Ingabe uvuka ngokuzumayo uzibambe umhlane wakho nge-'chiris'? Noma ukuthola kunzima ukuqondisa umhlane wakho uwubeke eceleni uma uvuka ekuseni? Ubuhlungu bomhlane buyisimo esikhathaza abantu abaningi ezweni lethu, okwenza kube nzima kangangokuthi abakwazi ngisho nokwenza imisebenzi yabo yansuku zonke. Ngakho-ke namuhla, ake sixoxe ngendlela yokubhekana nalolu buhlungu obukhulu bomhlane obungazelelwe (Ubuhlungu Bomhlane Ophansi Obubukhali), nokuthi yini esingayenza ukuze silulame kubo ngokushesha.
Into ebaluleke kakhulu okufanele uyiqonde kuqala
Imfihlo eyinhloko yokululama ebuhlungwini bomhlane ngokushesha ukugcina ugobile lwemvelo (olungenalutho noma oluyi-lordosis) lomgogodla wethu. Ngokusekela logobile oluncane engxenyeni engezansi yomgogodla wakho, ungalulama ngokushesha.
Kodwa uma ubuhlungu bukhula ngenkathi wenza lezi zinto, noma uma uzwa ubuhlungu behla emilenzeni yakho, yeka ukuzenza ngokushesha. Uma lokho kwenzeka, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
Ukulandela le miyalelo cishe izinsuku eziyi-10 kuya kwezingama-20 kusukela ngosuku lokuqala kobuhlungu bakho emhlane kuzokunikeza impumuzo enkulu.
Qaphela lezi zinto uma uhleli.
Sichitha ingxenye enkulu yosuku lwethu sihlezi, ngakho-ke ukuhlala kahle kubaluleke kakhulu uma unesifo somhlane.
- Nciphisa isikhathi osichitha uhleli ngangokunokwenzeka. Ungahlali isikhathi eside. Vuka uhambehamba njalo ngemizuzu eyi-10-15.
- Uma uhleli, sekela ukugoba ngaphansi komhlane wakho ongezansi. Lokhu kungenziwa ngokugoqa ithawula noma ukubeka umcamelo omncane.
- Izinqe zakho namadolo kufanele kube nge-engeli engama-degree angu-90. Uma kudingeka, beka unyawo lwakho phansi. Ungaweqi imilenze yakho, gcina izinyawo zakho ziphansi.
- Gwema ukuhlala ezihlalweni ezithambile nezithambile njengesofa. Azisekeli umgogodla wakho futhi zivame ukugoba. Sebenzisa isihlalo esiqinile esigcina umhlane wakho uqondile futhi sinezindawo zokubeka izingalo .
- Uma usehhovisi, lungisa ukuphakama kwesihlalo sakho nedeski lakho kube ukuphakama okukhululekile kuwe. Uma usebenza, gcina umhlane wakho uqondile, beka izindololwane zakho ezingalweni zedeski noma zesihlalo, bese ugcina amahlombe akho ekhululekile.
- Uma usesihlalweni esijikelezayo, ungafinyeleli lutho ngokuphendula izinqe zakho. Jikela umzimba wakho wonke kuleyo ndlela.
- Uma usukuma endaweni yokuhlala, qala ngokuma uqonde, welule isandla sakho esihlalweni. Gwema ukugoba phambili esinqeni. Goba emuva kancane njengoba usukuma ukuze umhlane wakho welule kancane.
Indlela yokuhlala kahle ngaphandle kokusekelwa emuva
Hlala esihlalweni bese ugoba phambili ngokuphelele. Bese uqondisa umhlane wakho ngangokunokwenzeka, ulethe ijika lomhlane wakho ezingeni eliphezulu. Bamba imizuzwana embalwa, bese uphumuza isikhundla kancane (cishe ama-degree ayi-10). Leso yisikhundla esingcono kakhulu somhlane wakho.
Indlela yokuvikela umhlane wakho ngenkathi ushayela
Ngisho nalapho ushayela, kuba nokucindezeleka okukhulu emhlane.
- Njengoba kushiwo, uma uhleli, gcina ithawula eligoqiwe noma eligoqiwe ukuze lisekele ukugoba ngaphansi komhlane wakho.
- Amadolo akho kufanele abe sezingeni elifanayo nezinqe zakho noma abe ngaphezu kwawo kancane .
- Hlala isihlalo siseduze nesiteringi futhi sibe sesimweni esisekela ukugoba komhlane wakho. Gcina isihlalo sikude okukuvumela ukuthi ugobe amadolo akho futhi ufinyelele kalula kuma-pedal.
Cabanga kabili ngaphambi kokuphakamisa izinsimbi.
Imbangela eyinhloko yobuhlungu emhlane ukuphakamisa izinsimbi ngendlela engafanele, ngakho-ke kudingeka uqaphele kakhulu ngalokhu.
| Okufanele ukwenze (ngendlela efanele) | Okungafanele ukwenze (indlela engalungile) |
|---|---|
| Gwema ukuphakamisa ngangokunokwenzeka. Uma wenza kanjalo, ungaphakamisi lutho olusinda ngaphezu kwamakhilogremu angu-15 (30 lbs). | Ukuphakamisa izinto ezisindayo ngaphezu kobubanzi besinqe. |
| Uma uthatha into phansi, gcina umhlane wakho uqondile bese ugoba amadolo akho nezinqe njengoba uzithoba. | Phakamisa izinto ngokugoba phambili okhalweni ngenkathi ugcina amadolo akho eqondile. |
| Sondela kakhulu entweni oyiphakamisayo ngangokunokwenzeka, gcina imilenze yakho iqhelelene kancane, bese ugcina izinyawo zakho ziqinile phansi. | Ukuphakamisa into njengokungathi iphonswe ngokuzumayo. |
| Qinisa imisipha yesisu sakho bese uphakamisa isisindo usebenzisa amandla emilenze yakho . Lungisa amadolo akho ngesikhathi esifanayo. | Uphendula umzimba wakho ngenkathi uphakamisa into. (Jikisa umzimba wakho kuqala, bese uphakamisa into). |
| Bamba into ephakanyisiwe eduze komzimba wakho. Gcina izindololwane zakho zigobile. | Ukubamba izinto ngezandla zakho zivulekile futhi zikude nomzimba. |
Ungawukhulula kanjani umhlane wakho ngenkathi ulele?
Uma ulala endaweni engafanele, ubuhlungu bakho emhlane bungase bube bubi nakakhulu uma uvuka ekuseni.
- Sebenzisa umatrasi oqinile, ongacwili . Uma kudingeka, beka ibhodi ngaphansi komatrasi. Noma ungalala phansi okwesikhashana.
- Kodwa uma usujwayele ukulala kumatilasi othambile, ngokuzumayo ukushintshela kumatilasi oqinile kungaba buhlungu. Ngakho khetha okukufanela kakhulu.
- Ungasekela nomgogodla wakho ngenkathi ulele. Ukulala nethawula eligoqiwe eliboshwe okhalweni lwakho kungakunikeza impumuzo.
- Lala ngohlangothi amadolo akho agobile kancane . Ungabeka nomcamelo phakathi kwamadolo akho.
- Uma ulala ngomhlane, beka imicamelo ngaphansi kwamadolo akho. Futhi, beka umcamelo omncane noma ithawula eligoqiwe ngaphansi kwejika lomhlane wakho.
- Gwema ukulala ngesisu sakho ngangokunokwenzeka.
- Uma uvuka embhedeni, qala ngokujika uye ohlangothini, goba amadolo womabili, bese welula imilenze yomibili iphume embhedeni. Bese usebenzisa izandla zombili ukubambelela embhedeni, phakamisa umzimba wakho bese uhlala phansi. Ungagobi phambili okhalweni.
Amanye amathiphu ambalwa abalulekile
- Uma umile: Ungami endaweni efanayo isikhathi eside kakhulu. Uma kungenzeka, gcina umlenze owodwa esihlalweni. Shintsha imilenze njalo ngemizuzu embalwa. Uma usebenza ekhishini, vula ikhabethe elingaphansi kwesinki bese ufaka umlenze owodwa ngaphakathi.
- Uma ukhwehlela noma uthimula: Uma kungenzeka, sukuma ugobe umhlane wakho kancane. Lokhu kuzokwandisa ukugoba komgogodla wakho futhi kuhlinzeke ngesivikelo somhlane wakho.
- Uma uthatha into evela phezulu: Khuphuka esihlalweni noma ebhentshini bese ufinyelela into ofuna ukuyithatha. Bamba into ngezandla zombili.
Zama ukufaka lawa macebiso ohlelweni lwakho lwansuku zonke. Le mikhuba ngeke ikusize nje kuphela ukuphatha ubuhlungu bakho emhlane, kodwa izokusiza futhi ukuvimbela izinkinga zomhlane esikhathini esizayo.
Umlayezo Wokuya Nawe Ekhaya
- Isihluthulelo sokululama ngokushesha ebuhlungwini bomhlane ukugcina ukugoba kwemvelo komgogodla (i-lordosis).Nikeza lokhu ukwesekwa lapho uhleli noma ulele.
- Ungalokothi ugobe okhalweni lapho uphakamisa umthwalo. Goba amadolo akho njalo bese uphakamisa ngamandla emilenze yakho.
- Ungahlali endaweni efanayo isikhathi eside. Uma uhleli noma umile, thatha ikhefu elifushane njalo ngemizuzu eyi-15-20 bese ushintsha izikhundla.
- Esikhundleni sokufaka osofa nomatilasi abathambile esithweni sangasese, khetha izihlalo nomatilasi abaqinile kancane abasekela umhlane.
- Uma ubuhlungu bukhula noma buhamba emilenzeni yakho ngenkathi ulandela le miyalelo, bona udokotela wakho ngokushesha.
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