Umzimba for kwethanga kwangaphakathi

Emathangeni ungomunye noma uyacatshangelwa inkinga ezindaweni ngoba iningi abesifazane. Ikhaya ukusebenzisa kungase kukusize uthuthukise ukubukeka ndawo. Futhi ngenkathi umsebenzi munye kuphela iqembu imisipha ukuxazulula inkinga, lapha uzothola umsebenzi ewusizo kakhulu kwethanga kwangaphakathi, okuyinto ungakwazi anezele ohlelweni lwakho ukuqeqeshwa. Ngokuvamile, ekhaya ukusebenzisa ehlala njalo isigamu sehora aphethwe izikhathi ezimbili noma ezintathu ngesonto. Okukhishiwe amasu ukuqeqeshwa isikhawu futhi Bodyflex ukuthi uthathe isikhathi esincane kodwa zidinga njalo ngaphezulu. Okulandelayo uzofunda indlela ukudonsa up ethangeni kwangaphakathi ngumuntu imishini ezemidlalo ngaphandle kwalo.

ebaleka

Ukusebenzisa kufinyeleleke kakhulu ethangeni kwangaphakathi engenziwa ngaphandle nemishini ekhethekile. Kuthathwa ephumelela kunazo khahlela izinyawo zabo kuze kube sohlangothini (nezingalo ukwesekwa obondeni), kanye Hlala-ups ngezinyawo ohlukanisile. Lezi umzimba lwenziwa emasethi lambalwa izikhathi 15-20. Ekuhambeni kwesikhathi ungase ukwandisa isibalo rep noma wengeze silinganiso ekhethekile. Khumbula ukuthi ukunyakaza eziyisisekelo ewela exhale. On the donsa, sibuyela emlenzeni kuya indawo yokuqala.

Bodyflex

Kufanele futhi usho izivivinyo elisetshenziswa Bodyflex uhlelo. Zidinga ukuphefumula isu elikhethekile, kodwa ukuba afunde umzimba ambalwa amandla ngisho lutho. Omunye wabo ngokuthi "isikebhe". Wena hlala phansi phansi, imilenze esiphezulu ohlukanisile uhlangothi, amasokisi wayelulela phezu. Ethembele izandla emuva akhe dlulile. Umlomo ukwenza umoya ogcwele ezolile, uzama push zonke emoyeni ovela emaphashini. Lokhu kulandelwa i-umoya okukhulu ngokusebenzisa ikhala bese ebukhali, amakhwela umoya umlomo. Zama ukushaya futhi sakwazi ukuphefumula esifubeni, esiswini. Njengoba masinyane njengoba you exhale wonke emoyeni, ukudonsa sesisu sakho kithi futhi ngokushelela ukuhambisa izandla phambili. Bend futhi sizabalaze ngangokunokwenzeka, izingalo iqonde futhi ukuthinta phansi. Kulesi sikhundla, ubale ukufika ku-bunane, bese ungakwazi uphefumule futhi senze rep ezimbili.

Omunye umsebenzi nayo okwenziwe ngenkathi labahleti esiyilweni. Nomlenze wesokunene uzimisele engela ngakwesokudla nedolo sidindilize, kwesokunxele uzimisele, unyawo ivuliwe phansi. Ethembele isandla sakhe sokunene emva kwakhe, ukwenza ephelele umoya ezolile, uzama push zonke emoyeni ovela emaphashini. Lokhu kulandelwa i-umoya okukhulu ngokusebenzisa ikhala bese ebukhali, amakhwela umoya umlomo. Uma konke emoyeni iyaphuma, okwenza ezimazombe ngakwesokudla, ukubala ukuze 8. Manje ungakwazi uphefumule futhi wenze ukusonta nge ukuphefumula lesifanele kabili ngaphezulu. Khona-ke kwesobunxele. Zombili lezi umzimba for kwethanga kwangaphakathi kuyenziwa esiswini esingenalutho, kangcono - ngokushesha emva namalanga.

Exercises nge ibhola

Enye impendulo yombuzo othi kanjani ukuba ekhiphela up ngaphakathi kwethanga - ngosizo ibhola! Uzodinga ibhola njalo yobukhulu medium. Thina ehlezi esihlalweni, ibhola phakathi kwamadolo yakho. Umzamo main kumele kwenzeke esigabeni expiratory. On the exhale, Cindezela ngamadolo ibhola inspiratory buthaka kokucindezelwa, hhayi ukukhulula ibhola. Sidinga ukwenza 25 ukunyakaza compressive.

Omunye umsebenzi wenziwa nge fitball noma umntwana ibhola massage. Uhlala phansi ibhola, imilenze ukuzalela ngaphandle. Uvuka, ezihambayo isisindo ngomlenze wakhe kwesokudla. Kulokhu, ibhola onomfutho kwamathanga kwangaphakathi, washiya umlenze phansi. Uma wenza lokhu, izingalo enwetshiwe ezingeni ehlombe, kodwa uma lokhu kunganele ukulingana, ungakwazi ukuncika odongeni. Phinda izikhathi 10; ke ngoba omunye umlenze. Ukwenza 2, khona-ke kuyoba 3 indlela. Lokhu kuzokuvumela ukuba uqinise izibunu zakho futhi obliques.

Enye ekusebenziseni odlule kungaba olunye uhlobo Kufinyeta. Wena ukuma aqonde, ibhola isibambo phakathi kwemilenze yakhe futhi cishe luthinta phansi. Kuhaya okusheshayo kokucindezelwa ukunyakaza, okungenani angu-60, futhi ekupheleni Bamba isikhundla yezivumeiwano omunye imizuzwana 60.

Ukusebenzisa ngenhla kwamanzi engaphakathi kunawo wonke ungeyena eziyinkimbinkimbi olulodwa, futhi ithathwe eBhayibhelini ezahlukene ukuqeqeshwa izinhlelo. Yiqiniso, ungakwazi ukuqinisa imisipha emkhakheni eceleni ngokukhetha isikhashana khulula. Kodwa nokho ukuhlakanipha ukhetha ezimbalwa futhi enze njengengxenye umsebenzi jikelele enqophe Umumo obunobunye ngaphandle "inkinga" izindawo.