Imiqulu Yezintambo Zezingxube Ze-Flexible Nokunakekelwa Kwezinhlungu

Ubuhlungu bezinwele nokuqina kunabantu abaningi kakhulu, cishe cishe wonke umuntu obhekene nokucindezeleka kwentamo ngezinye izikhathi. Ubuhlungu obuhlobene nentamo eqinile kunganciphisa amandla akho okusebenza noma ujabulele isikhathi sakho sokuzilibazisa. Ukufunda indlela elula yezintambo zenduku yindlela eyodwa yokugcina intamo yakho iguquguquke futhi unciphise ubuhlungu obuncane ngenxa yobunzima bentamo.

Ngokuqinisekile, kunezinyathelo ezimbalwa zokuqapha okufanele zicatshangelwe ngaphambi kokwenza noma yiluphi uhlobo lwezitho zentamo. Kubalulekile ukukhuluma nodokotela wakho uma unemihelo elinganiselayo noma enzima noma uma uthuthukisa noma yiziphi izimpawu ezibonisa ukuthi ubuhlungu bakho bungaphezu kwenkinga evamile yentamo. Lezi zingase zihlanganise ubuhlungu obuhambisana nokukhwehlela noma ukuphazamiseka kwezandla noma izingalo zakho, ubuhlungu bokudubula njengokuthi kwenzeke ngokufaka umfutho wezinzwa noma ukumane ube nomuzwa wokuthi kukhona okubi kakhulu okuqhubekayo. Uma unemibandela yezokwelapha okungase ibeke phambili ezinkingeni zentamo kufanele futhi ubone udokotela wakho ngokushesha.

Ukucindezeleka komgogodla kuyafana kakhulu ezweni lethu ledijithali, futhi kungahle kuhlotshaniswe nezinto ezinjengokuthunyelwa kombhalo ngokweqile noma ukuthutha kwenduku yokuya phambili ngenxa yamahora amaningi kwikhompyutha.

Imiqulu yemigqa ilula ukufunda uma ungabona ngeso lengqondo isinyathelo somsebenzi ngesinyathelo. Ake sibheke ukuthi singayenza kanjani i-neck roll roll kusukela ekuqaleni kuze kube sekupheleni.

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Qala i-Roll Neck ngeNhloko Yakho Ukubhekana Nokuqondana

Isikhundla sokuqala somqulu wezintambo sinekhanda lakho liqondile, futhi amehlo akho phambili.

Kanti futhi, lezi zivivinyo kuphela uma ukhulume nodokotela wakho okokuqala.

Ngaphambi kokuba uqale ukunyakaza, phawula noma yikuphi ukungezwani okungenzeka kube khona emisipha yakho, ikakhulukazi i- trapezius , etholakala ngaphezulu kwamahlombe akho.

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Roll Head Your kuya Side Side

Kusukela ekuthomeni kokuqala, ngobumnene faka ikhanda lakho ngakwesokunxele sakho.

Ukunaka indlela intamo yakho ezwa ngayo phakathi nalokhu kuhamba kuzokusiza ukuthi uyenze ngokuphepha. Uma lokhu kuhamba kuyabuhlungu, noma intamo yakho ingazizwa ilungile, yeka ukuvivinya umzimba njengoba lokhu kungase kungabi nakwezinye izinto. Uma uqinisekile ukuthi awunayo inkinga enzima yentamo, ungase ufise ukuzama ukuzivocavoca kwentamo kodwa uguqule ukuze wenze "isisombululo" sokushintshashintsha (ukuhambisa ikhanda lakho cishe cishe kwesigamu ngasinye) kulolu hlelo.

Ukubusa kwesithupha kungukuthi: Hlala ubuhlungu obukhulu bokuhamba.

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Roll Head Your Back

Ngomusa kakhulu, gcwalisa ikhanda lakho endaweni enwetshiwe ngamehlo akho ebhekene nesilingeni.

Njengokuhamba okuya ohlangothini, qapha ubuhlungu noma ungakhathazeki futhi ulungise ukuqina kwakho ngokufanele. Le ngxenye yezintambo iyingqinamba futhi iqinisa imisipha engemuva kwentanyeni, futhi ilula labo abaphambili.

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Roll Head Your kuya Eceleni

Ngenhloko yakho emuva, gwema kahle ukhanda ikhanda lakho ngakwesokudla.

Futhi, qapha ubuhlungu noma ungakhathazeki futhi ulungise ukuze uhlale endaweni ephephile yokuhamba.

Umqulu ohlangothini uzokwelula imisipha yezintamo ezitholakala eceleni lapho uhamba khona, futhi inkontileka ( ukuqinisa ) labo ohlangothini oluthatha ikhanda lakho.

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Roll to Front

Okulandelayo, gxilisa kancane ikhanda lakho ukuze i-chinunu yakho ibheke phansi kancane kancane phambi kwentamo yakho.

Lokhu kuhamba kuhlanganisa imisipha ngemuva kwentamo yakho kanye nezivumelwano ( kuqinisa ) labo abaphambili.

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Buyisela Inhloko Yakho Esikhundleni Sokuqala

Ngekhanda lakho phansi, uqedele ukuhamba kokugcina kwenduku yezintamo ngokubuyisela ikhanda lakho phezulu lapho uqala khona lapho amehlo akho ethuthuka khona.

Lapho wenza intamo yakho, qaphela amaphuzu ambalwa engeziwe ukuze uthole inzuzo enkulu yalezi zivivinyo:

• Gcina ukunyakaza kwakho kuphuze futhi kusetshenziselwa uketshezi (hhayi okunamandla noma okuqinile).
• Yenza ukuphefumula okujulile kulo lonke umsebenzi. Uma uqaphela ukuthi ukuguqula ukuphefumula kwakho, faka ukuthi yikuphi lapho ugoqa lwentamo lwenzeka khona, futhi uma lihlobene nobuhlungu.

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Ukuqinisa Nokuvikela Umkhuhlane Wakho

Ukwengeza ekwenzeni imithwalo yezintamo kunezinye izindlela ongaqinisa ngayo futhi uvikele intamo yakho.

• Londoloza ukuhleleka okuhle. Ukungalungi okufana nokuhamba phambili kwekhanda kungalimaza imisipha yakho futhi kuvamile uma uchitha isikhathi esiningi kukhompyutha noma ngemuva kwesondo lokushayela imoto.
• Nakani isikhundla sakho sokulala. Uma ulala ngemuva kwakho, kuvame ukuphakanyiswa ukuthi usebenzise umcamelo omncane. Lokho kusho ukuthi labo abanezimo ezivela emithonjeni yokulala ukuze baphelelwe i-apnea bangakwazi ukulala kule ndawo.
• Hlola ezinye zalezi zinyathelo ezilula ukunciphisa ubuhlungu nokucindezeleka entanyeni yakho .

Ngaphezu kwalokho, ungase ufise ukukhuluma nodokotela ongokwenyama ongakwazi ukuklama uhlelo lokusebenzisa intamo ukuze uhlangabezane nezidingo zakho.

Funda kabanzi mayelana nokuthi ukwelapha ngokomzimba kanjani ubuhlungu bentamo kungakufundisa indlela yokuvumelanisa kahle intamo yakho namahlombe futhi usize ukuqeda ubuhlungu bentamo. Umgomo wukubili ukubuyisela ezingeni lakho langaphambilini lomsebenzi nokuvimbela olunye uhlobo lwezintambo esikhathini esizayo.

Abahlengikazi abaningi bezempilo bazizwa ukuthi uhlelo oluyisisekelo lokuzivocavoca kokubili ekunciphiseni ubungozi bokuqina kwentamo nokuthuthukisa impilo yakho yonke.

Ngezansi ekusetshenziseni ama-necklaces ukuze kuthuthukiswe ukuvumelana nezimo

Kunezinto eziningi ekuphileni kwethu kwansuku zonke okungabangela ubuhlungu bentamo nokuqina. Ukufunda ukwenza imithwalo yezintamo nokuthatha umzuzwana ukuhlola ukulungiswa kwentamo yakho kunganciphisa ukukhathazeka kwakho futhi kuncishise ingozi yakho yobuhlungu esikhathini esizayo ngokuthuthukisa ukuguquguquka kwemvelo. Njengombhalo wokugcina, ungase ufise ukubuka izinto ukuze uyeke ukwenza uma unesihlungu senhliziyo .

> Imithombo:

> Geneen, L., Moore, R., Clarke, C. et al. Umsebenzi Wokuzivocavoca Nokuzivocavoca Ukuhlukunyezwa Okungapheli Kubantu Abadala: Isiqephu Sokubuyekeza Kwe-Cochrane. I-Cochrane Database yezibuyekezo ezihleliwe . 2017. 4: CD011279.

> Shin, Y., Kim, W., noS S. Kim. Ukubumbana Phakathi Kwama-Analogue Scale, Inkinga Yokukhubazeka Kwezintambo, Uhlu Lokuhlangana Oluhlanganyelwe, Nokuqina Kwezingqimba Kwabesifazane Abasha Abaphethe Inhloko Yomnyango. I-Journal Yokuvuselela Ukuzivocavoca . 2017. 13 (4): 413-417.