Ngama-80%, ukukhula komntu kulungelelaniswe ngemfuza, kodwa i-20% eseleyo yinto esiyidlayo noko senzayo. Okokuthi, ngo-1/5 ukukhula kwethu kuxhomekeke kuthi!
Unokukhetha njani umzimba?
Kukho iindlela ezikhethekileyo zokunyusa ukukhula, apho "unokukhula" ngo-5-10 cm kwiinyanga ezimbini. Uqeqesho olunjalo luvuselela indawo yokukhula emathanjeni amathunga kunye ne-vertebrae, encedisa ukwandisa amathambo.
Nangona kunjalo, ukwandisa umlenze wakho, akufanele ulibale ukubonelela ngeemisipha ezikhulayo. Ukuba isethi yemisebenzi yokunyusa ukukhula ayiyi kuhlakulela i-corset ye-muscle, izihlunu ziya kuqala ukulibazisa ukukhula kwamathambo.
Kubaluleke kakhulu ukubeka ingqalelo kule ngxaki xa kuziwa kwimisebenzi yokunyusa ukukhula komntwana. Ngethuba nje umntwana ekhula (kunye nokugqitywa kwamakhwenkwe kugqityiwe uneminyaka eyi-17), awukwazi ukuphakamisa izisindo ezilukhuni, kuya kuyenza ibe yinto enqabileyo kwaye ifutshane. Umzekelo omhle ngabafana abasemhlabeni.
Ukuzivocavoca okusemgangathweni ukunyusa ukukhula kuphakama phezulu kwaye kuhamba kwi-bar. Bobabini basebenzisa ulula, bandise i-skeleton, kunye kunye, banike umthwalo kunye nemisipha.
I-turntile ivumela ukuba sinqobe ubuncwane basemhlabeni, nto leyo eyona nto ibangele ukuba sincinci kunako. Emva kobusuku bobusuku, ukuphakama komntu kuphezulu kwe-2-3 cm, ekupheleni kosuku esona siphantsi. I-turntile iya kukunceda ugcine le 3 cm.
Ukusebenzisa isetyenziswe njengomsebenzi wokunyusa ukukhula komntu kusebenza kakhulu, kodwa ke kufuneka udibanise ukukhula komzimba kunye ncediso lwezinye iindlela zokuzilolonga.
Ukuzivocavoca
Siya kwenza i-yoga ukwenyusa ukukhula. Nangona ihlabathi lezenzululwazi lijonga ukuba iminyaka engama-25 iyeke ukukhula, abaphathi be-yoga bayaqiniseka, umntu ukhula bonke ubomi bakhe. Into ephambili kukuba angaphikisani nalokhu.
Ukuze uqeqesho luzuze, kufuneka ulahle imichimo emibi ecinezela iinkqubo zokukhula, kwaye uyeke ukuphakamisa izisindo. Jonga ukuhamba kwakho, faka iiprotheyini ezininzi ekudleni kwakho. Indima ekhethekileyo ekukhuleni idlala ngokulala ngokuzeleyo, kuba kuyaziwa ukuba i-hormone yokukhula iveliswa kuphela ephupheni. Khumbula amaphupha ngokuwa kwephakamileyo, ukubonisa ukuba ukhula? Mhlawumbi, ngenxa yokuzivocavoca, baya kukutyelela kwakhona.
- Sifika kuzo zonke iine, ngokugqithiseleyo sigoba umqolo osezantsi ukwenzela ukuba amacala ehlombe atyelele kwi-pelvis. Intloko iqonde, isifuba sihamba phambili. Sithatha umoya ophefumlelweyo, sijikeleza ngasemva ekuphumuleni, silungise isikhundla. Kuphefumlelwe siyaqhawula. Ukujikeleza, sicinezela esiswini ukuya emthonjeni, siyifake.
- Silala phantsi kwimeko yomntwana, silula izandla zakhe phambi kwakhe, sitshisa kwaye siwahlalise umzimba emadolweni. Amagqabi angahlanganiswa okanye asasazelele kude nobubanzi beeplavis.
- Ukusuka apha siya kwi-pose ye-dog. I-pelvis iselulela phezulu, i-back bends, amadolo aphelile, kunye nezithende esizityhulayo. Kancinci sithintela emilenzeni ngezandla zethu, sixhoma kancane, sidibanisa izandla zethu. Sihamba ngokukhawuleza.
- Siphakamisa izandla zethu phantsi, sizithobela umzimba, siguqa ngamadolo emlenze wangaphambili, pha kamisa umlenze emva komqolo. Siyinciphisa kwaye sibe ngumngcingo we-archer. Umlenze uqonde, uxhoma kwizwane. Ubunzima bomzimba emlenzeni wangaphambili (idolo alihambeli ngaphaya kwezandla, ligobile kwi-angle ye 90 °) kunye nezandla. Siphula izandla phantsi, siwabeke esinqeni, siwulungise umqolo wethu. Siphindela kwi-FE - siyanciphisa izandla zethu phantsi, pha kamisa umlenze onyaweni, ubuyisele emlenzeni wangaphambili uze uyitshintshe. Sithatha inyathelo elincinci ngomqolo wesibini size sibe ngumculi, siphinde sidibanise ngokupheleleyo.
- I-IP - ukusuka kwisithuba esiphambili sibuyela kwi-rack kwimilenze yomibini ngokugxininisa ezandleni. Izandla ezisuka kumgangatho awuyikudiliza, umqolo ujika, isifuba sihamba phambili. Kwi-exhalation sijikeleza ngasemva, ngokuphefumlelwa esikugobayo.
- Ukunyuka ngokukhawuleza ukuya phezulu.