Incazelo emfushane:

Izinhlelo zokusebenza

➢ Ucwaningo lwezokwelapha lubonisa ukuthi ngemva kwenkambo eyodwa yokwelashwa, ingakhuphula ngempumelelo imisipha engu-16% futhi inciphise amafutha angu-19% ngesikhathi esifanayo.

➢ Ukuzivocavoca imisipha yesisu, ukubumba umugqa we-vesti / ukuzivocavoca imisipha ye-hip, ukwakha ama-hip hips / ukuvivinya imisipha ye-oblique yesisu, nokubumba umugqa we-mermaid.

➢ Ukwenza ngcono izicubu zesisu ezixegayo ngenxa ye-rectus abdominis, kanye nokulolongwa komugqa we-vesti. Ifaneleka ngokukhethekile omama abanomjikelezo wesisu okhuphukile kanye nesisu esixegayo ngenxa yokuhlukaniswa kwe-rectus abdominis ngemva kokubeletha.

➢ Ukwenza kusebenze ukuvuselelwa kwe-collagen yezicubu zezicubu ze-pelvic eziphansi, qinisa imisipha yaphansi ye-pelvic exegiwe, ukuxazulula inkinga yokungena komchamo kanye nokungakwazi ukuzithiba, futhi ufeze ngokungaqondile umphumela wokuqinisa isitho sangasese sowesifazane.

➢ Ukuvivinya umzimba kuqinisa imisipha ewumgogodla, okuhlanganisa nesisu somgogodla omkhulu (i-rectus abdominis, i-oblique yangaphandle, i-oblique yangaphakathi, i-abdominis eguquguqukayo) kanye ne-gluteus maximus yomgogodla omncane.Amaqembu emisipha e-core angakwazi ukuvikela umgogodla, ukugcina ukuqina kwe-trunk, ukugcina okulungile ukuma, ukuthuthukisa ikhono lokugijima kanye nokunciphisa ithuba lokulimala, ukunikeza ukusekelwa kwesakhiwo kuwo wonke umzimba, futhi dala umzimba osemusha.

Izinzuzo

1. Ingasetha izindlela ezahlukene zokuqeqesha imisipha.

2. Izibambo ezikabili zilawula ngokuzimela ukuphuma kwamandla, izibambo zisekela umsebenzi ozimele novumelanisiwe; imingcele yokwelapha yazo zombili izibambo ingalungiswa ngokuzimela; ingasebenza abantu ababili ngesikhathi esisodwa, ilungele abesilisa nabesifazane.

3. Iphephile futhi ayihlaseli, ayisona okwamanje, ayiyona i-hyperthermia, ayishisi, futhi asikho isikhathi sokululama.

4. Awukho umbese, awukho umjovo, awukho umuthi, awuzivocavoci, awudli ukudla, Ukulala nje kungashisa amafutha kwakha izicubu zomzimba, kuphinde kubumbe ubuhle bemigqa.

5. Ukonga isikhathi nomzamo, ulele kuphela imizuzu engu-30 = 30000 ukufinyela kwemisipha (okulingana nama-belly rolls / squats angu-30000)

6. Kulula ukusebenza kanye nohlobo lwebhandeshi. Inhloko yokusebenza idinga ukubekwa kuphela engxenyeni yokusebenza yesivakashi, futhi ingaqiniswa ngebhande lemishini ekhethekile, ngaphandle kwesidingo se-beautician ukusebenzisa ithuluzi, elilula futhi elilula.

7. Ayivamisi, futhi inqubo ilula futhi inethezekile. Vele ulale uzizwe sengathi umsipha uyamunywa.

8. Ngesikhathi sokwelashwa, kunomuzwa wokudonswa kwemisipha kuphela, akukho buhlungu nokujuluka, futhi akukho miphumela emibi emzimbeni, vele ukwenze futhi uhambe.

9. Kukhona izifundo zokuhlola ezanele zokufakazela ukuthi umphumela wokwelapha uyamangalisa. Kuthatha kuphela ukwelashwa oku-4 phakathi kwamaviki amabili, futhi njalo ngemva kwesigamu sehora, ungabona umphumela wokubunjwa kabusha kwemigqa endaweni yokwelapha.

10. Uhlelo lokupholisa lokujikeleza kwamanzi luvimbela ikhanda lokwelapha ekukhiqizeni izinga lokushisa eliphezulu, okuthuthukisa kakhulu ukuzinza kokuphuma kwamandla.

Imininingwane

Umphumela Wokwelapha