana kwazo.

Thuthukisa ukusebenza kahle:

• i-gait elungile ngokuma okuhleliwe;
• ukudla kwe-calcium nevithamini D;
• ukuncipha komzimba;
• ukubeka izinyawo ngokucabangela lesi sifo;
• ubunzima bendlela: ukusetshenziswa kokubhucungwa, ukusetshenziswa kwezicathulo zamathambo.

Imvamisa ukuvivinya umzimba ngezinyawo kunqunywa lapho izinyawo eziyizicaba zinezinga lokuqala lokubukeka okuguqukayo. Uma ukhetha indlela ehlanganisiwe njengokwelashwa, ukwelashwa okuphelele kungenzeka kuleli cala. Ukusetshenziswa kokuvivinya umzimba ekwelashweni kwezigaba ezilandelayo zezinyawo eziyizicaba kuyimpawu.

Ukuzivocavoca umzimba kunciphisa ukukhathala konyawo futhi ubuhlungu buyancipha. Ukuvela kwezinkinga kuvinjelwe ukwenziwa ngcono kokunikezwa kwegazi hhayi ezinyaweni kuphela, kepha nasemaphethelweni aphansi ngokujwayelekile. Ukusebenza kahle kokwelashwa kokuzivocavoca kwezinyawo eziyisicaba kufakazelwe ukusetshenziswa kokuvuselelwa kwangemva kokuhlinzwa.

Ngenxa yokuthi isikhathi sokululama sisho ukwehla kokunyakaza, ukuqeqeshwa kuthuthukiswa ngemithwalo elinganiselwe, eyanda kancane kancane. Umphumela omuhle ubonakala ngemuva kweminyaka embalwa unesimo sokusebenza njalo kwesethi yokuzivocavoca kanye nokuzilolonga nokugqoka izicathulo ezikhethekile.

Zilolonge ngokwelashwa ngezinyawo ezinezinyawo eziyizicaba

Ochwepheshe bakhiqize amasethi amaningana okuzivocavoca izinyawo. Banikeza imiphumela emihle kakhulu. Ukuqaliswa okuhlelekile nokulungile kuyadingeka. Ukwenza ukwelashwa kokuzivocavoca kulula. Ukuzivocavoca kufaka phakathi ukuma, ukuqamba amanga, ukuhlala esihlalweni, kanye nomata egumbini elinomoya.

Ukuzivocavoca okumile

Lolu hlobo lubandakanya ukuqala ukufudumeza imisipha ngokuzifudumeza.

Bese kwenziwa izivivinyo ezilandelayo:

1. Ukusekela ngezandla odongeni, ukukhuphuka kancane ezinzwaneni. Ukubuyela kancane kancane endaweni yokuqala.
2. Ukuma ezingxenyeni ezingaphandle ezinyaweni zezinyawo amasekhondi angama-25 - 30.
3. Ukuzungezisa okuhamba kancane komzimba ngezindlela ezihlukile ngenkathi usekela umlenze.
4. Yenza ama-squats angama-20 ngaphandle kokuphakamisa izithende zakho.
5. Ncika phambili ngangokunokwenzeka. Yenza ngezinzwane.
6. Hamba amasekhondi angama-20 - 30 ohlangothini lwangaphakathi lwezinyawo.
7. Ukushintshwa kwesithende sezinzwane kuze kube izikhathi ezingama-35.
8. Ukujikeleza okuyindilinga kwezingxenye ezingezansi zemilenze izikhathi eziyi-15, okusiza ukuqinisa imisipha, futhi kuxove nemisipha.
9. Ukuphakamisa izinto ezincane phansi ngezinzwane zakho.
10. Izinhlobo ezahlukahlukene zokuhamba: ebhodini elinezimbambo, endaweni ethambekele, umata wokubhucungwa.

Imithambo yokuzivocavoca yokuzivocavoca umzimba ime yonke indawo. Ingasetshenziswa ngokungabikho kobuhlungu nokukhathala okukhulu ngezinyawo eziyizicaba. Kokunye ukuzivocavoca, udonga lusetshenziswa njengokwesekela. Ungathatha futhi izinto ezincane ukuthuthukisa imisipha yonyawo.

Vocavoca umzimba uhleli esihlalweni

Ukuzivocavoca ngezihlalo okwenziwe ngesikhathi uhleli kuyasebenza kakhulu.

Ukushaja:

1. Ukwelula amasokisi akho phezulu naphansi. Imisipha yethole kufanele ishube ngalesi sikhathi.
2. Ngomlenze ophakanyisiwe, dweba ubuso bonyawo eceleni komlenze ongezansi wesitho esimi.
3. Ukuphakamisa okunye izinzwane nezithende.
4. Ngaphandle kokugoba amadolo akho, zama ukuma ngokugcwele ngonyawo lwakho ngemilenze eqondile. Bamba okungenani imizuzwana eyi-10.
5. Lungisa izinzwane phansi. Izithende zidinga ukuhlanganiswa ndawonye futhi zisakazeke.
6. Yenza ukunyakaza okufana nokubamba ngeminwe yakho, zama ukubamba izinto ezimbalwa ezincane.
7. Ukugoqa ama-cubes, amabhola, izinti, ukuvimba ngezinyawo.
8. Hambisa amathe ezinyawo emuva naphambili ngeminwe.

Vocavoca umzimba uhleli kumata

Ukususa ukuthamba kwemetatarsus, kanye nokwandisa ukugoba kwangaphakathi, ukuzivocavoca kwenziwa endaweni yokuhlala. Kulokhu, kusetshenziswa umbhoxo.

Ukuzivocavoca umzimba ngokuzivocavoca umzimba:

1. Imilenze igobile. Zama ukunikeza iminwe yakho indawo egobile. Ngemuva - unbend.
2. Ukukhulisa amasokisi emzimbeni nasekuphikisaneni.
3. Izitho zisendaweni ephakeme. Izinyawo ziyahlanganiswa ukuthinta amathe.
4. Izitho zisesimweni esiphakanyisiwe emadolweni, iminwe ihlale kukhawuli. Izithende zidinga ukuxhumeka futhi zisakazeke ohlangothini.
5. Hlala uqonde, uphumule izandla zakho phansi. Bamba ibhola ngezinyawo zakho bese ulicosha.
6. Ukuqhubeka nokubamba ibhola, ukugoba amadolo akho, ukuhambisa i-projectile kusuka ezinzwaneni uye ezithendeni.

Ukugwema ukulimala, zama ukwenza konke ukunyakaza ngokushelela. Uma kwenzeka ubuhlungu, kudingeka ikhefu.

Ukuzivocavoca kusuka endaweni yokulala

Ukuzivocavoca umzimba kokuqala kwenziwa lapho ulele phansi. Lesi sikhundla sikuvumela ukuthi uqeqeshe izicubu zemisipha ngendlela yokulondoloza, ngaphandle kokulimala. Lapho wenza imishanguzo yokuvocavoca umzimba ngemuva, awukho umthwalo emisipheni ekhazimulayo. Futhi, emuva kukhululekile. Udinga ukukwenza kumugqa okhethekile.

Ukuzivocavoca:

Ukwenza ngezigaba:

• umlenze wangakwesokudla ugobile futhi udonsela emzimbeni;
• i-sock idonswa eceleni iye emsipheni we-gluteus, ivula unyawo;
• phakamisa isithende, goba izinzwane zakho phansi;
• vula unyawo ngakwesobunxele, thinta isitho esisekelayo;
• buyela endaweni yokuqala.

Yenza ukuzivocavoca okufanayo komlenze wesobunxele.

2. Gobisa amadolo akho, ifulethi elilodwa phansi. Izinzwane zilungisiwe, izithende ziphakanyiswa ngokushintshana, bese zihlangana. Phinda kuze kube izikhathi ezingama-30.
3. Chaza izitho ezigobile. Thepha izithende zakho komunye nomunye.
4. Shaya izinyawo emlenzeni ongezansi wesitho esisekelayo. Ekupheleni - ukujikeleza kwesokunxele.
5. Ukukhama okukhulu nokuphumula kweminwe imizuzu embalwa. Yenza kuze kufike ukungezwani okuncane.

Izimo zokuzivocavoca umzimba

Ukwelapha umzimba ngezinyawo eziyisicaba kwezinye izimo akuvunyelwe.

Okungukuthi:

1. Ukuba khona kwezifo ezinzima.
2. Izimo zokushisa, kufaka phakathi izifo ezibangelwa amagciwane kanye namagciwane.
3. Amanxeba avulekile ezinyaweni.
4. Isifo esibuhlungu.
5. Ukuba khona kwezimila ezihambisana nokubonakala kwamathumba.
6. Izinhlobo ezahlukene zezifo zesikhumba.
7. Ukwehluleka okukhulu kwenhliziyo nokuphefumula.
8. I-thrombophlebitis, isiminyaminya semithambo yegazi.

Uma lezi zifo ezichaziwe ziqedwa, ukusetshenziswa kokuvivinya umzimba kuvunyelwe. Into esemqoka ukubonisana nodokotela, ngoba ezinye izimo zihlinzeka ngokwamukelwa kokusebenzisa ukwelashwa ngendlela elula. Okusho ukuthi, imithwalo kufanele ibe mincane.

Imvamisa izinyawo eziyizicaba zivusa ukuma kabi. Lapho i-arch ihlangene, umsebenzi wokusekela wemikhawulo engezansi awugcwaliseki ngokwanele.

I-pelvis ishintsha isikhundla, kunezinkinga zokuhamba, ubuhlungu. Umuntu uqala ukukhathala ngokushesha. Ukunciphisa lesi simo, udinga ukuqala ukwelashwa kokuzivocavoca ngesikhathi esifanele.

Ukuqeqeshwa sekuqhubeke iminyaka eminingana. Futhi ukugcina umphumela ozuziwe ngenani elincishisiwe ngendlela yokuvimbela - konke ukuphila. Ukwelashwa okuhleliwe kubambezela ukuthamba, futhi kuphinde kumise ukuthuthuka kokukhubazeka konyawo.

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