Umzimba Emuva: yokuzijwayeza, ezithinta ukuma

Ukuqeqesha umzimba kubaluleke kakhulu ukuba umuntu yesimanje - ungaphakathi ehhovisi Simi emva amakhompyutha kanye amatafula, sisuke sihlushwa iqolo futhi ukugoba ukuqeda ukuthi kungenzeka kuphela ngokususa izivivinyo ekuseni umzimba ezilula.

Bonisa umhlane nokuwuqinisa ngoba isimo lesifanele kubaluleke kakhulu - babungamahora "qondanisa" yomgogodla, okwenza kube beshesha kakhudlwana futhi nezimo, kuyilapho ngesikhathi esifanayo, eliqinile, ivikela kusuka izinguquko ukuvuvukala kule akwazi ukugcina intervertebral. Kubaluleke ngokukhethekile ukuba ukhumbule ukuthi iqoqo umzimba umhlane kufanele mawabe alinganiselayo, ngokucacile vymerennym futhi esekelwe izincomo abaqeqeshi professional.

Ukuqeqeshwa ephumelela kunazo njalo kwenziwe nge umthwalo futhi uyinkimbinkimbi kakhulu kunalokho nje umsebenzi ekuseni. Lesi sakhiwo kunikeza alternation emithambekeni okukhulu nge ematfuba abukhali nezandla yathuthuka umzimba, wenziwa ngokuxuba izindwani ndawonye. Futhi, obonisa ukuthi aqinise imisipha emuva kungaba kwenziwe esebenzisa kushintshana oqondile wathi ukugoba, emaceleni emuva.

Ukuzivocavoca kuqalwa isikhundla: phansi, cross-ezinemilenze, izandla kudingeka bawele esifubeni sakhe bese ucindezela phansi kakhle. Action: inombolo enkulu okungenzeka emithambekeni ezijulile phambili, okwakuyothi ngaphansi kwawo kumelwe sizame uthinte amahlombe akhe phansi. Lokhu kuthuthukisa unenkululeko yomgogodla, wokuthi imfushane kunalokho "okhathele" futhi ahlale ephathekayo.

Qeqesha yesibili yokuqala: phansi, ngamadolo akhe, ibekwe eceleni, izandla phambi kwesifuba (izimisele). Isenzo ukukhahla izindololwane, okuholela uqaphele izindwani - 5-10 izikhathi, ngemva kwalokho isandla kungaba uyozilungisa, ungawujikijeli entendeni emuva yakho bese ukukhulisa ezingeni izindwani ehlombe. Kulesi sikhundla, udinga ukuba bencike phambili, uzama eduze ngangokunokwenzeka ukuze phansi emahlombe.

I yesithathu neyesine umzimba emuva abazenzi cishe ezifanayo, ezingafani kuphela isiqondiso nemithambeka. Ukuqala isikhundla: phansi, ehlezi lemilenze ngqo ububanzi ngaphandle. Action: uma omunye umsebenzi, welule izingalo ngenhla kwekhanda lakho, okuningi ukuze agobe phambili bese uzama uthinte esifubeni ukuba phansi, bese ungakwazi ukwenza emithambekeni ujike komunye nomunye futhi amasokisi, nje ukuvula emzimbeni. Ukusebenzisa yesibili wenziwa ngendlela efanayo, kuphela ematfuba umzimba kumele namandla iqondiswe emuva. Kulokhu, ungathembela isandla phansi ngemuva futhi enze Nyakazisa kuye. Ukulandela lezi umzimba umhlane, kufanele niqaphele kakhulu hhayi ukulimaza izinzwa zakho kuvevezela.

Ukuzivocavoca yesihlanu, kusukela isikhundla: emi ngezinyawo zenu ndawonye. Action: stand on izinzwane zakho, ukukhulisa okusezingeni eliphezulu izandla zakho phezu kwekhanda lakho futhi kancane ukuncika phambili, waphoqa umugqa entanyeni, thoracic kanye lumbar nomgogodla ukugoba kakhulu. emthambekeni Maximum, kumelwe uzame ukwenza qinisa ngawakhamela umzimba okhalweni. Phinda, uma kukhona namanje amabutho, lo msebenzi onjalo kuyadingeka izikhathi 5-7.

Ukuzivocavoca eziyisithupha, kanye ezinye izivivinyo odlule umhlane, izingalo yathuthuka kuyinkimbinkimbi. Ukuqala isikhundla: emi, izinyawo ngamazinga aphakeme ibanga kungenzeka komunye nomunye. Izandla kudingeka sigobe phambi esifubeni, izindololwane waliphakamisa. Action: wenza ube esejika izindlu (qiniseka ukuthi i-traffic kwengxenye eyinhloko emahlombe nezinqulu akuzona) ilungelo ngesikhathi esifanayo nomuntu Ehlala ngokulinganayo abukhali sikhathi esandleni sokunene. Isenzo esifanayo wenziwa ke kwesokunxele, bese kaninginingi ematfuba izikhathi 10-15.

Ukuzivocavoca lwesikhombisa, efana okungenhla, kodwa okuncane eziyinkimbinkimbi. Ukuqala isikhundla - emi, ububanzi izinyawo ehlombe ngaphandle, izingalo izimisele phambi esifubeni, izindololwane imphakamisele phezulu. Action: Kuyinto isimo kubalulekile ukuba abantu babulawelwe kuzo qualitative yalesi senzo - umzimba, kancane baphambukile emuva, okuyinto kudala ingcindezi eyengeziwe ku yomgogodla. Buciko noma iyiphi inhlangano, ezichazwe umsebenzi wokugcina, kuphela abaqaphile okuningi nokuncane kakhulu.