Umthambo Ukhanyiselo esisu kunye emihlubulweni.

Akukhathaliseki, wena ungumfazi okanye esinqeni slim noku kufuneka ube ezintle kunye nomtsalane. Ukuze anyamekele esinqeni sakho kunye ngeempundu, kuya kufuneka ukuba enze uthotho olulandelenayo ekufuneka kujoliswe ekulinganiseni esinqeni sakho kunye nokulahlwa umzimba. Ngoko ke, ukuba akufuni ukuba ukufihla rhoqo phantsi Imihlubulo amakhulu iingubo zenu, kufuneka rhoqo kangangoko kwaye ixesha elide ukulandela idayethi ukwenza umthambo ezizodwa.

Ngokusisiseko, ubukhulu kunye nokumila isebe esinqeni gluteus uxanduva maximus kwezihlunu mntu. Lo imisipha yenye enamandla kakhulu yonke emzimbeni womntu. Ukongeza, neempundu ukwenza ngomnye weyona misebenzi ibaluleke gqitha emzimbeni womntu - nokolula esinqeni xa uhamba okanye liphuma njengesifundo. Ngoko ke ukuba uneengxaki ukuzila ukuvuka kubo esitulweni okanye ephakamisa ukuba phantsi ekunene ngezinyuko, oko kuthetha ukuba maximus yakho gluteus ubhetyebhetye kwaye ifuna eninzi ingqalelo. Ukuba ezinqeni zenu ziya kuba buthathaka kakhulu, isinqe uzofaka phambili, yaye apho kuya kubakho umngcipheko wezifo kule lomqolo lumbosacral.

Ingxaki engundoqo yabantu kwehle ubunzima kukuba uninzi abantu nje akukho xesha okanye abafuni ukuba bahambe ekuseni okanye ngorhatya ejimini ukuqeqesha. Angala amaxesha imithambo kuba esisu kunye esinqeni iya kunceda ngokukhawuleza bahlukane umzimba nokukhangeleka ukumila kakuhle. Kodwa abo nje emzimbeni ixesha aye kuzilolonga ukuba ukuzilolonga, apho umqeqeshi ubonisa imithambo olusebenzayo esiswini, eli nqaku inika uluhlu ekhawulezayo olulandelenayo. Apha uyakwazi ukufumana umthambo ukuze esisu kunye namacala eziya kukunceda ufumane ukususa wayedla ezingaphezulu. Ngaphezu koko, le mithambo kuba esisu kunye namacala kungenziwa ekhaya.

Yiyo loo nto, ukuze baqale lo msebenzi ufuna i elungileyo wokufudumeza, ngokunjalo enze iingcebiso ezimbalwa ngexesha loqeqesho. Ngoko ke ngaphambi kokuba uqale ziyafaneleka - umthambo, zama ukwenza ngokuchanekileyo tips ezimbalwa yoqeqesho kangangoko:

1) Xa usenza imithambo kwi kumatshini Boudreau uze uzame ukuzama nzima. Phambi kokuba ukuqala umthambo, zama ukuba olule izihlunu isisu, isinqe kunye neempundu. ugcine Ngelo xesha linye emalungwini akho esempilweni ngamaxesha onke, yaye imisipha aqeqeshe nzima.

2) Ngalo lonke ixesha zama ukugcina izinqe zenu eyayingqalene emgangathweni. Ukuba uqala ukukhulisa icala layo omnye ngaphezu komnye, ngoko yakho uqeqesho kwezihlunu uya kuba obungalinganiyo, kwaye siphumo zolu vavanyo ziya kulahleka. Yiloo nto, jonga neempundu zakho babesoloko kumgca enye.

3) Ungaze ukuphakamisa okanye ukuthoba isinqe kabukhali. Zonke ukulungela - msebenzi kufuneka wenziwe ngokucotha uzame yokutshintsha agudileyo ukusuka kwenye imithambo ukuya kwenye.

4) Zama ukuphefumla ngokuchanekileyo. Xa lombane izihlunu zakho kufuneka uwukhuphe kwaye uphefumlela ngexesha nokuphumla ngayo. Indlela kuphela uya kuba nako ukufumana ioksijini ngokwaneleyo, nto leyo eya kunceda ukukhula izihlunu zakho.

Isifundo 1.

Kufuneka ufumane phezulu kakuhle, kwaye beka iinyawo zenu igxalaba magxa. Emva koko, ubeke izandla zakho phezu esinqeni sakho kunye namagxa ukuhambisa ekhohlo iye nasekunene. Eyona nto ibalulekileyo, musa ukulibala kunye emagxeni akhe, tsala zezindlu flat. Emva ke umntu kufuneka ukubuyisela ukuma yayo yoqobo, kodwa izinqe zenu kufuneka sihlale simile. Kuba nganye amaqela ukuba asebenzise esisu kunye emihlubulweni iphindwe izihlandlo 10-15.

Isifundo 2.

Lo msebenzi kokwesisu kunye namacala kubavusa ithowuni zamaqela izihlunu, kwakunye qinisa izinqe namathanga. Ukuze uqale kufuneka ubeke yonke imilenze sobubanzi kunokwenzeka, uze ubuyele uqonde agobe amadolo zenu, ecinga ukuba ngoku kufuneka ahlale phantsi esitulweni. Emva kokuba umzimba uvikivwa imfuneko yokuxhoma imizuzwana embalwa kule sikhundla, ngoko ukubuyela yokuqala. Ngaphezu koko, zama sekukukuguqa isezantsi kangangoko, kwaye ushiye izandla zenu ngqo phezulu. Xa zizonke, kufuneka ube iminxeba 10-15 kuba imithambo kuba esisu kunye emihlubulweni.