"Umhlane wami awusasebenzi futhi..." Ingabe uzizwa ngale ndlela uma uvuka ngemva kokuhlala esihlalweni usuku lonke, kungakhathaliseki ukuthi usebenza noma wenza imisebenzi yasekhaya? Lobuhlungu nobuhlungu obuvela emhlane ongezansi yinto abantu abaningi ababhekana nayo. Ngezinye izikhathi lobu buhlungu bungahambisana nomuzwa wokuthuthumela owehla emilenzeni, noma umuzwa wokuthi imilenze iyaba buhlungu. Ngakho-ke namuhla, ake sixoxe ngalobu buhlungu bomhlane , kanye nezinye zezivivinyo ezilula nezingcono kakhulu ongazenza ekhaya ngenxa yabo.
Kungani abaningi bethu behlushwa yilobuhlungu emhlane?
Kungaba nezizathu eziningana zalokhu. Ake sibheke eziyinhloko.
- Ukucindezeleka Kwemisipha: Ukuphakamisa into esindayo ngendlela engafanele noma ukusonta ngokuzumayo kungalimaza imisipha kanye nemisipha emhlane wakho. Lena imbangela evame kakhulu.
- Ukuma Okubi : Ukuhlala endaweni efanayo usuku lonke, ikakhulukazi ugobile futhi ugobile, kubeka ingcindezi engadingekile emgogodleni. Ngokuhamba kwesikhathi, lokhu kungaholela ebuhlungwini.
- Ukuguga: Njengoba sikhula, i-cartilage ephakathi kwamathambo ethu (ama-disc e-intervertebral) iyawohloka. Lokhu kungabangela ubuhlungu njengoba amathambo egudlana.
Kalula nje, kunezinhlobo ezimbili zobuhlungu bomhlane. Olunye ubuhlungu obukhulu. Lobu ubuhlungu obufika ngokuzumayo bese buphela ngemva kwezinsuku noma amasonto ambalwa. Olunye ubuhlungu obungapheli . Lobu ubuhlungu obuhlala amasonto angaphezu kwe-12, noma izinyanga ezintathu, zilandelana. Zombili lezi zinto zingabangelwa yizici ezifanayo esixoxe ngazo ngenhla.
Ukuzivocavoca kunciphisa kanjani ubuhlungu emhlane?
Cabanga ukuthi une-corset yemvelo ezungeze umhlane wakho. Imisipha yakho yesisu, ama-flexor e-hip, kanye nama-glutes yi-corset yemvelo. Uma le misipha iqinile, inikeza ukwesekwa okuhle emhlane wakho. Khona-ke umhlane wakho akudingeki uthwale isisindo wedwa lapho umi, uhamba, noma uhlala.
Ukuzivocavoca umzimba kufana nokwelapha ubuhlungu bomhlane kanye nesivikelo esikuvimbela ukuthi bubuye.
Imisipha eqinile iyasiza ekulungiseni ukuma kwakho. Futhi, ukuvivinya umzimba okwelula kwandisa ukuguquguquka kwemisipha futhi kwenza kube lula ukuhambisa umhlane wakho. Yingakho odokotela nodokotela bezokwelapha umzimba bencoma ukuvivinya umzimba ngenxa yobuhlungu bomhlane.
Ezinye izivivinyo ezilula ongazenza ekhaya
LokhuNgaphambi kokuba uqale ukuzivocavoca , khumbula ukuthi kufanele wenze lezi zivivinyo ngaphandle kobuhlungu . Uma uzwa ubuhlungu obukhulu noma ukushaqeka ngenkathi wenza noma yikuphi ukuzivocavoca, yeka ngokushesha. Kulungile, ake sibone ukuthi ziyini lezi zivivinyo.
| Ukuzivocavoca umzimba | Inhloso eyinhloko | Indlela yokwenza |
|---|---|---|
| Ukunwebeka Ukusuka Edolweni Kuya Esifubeni (Ukuletha amadolo esifubeni) | Ukwelula nokukhulula imisipha emhlane ongezansi. |
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| Ukunwebeka Kokujikeleza Komhlane Ongezansi (Ukuzivocavoca kokujikeleza umgogodla) | Ukukhulula imisipha yangemuva nokwandisa ukuguquguquka komgogodla. |
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| Amabhuloho e-Glute (Ukuzivocavoca kokuphakamisa izinqe) | Qinisa izinqe nemisipha yesisu futhi wandise ukwesekwa komgogodla. |
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| Ukunwetshwa Kwenkomo Nekati (Ukuma kwekati nenkomo) | Kuphumuza imisipha yangemuva, kunciphisa ingcindezi emgogodleni, futhi kwandisa ukuguquguquka. |
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| Ukulula Okujikelezayo Okuhleli (Hlala phansi ujikeleze umgogodla wakho) | Ukunciphisa ukuqina komhlane kulabo abasebenza behleli phansi. |
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Cabanga ngalezi zinto ngenkathi uzivocavoca
Umgomo walezi zivivinyo ukunciphisa ubuhlungu bakho, hhayi ukubukhulisa. Ngakho-ke qaphela kakhulu ngalezi zinto.
- Lalela ubuhlungu: Uma uzwa ubuhlungu obukhulu, ukungazweli, noma ubuhlungu emilenzeni yakho ngenkathi wenza ukuzivocavoca, yeka ngokushesha . Ungaziphoqeleli ukukwenza.
- Qala kancane: Ungazami ukwenza okuningi ngesikhathi esisodwa. Qala kancane bese wandisa imvamisa usuku nosuku.
- Qaphela ukuma kwakho: Uma uphakamisa izinto ezisindayo, ziphakamise ngamadolo akho agobile , ngaphandle kokugoba umhlane wakho. Gcina umhlane wakho uqondile uma uhleli. Sebenzisa umcamelo ukusekela umhlane wakho esihlalweni sakho.
- Ezinye izindlela: Ngaphezu kokuzivocavoca umzimba, ukulawula isisindo somzimba nokugwema ukubhema nakho kubaluleke kakhulu empilweni yomhlane.
Okubaluleke kakhulu: Uma ubuhlungu bakho emhlane bukhulu, bungathuthuki ngalezi zivivinyo, uzizwa sengathi imilenze yakho iyaphela amandla, noma unenkinga yokulawula amathumbu/imichamo yakho, bona udokotela wakho ngokushesha . Kungaba uphawu lwesimo sezempilo esicashile.
Umlayezo Wokuya Nawe Ekhaya
- Ubuhlungu bomhlane buvame kakhulu, kodwa bungalawulwa.
- Ukuqinisa imisipha esiswini sakho, ezinqeni nasezinqeni kuyisivikelo esingcono kakhulu somhlane wakho.
- Uma uqala ukuzivocavoca, qala kancane bese wenza okuncane nsuku zonke. Ukungaguquguquki kuyinto ebaluleke kakhulu.
- Uma uzwa ubuhlungu ngesikhathi uzivocavoca, yeka ngokushesha. Lalela umzimba wakho.
- Uma izindlela zokwelapha zasekhaya zingabuqedi ubuhlungu noma uma kuvela izimpawu ezinzima, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
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