Ukuhleleka okuhle kuyiphupho labesifazane bonke. Kuyinto isibambiso hhayi kuphela impilo, kodwa futhi unikeza umusa nobuhle. Kodwa kuthiwani uma i-posture igxile ekulungisweni kokuphila kokuhlala (isibonelo, ukufunda noma umsebenzi)? Impendulo ilula. Kudingeka silungise ngokuphuthumayo! Ngenxa yalokhu sikunikeza isethi yokuzivocavoca kokuhleleka okulungile nokuhle. Mane uqaphele ukuthi zonke lezi zindlela ngeke zinikeze umphumela osheshayo, kanye nokuphumelela kokuzivocavoca nokuthuthukisa ukuma, udinga okungenani amasonto angu-3-4 wokusebenza nsuku zonke.
Ngakho-ke, ukuzivocavoca umzimba kube kuhle ngisho nokuhleleka
Ukuzivocavoca 1
Yima endaweni yonke emine, idolo ndawonye, izingalo ziqondile. Gcina ikhanda lakho iqonde. Yenza iziphambeko ngemuva kwakho (njengekati). Phinda izikhathi ezingu-15-20.
Ukuzivocavoca 2
Okunye okuhlukile kokuzivocavoca kokuqala. Hlala kuwo wonke ama-four, ububanzi bomaphendu ngaphandle, izingalo ziqondile. Qaphela ukuthi isikhundla somzimba kumele kube ngokuqondile (ungaphenduli emuva). Thatha ingalo yesokudla phambili, futhi umlenze wesokunxele uphindele emuva. Bamba kule ndawo ngamasekhondi angu-2-3, bese ubuyela esimweni sokuqala. Phinda usebenzise, uguqule isikhundla sezandla nezinyawo. Qhubeka nokusebenzisa izikhathi ezingu-15-20, izingalo ezithintekayo nemilenze.
Ukuzivocavoca 3
Themba esiswini sakho, faka isilwane sakho ezandleni zakho, imilenze iqonde. Bese uphakamisa kancane imilenze yakho eqondile phezulu (njengoba uphakeme ngangokunokwenzeka). Endaweni engenhla, ubambe imizuzwana engu-2-3, futhi kancane kancane wehla imilenze yakho phansi. Phinda usebenzise izikhathi ezingu-10-20 (uma unzima ekuqaleni ukukwenza, bese ukhawulele izikhathi ezinhlanu).
Ukuzivocavoca 4
Khona-ke, faka izinyawo zakho phansi, ubeke izandla zakho phambi kwakho. Ungadabuli imilenze yakho phansi, uphakamise kancane kancane izandla zakho nomzimba wakho phezulu ngangokunokwenzeka. Endaweni engenhla, ubambe imizuzwana engu-2-3, futhi kancane kancane wehlisa izingalo nomzimba wakho phansi. Phinda usebenzise izikhathi ezingu-10-20.
Ukuze ukwandise umthwalo, welula izingalo zakho phambi kwakho futhi wenze ngesikhathi esisodwa uphakamise izingalo nemilenze yakho.
Ukuzivocavoca 5
Ukuzivocavoca ngemuva (ukuhleleka) kungenziwa futhi besebenzisa ama-weighting agents. Isibonelo, ama-dumbbells. Yima iqondile, izinyawo ze-shoulder-width apart, hlola kancane phambili. Beka izandla zakho phansi phansi, ngakwesokunene ngakwesinye isandla. On ugqozi, uphakamise amahlombe akho phezulu, bese ubambelela ngomusa bese ubancipha kancane, okwenza uphume. Yenza okuphindwe kabili kwezinombolo ezingu-10-15 ngayinye. Ukuze wenze lo msebenzi wokumiswa komama wesifazane, kwanele ukuba ube nama-dumbbell angu-2 we-0.5 kg. Ngokuhamba kwesikhathi, isisindo samagundane angakhula.
Ukuzivocavoca 6
Yima iqondile, imilenze isakaze ububanzi ububanzi be-shoulder. Bamba izandla emuva ngemuva "kokukhiya". Khona-ke, ngaphandle kokuphakamisa izithende phansi, yenza ukuqhuma phambili (kuze kube ngu-90 degrees). Futhi ngesikhathi esifanayo uphakamise izandla ezixhunyiwe phezulu (njengoba uphakeme ngangokunokwenzeka). Unganciphisi ikhanda lakho, kodwa bheka phambi kwakho. Bamba kule ndawo ngamasekhondi ambalwa bese ubuyela emuva
Ukuzivocavoca 7
Themba esiswini sakho, imilenze ndawonye. Ngesandla ngasinye, thatha i-dumbbell encane. Phakamisa ingxenye engenhla yesiqu bese uphakamisa izandla, ulingisa ukubhukuda. Yenza imizuzwana engu-5-10, kuye ngokuthi imfanelo yakho yomzimba, futhi ubuyele esimweni sokuqala. Uhlala phansi ukuze uthole imizuzwana engu-10-15 uphinde uqale umsebenzi.
Zonke izivivinyo ezingenhla zokuhlelwa okuqondile zenziwa kahle ngokuhambisana nezinyathelo zokuvimbela. Ngokufanayo, qaphela ukuthi uhlala kanjani, ume, hamba. Awudingi ukululaza ngokuqinile izintambo, umgogodla unemigodi yemvelo, ungafuni ukuwaqeda. Futhi vele uqiniseke ukuthi amahlombe akho, ngenkathi ehamba, aqondiswa futhi anciphisa, futhi phezulu kwekhanda kuvame ukukhuphuka. Ngaphezu kwalokho, qiniseka ukuthi umbhede wakho uqinile futhi ulinganise. Futhi ube nempilo!