Indlela Yokuphuma Embhedeni Ngaphandle Kwesikhashana

Ukuphephile Kuhambisa Ukunciphisa Ukuphikisa Ukubuyela Kwakho

Abantu abaningi bavusa ekuseni ngokuqina komhlane. Ufuna ukuvikela emuva uma uphuma embhedeni ngokusebenzisa izinyathelo eziphephile ezinciphisa ukuguquka. Ungase ungakaze ucabange ngendlela ophuma ngayo embhedeni futhi ukuthi ungahlanganisa ukuphikisana. Sebenzisa lezi zinyathelo eziyisishiyagalombili ukuzenza ngendlela efanele.

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Ukuphuza Okujulile Nokunciphisa

Zama ukuchitha izikhathi ezimbalwa zokuqala ngaphambi kokuphuma embhedeni wenze ukuphefumula nokuthutha okujulile. Cabanga ngalokhu ukuthi kuyashisa kakhulu imiyalelo elandelayo. Uma usule, konke okudingeka ukwenze kuhlukanisa umzimba wakho imizuzwana embalwa futhi usulungele ukuphuma embhedeni-ngokuphepha, kunjalo.

Uma usulungele ukuphuma embhedeni, qala ngokulala emhlane wakho, eduze komngcele wombhede.

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Bend Izindwangu Zakho

Okulandelayo, bhonqa amadolo bese ubeka izinyawo zakho phansi embhede. Lokhu kubizwa ngokuthi indawo yokulala ekhoneni . Kufana nokudweba kokusebenza, inqubo eyisisekelo yokuqiniswa efundiswa ukuhlunga iziguli ngezikhathi zokuqala zokwelapha ngokomzimba.

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Roll Onto Your Side

• Manje vula eceleni kwakho. Njengoba wenza lokhu, qiniseka ukuthi uthutha isiqu sakho njengeyunithi, kunokuba uyihlanekezele.
• Ukuze ugcine izingxenye ndawonye, ​​ungase ucabange induku yensimbi noma igoli lokhuni eligijima ubude bomgogodla wakho, uqale endaweni yehlombe bese uhamba uye endaweni ye-hip.
• Futhi, vumela amandla adonsela phansi akusize uqhube.
• Isihluthulelo sempumelelo siyagwema ukuqinisa ngokusemthethweni emuva komhlane wakho noma imisipha yakho.

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Zibophezele Kuze Uhlale

• Ukusebenzisa izandla zombili, ziqhubekele endaweni ehlezi.
• Njengoba ufika, ugobe ngobumnene emaceleni nasemadolweni.
• Qhubeka ukusebenzisa isithombe somugqa phakathi nendawo yomgogodla wakho, futhi khumbula ukuthi ungaphambuki.
• Vumela isisindo semilenze yakho ukuba siqinise isikhundla sakho, sikwenze ukuthi uphonse umzimba wakho wonke.
• Hamba kancane kancane njengoba udinga ukufeza lokhu ukunyakaza ngokuphepha nangokunethezeka.

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Ukulungela Ukuma

• Uma uhlezi phezulu, thatha isikhashana ukuphumula, uma udinga.
• Khona-ke, uma usukulungele ukufika ukuma, qala ngokuqinisekisa ukuthi uhlezi ngokulinganayo ezinhlangothini zombili zesihlalo sakho.
• Hlala phezulu futhi uzame ngobumnene ukugubha umhlane wakho ongezansi ukuze usize ushintsho kusuka emahoreni amaningi wokulala ukuya ekumi.
• Beka umlenze owodwa phambi komunye phansi.

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Bend Phambili Ku-Hips

Bend isikhwama sakho phambili kusuka ezingxenyeni zakho ze-hip ngenkathi ugcina umhlane wakho uqonde.

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Qondanisa ukuza

• Cindezela izinyawo zakho phansi ukuze uzuze amandla.
• Lungisa imilenze yomabili ngesikhathi esifanayo lapho uvuka.

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Izinyawo Kanye

Thatha umhlane wakho emuva ukuze uhlangane phambili.

Siyakuhalalisela, usukhulile futhi ulungele ukuba nosuku olukhulu.

Ungase ufune ukwenza i- back back stretches ukuze uthuthukise ukuguquguquka kwakho. Futhi, cabanga ukuthola indawo yokulala ekhululekile engabangela ukuqina okuncane emuva ekuseni.

> Umthombo:

> Kisner C, i-Colby LA. Ukuzivocavoca ngokwemithi: Izisekelo kanye Nezobuchwepheshe . I-Philadelphia: FA FA; 2013.