Ukuhlala phambi kwekhompyuter yonke imihla ukusebenza, iintlungu zangasemva, intamo phambili ukwenza njani? Ngokukhula kweminyaka, ukuguga kwe-meridians, umzimba uqina ngakumbi nangakumbi ukwenza njani?

Kucetyiswa ukuba wenze uqeqesho oluthe kratya, yinto ebizwa ngokuba yi-tendon ende intshi, ubomi obude iminyaka elishumi! Kukho iinzuzo ezininzi zokolula:

I-1, uqeqesho olulula lunokunciphisa intlungu ebuhlungu ebangelwa ukuhlala ixesha elide, kodwa ukunciphisa ukulimala kwezemidlalo, ukuphucula ukuguquguquka komzimba kunye nokuguquguquka.

I-2, ukunyanzelisa uqeqesho olulula kunokukhuthaza ukujikeleza kwegazi, ukukhulula uxinzelelo kunye nokuxhalaba, kukwenza ukhululeke kwaye ukhululeke, ugcine uxolo kunye nethemba.

3, ukunyanzelisa ukolula kunokuphumza iqela lezihlunu zomzimba, ukolula ngaphambi kokuba ulale kunokozela, kukunceda uphucule ngokufanelekileyo ukuphuthelwa, uphucule umgangatho wokulala.

I-4, ukunyanzelisa uqeqesho olulula kunokuphucula iingxaki ze-posture ezibandakanya i-hunchback yesifuba, intamo phambili, i-posture yokuma ngokuthe tye, kodwa iphinde iphucule isalathiso sempilo yabo, amadoda kunye nabasetyhini abanakuphoswa!

Ubuchule bokuzolula:

1️⃣ Yonke imihla: Nokuba kusekhaya okanye eofisini, nyanzelisa ukolula uqeqesho yonke imihla ukuvumela umzimba ukuba uphumle ngcono kwaye uchache.

I-2️⃣ Khetha isenzo sakho sokwelula: ngokwemeko yakho yomzimba, khetha isenzo sakho sokwelula, nganye imizuzwana eyi-10-15 yokwelula, musa ukugqithisa, ukuze ungabangeli ukulimala.

Ndolula njani? Iseti ye-gifs yoqeqesho olululayo, sebenzisa imizuzu eyi-15 ngaphambi kokulala ukuze usebenze kanye, ukuze ukhululeke kwaye akukho mthwalo!

Isenzo 1, ukuma komntwana (bamba imizuzwana eyi-10, yenza amaxesha ama-5)

Inyathelo lesi-2. Bopha iingalo zakho ngasemva kwakho (bamba imizuzwana eyi-10, amaxesha ama-5 inye)

Isenzo sesi-3, ukuma kwebhabhathane (bamba imizuzwana eyi-10, yenza amaxesha ama-5)

Ukushukuma kwe-4, i-pine-legged-legged flexion kunye nokwandiswa (amaxesha ama-5 kwicala lasekhohlo nasekunene, imizuzwana ye-5-10 ixesha ngalinye)

Isenzo 5. Imilenze yokuhuka emva kokuguqa (amaxesha ama-5 kwicala lasekhohlo nasekunene, imizuzwana emi-5 ukuya kweli-10 ngexesha ngalinye)

Isenzo sesi-6, ukuginya okuncinci (bamba imizuzwana eyi-10, yenza amaxesha ama-5)

Intshukumo 7, ukuma kwenkamela (imizuzwana eyi-10, amaxesha ama-5)

Emva kweeveki ezimbalwa zokwelula, uya kubona umehluko kuwe, njengale: umzimba uthambile kwaye uguquguquke, kwaye intlungu yangasemva iya kuba ncinane kakhulu.