Nangona kunjalo, ukuma nkqo yenye yeempawu ezahlula abantu kwezinye izilwanyana. Kodwa emva kokuba umntu emi nkqo, ngenxa yesenzo somxhuzulane, kwabakho iingxaki ezintathu:
Enye kukuba ukujikeleza kwegazi kuyatshintsha ukusuka kwicala elithe tye ukuya kwelinye
Oku kubangela ukunqongophala kwegazi eliya engqondweni kunye nobunzima benkqubo yentliziyo. Ukukhanya okubangela impandla, isiyezi, iinwele ezimhlophe, ukungabikho komoya, ukudinwa lula, ukwaluphala ngaphambi kwexesha; Ezona zinzima kakhulu zisengozini yesifo sobuchopho kunye nesifo sentliziyo.
Okwesibini kukuba intliziyo namathumbu ayahamba phantsi ngenxa yomxhuzulane
Ibangela izifo ezininzi zesisu nezentliziyo, yenza ukuba isisu nemilenze zihlale zinamafutha, ivelise umgca wesinqe kunye namafutha esiswini.
Okwesithathu, phantsi kwesenzo somxhuzulane, izihlunu zentamo, igxalaba nomqolo, kunye nesinqe zithwala umthwalo ongakumbi.
Kubangela uxinzelelo olugqithisileyo, kubangela ukuxinana kwemisipha, umqolo wesibeleko, umqolo we-lumbar, igxalaba kunye nezinye izifo ziyanda.
Ukuze woyise iziphene ekuphuhlisweni komntu, akunakwenzeka ukuthembela kwiziyobisi zodwa, kukuzivocavoca umzimba kuphela, kwaye eyona ndlela ilungileyo yokuzilolonga kukuma ngesandla komntu.
Ukunamathela kwixesha elide kumgaqo oqhelekileyo izitendi zentlokoingazisela ezi zibonelelo zilandelayo emzimbeni womntu:
① Izitendi zezandla zikhuthaza ukujikeleza kwegazi, zikhawulezise imetabolism kunye nokukhupha ubuthi emzimbeni
② Ukuma ngesandla kukhuthaza ukuhamba kwegazi ebusweni, kususa ubuthi emzimbeni kwaye kuthintele ukwaluphala
Kwiminyaka engaphezu kwewaka eyadlulayo, isazinzulu sezonyango saseTshayina uHua Tuo sasebenzisa le ndlela ukunyanga izifo nokuzigcina sisempilweni, waza wafumana iziphumo ezimangalisayo. UHua Tuo wadala imidlalo yenkukhu emihlanu, kuquka umdlalo wenkawu, owawudwelisa isenzo sokuma ngesandla.
③ Isandla singalwa nomxhuzulane kwaye sithintele ukuwohloka kwamalungu omzimba
Abantu kubomi bemihla ngemihla, emsebenzini, ekufundeni, kwimidlalo nakwezolonwabo, phantse bonke bangumzimba othe tye. Amathambo omntu, amalungu angaphakathi kunye nenkqubo yokujikeleza kwegazi phantsi kwesenzo somxhuzulane womhlaba, bavelisa isiphumo esinciphayo sokuthwala ubunzima, kulula ukukhokelela kwi-ptosis yesisu, izifo zentliziyo kunye namathambo kunye namalungu.
Xa umzimba womntu umi ujonge ezantsi, amandla omhlaba awatshintshi, kodwa uxinzelelo kumalungu nakwizitho zomzimba womntu lutshintshile, kwaye noxinzelelo lwezihlunu nalo lutshintshile. Ngokukodwa, ukususwa kunye nokuba buthathaka koxinzelelo oluphakathi kwamalungu kunokuthintela ubuso. Ukuphumla kunye nokugoba kwezihlunu ezifana namabele, iimpundu kunye nesisu kunefuthe elihle ekuthinteleni nasekunyangeni iintlungu zomqolo osezantsi, i-sciatica kunye ne-arthritis. Kwaye ukuma ngesandla ukuze ulahlekelwe ziindawo ezithile - ezifana nesinqe kunye namafutha esiswini nako kunefuthe elihle, yenye yeendlela ezisebenzayo zokunciphisa umzimba.
④ Ukuma ngesandla kunokubonelela ngeoksijini eyaneleyo kunye noxinzelelo lwegazi engqondweni, nto leyo eyenza ingqondo icace ngakumbi.
Ukuma ngesandla akunakwenza abantu baphile kakuhle kuphela, kodwa kukwanciphisa ngempumelelo ukuveliswa kwemibimbi yobuso kunye nokulibazisa ukuguga.
Isandla sokuma siluncedo ngakumbi ekuphuculeni ingqondo yabantu kunye nokukwazi kwabo ukuphendula. Inqanaba lengqondo yomntu kunye nesantya sokukwazi ukuphendula kumiselwa yingqondo, kwaye isandla sokuma sinokunyusa ukuhanjiswa kwegazi engqondweni kunye nokukwazi ukulawula ukuva phantsi kweemeko ezahlukeneyo.
Ngokweengxelo, ukuze kuphuculwe ubuchule babafundi, ezinye izikolo zamabanga aphantsi zaseJapan zivumela abafundi ukuba bahlale bebambe izandla imizuzu emihlanu yonke imihla, emva kokuba abafundi bebambe izandla beziva becacile emehlweni, entliziyweni nasengqondweni. Ngenxa yesi sizathu, izazinzulu zonyango zithetha kakuhle ngezandla.
Imizuzu emihlanu entlokweni yakho ilingana neeyure ezimbini zokulala. Amanye amazwe, afana neIndiya, iSweden ne-United States, nawo akhuthaze ngokukhutheleyo ukuba abantu babambe izandla imihla ngemihla.Isandla sokumaithandwa kakhulu kumazwe angaphandle.
Le ndlela inefuthe elihle kwimpilo kwezi mpawu zilandelayo:
Andikwazi ukulala ebusuku, ukulahlekelwa yinkumbulo, ukulahleka kweenwele, ukuphelelwa ngumdla wokutya, ukungakwazi kwengqondo ukugxila, ukudakumba, iintlungu zomqolo osezantsi, ukuqina kwamagxa, ukuphelelwa kokubona, ukuphelelwa ngamandla, ukudinwa ngokubanzi, ukuqhina, intloko ebuhlungu, njl.
⑤ Ukuma ngesandla kunokuthintela ukugoba kobuso kwiindlela ezilula zokuzilolonga zokuma ngesandla:
1. Yima nkqo, nyusa unyawo lwakho lwasekhohlo phambili malunga ne-60 cm, uze ugobe amadolo akho ngokwendalo. Kwizandla zombini, i-Achilles tendon yasekunene kufuneka yolulwe ngokupheleleyo;
2. Hlala phezu kwentloko yakho uze wolule umlenze wakho wasekhohlo umva ukuze imilenze yakho idibane;
3. Hamba kancinci ngeenzwane, qala ushukumise ii-degrees ezingama-90 ngasekhohlo, kwaye xa ufika kwindawo leyo, phakamisa isinqe kwicala elifanayo uze usibeke phantsi;
4. Emva koko hambisa iidigri ezingama-90 uye ngasekunene uze uphinde isenzo sangaphambili emva kokufika kwindawo leyo. Esi senzo kufuneka senziwe kancinci kathathu.
⑥ Ukuma ngesandla kunokuthintela ukugoba kwesisu
Phawula:
(1) Ixesha lokuqala lokwenza intloko kuya kuba buhlungu, kungcono ukwenza ngengubo okanye kwimathi yelaphu elithambileyo;
(2) Umoya kufuneka ugxile, kwaye lonke ulwazi lufanele lugxile embindini wentloko “kwindawo yeBaihui”;
(3) Intloko nezandla mazihlale ziqinile kwindawo enye;
(4) Xa ujika umzimba, umhlathi kufuneka uvalwe, ukuze kugcinwe ibhalansi;
(5) Akufanele kwenziwe kwiiyure ezi-2 emva kokutya okanye xa usela amanzi amaninzi kakhulu;
(6) Musa ukuphumla kwangoko emva kwesenzo, kungcono ukuphumla emva komsebenzi omncinci.
Landela la manyathelo ali-10 okuma ngezandla ukuze ufunde indlela yokufunda ukuma ngezandla ukusuka ekuqaleni de ube yingcaphephe yokuma ngezandla, ukuma ngesandla esinye, kwanokuhamba ngezandla zakho.
Ishedyuli yamanyathelo ali-10 yokuma ngesandla
1. Isitendi sodonga 2. Isitendi seCrow 3. Isitendi sodonga 4. Isiqingatha sesitendi 5. Isitendi esiqhelekileyo 6. Uluhlu olumxinwaisithende sesandla7. Isitendi sesandla esinzima 8. Isitendi sesandla esinesiqingatha sengalo enye 9. Isitendi sesandla esine-lever 10. Isitendi sesandla esinengalo enye
Kodwa qaphela la manqaku alandelayo: yitya nje uze usele ngaphezulu, musa ukuma ngentloko. Musa ukuma ngentloko xa usexesheni. Yenza ukuma ngentloko uze wolule kakuhle.
Zilungile kangakanani ii-handstands? Ngaba ukhe wayenza i-handstand namhlanje?
Ixesha leposi: Disemba-18-2024