Okuqukethwe
Ngomzamo omncane nsuku zonke futhi uthatha isikhathi sokuzivocavoca emhlane, awukwazi ukufeza kuphela ukuma okulungile nokuhle, kodwa futhi nempilo yomzimba wonke.
Izinga lobunzima: Kwabaqalayo
I-Stoop iyinkinga engakhathaleli ubuhle kuphela. Ukuma okungalungile kwandisa umthwalo kuwo wonke umzimba: umgogodla, imisipha, nezitho zangaphakathi ziyahlupheka. Ngenxa yalokho, ngokushesha noma kamuva, kungase kuphakame izinkinga zempilo.
Ukugoba kungaba nomthelela ekuthuthukiseni:
- ubuhlungu emhlane;
- ukukhathala, ukukhathala okungapheli;
- i-osteochondrosis;
- ukuphazamiseka kwe-circulatory emgogodleni;
- isiyezi, malaise jikelele.
Isethi yokuzivocavoca kokuqeqeshwa emhlane
Iqoqo lokuzivocavoca okukhethekile lizosiza ukugcina ubuhle nempilo yomhlane, ukukhulula ubuhlungu nokukhathala, nokwandisa ukusebenza kahle. I-slouching ingalungiswa! Ngesikhathi esifanayo, kubalulekile ukwenza izivivinyo nsuku zonke, futhi uma kwenzeka ukwephulwa okukhulu kokuma, qiniseka ukuthi uthintana nodokotela.
Ngemuva kokuzivocavoca ngalunye, thatha ikhefu elifushane lamasekhondi angu-5-10, ulalele imizwa yakho. Yandisa noma unciphise isikhathi sokuzivocavoca njengoba kudingeka. Ungazithwali ngokweqile, ikakhulukazi uma usaqala ukujwayelana nokuvivinya umzimba.
Ukuzivocavoca "Ukunciphisa ama-shoulder blades"
- Sihlala emadolweni ethu, siqondise umhlane wethu, selule izingalo zethu phambi kwethu.
- Ngesikhathi sokubulawa, sizama ukudonsa intamo phezulu.
- Ekuphumeni, siletha amahlombe komunye nomunye, sibambe izandla zethu phambi kwethu.
- Okulandelayo, thatha umoya futhi ngesikhathi esifanayo uzungeze umhlane wakho.
- Sikhipha umoya, bese sivele sibeke izandla zethu phezu kwamakhanda ethu emuva.
- Ekuphefumuleni okulandelayo, sizungeza emuva futhi, bese sihambisa izandla endaweni yokuqala.
Ukuzivocavoca kwenziwa ngendlela eyodwa izikhathi eziyi-8.
Zivocavoce “Sima epulangeni”
- Sigoba izingalo zethu nge-angle efanele, imilenze ihlezi emasokisini, umzimba unwetshwa ngendlela eqondile.
- Qaphela ukuphefumula kwakho - kufanele kube okulinganayo.
Senza phakathi kwamasekhondi angu-20 kwabaqalayo futhi kufika kumaminithi angu-5 ngokuzayo.
Zivocavoce “Ikati”
- Isikhundla sokuqala - ukuma kuzo zonke ezine, kuyilapho izintende zingaphansi kwamahlombe, izingalo ziqondile ngaso sonke isikhathi.
- Sithatha umoya, siphumule isisu futhi sigobe umgogodla phansi. Senza umsebenzi kancane kancane, ngokucophelela.
- Ku-exhale, sigoba ngakolunye uhlangothi.
- Isilevu siya esifubeni, imisipha yesisu iyafinyela, ingemuva liyindilinga.
Ukuzivocavoca kwenziwa ngendlela eyodwa izikhathi ezingama-5-10.
Zivocavoce “Pull”
- Sisalokhu sisesimweni esifanayo naso endabeni yokuzivocavoca okwedlule.
- Selula ingalo yesokudla nomlenze wesobunxele, futhi ngesikhathi esifanayo, ngenkathi sizama ukuwaphakamisa phezulu ngangokunokwenzeka.
- Sigcina ibhalansi ngosizo lwemisipha yesisu - sicindezela umshini wokunyathelisa.
- Sima kulesi sikhundla imizuzwana engu-15 bese sibuyela endaweni yokuqala.
- Bese ushintsha izingalo nemilenze bese uphinda.
Senza izimpinda eziyisi-8.
Zilolonge “Lunge phambili”
- Siguqa phansi, sithathe isinyathelo esiya phambili ngonyawo lwesokudla, kuyilapho idolo ligoba nge-engeli efanele.
- Siphakamisa izandla zethu ngaphezu kwamakhanda ethu, sizihlanganise ekhiyweni.
- Ingemuva liqondile, ukuphefumula kuzolile, amahlombe atholakala ngaphezu kwezinqulu.
- Sidonsa izandla zethu phezulu kuze kube nomuzwa wokungezwani ebhande lehlombe futhi kule ndawo sihlala imizuzwana engu-10.
- Bese sibuyela endaweni yokuqala, phinda okufanayo ngomunye umlenze.
Senza izikhathi ezi-5 emlenzeni ngamunye.
Zivocavoce “Ukubhukuda”
- Okokuqala udinga ukulala ngesisu.
- Siqala ukuphakamisa ingalo yesokudla nomlenze wesobunxele phezulu ngangokunokwenzeka, qhwa imizuzwana embalwa bese ushintsha ingalo nomlenze.
- Igolo aliqinile.
- Senza izikhathi ezingu-10 ohlangothini ngalunye.
- Ngemuva kokuqeda isethi yokuzivocavoca, awudingi ukulayisha ngokushesha ngomsebenzi onzima, ezemidlalo.
- Zama ukuphumula kancane, vumela imisipha iphumule.
Yenza isethi ehlongozwayo yokuzivocavoca njalo, futhi uzokwazi ukugwema izinkinga ezinkulu ezingaholela ekumeni okubi.
Yini enye okufanele uyikhumbule lapho uqeqesha umhlane wakho?
- Ukuma okulungile kuwumsebenzi onzima. Iqiniso lokuthi udinga ukugcina umhlane wakho uqondile kufanele ukhumbule njalo, kungakhathaliseki ukuthi uhamba endaweni ethile, umile noma uhlezi.
- Ungakhohlwa ukuthatha ikhefu emsebenzini, ikakhulukazi uma uhlezi. Ungakwazi ukuhambahamba ehhovisi, wenze izivivinyo ezilula.
- Nakani izicathulo ozithengayo, kufanele zikhululeke, nezithende eziphansi.
- Letha ezemidlalo empilweni yakho, hambisa okuningi, hamba, gijima.
- Khetha umatilasi oqinile ukuze uphumule ebusuku. Lokhu ukuvimbela okuhle kakhulu kokugoba komgogodla nezinye izifo zangemuva.