Mhlawumbe indlela yokuphila enempilo, noma ukuqinisa intambo yemisipha, abantu abaningi bathandana nokuqina komzimba, ngenxa yalokho, abanye abafundi baqala ukwenza i-APP ngayinye enkulu yangokwezifiso, izincwadi zokufundisa azizange ziwe, dlala amakhono okufunda, kepha kufanele sisho ukuthi, ukuzijwayeza umbandela wokuhlola iqiniso, ungalandeli umkhuba we-“master”, ezinye izenzo zenza okungalungile, kungaba umkhuba wokulimala kakhulu, okulandelayo kwahlanganisa uhlu lwezinto ezivame kakhulu Ukunyakaza okungu-4 ukulungisa izindlela zokuqeqesha, iqembu lokuqina libhala ngokushesha amanothi.
1. Ukuphusha
Izitshudeni zokuzivocavoca kungenzeka ukuthi azikenzanga ukusunduza, ukusunduza kwezingxenye zokuzivocavoca: amandla aphezulu omzimba, isifuba, ingalo, umnyombo.Price wrong wrong cause: periarthritis of shoulder, round shoulder.
Indlela ejwayelekile yokuqeqeshelwa ukusunduza: okokuqala, isisu siyaqina, izinqe zibambekile, isifuba siphakamisa ukugcina izindwani zamahlombe zizinzile, umzimba ezinhlangothini zombili zezandla ubanzi kancane kunesikhundla sehlombe, izingalo kumele zibheke phansi. Qaphela ukuthi lapho uvuka, ingalo yakho akufanele iqonde, igobeke kancane, futhi lapho uwe phansi 2 amasentimitha amathathu, umzimba wakho kufanele uzinze futhi uhambe kancane, futhi ungapheli amandla.
2. Ukuhlala phansi
Indawo lapho abantu abahlala khona bezivocavoca kakhulu yilezi: isisu Umkhuba ongalungile ungaholela kulokhu: isifo somgogodla, ukuqina kwesisipha se-hip flexor, kanye ne-herniation ye-lumbar disc.
Indlela yokuhlala ejwayelekile yokuzivocavoca: sebenzisa isisu, ungaphoqeleli intamo, indawo engemuva emuva idinga ukunamathela emhlabathini ngomzimba ndawonye, ukuze isisu, bese siwela kancane, kuze kube yilapho ihlombe liwela phansi, ukuze yenza isisu sigcine isimo siqinile, futhi sidinga ukugxila ekuqondeni kwezandla, amehlo nokuphefumulela ngaphandle, siphefumulele ukuthi sikuphi.
3. Amapulangwe
Izingxenye zokuzivocavoca zeplank: umzimba wonke, isivivinyo esikhulu sokuhlushwa.Ukuzilolonga okungalungile kungaholela ku: okhalweni, ukulimala ehlombe.
Indlela efanele yokuzivocavoca yokwesekwa kweplangwe: qala uqinise isisu nesinqe, bese uphakamisela phezulu umgogodla we-thoracic, bese ugcine ihlombe lizinzile. Lapho sikwenza, kufanele sinake ikhanda, izinqe kanye nomhlane ukuze sihlale kulayini oqondile, nentamo iphakeme futhi iphefumule ngisho nokuphefumula.
4. Ukuphakanyiswa kohlangothi lwama-dumbbells
Indawo yokuzivocavoca ye-dumbbell side evundlile indawo yilezi: ihlombe Yenza okulandelayo ngemuva kokubi okungalungile okubangelwa: i-shoulder bursitis, i-biceps ukuvuvukala.
Indlela efanele yokuzivocavoca yokuphakamisa uhlangothi lwe-dumbbell: ngemuva kokuthatha i-dumbbell, gcina iso lesibhakela phansi lapho uphakamisa, isandla asikwazi ukuphakama kunendololwane, indololwane ayikwazi ukuphakama kunehlombe, ihlombe licwila emuva, ingalo ingagobeka kancane, lapho iphakamisa umoya ophefumula ingalo, lapho iwela ngokuphefumula kancane, igcine ijubane elizinzile, akumele icasuke.
Isikhathi Iposi: Jul-13-2021