Phantse wonke umntu endiyazi ukuba ngubani othuthelele ukukhalaza malunga nentlungu emva kokuba sele iphelile. Ndiqiniseke ukuba andisayi kuhamba ngokuhamba kwimihla ngokwalo, ngoko andinakukuxelela ukuba ngaba bakhononda ke. (Esi sicwangciso sinceda umva wam, ndikuqinisekisa wena ...) Ukuqiqa kwam ukukhalaza malunga nentlungu emva kokuba behamba, nabo.
Kwaphela kuphela Kwafuneka ndifuduke ukuba ndiyiqonda ngokwenene imfuneko yezinto ezifana nokucwangcisa phambili, ukuzinyamekela, ukuhamba, njl njl.
xa befudukela. Ngoku ukuba ndihlala kwindawo yam entsha, nakhu iingcebiso zam zokuhamba ezikhuselekileyo:
Qala ekuqaleni
Phantse wonke umntu uqokelela izinto. Ingxaki ininzi yethu ayiyikuqonda into eninzi esinayo de sifudula.
Enye into endiyenzayo ukulungiselela ukuhamba yayikuqala ukuhlambulula izinto ezingadingekanga kunyaka ozayo. (Ndazi ukuba ndiza kuhamba ngenye indlela, kodwa andingazi kakuhle nini.) Ndagcina igaraji lokuthengiswa elingagcini nje ukubeka ibhakethi embalwa kwipokothini kodwa kwandipha kakhulu umthwalo wam xa kushukunywe imini. Kwaye ekubeni ndibe ngumqulu emva kokuthengisa, ndaqhubeka nokunciphisa umthwalo ekugqibeleni ndiza kuthwala ngokunikela nokuthengisa.
Qinisa iCore yakho
Enye inkalo yokuqalisa kwangaphambili kukucwangcisa kwangaphambili malunga nendlela uza kuxhasa ngayo umva wakho xa kufika usuku. Uninzi lweengcaphephe zengqumbo luya kukuxelela ukuba inqobo-engundoqo yintliziyo ndiyithetha imithi yesisu kunye ne-pelvic-yindlela efanelekileyo yokukhusela umva wakho.
Ngoko kutheni ungaqali, uqhubeke, okanye uphakamise umgangatho wenkqubo yoqiniso oluphambili ngaphambi kokuba ushukume?
Ukuba olu khetho lunqwenela kuwe, ndincoma ukuba uqalise inkqubo ubuncinane iiveki ezintandathu phambi kokuhamba kwakho okucwangcisiweyo. Ukuzibandakanya kungaquka:
- Umsebenzi ophantsi kwesisu
- Umsebenzi ophezulu wesisu
- Ukuqiniswa kwesisu esiswini
- Ibhuloho yokusebenzisa
- Zonke i-4s backstretch
- I-soft spinal twist
- Olunye umsebenzi olungele ukujolisa kwiimisipha zakho zangemva
Ukuba unentlungu ebuhlungu, ukwenza inkqubo efana nale nsuku zonke mhlawumbi yinto efanelekileyo. Ukuba umva wakho wenza kakuhle kwaye ukhangele ukukhusela ukulimala okunjenge- muscle strain okanye i- disniedated disc , ezimbini ukuya kweyesithathu ngeveki kunokukuvumela ukuba ulungiselele imisipha ngokwaneleyo. (Eyona nto ingcono.)
Iintambo Zakho
Akukho nto inomngcipheko wakho wokulimala kwangaphambili kunokugqithisa indlu okanye indlu ifenitshala kunye neninzi yeebhokisi kwaye uhlambulule indawo yakho endala yonke imihla.
Ukuba unako ukuyifumana, unokuzihambela ngokugcina iindawo ezimbini ngenyanga oceba ukuhamba ngayo.
Ukudlulisela Umsebenzi onzima kumntu omnye
Ndiqinisekile ukuba ulivile le ngcebiso ngaphambili, kodwa ndiya kubeka ingozi kwimiphumo yokukuxelela kwakhona. Ungabi ligorha. Wonke umntu unemiqathango malunga nokuba bangaphila ngokwenyama, kwaye oku kuyinyani ngokukodwa xa unenkinga yangemva.
Ukunyaniseka kukuba, ukuhambisa iindleko zemali. Enye indlela yokuyisebenzisa kakuhle, nokuba kunjalo, kukufumana uncedo xa ufuna. Ngamanye amagama, uthumele imisebenzi eyenza umva wakho ubuhlungu ngokuqeshisa umntu okanye ukuguqula.
Kwaye xa abaxhasi bakho befika, bawavelele ngenyameko kuba baqeshwa abenza ukuphakama okukhulu.
Shushubeza
Nangona ukuphakamisa ifenitshala enzima akuyiyo yokuzivocavoca nge-se, kuya kukuncoma. Uya kusebenzisa imisipha yakho kwaye uhamba nomzimba wakho, njengokuba wenzayo xa usebenzisa.
Njengokuba iseshoni yohambo, kufuneka ufudumale ngaphambi kokuba uqale ukusebenza.
Ukufudumala kwimisebenzi ye-aerobic ngokuqhelekileyo iqukethe ukuhamba okulula, okulula okufana nezo ozenzayo ngexesha leyona nto ebalulekileyo yokusebenza kwakho. (Ngokomzekelo, ukuba uhamba ukuze usebenze, ukufudumala kunokuquka ukuhamba okulula okuhamba ngokukhawuleza imizuzu eyi-10.) Kodwa xa uhamba nomsebenzi onzima wokuhambisa ikhaya lakho, uya kwenza izinto ezahlukeneyo, kuquka ukuphakamisa .
Ukufudumala, kulo mzekelo, kufuneka kuhambelane ngobumnene yonke into edibeneyo ngokusebenzisa uluhlu lwayo lwenkqantosi, usebenze imisipha yakho kwaye ufikelele intliziyo yakho phezulu (kodwa ungayithandi).
Ukuba unenkathazo yangemva, unakho ukulala kwindawo ephakamileyo kwaye uphumelele ngokulandelelana kwezinto ezilandelayo. Gxininisa ekunyuseni ukuqwashisa umzimba, ukufumana izihlunu zakho, nokuvula amanxeba akho.
Ukuba umva wakho ulungile, qalisa ukusuka kuzo zonke ezine (i-backstorch, okanye inkomo yenkomo ye yoga ) okanye ukuma. Yenza ukuhamba kwezinye indawo, izikwele ezingenamlinganiselo kunye nemiphunga, ukugoba kwecala, kunye nokukhuphuka kwezitepsi.
Phakamisa i-Smart
Uninzi lwethu alucingi ngendlela esisebenzisa ngayo imizimba yethu ukufezekisa umsebenzi wethu. Mhlawumbi unako ukuhamba nale nto xa ungexinzelelo, kodwa makhe sijamelane nayo-ukuhamba kuphazamiseka!
Ulawulo lwesithupha xa uphakamisa izinto ezinzima ukugoba iinqumlo, amadolo, kunye namaqhosha ukuba unciphise umzimba wakho kwinto (ifoto). Xa usondela kumsebenzi ngale ndlela, unokuphepha ukuguqa phezu komgudu. Umgudu wakho unemigudu ehamba phambili kwaye incinci kwaye iyinkimbinkimbi kunamaqatha akho nemilenze. Ngoko sebenzisa amandla kumzimba wakho ophantsi ukuze uthathe umthwalo. Umqolo wakho uya kukubulela xa usendaweni yakho entsha.
Ukukhupha Umva wakho
Uninzi lwexesha, intlungu ebuyiswe ngumva ngenxa yongcinezelo ogqithiseleyo kwiimisipha ezijikeleze umlenze, izigqoko kunye neentsimbi. Kungaba lula kunokuba ucinge ukukhulula le ngxaki. Zama ezi zilandelayo ngexesha lekhefu kunye / okanye xa usuphelile ngokuhamba kwakho.
Enye indlela ukulala nje kumqolo wakho (ngokukhethekileyo kwimeko elukhuni njengomgangatho) kunye namadolo akho entle kunye neenyawo zakho zihlala phantsi. Ukuphefumla kakhulu kwaye uvumele ukuphumla. Oku akufanele kuthathe ixesha elide, nokuba ngumzuzu okanye ezimbini kunokunceda ukhathala kwiimisipha zakho.
Unokwandisa ukukhululwa ngokuzisa amadolo akho esifubeni sakho. Amadolo kunye neentonga zakho kufuneka zigobe, kwaye kufuneka uqonde isenzo sokunyathela kumacandelo omabini. Le nyathelo yokunyusa inikezela kakuhle ukusebenza kwenxaxheba kwaye inokukunceda ukuba ukhulule izihlunu ezomeleleyo ngenxa yokuba zisebenza ixesha elingaphezulu. Ukucima amadolo akho kwisifuba sakho kunokunceda ukubuyisela okufutshane.