Ukuzivocavoca kwesisindo emva kokubeletha

U-Anita Lutsenko , umqeqeshi odumile wase-Ukraine nomqeqeshi wezempilo, uqinisekisa ukuthi ngokwenza lezi zivivinyo zokulahlekelwa isisindo ngemuva kokubeletha, uzobuyisela isisu esiswini ngemuva kwamasonto amabili.

1. "Ukugcoba" - imilenze ibe mkhulu kunamahlombe, incike phambili ngomzimba futhi ubeke izandla zethu phambi kwamathanga. Sifaka emphunjini, khona-ke ukuphefumula okukhulu emlonyeni, ukuphefumula okujulile, ukuphefumula okubukhali, ukubamba umoya nokudweba esiswini ngaphakathi emgodleni, ngaphansi kwezimbambo. Sithatha omunye ukuphefumula, isikhala eside eside emlonyeni, sibambe umoya futhi sidonsa isisu. Hlola, uphinde uphinde uphinde ubambezeleke nge-belly drawn. Yenza umsebenzi "ipompo" yokulahlekelwa isisindo ngemuva kokubeletha izikhathi ezingu-15.
2. Phinda ukuqala kokusebenza kwangaphambilini - ukuxubha, ukukhipha umoya, ukubamba umoya nokudweba esiswini, bese wenza ukunyakaza okungu-5 "okulumayo" ngesisu, njengokungathi ukuwuphonsa futhi ukuwukhipha futhi. Khona-ke sivuka futhi siphefumula esifubeni esigcwele. Udinga ukukhipha izikhathi ezingu-5.
3. Izintende zezindebe ngaphansi kwamahlombe, sibeka eceleni umlenze owodwa, bese omunye. Isikhwama kufanele sibhekwe. Ngesikhathi sokuphulukiswa, sidonsa isisu ngaphakathi, ngokuphefumula siphumule ucingo. Udinga ukuqala ngamasekhondi angu-15 futhi kancane kancane ulethe ukuvivinya umzimba ngomzuzu owodwa.
4. I-side lath - ume phezu kwendwangu, ugobe imilenze emadolweni, igoli, izintambo nezinyawo zibeke emaphethelweni emhlane womugqa. Isandla sesibili sisemva kwekhanda, ihlombe liyancipha, isisindo siphendukekile, i-coccyx iya phambili. Uma sikhuphuka ngokufudumala senyukela phezulu, sidiliza ibhasi kanye namadolo, sigcina isisindo ehlangothini. Ukuphefumula, uthinte kalula phansi bese uqhubeka ukhulisa njengoba uphuma. Kudingeka senze izikhathi ezingu-10, bese silungisa umzimba emgodini, welula ingalo ngaphezulu kwekhanda, londoloza isikhundla semasekhondi amathathu. Siphindela ohlangothini lwesibili.
5. Ukuzivocavoca uKegel - uhlale nemilenze ewela, uphumule izandla ngemuva. Sizama ukudweba i-anus ngangokunokwenzeka ngangaphezulu. Uma usebenza kahle ngemisipha yangaphakathi, ungabona ngaphandle kokuthi i-belly ihoxisa kanjani. Ngosuku odingayo ukwenza okungenani ama-reps angu-100, lo msebenzi ungenziwa noma kuphi. Ekupheleni kwendlela ngayinye, udinga ukulungisa imisipha yangaphakathi ngokuhlupha futhi uzame ukuwagcina isikhathi eside ngangokunokwenzeka.
6. Futhi ukuzivocavoca kokugcina kulezi zinkimbinkimbi emva kokubeletha kuthatha umcamelo omkhulu, ububanzi bezintendana ngaphandle, udwebe izingalo zakho phezulu, uphendule ibhande eliphambene ngaphakathi kwintwane yakho, uphefumule phansi phansi phansi, uvula ibhande lesibili ngaphakathi. Phuma up - inhale, phansi phansi - exhale.