Kuye kwenzeka ukuba inxaxheba yowesifazane inokuthi "iphose" kwiminyaka emininzi!

Ukususela ebuntwaneni siye saxelelwa ukuba kubaluleke kangakanani ukugcina ixesha. Oku kucetyiswa ngabafundisi, abazali, oogqirha. Nangona ukhulile, unokuva umva ukuba ukuhamba kwakho kumntu kubonakala kungalunganga. Ewe, kubonakala, kucacile, kufuneka ugcine ngqo umva wakho. Kodwa kutheni? Wonke umntu uthetha ngale nto, kodwa yintoni ebaluleke kakhulu ngokuthwala? Kuvela ukuba indawo yomgudu ichaphazela umzimba wethu wonke. Ukunyameka kokunyameka kungabangela intloko, intlungu entanyeni nasemva, emadolweni nasezintweni, kumagxa, kunye nokukhathala kunye neengxaki zokuphefumla. Ngokuqinisekileyo, awufuni ukuhlupheka ngenxa yentlungu, kodwa eli lithemba lisoloko lisikrokrele ngokwaneleyo ukuba liyeke ukuzingela. Ewe, abafazi bamele bazi ukuba yintoni kwaye bangenza umntu abukeke ekhulile! Ukuba ugcina i-posture yakho, unokugcina ixesha elide. Makhe sijonge imigaqo kunye neephosiso malunga nesimo somzimba.

Kutheni kubalulekile ukubaluleka?

Ukuhamba kakuhle kukukhokelela kwiinguqu ezininzi ezintle. Ukuhlala okanye ukuma ngokuchanekileyo, ngokuchanekileyo usasaza isisindo kwiimisipha kunye namalungu, uqinisa umva. Ukongeza, uziva ulunge ngakumbi. Le meko inceda ukujongana noxinzelelo. Uphando luye lwabonisa ukuba ukuhamba kakuhle kukunceda ukuzithemba. Uphononongo lufumene ukuba abantu abanomqolo othe ngqo banethemba lokuba bafanelekele umsebenzi kunabo bahlala behleli. Isikhundla somgudu sinokukunceda ukulwa nokudandatheka. Abantu bacinga ukuba uqhagamshelo phakathi kwengqondo kunye nomzimba usebenza kolunye uhlangothi, kodwa alukho. Ukuba ulandela iimpazamo zokuhamba kwakho kwaye uhlale uchanekile, kunzima kuwe ukuba unxweme. Ngelizwi, ukuhamba kakuhle kukunceda ukuba ukholelwe ukuba unesimo esihle.

Uzingela kwindawo yokuhlala

Ukuba uzingela, xa uhleli, uya kubonakala ngokukhawuleza ukuba udala kunokuba ukhona. Isikhundla esingalunganga sichaphazela imisipha ebuhlungu emva, kubangele ukukhathazeka kunye nentlungu. Ukuba izihlunu zakho ziphelile, udibanisa nangaphantsi uze ubonakale ukhulile. Ukuba uzingela, isihlalo sakho sinokude okanye siphantsi kakhulu. Ukuba usihlalo ubude kakhulu, imilenze yakho ikhululekile. Ewe, ukuhlala ngale ndlela, uya kuziva ngathi ungumntwana, kodwa ngokwenene kuya kukuchaphazela kakubi. Oku kunokunyusa ukujikeleza kwegazi emilenzeni kunye nokukhokelela kwimivilini ye-varicose. Ukuba isitulo sakho sisezantsi, ugoba phambili. Oku kubangele uxinzelelo kumqolo ongaphantsi kwaye kunokukhokelela kwiingxaki ngeediski ze-intervertebral. Oku kwongeza iminyaka. Qiniseka ukuba ulungise uhlalo wakho ngokuphakama. Ukuba ukuphakama kwayo kungatshintshwa, qiniseka ukuba iinyawo zakho zisehlabathini kwaye amadolo akho akwizinga lee-degrees ezingama-90. Ukuba akunjalo, faka esikhundleni sesitulo enye. Zama ukuwela imilenze uze ugcine amaqatha akho phambi kwamadolo akho. Ngexesha ngamaxesha, thatha ikhefu uze uhambe.

Uzingela xa umile

Ukuba uzingela ngenkathi umi, inxalenye engezantsi yempuphu yakho iyaba yincithakalo, kwaye intloko neentamo zigobile. Oku kubangela ukuxhatshazwa entanyeni kwaye kudala ukunyameka komfazi osekhulile. Ukuma ngokuthe tye, udinga imisipha eqinile nasemathangeni. Sebenza emzimbeni wakho ukuze imisipha ikuncede ugcine ukuhamba kwakho. Ukuba uzingela, amahlombe akho aya kujikeleza. Ngaba awuqinisekanga ukuba ukuhamba kwakho kulungile? Yima phambi kwesibuko uze ufake izandla emacaleni. Ukuba iinkophe zakho zikhangele phambili, amahlombe akho sele sele ejikeleze. Kufuneka udwebise izihlunu zesifuba uze uqinise umqolo ophezulu ukuze usombulule ingxaki.

Uzingela uhleli ekhompyutheni

Ukuba uzingelwa ngekhompyutheni okanye uhleli ngefowuni, unokuqala ukukhangela kubonakala ngathi uyishumi elivisayo, kodwa ngokwenene kuya kukudala. Le meko ivame ukudibaniswa nezihlunu ezibuthakathaka zangasemva kunye nokuxhatshazwa kwezihlunu zesifuba. Ikhokelela kwiintlungu emhlane nangobunzima bemisipha. Ukuba uhlala njengawo onke amaxesha, umva wakho uya kuba ngeenxa zonke kwaye i-posture yakho iya kutshabalaliswa ngokupheleleyo. Uya kwangoko uqala ukubonakala ngathi emashumi eminyaka ubudala. Ukujongana nale meko, welula izihlunu uze uziqinise.

Awukwazi ukuzenzela

Phantse bonke abantu abajongene nobuso, bejonga kwikhompyutha. Umphezulu womzimba wakho ugoba phambili, intloko icatshulwa kwisikrini, i-chin is bulging. Ukuba ukhangele i-monitor, ephakamileyo kakhulu, intamo iyale. Oku kuchaphazela kakubi amalunga entanyeni kwaye kukhokelela ekukhatheni kwezihlunu, ezinokubangela nokuba yinkqubo yokuvuvukala. Ngethamsanqa, ingxaki ixazululwa ngokuhlelwa kwakhona emsebenzini. Isihlalo sakho asifanele sibe phantsi kakhulu, kwaye isikrini asifanele sibe phezulu. Umele uhlale ngokuchanekileyo kwaye ukhangele ngqo ukuze intamo ingabandakanyeki.

Ukunyameka kokunyameka kwenza ube buthathaka

Ukuba unqabile ukunyaniseka okungahambi kakuhle, awukhangeli nje udala, kodwa uvakalelwa kwaye ukhululekile. Iimpawu ezininzi zezilwanyana zikuvumela ukuba udlulise amandla. Ukuba uyame ngokuthe tye kwaye ugcine intloko yakho ephakamileyo, uvakalelwa kukuba unamandla okubalelwa kuwo. Ukuba umele uqonde kwaye uziphathe ngokwengeziwe, uziva unempembelelo. Kuye kwathintela ibhalansi ye-hormone. Abathathi-nxaxheba kulo mvavanyo bavelise izinga lokunyuka kwe testosterone kunye nenani elincitshisiweyo le-cortisol emva kokubakho kwithuba. Oku kuthetha ukuba babeziva beqinileyo kwaye bafumana ubunzima obungaphantsi.

Ukunyameka kokumisa kwenza ukuphefumula kunzima

Ukuba ukhe uzive ukhathele, ugijimela kwizitebhisi, ungacingi ukuba oku kubangelwe kuphela ubudala. Abantu abaninzi bakholelwa ukuba utshintsho ngempilo lendalo. Enyanisweni, iingxaki zokuphefumula, iintlungu zomzimba okanye ukuguquka kweentlungu zidibaniswa nokuhamba. Intloko kunye nokuxhatshazwa emahlombe nasemva zidla ngokudibana neengxaki ezingapheliyo zokunyamezela. Ukuba uzingela, uya kuba neentlungu kunye nokukhathala okuqhubekayo, kuba awukwazi ukuphefumula. Zama ukunika zonke izitho zakho ithuba lokuphefumula.

Jonga ngemeko yomgudu

Ukuba unenkxalabo malunga nokuhamba kwakho, kufuneka wenze uvavanyo olulula nodonga. Yiba ngumva wakho eludongeni ukwenzela ukuba intloko, amahlombe kunye neentambo zakho zithinte. Faka isandla sakho kumqolo wakho osezantsi, ngokuqinisekileyo oku akufanele kube lula. Ukuba kukho iindawo ezininzi eludongeni, ugoba umva kakhulu. Ukuba umqolo wakho ucinezelekile eludongeni, umxineke kancane. Xa unesithuba esipheleleyo, hamba kude nodongeni kule ndawo. Phinda le mvavanyo ukukhumbula i-pose. Indlela efanelekileyo yokulungisa ingxaki kukuba uqale ukusebenza kuyo ngokukhawuleza. Xa uhlala uzingela, umonakalo owenzela wena kwaye unzima ukujika. Ukulungiswa kwesithuba kunokuba nzima ekuqaleni, kuba umzimba wakho sele uqhelekile kwindawo ethile. Nangona kunjalo, kulungele ukuqhuba, kwaye ukuhamba kakuhle kuya kuba yinto engokwemvelo.

Indlela yokuphepha iimpazamo

Jonga oko wenzayo yonke imihla. Ukuba uchitha lonke ixesha kwidesksi yakho, jonga ukuphakama kwesihlalo sakho. Ngaba usebenzela i-laptop? I-stack yeencwadi phantsi kwayo kuya kukunceda ukuphakamisa kwinqanaba elifanelekileyo. Gcina ikhibhodi kufuphi nomzimba, ungaqhubeki phambili. Zama ukuhamba kancane. Ukongeza, uya kufuna iimisipha ezinamandla - engeza uxinzelelo lomzimba kwishedyuli yakho. I-Yoga ilungele wena, inceda ukugxila kwisithuba esilungileyo se-back kwaye iqinisekisa ukuhamba ngokugqibeleleyo ngendlela engokwemvelo. Konke oku kukuvumela ukuba ukhangele ulutsha ngokukhawuleza.