Ukutshaja umhlana - iseti eyodwa olulandelenayo malunga nokuthintela izifo ezininzi

Yonke imihla ukususela kusasa kwada kwahlwa, umqolo wethu lifumana uxinzelelo emzimbeni. Kunokuba umsebenzi ungenzi okanye "umsebenzi iinyawo zam." Ngokwendalo, ngokuhlwa livela slouch, ukuba lidiniwe kunye nokungabikho lwamandla, kwaye maxa wambi ezibuhlungu umva. Ekubeni le meko mandundu kwaye ikhokelela ebuhlungu ngokuhamba kwexesha iziphumo. Kuphephe intlungu kabi emqolo yaye inceda ukomeleza izihlunu emva kokuxhuzulwa elula.

Uqheliso lomsebenzi kufuneka kwenziwe rhoqo. Ngexesha exacerbation of iqolo ifaka ukwenziwa. Ukutshaja kuba emva kokuba kwenziwe ngesantya kade ukuba ethambileyo, umculo. Ziphephe nelamaxandeka elirhabaxa, kunye namandla awo izakhiwo. Umthwalo izihlunu umva kufuneka kwandiswe kancinci. iintshukumo ukothula eluncedo iiklasi zomdaniso, kuqubha echibini, yokugquma, uhamba epakini, izifundo umyalezo.

Ukutshaja lokuqinisa izihlunu emva

1. Engqengqe ngomqolo, bazolulela izandla zakhe phezulu, lukhulu ukutsala umzimba uphela (ukusuka neenzwane ukuba ngesandla). Ngoko ke kufuneka ukuba ukhululeke. Uphinde amaxesha amathandathu.
2. Engqengqe ngomqolo, amadolo layo ukuya esifubeni sakhe, nokuba kusesilevini - emadolweni azikho wadibana rolls ubuncinane izihlandlo ezihlanu made emva naphambili ngasemva.
3. Equbuda, ongapheliyo izandla zakhe phezu emgangathweni, iintshukumo intloko ziqhutywa kumacala ahlukeneyo izihlandlo ezihlanu. Kulo mzekelo, iingalo kunye kwamathanga aa Incopho emgangathweni amadolo zakho kancinci.
4. Ohlala izithende, umzimba yayame phambili yaye wawuvula isinqe. umntla eyenziwa kwaneso eshukumayo emva naphambili akukho amaxesha ngaphantsi kwe sixhenxe.

Ukutshaja umhlana iya kwenziwa ukuma, nkqu emsebenzini. Kuya kufuneka imizuzu emihlanu kuphela, nokudinwa uya kuqhubeka kweso:

1. Ukuze izandla zakhe ngasemva kwentloko yakhe, uze umngena kuzithatha kubo bucala kwaye chola up. Baleka bagobe umva, uwatwabulule zonke izihlunu, yaye ime imizuzwana-5. izandla Lower. Yenza izihlandlo ezintandathu okanye ezisixhenxe.
2. Arms wazolula phambili kwaye ungqiyame kubo eludongeni kumgama inqwanqwa elinye, ukuze kuka engasemva umva. Yenza 5-7 koboniso.
3. Imilenze ngaphandle, ukwenza isinqe ukujikeleza kumacala ahlukeneyo, ngoko ukuchaza inani "ezisibhozo". Yonke imisebenzi zenziwa izihlandlo ezihlanu, kwangaxeshanye zama ukugcina ihambe umzimba.
4. Imilenze ngaphandle, baleka umntla kwicala kunye buthotywe ecaleni izandla umzimba.

Kuluncedo kakhulu ukuphumeza lo msebenzi kwi emqolo isithabazi izihlandlo eziliqela ngemini, ehleli esitulweni kwi-ofisi. Ukuze wenze oku, wabeka izandla zakhe phezu esinqeni sakhe, yaye chu phakamisa Wazolulela vertebra nganye, ukususela njengenxalenye coccyx. Ngelo xesha ke banduluka emva Walungisa kwamagxa akhe. Kulandelwe kummandla igxalaba nelokuphumla ndosolula intamo yalo. Chin ababambelela ngaphandle. Umphumo kufuneka ibe ozaziyo kwempixano lonke lomqolo. Hlala kule ndawo okwexeshana kwaye ukhululeke. Emini, le intlawuliso umhlana kufuneka enze ngaphantsi kwe izihlandlo ezilishumi. umzimba Kakuhle kubulawa kukuba xa kukho uza weightlessness kunye umnqonqo ezihambelana.