Ingabe kunzima ukuvuka ekuseni? Ukufudumala kwekusasa - yilokho okuzokusiza ukuthi ujabule futhi uzizwe ukushisa kwamandla! Phakathi nobusuku umzimba ujwayele ukuphumula, futhi "ukuvuka", udinga ukuvivinya umzimba omncane. Ngisho nokuyinkimbinkimbi elula kuzokukwenza uzizwe ungcono!
Kungani sidinga ukufudumala?
Uma ukufudumala okuhle ngaphambi kokuqeqeshwa kungaphakamisi imibuzo, khona-ke ukufudumala emva kokulala ngokuvamile kubonakala sengathi abantu akudingekile neze. Cabanga nje: amahora angu-7-8 umzimba uphumule, futhi wagijima, wageza futhi uya emsebenzini noma ufunde. Yiqiniso, umzimba wakho udinga ukulungele usuku olusebenzayo ngendlela efanayo nokuqeqeshwa! Lokhu ngeke kukuvumela ukuba uvuke ngokushesha, kodwa futhi uthuthukise impilo yakho. Ngaphezu kwalokho, emva kokusebenza okungazithokozi kakhulu ekuseni, uzothola amandla amaningi okuphila - akumangalisi ukuthi ukushisa kwelanga elivame ukubizwa ngokuthi "ukushaja"!
Ungakwenza kanjani ukuzivocavoca?
Kungcono ukuhamba ngokufudumala, ngaphansi komculo omuhle nangomdlalo wokulinganisa. Ngakho-ke, faka umculo ojabulisayo, okukunika injabulo, futhi phambili:
- Ukufudumala entanyeni: yenza ukuhamba phambili kwekhanda phambili nangemuva (izikhathi ezine), bese-ngakwesokudla-kwesokunxele. Emva kwalokho, yenza ikhanda liphendukele kuzo zombili izinkombandlela (izikhathi ezine) nokujikeleza kwekhanda embuthanweni - izikhathi ezimbili ekuqondeni ngalunye.
- Okulandelayo ukufudumala kwe-articular: imilenze ebubanzi bamahlombe, izandla ezinhlangothini. Phendulela ukuhlanganiswa kwesibindi (4 ukupheka ngakwesinye isiqondiso), ngakho-ke i-elbow kanye nehlombe (kulo mshizi womzuzu uletha emahlombe). Ngemuva kwaloko, yenza umsebenzi ofanayo wemilenze: umlenze owodwa ugoqa emadolweni bese uhola, ujikeleze umhlanganiso we-ankle kuzo zombili izikhombisi izikhathi ezine, bese uguqa, bese uqhamuka.
- Okulandelayo, kufanele kube nokufudumala ngezingxenye ezolulekayo: kucike phambili,
zama ukufinyelela phansi, ulinde kanjalo imizuzwana engu-20-30. Kusukela esimweni esifanayo, welula izingalo zakho phambi kwakho, gcina imhlane yakho iqondile futhi ulula phambili phambili, bese uhamba ngakwesokudla, ngakwesokunxele. Bese ulungisa, bend backward ngemuva, bese welula izingalo zakho phansi phansi kwakho. - Ekupheleni kwemfudumalo, kuhle ukucindezela phansi izikhathi ezingu-10-20 - lo msebenzi uthuthukisa umzimba wonke!
Lokhu okufudumalayo akunakwenzeka ukukuthatha ngaphezu kwemizuzu engu-5-7, futhi nganoma yiluphi usuku olumatasa unganika umzimba wakho insizakalo encane kodwa ewusizo. Ungakhohlwa ukuthi ngosuku 1440 imizuzu - nemaminithi angu-5-7 kuphela ngo-0.5% wesikhathi esiphelele sosuku.