Iqakala ngumlenze wonke kusukela emadolweni kwehle. Abasubathi abaningi, bobabili abasafufusa futhi abanolwazi, banezinkinga kule ndawo yomlenze ngemuva kokugxuma okungaphumeleli noma ukugijima.
Ngakho-ke, kubaluleke kakhulu ukuqinisa iqakala lakho: ekhaya nasejimini. Mayelana nokuthi kungani kudingeka nokuthi ungaqinisa kanjani iqakala - funda kule ndaba.
Kungani udinga ukuqinisa iqakala?
Kwanele ukukhumbula lezo zinzwa ezibuhlungu lapho uphambanise umlenze wakho ngephutha. Ukube bekungekho ngemisipha nemisipha yemilenze, besizokwenza kuzo zonke izinyathelo futhi isikhathi ngasinye lapho ilunga lingahlupheka. Kodwa-ke, lokhu akwenzeki, ngoba imisipha yethole ibamba umlenze ngokuqinile.
Umsebenzi obaluleke kakhulu weqakala ukugcina umzimba womuntu umile nokuhamba nokugijima.
Imvamisa abantu abanemisipha ebuthakathaka yomlenze ongezansi basonta imilenze yabo. Bangawa bazilimaze bona. Ngakho-ke, kubaluleke kakhulu ukuqinisa iqakala.
Izimpawu zeqakala elibuthakathaka
Iqiniso lokuthi uneqakala elibuthakathaka lingakhonjiswa ngezinkinga ezahlukahlukene - ezincane hhayi kanjalo.
Lokhu kufaka, isibonelo:
- ngemuva kokugijima (futhi kwesinye isikhathi nangemva kokuhamba okujwayelekile) iminwe yakho ephakathi neyendandatho ibuhlungu ezinyaweni zakho.
- imilenze yakho isonteka njalo uma uhamba ngezicathulo ezinezithende.
- ngemuva kokuthi ukubopha okungaphumelelanga kudonse isigaxa.
Futhi ungabona ngokubonakalayo izimpawu zeqakala elibuthakathaka. Ukuze wenze lokhu, beka izinyawo zakho ububanzi be-hip-bone uzibheke. Uma unyawo lunqwabelene ngaphakathi, lokhu kuyisibonakaliso esibi. Kubalulekile ukuqinisa iqakala lakho.
Ukuzivocavoca kweqakala
Ngezansi kunezivivinyo ezahlukahlukene zamaqakala ongazenza ejimini noma ekhaya.
Ekhaya
- Intambo yokweqa. Ngasikhathi sinye, zama ukweqa uphansi, ezinzwaneni zakho ungacishi esithendeni sakho.
Ngenkathi weqa intambo, uzothuthukisa ukucabanga kwakho nokuxhumanisa kwesandla. Ukugxuma kuhamba phambili ezindaweni ezithambile nakumateki wokuthwebula. Uma unezinyawo eziyisicaba, ukweqa ngaphandle kwezicathulo kungakhuphula ukucindezeleka okungafuneki ejoyintini. - Sigijima ngezikhawu. Lokhu kungenziwa ngesikhathi sokusebenza okujwayelekile. Isibonelo, ingxenye yesihlanu noma eyodwa-yesithupha yebanga.
- Yiba nomncintiswano omncane ekhaya nomndeni wakho. Sabalalisa izinkinobho phansi bese uncintisana ukuthi ngubani ozoqoqa iningi lazo. Kulokhu, izinkinobho kufanele zithathwe ngezinzwane zakho futhi zidluliselwe esitsheni esilungiselelwe ngokukhethekile. Ngakho-ke, uzothuthukisa amakhono emoto ezinzwaneni zakho. Ngaphezu kwalokho, ezinye izindawo zobuchopho bakho nazo ziyabandakanyeka.
- Siphakamisa izinzwane emsamo. Njengokuphakama, ungasebenzisa, isibonelo, i-sill. Udinga ukuma ukuze izithende, zehliselwe phansi, zibe ngaphansi kwezinzwane. Bese, ngesivinini esincane, sukuma ezinzwaneni zakho bese uzithoba. Yenza lo msebenzi izikhathi ezingama-30-40.
- Ungagingqa ibhodlela elijwayelekile elingenalutho phansi ngonyawo lwakho. Kungcono ukwenza lokhu ungafake zicathulo, noma ngesokisi.
- Siphulula unyawo. Lo msebenzi othokozisayo wenziwa kahle ngama-massager akhethekile.
- Ukuze kugcinwe ukuqina kwemisipha nokuguquguquka kokuhlangana, ukwelula kuyadingeka.
- Ukuzivocavoca okuncane okuhlobene nokushintshana ngonyawo nokubuyela emuva konyawo nakho kuzosiza.
- Ungadonsela futhi kuzwane kuwe, wenze imilenze yonyawo eseceleni.
Izinzuzo zokuzivocavoca ekhaya ukuthi ungazenza noma kunini lapho ufuna khona. Kubandakanya ukuhlala kusofa ngenkathi ubuka uchungechunge lwakho lwe-TV oluthandayo, noma ulalele umculo.
Ejimini
Nazi ezinye izivivinyo zokwakha imisipha yakho yamaqakala ejimini:
Isimulator sikaSmith. Ine-nut lapho kulula khona ukupompa i-caviar. Futhi, abanye abasubathi bafaka i-footrest yokuhlanganisa ifomu lesiteji esincane. Kufanele ume epulatifomu ngezinyawo zakho, futhi ibha kufanele isethwe endaweni ephakeme kangako ukuze ikwazi ukuyisusa ekulungisweni kwayo ngokuphakamisa okuncane ezinzwaneni.
Senza ukudlidlizela okumi nambili kuya kweshumi nanhlanu ku-simulator ngobukhulu obukhulu bokuncipha nokwelulwa kwamathole. Kanye nemisipha, iqakala lonke lizoqiniswa. Ukuzivocavoca kufanele kwenziwe ngezindlela ezimbili.
Umshini wokugenca. Ungakwazi ukujija iqakala kule simulator ubheke phansi naphezulu - njengoba uthanda. Into esemqoka ukuthi awukwazi ukuqondisa ngokuphelele imilenze yakho emadolweni.
Izigaba zokuqeqesha:
- sikala isisindo esidingekayo.
- sihlukanisa izinyawo zethu ngobubanzi behlombe.
- zilenga izithende emsamo.
- khama isisindo ngaphandle kokuqondisa ngokuphelele imilenze yakho.
- isikhundla sokuqala. Siphakamisa futhi sehlise isisindo ngenxa yokuhamba kweqakala, sikwenza ngokuhamba kancane. Ku-exhale - cindezela, ku-inhale - ephansi.
- Ukuzivocavoca kwenziwa izikhathi eziyi-12-15. Izindlela ezimbalwa zanele.
Sipompa iqakala kusimulator sethole. Lo msebenzi ulula kakhulu ukukwenza. Kwenziwa ngenkathi uhleli, ngakho-ke awukho umthwalo emgogodleni futhi kuhle ukupompa imilenze engezansi.
Kunconywa ukwenza lo msebenzi izikhathi eziyi-155, wenze izindlela ezimbalwa. Into esemqoka ukungalayishi ngokweqile.
Ukuqinisa iqakala ngomsoco
Ukudla ngendlela efanele nokudla amavithamini abalulekile kubalulekile. Nawa amanye amathiphu wokudla okunempilo kanye nemithi yokugcina iqakala lakho liphilile:
- izithako ze-calcium kufanele zisetshenziswe.
- ukunakwa okukhethekile kuma-fatty acids egcwele, i-chondroitin, i-glucosamine.
- ukudla kwamaprotheni kufanele kube yinto eza kuqala.
- qiniseka ukusebenzisa amavithamini.
Amathiphu wokuqinisa iqakala lakho
- Zama ukuhamba ungafake zicathulo ehlobo. Ikakhulukazi uma ulwandle. Khumula izicathulo uhambe ngezinyawo ungafake zicathulo ematsheni. Lokhu kuzodala umphumela wokusikhipha futhi kukusize uqinise iqakala lakho.
- Zama ukuhamba ngezinzwane zakho ngezikhathi ezithile. Isibonelo, ekhaya: kusuka ekhishini kuya ekamelweni nasekubuyeni.
- Jump intambo kaningi. Lokhu kungukuzivocavoca okuhle kokuqinisa iqakala lakho.
- Ochwepheshe bancoma nokuthi kusetshenziswe umata wokubhucungwa umzimba. Kuzosiza hhayi kuphela ukuqinisa ukuhlangana kweqakala, kodwa futhi kuthuthukise ukugeleza kwegazi, ukusebenza kwezitho zangaphakathi, ukunciphisa ukuvuvukala, nokuvimbela imithambo ye-varicose. Ngamafuphi, imiphumela emihle ingatholwa ngomata wokubhucungwa umzimba.
Futhi, ngeseluleko sabanye ochwepheshe, ungaqinisa imilenze yakho usebenzisa amasu e-gurus of oriental karate. Kodwa-ke, ngakolunye uhlangothi, kuzosiza ukuqinisa iqakala, ngakolunye uhlangothi, kungadala ukulimala.
Ukunakekelwa okukhethekile kufanele kukhokhwe ekuqiniseni iqakala njengoba imilenze enempilo ibalulekile kumgijimi. Ngokulandela amathiphu achazwe kulokho okubalulekile futhi wenze izivivinyo ezilula, ungafinyelela imiphumela emihle.
