UMary Allen
Xa ukhwele, isihlalo sibalulekile ekukhweleni ngokuchanekileyo nangokuhambelanayo. Ukuba umkhweli akahlali ngokufanelekileyo, yonke intshukumo ayikwazi ukusebenza kakuhle. Njengomkhweli, ubusenza kakuhle isitulo somkhweli wakho, ngakumbi ekuqaleni. Abaqalayo baziqhelanisa ngakumbi ne-lunge de izihlalo zabo zenze umbono olungileyo kwaye ukhuselekile - ngaphezu kwako konke, nokuba zithini na iintambo. Kodwa nokuba ukhwele ngokukhuselekileyo, isihlalo somkhweli kufuneka sijongwe kwaye siphuculwe ngokuphindaphindiweyo. Le mithambo ilandelayo (yokolula) okanye imilinganiselo inokukuxhasa koku.
UkuPinkisha Amadolo
Abanye abakhweli bavame ukusebenzisa amadolo abo ukuze bafumane inkxaso engaphezulu. Bacinezela amadolo abo ehasheni, nto leyo edla ngokubangela ukuba batyibilike baye phezulu, njengoko besenza izithende zabo. Ukunqanda oku, ungazama ukuguqula isinqe sakho ukuze ukwazi ukuhlala ngakumbi kwiimpundu zakho kwakhona. Kulo msebenzi, hlala phantsi kwaye udibanise iinyawo zeenyawo zakho. Ngoku ngononophelo tyhala amadolo akho ezantsi de ube unokuziva ngokucacileyo ukolula kwaye ubambe malunga ne-10 ukuya kwimizuzwana engama-20, kamva ixesha elide. Qinisekisa ukugcina umqolo wakho uthe tye kwaye uhlale nkqo. Lo msebenzi ukhulula isinqe sakho kwaye wolule ngaphakathi kwamathanga akho.
Isitulo esigoso
Ukuba ufumanisa kunzima ukugcina isihlalo esithe nkqo, unokuqhelisela ukuhlala ngokuqaphela ngakumbi kumathambo esitulo. Ukwenza oku, hlala phantsi phantsi kwakhona, kodwa wolule imilenze yakho phambi komnye nomnye. Ngoku lungisa iinyawo zakho ngokutsalela iincam zeenzwane zakho kuwe. Ngokufanayo, lungisa umqolo wakho. Ukuhlala ngokuthe tye kuyadinisa, kodwa ngumsebenzi ololona ulungileyo wesitulo esichanekileyo somkhweli ehasheni.
Immobile Pelvis
Ingakumbi abakhweli abahlala kakhulu banengxaki yokuba kunzima kubo ukuhlala ngokuthe tye ngenxa yokuba indawo yabo ye-groin iqinile kwaye kunokubakho ukungabikho kwemisipha yomqolo kunye nesisu. Lo mthambo ulandelayo unokunceda ukolula i-groin kwaye ngaloo ndlela wenze i-pelvis ibe bhetyebhetye ngakumbi: Thatha umjikelo onzulu, uze ubeke idolo lakho phantsi. Umlenze ophakanyisiweyo uhlala kwi-angle efanelekileyo njengoko ungena kwi-stretch. Ngoku qiniseka ukuba ugcine isinqe sakho sithe tye kwaye uqinise isisu sakho. Yenza umthambo kumacala omabini.
Uncedo olukhawulezileyo lweSitulo soMkhweli oLungileyo
Kukho imimiselo ekhethekileyo yeendlela ezithile ezingachanekanga, njengesihlalo sokuhlala okanye isihlalo esiqhekezayo. Ngesihlalo sokuhlala unokubona ngokulula ingxaki kuba, njengoko igama libonisa, umkhweli uhleli ngokufana nesihlalo. Izithende azikho ngaphantsi kwezinqe, kodwa phambi kwazo, ukwenzela ukuba umkhweli ahlale kude kakhulu ngasezantsi. Le ngxaki inokulungiswa njengoncedo lokuqala ngokusebenzisa istirrups ezinde.
Oku kunokwenziwa kwakhona ngesitulo esiqhekekeyo kuba apha umntu okhweleyo uhlala ngakumbi emathangeni endaweni yeempundu zakhe. Oku kubeka wonke umkhweli kwindawo engalunganga. Umqolo ongenanto, izithende eziphakamileyo kakhulu kunye nomzimba ophezulu othambekileyo ziziphumo. Ukuthintela oku kungenzeki, i-stirrups inokufinyezwa.
Isihlalo seSlate
Isitulo esityekele kwicala elinye sinokubangela uxinzelelo kwicala elinye kumqolo wehashe. Ukuze kuhlawulwe oku, ihashe liya kuthatha i-posture yokukhulula ekuhambeni kwexesha. Oku kubangela ukuba umqolo wehashe ube goso. Apha kubalulekile ukufumana unobangela. Ngaba umkhweli udla ngokuba “goso”, ngaba zistirrups kuphela ezinobude obahlukeneyo, okanye ngaba ihashe linomqolo ogoso? Kuyacetyiswa ukuba udibane ne-osteopath apha. Ukulungisa isihlalo esine-buckled, i-exercises eyongezelelweyo inokunceda ukulungelelanisa izinqe kunye nokuqinisa imisipha engundoqo.
Ukufaneleka kwiSitulo soMkhweli
Ukuhlala uthe tye kunokuba yindinisa. Uxinzelelo lomzimba kufuneka lugcinwe ixesha elide ukuze uhlale ngokuchanekileyo. Ukuba kukho ukunqongophala kwezihlunu okanye amandla, kulula ukuwa kwaye ungaphinde unikele ingqalelo kwi-hip ethe tye, umqolo othe tye, imilenze ezolileyo, okanye ukuphepha umqolo ongenanto. Ngaba kwenzeka kuwe ukuba ekuqaleni kwesifundo sokukhwela ubeke ingqalelo ngokusondeleyo kuyo yonke into, wahlala kakuhle kwaye izinto zaba mbi kakhulu ekupheleni koqeqesho?
Ukongeza ekukhweleni ihashe, kuyacetyiswa ukuba wenze uqeqesho lwe-cardio (njengokubaleka okanye ukuqubha) kunye nokuzivocavoca ngamandla rhoqo kwizihlunu ezingundoqo.