Emva kokuzalwa komntwana, abaninzi abafazi baphupha indlela yokubuyela ngokukhawuleza kwimoya. Ukuba imigaqo ethile ibonisiwe, oku akunzima kwaye akuchaphazeli ukuba uncelisayo. Ngoko namhlanje siza kuthetha nge-gymnastics emva kokuzalwa kukaCindy Crawford kwaye sicinge ngamanyathelo amaninzi.
I-Gymnastics emva kokubeletha ukulahleka kwesisindo
"Inkalo entsha" yinkqubo yenguqu eyenziwa ngumzekelo odumile kaCindy Crawford. Le nqubo ikuvumela ukuba uphinde uzuze ngobumnene, lula kwaye ngokukhawuleza emva kokuzalwa uze ufumane umfanekiso obalulekileyo.
Ukuzivocavoca zijolise ekuqiniseni iinqununu eziphambili zezihlunu - iingalo, imilenze, umva, isisu. Ukuqala ngemizuzu engama-10 ngosuku, uza kufikelela kwiiyure ezizeleyo zoqeqesho. Oku kuya kunceda ukunciphisa umzimba kunye nokukhupha i-silhouette. Ukubuyiselwa kwesibalo emva kokubeleka kunzima kakhulu kwaye kuyinkimbinkimbi yomsebenzi, ngoko ukuzivocavoca kufuneka kukhululeke kwaye kukhuseleke ngangokunokwenzeka.
Kubaluleke kakhulu ukuba ulandele kakuhle umthwalo, ukuze ungathinteli ithuba lokuncelisa umntwana. Le nkqubo ikuvumela ukuba usebenzise umzimba ngokuthe gqolo, okunciphisa umngcipheko wokulahlekelwa ubisi ubuncinane. Ngokuchasene noko, ukuzivocavoca ngokulinganayo kunye nokuzivocavoca ngaphandle kwenza ngcono ukujikeleza kwegazi kunye nokuxutywa kwemetabolism.
Ukuzivocavoca ukubuyisela umfanekiso
Uninzi lwamaqhinga olwenziwa luxoki, ngokukhawuleza, akufuneki kubekho ukunyakaza okuzenzekelayo. Oku kukuvumela ukuba ulawule izinga lokuxinezeleka kwaye ukhusele ukulimala.
- Isiqalo sokuqala: elele emhlane, imilenze iguqa ngamadolo, izandla zihamba kunye nesiqu. Xa uphuma, phakamisa iplavis ukuze ufumane umgca ochanekileyo. Kuphefumlelwe ukuhla. Phinda amaxesha 10-12. Lo msebenzi uqinisa izibonda, izihlunu ze-press kunye ne-lumbar spine.
- Isikhundla sokuqala: elele emva, imilenze iguqa ngamadolo, amadolo kunye, iinyawo phantsi. Izandla ecaleni kwesiqu, iintende ezisezantsi. Nciphisa umlenze omncinane, uwuqondise emadolweni, udonsa inzwane kuwe. Phinda ukunyuka kweenyawo ezili-10-12, unciphise umlenze kwindawo yayo yokuqala, phinda enye inyawo. Lo msebenzi unikeza umthwalo kwi-lumbar spine, izilwanyana zethole, zolulela emva kwethanga.
- Isikhundla sokuqala: ukuhlala, imilenze iwele phambi kwakho ("lotus pose"). Beka izandla zakho kwisisu sakho, kufuphi neveli. Thatha umoya. Kubalulekile ukuba umoya ungene kwiindawo ezingezantsi zemiphunga, ngoko ucinga ukuba uphefumlela umhlane wakho. Ngokusetyenziswa ngokuchanekileyo komsebenzi, uya kuziva ukuba izandla zitshintshisa indawo yazo, zihlukana kancane kumacala. Yenza 3 ukuphefumula okunjalo. Emva koko, thumela iintende kwiintambo kwaye wenze u-3 uphuzo olunzulu phakathi kwesisu. Ufanele uzive ukuba iimbambo zanda njani xa umoya uzalisa imiphunga. Isigaba sokugqibela somsebenzi - izandla zokubeka ngokukhululekile emadolweni, zinyuka zikhanye. Ukufakela inxalenye esemgangathweni yemiphunga - uya kuziva ukuba isifuba siphume njani. Emva kokuphela komsebenzi, ubunzima obunzima kufuneka buphindwe kathathu. Lo msebenzi ulula kwaye uthatha ixesha elithile. Okwangoku, umphumo wokwelapha wakhe. Imisipha yocindezelo kunye nomva iqiniswa, igazi liyaphunyezwa nge-oxygen. Ukujikeleza kwegazi kwanda, iziganeko eziqhubekayo emzimbeni ziyaqedwa.
- Isikhundla sokuqala: kuzo zonke ezine, iintendelezo ziphumla phantsi, amadolo ahlukane. Umqolo uphambili. Kwi-inhalation, ngokukhawuleza kangangoko kunokwenzeka ukuguqula umva kumqolo osezantsi, pha kamisa intloko uze uphinde ujike kancane. Kwi-exhalation ukuya kwinqanaba elingemuva, njengokungathi uphupha umoya wonke kumaphaphu, ubuninzi ukunyathela i-chin to the breast. Phinda usebenzise amaxesha ama-3-5. Inceda ekuphuculeni ukujikeleza kwegazi, i-oxygenates igazi, iqinisa imisipha yeendaba, iingalo kunye nomva.
Ezi zifundo ziyizona ndlela ezikhethileyo zokugcoba emva kokuzala isisu. Kufuneka ukuba uqaphele ukuba imithwalo eyingozi kakhulu kunomama omncinci inqatshelwe, ngoko-ke, ukunyanzeliswa, ukubolekisa, ukuboleka kwi-yoga kuya kukuvumela ukuba ubuyele kwifom ngokukhawuleza kwaye ngokukhululekile kunokwenzeka.