10 IMITHETHO YEGOLIDE YOKUVIKELA IMPILO YAKHO YASEMVA
- Ungami.
- Gcina ukhalo nomhlane uqondile.
- Unganciki phambili uma ucosha okuthile phansi, squat down.
- Ungakuphakamiseli izinto ezinzima.
- Hlukanisa izisindo ozithwele ngesigamu futhi uzigcine ziseduze nomzimba wakho.
- Gcina ukhalo lwakho luqondile ngenkathi uhlezi futhi uthole ukwesekwa kwenye indawo ngomhlane wakho.
- Ungawagcini amadolo akho eqinile ngenkathi umile.
- Goba imilenze yakho lapho ulele, ungayigcini ishubile.
- Yenza ezemidlalo ezifana ne-freestyle nokubhukuda kwe-backstroke, ukuhamba nokugijima.
- Yenza izivivinyo ezivamile zokuqinisa imisipha okhalo lwakho.
IZIZATHU EZILUNGISELELA UMHLABA WEZINKINGA ESAKALO
1. Imikhuba yokuphila neyomsebenzi eyinselele:
- Ifinyelela ngomthwalo osindayo.
- Ukusebenza ebhentshini eliphansi kakhulu noma eliphakeme kakhulu.
- Uhlezi ngaphandle kosekelo.
- Ukuphakamisa into ekude.
2. Ukulala okungafanele:
- Umatilasi oqine kakhulu ushiya indawo elumbar ingasekelwa.
- Umatilasi othambile kakhulu unyusa ijika okhalweni.
3. Accidents.
4. Ukulahleka kokuvumelana nezimo.
5. Ukuncipha kokufaneleka komzimba.
6. Other causes:
- Izinkinga ezihlobene nokuzalwa.
- Izinkinga ze-metabolic, izifo, izimila.
- Izinkinga ze-Psychosomatic.
- Ukubhema kanye nengcindezi.
UKUMA OKUFANELEKILE
Ungalokothi ukwenze:
- Ungahlali ngokunqena noma uncike phambili.
- Ungagobi uye phambili kusukela okhalweni ngenkathi wenza umsebenzi.
- Ungahlali endaweni efanayo isikhathi eside.
Do:
- Hlala eduze kwedeski ngenkathi usebenza kulo.
- Izinyawo zakho kufanele zibe phansi ngesikhathi uhlezi.
- Kufanele kube khona ukwesekwa kwe-lumbar ngemuva kwesitulo sakho.
- Sebenzisa ukusekela kwe-lumbar lapho ushayela.
IZICI ZESIHLALO SOKUSEBENZA ESIFANELEKILE
- Isistimu yokulawula i-hydraulic.
- I-backrest elungisekayo.
- Amaphivothi okunyakaza phambili nangemuva.
- Isihlalo esingalungiseka.
- Ingxenye yosekelo olususekayo.
- Usekelo lwasemuva oluvikela ijika le-lumbar lemvelo.
- Ubude besihlalo obulungisekayo.
- Indawo yokuhlala engatshekiselwa phambili.
INDAWO YOKULALA
Ungakwenzi:
- Ungasebenzisi ama-bearings ashintsha umumo.
- Ungalali endaweni efanayo isikhathi esingaphezu kwamahora angu-7-9.
Yenza:
- Khetha umatilasi wokuqina okulungile.
- Umbhede kufanele ube banzi.
- Lapho uvuka embhedeni, jikela ohlangothini lwakho, uhlale phansi futhi usukume.
ISIME ESIMILE
Ungakwenzi:
- Ungagqoki izicathulo ezinezithende eziphakeme kakhulu noma izicathulo eziyisicaba.
- Ungami endaweni efanayo isikhathi eside.
- Ungami unemisipha yesisu exegayo kanye nokhalo oludlulele.
- Ungasebenzi ngokugobela phambili kusukela okhalweni.
Yenza:
- Shintsha isisindo phakathi kwemilenze.
- Gcina ibanga phakathi kwezinyawo.
- Lungisa ubude bokusebenza obulungele ukhalo.
- Qiniseka ukuthi umhlabathi awuqinile kakhulu.
UKUPHUMULA ISISINDO
- Gcina ikhanda lakho libheke phezulu, vikela ukhalo lwakho.
- Gcina umthwalo useduze nomzimba wakho.
- Qinisekisa ukuthi umhlabathi usezingeni.
- Hlela kusengaphambili.
- Ungawususi umthwalo ngokushesha.
- Phusha esikhundleni sokudonsa.
- Phatha umthwalo ngaphambili uma kungenzeka.
