Izinyathelo Ezilula Zokuthuthukisa Ukuhlala Kwakho

Kungakhathaliseki ukuthi umama wakho usho ukuthini, ukuhlala ngokuqondile kudinga isimo esizinzile, esilinganiselwe sekhanda. Kanye nalokhu, udinga ukuthuthukisa ukuqwashisa kokulungiswa komzimba okuhle nokuqinisa imisipha yomzimba . (Imisipha yangasese ikusiza ukuba uqonde.)

Umama wakho kungenzeka futhi akutshele ukuthi izinto ezinhle kufanele zisebenze. Kuleli phuzu, umile emhlabathini oqinile.

Ukuhleleka okuhle kungumkhuba, futhi kudinga ukuziphatha okuqhubekayo. Nakhu okumele ukwenze:

Izinyathelo ezingu-7 zokuhleleka kokuhlala kahle:

1. Beka i-hip kanye namalungu akho amadolo. Qala isifiso sakho sokuhleleka kokuhlala okuhle ngokusungula isikhundla somzimba wakho ophansi. Ama-knees akho kanye nama-hip akho kufanele enze i-angi-90 degree, uma kungenzeka. Uma kungenjalo, fika cishe ama-degree angu-90 ngangokunokwenzeka. Uma isihlalo sakho sivumela, futhi uma udinga, lungisa ukuphakama kwesihlalo kuze kube yilezi zingxube zihamba kahle.
   
   Izinyawo zakho kufanele zibe flat phansi. Uma izinyawo zakho zingafinyeleli phansi, zama ukusebenzisa unyawo lwezinyawo noma ubeke incwadi ngaphansi kwazo.

2. Thola phezulu kwamathambo akho ahlezi. Ngesikhathi uhlezi, isisindo somzimba sidluliselwa kusuka esikhwameni esihlalweni. Ngaphansi kwe-pelvis kukhona amathambo amabili ama-knobby okuthiwa amathambo ahlezi. Qaphela ukuthi isisindo sakho sidlulisela esihlalweni sakho phambi kwamathambo ahlezi, ngemuva kwawo, noma uma ulungile phezulu.
   
   Uma isisindo sakho sibheke phambili, emuva kwakho okuphansi kungagcwaliswa, okungaqinisa imisipha. Uma ubuyela emuva, mhlawumbe uhlehlisa. Ukwehla kungabangela ubuhlungu, ukucindezeleka noma ukulimala kwe-disc . Ukuze ufike phezulu kwamathambo ahlezi, phambuka kancane futhi uhambe kuzo. Bese ume phakathi, phakathi kwezikhundla ezimbili zokuphela.

1. Londoloza ama-curve akho. Abaningi bethu bane-curve elincane emuva ephansi.
   
   Amagxolo omgogodla (ezindaweni eziningana) asiza ukugcina ukuma okuqondile. Kumele ukwazi ukuphonsa isandla sakho esikhaleni phakathi kwe-back your back and back of the chair.
   
   Izinkinga zivela uma sibheka phansi emuva, okungabangela ukuhlukunyezwa kwe-muscle noma i- spasm . Uma usuqedile i-arch, zama ukuvumela ukwehla kwe-pelvis endaweni engathathi hlangothi ukuze uhlale phezulu kwamathambo ahlezi.
   
   Uma uphazamiseka, ungase uzuze emkhunjini we-lumbar. I-roll lumbar ebeke phakathi kwe-back your back and back of the chair ingase isekele ijika lakho lemvelo uma imisipha yakho ibuthakathaka noma idiniwe. Ngiyaqiniseka ukuthi uyazi ukuthi izihlalo eziningi ziza nokusekelwa kwe-lumbar ekwakhiwe. Uma okwenu kuyenzayo, lokho kuhle! Sebenzisa it!

1. Thatha umoya ojulile. Imisipha yokuphefumula eyinhloko yi-diaphragm. Uma uguqula, ihamba phansi ukuze yandise amaphaphu emoyeni.
   
   Ngoba i-diaphragm ihamba ngokuqondile futhi isiza ukwanda kwengcindezi ye-intra-esiswini, ibuye iqhaza ekuhambeni okuqondile. Indlela yokuphefumula eyaziwa ngokuthi i- diaphragmatic (noma isisu) yokuphefumula ingakusiza ukuba usebenzise le muscle ukuze kuzuze.

2. Hlola amahlombe akho. Kulungile, isikhathi sokuhlola esheshayo. Ingabe ziphakanyiswe izindlebe zakho? Ingabe i- trapezius muscle yakho ibuhlungu?
   
   Amasu okuthuma okufunda njengaleli angathola ubuchwepheshe, futhi abangela ukucindezeleka okuncane. Abantu abaningi baphendula ngokuqinisa ngokuzenzakalelayo amahlombe abo. Kunalokho, vumela amahlombe akho aphumule futhi awe phansi.
   
   Ukubeka amahlombe amahlombe (amathambo aphansi emhlane wakho ongaphansi) angase asekele ukusekela ikhanda nentamo yakho, mhlawumbe ngisho nokuvimbela i-crick. Uma ibhande lakho lehlombe libheke phambili ezinkalweni zakho, thumela isiqu sakho emuva. Amahlombe kanye nezintambo kufanele abe nomugqa ocacile phakathi kwabo.

3. Buyisela ikhanda lakho. Abaningi bethu bakhohlwa ukuthi ikhanda lethu lixhunywe emgodleni. Ungabona lokhu kumuntu onenkinga yokuphoqa , lapho umzimba nomzimba wazo ophezulu uhamba phambili kulo lonke isiqu sabo.
   
   Njengoba manje unesimo sokuhlala esixhasayo, futhi ukungezwani kuvela emahlombe akho, zama ukubuyisela ikhanda lakho. Okuhle, izindlebe zakho kufanele zihambisane namahlombe akho. Ngokusekelwe esimweni sakho, lokhu kungenzeka ukuthi akunakwenzeka ngokugcwele. Kulungile. Ungaphoqeleli. Umqondo lapha ukukwenza lokho ongakwenza ngaphakathi kwemingcele yobuhlungu noma isimo sakho futhi wenze izinguquko ezengeziwe ekuhambeni okuhleliwe okuhleliwe.

1. Zama ukuhleleka kokuhlala okuhle njalo. Siyakuhalalisela! Uvumelanisiwe futhi uhlezi kahle. Khumbula, ukuhleleka okuhle kuyinto umkhuba. Imikhuba ithatha isikhathi sokuthuthukisa, ngakho-ke qiniseka ukuthi usebenzise le nqubo ukuze uthole ukuhlala okuhle kokuhlala isikhathi eside.

Ukuhlala amathiphu wokuthutha

1. Uhlobo lwendawo ohlala kuyo lwenza umehluko. Uma isihlalo sakho sinamathele, ungase ungakwazi ukuzwa lawo mathambo ahleliwe futhi uma uhlala kwenye into enzima.
2. Sebenza esihlalweni esingenalo ukudilika noma ukutshala esihlalweni. Ukudibanisa kuzokukhuthaza ukuba uhlehlise emuva emuva kwakho, futhi kuzokukwenza kube nzima kuwe ukufeza ukuhleleka kokuhlala okuhle. Isihluthulelo sithumela i-engeli esikhundleni sakho, esingase siphe imiyalelo.

1. Uma isihlalo sakho sobuhlalo singesizinga, zama ukuhlala eduze. (Kodwa gcina yonke imilenze yesitulo phansi, ukugwema ukulimala.) Indawo engaphansi kompheme we-desk ngokuvamile igcwele. Mhlawumbe, kuyoba nethuba elanele lamathambo akho ahlezi, futhi. Ukuhlala eduze komngcele kunika indawo enokulinganisela, eqinile lapho ungayenza khona umsebenzi wakho wokumiswa.

Amathuluzi Wokuhleleka Okuhle Okuhle

• Into okumele uhlale kuyo, mhlawumbe ngesitulo esinzima, sezinga kanye nengemuva.
• Okuzikhethela: Umqulu we-Lumbar noma ithawula ehlanganiswe ubude obude.
• Okuzikhethela: Ukuphumula kwezinyawo noma incwadi.