Indlela ukwandisa umthamo wokukhanya

Ngokuba iimvumi kunye neembaleki, njengoko kuchasene abantu abaqhelekileyo, ubungakanani bokukhanya idlala indima ebaluleke kakhulu. Ngamanye amaxesha kukho iimeko apho umoya akwanelanga. Umzekelo, womdlali ayikwazi ukwenza umthambo, yaye imvumi akanako kukujonga inqaku. Noko ke, le ngxaki iya kusonjululwa. Kweli nqaku uza kufunda indlela ukwandisa umthamo semiphunga. Oku kufuneka kwenziwe kwi izifo ezithile yaye nje ukwenzela ukuphucula intsebenzo zonke iinkqubo zomzimba.

Kwi-avareji, umthamo kwemiphunga lomntu malunga ezimbini neelitha. Kwiimbaleki oko ukufikelela iilitha ezintandathu. Yiyo loo nto mancinane amathuba ukuphefumla, kodwa umoya ukurhogele ngaphezulu, kwaye oku ukuze imizimba yethu kubhetele uphefumla rhoqo.

Yintoni ekufuneka siyenze ukuze kwandiswe inani ukukhanya:

• inxaxheba kwezemidlalo (njengomtyibilizi, nokuqubha, kwaye njalo njalo);
• yenyuse ibhaluni;
• bafunde indlela ukuphefumla kakuhle;
• sibe yoga;
• Musa ukulibala malunga iphupha ngokupheleleyo.

Ukuba ufuna ukwandisa umthamo wokukhanya, kuya kufuneka ukuba ngenkuthalo inxaxheba kwezemidlalo. Ayizizo zonke iintlobo bakhetha ngokwayo ubuncinane enye. Kusenokuba baqubha, ukubaleka, ekuqhubeni, ukukhwela ibhayisikile, ngokubanzi, yonke oyinqwenelayo umphefumlo wakho. Eyona nto ibalulekileyo - ukuba umthwalo esisigxina zemiphunga. Cinga, umzekelo, ukubaleka. Musa ukuba wonqena uvuke kusasa zonke apho umntu emane. Kufuneka isebenze kade, ukuba wena akukho kwimeko kukhuphiswano. Ukuze isebenze ngomhla kufuneka iikhilomitha ezine. Ngalo lonke ixesha zama ukuyigcina kwimizuzu engamashumi amabini. Oku ugqibelele. Kwaye musa ukulibala ukuphefumla kakuhle. Phefumlela emoyeni kuphela impumlo kunye nokukhupha okanye umlomo, okanye impumlo, njengoko ukhetha.

Emva run elungileyo ukwenza squats naziphi na ubunzima emagxeni akhe. Inani wahlala-ups, khetha wena, konke oko kuxhomekeke ubunakho yakho. Kwakhona emini ungenza push-ups, ahluze kumaphephandaba njalo njalo.

Kusenokwenziwa luncedo kakhulu kuya zivuthelana ibhaluni. Oku kuza kuba negalelo kuphuhliso imiphunga yakho kwaye akuncede ngokukhawuleza ukusombulula imbambano indlela ukwandisa umthamo semiphunga. Iibhola zinakho olunyuswe kangangoko kuyimfuneko, kodwa ukuba uvakalelwa kukuba uqale ukuba uzive unesiyezi, akuyi kufuneka uqhubeke.

Funda ukuphefumla, ukwandisa kunye nokunciphisa nesisu kunokuba esifubeni. Ukuze wenze oku kufuneka ubeke isandla sakho phezu isisu sakho kwaye basebenze izihlunu esiswini: kwexeshana isisu kwindawo nempefumlo icinezelwe ngokuchasene umva xa siphefumla. Ngokuba ekuqaleni, umkhuba ukuqamba, ngoko lula kakhulu ukuze kufikelelwe isiphumo ezinqwenelekayo. Kanye kwindawo uvaleke uzakulunga bube nje, uqale ukwenza oko ekuhlaleni kunye imile. Lawula indlela uphefumla, lonke ixesha. Ukwenza amalungiselelo ukuzilolonga izihlandlo eziliqela ngosuku imizuzu emithathu ukufunda ukuphefumla isisu kakuhle.

Ukuba ucinga ngendlela ukunyusa ubungakanani bokukhanya, uya kunceda yoga. Naluphi na uhlobo yoga iquka iintlobo olulandelenayo ngenxa yokuqeqesha isixokelelwano sokuphefumla. Ngoko ke, khetha lowo okulungileyo wena, bengasebenzi. Ngoko ke, khetha kunye umthambo. Ukwenza nawuphi na umsebenzi, ungaze uyilibale malunga ophefumla ngayo. Zama ukuba uphefumle ngendlela efanelekileyo, njengoko oku kuya kwenza nje kuphela umthambo ezisebenzayo nezinempumelelo, kodwa kuya kuba nefuthe elihle zonke iinkqubo kunye namaziko.

Ukuba ngaba ungathanda ukubaleka, zama zokudada. Le akukho ndlela ngaphantsi esebenzayo. Kodwa musa nje ukuqubha yehle. Yenza ishedyuli yoqeqesho, nto leyo eya kuba nani kakhulu lula, kwaye rhoqo umlinganiselo emiphungeni yakho. Ngapha koko, ukuba kwandisa, ngoko niya kwazi ukuba yonke into yenziwe ngokuchanekileyo, yaye oko kuya kuba inkuthazo olongezelelweyo.

sokukala njani isixa ukukhanya? Ukuze wenze oku kufuneka ibhaluni, dostochka, ipani, emphandeni, eya kubakho kancinci kakhulu kuyo, kwakunye ikomityi yokulinganisa. Zalisa imbiza ngamanzi. Chwetheza kwi emoyeni kangangoko kunokwenzeka kwi emiphungeni kwaye wenze uwukhuphe womelele ibe ibhola. Emva koko, uyibophe ngokuqinileyo, ukuze umoya ivakale ilumeza. Faka ibhola phezu kwamanzi okungepani, uze emva koko hlala kuyo ukuqala uzishenxise kwiiBhodi phezulu. Ke amanzi ngenkani ngaphandle kwaye oku kuya kubangela emphandeni, nto leyo eya kuma obuselukhambeni. Emva koko umlinganiselo nje umthamo wamanzi obuthululwayo, kuya kuba umthamo emiphungeni yakho. Ukuba le ndlela akuthethi engavumelani nawe, ungasebenzisa nje isixhobo okhethekileyo - a spirometer. Ukulinganisa umthamo banokuba esibhedlele, okanye ukuthenga isixhobo.

Musa ukulibala malunga iphupha ngokupheleleyo. Yinto eyaziwayo ukuba umntu omdala kufuneka ubuncinane iiyure ezisibhozo ngobusuku ukuba balale. Musa kwaphula lo mthetho, ngenxa yokuba umzimba wakho kufuneka ixesha ekuphulukwene ngokupheleleyo ukwenzela ukuba bakulungele ezintsha zoqeqesho ngosuku olulandelayo.

Kakade ke, ngenxa ngqo kuni akuyi uqaphele. Tshintsha kuba ngcono uya kubonakala kwiiveki ezintathu ukususela ekuqaleni zoqeqesho. Noko ke, emva kokuba ungazifumani nje izinto ozifunayo, musa phosa imithambo kuba fom kufuneka kugcinwe. Kodwa ukuba kakhulu nzima kakhulu, udiniwe, unga nciphisa ngokulula umthwalo, kodwa noko kunjalo musa ukuma.

Ukuba ulandela ezi zikhokelo zilula, umbuzo indlela ukwandisa umthamo lung, unyamalale nje.