Uma sihlala, imisipha yethu isebenza njalo, kuphela lo msebenzi awusizuzi kakhulu. Ukuhlala amahora emsebenzini, imisipha yethu, ngenkathi igcina isimo somzimba, isuke ingezwani, okumele isuswe ngosizo lokuzivocavoca.
Isethi elula yokuzilibazisa kuzokuthatha imizuzu engu-10 nje kuphela, kodwa kuzokhipha ukukhathala kuwo wonke amahora okusebenza kosuku.
Ukuzivocavoca ukuphumula imisipha kuzokwenza kube lula, kuvumelana nomsebenzi wesimiso sezinzwa, ubuyisele amandla alahlekile. Ngesikhathi sokuzivocavoca kubalulekile ukunaka nokuphefumula: ukunyakaza kumele kubonakalise ukuphefumula kwakho, ukufaka umoya kudinga ukujula, ngaphakathi esiswini, ukuphumula kancane ngekhala lakho, njengokungathi ukucindezela konke ukukhathala ngaphandle kwakho.
Isiyinkimbinkimbi sokuzivocavoca
- I-FE - ukuma, izinyawo ebubanzi besifuba, izinyawo ngokufana. Ingemuva iphansi, i-vertex isetwe phezulu. Ngomoya, phonta emuva - vula, nge-exhalation - nxazonke zakho, thuthukisa izandla zakho phambili. Hambisa isigqi sokuphefumula, kancane kancane ukwandisa ukuphakama nokuphakamisa izandla zakho ngaphezulu.
- Vula izandla ngesandla, hlanganisa izandla phezu kwekhanda lakho. Gcoba ikhanda lakho ngezindwangu zakho, izandla zakho zihlangene. Ngomoya ophuthumayo oncike ngakwesokudla, ngokuphefumulelwa - enkabeni, nge-exhalation - ngakwesobunxele, ngokuphefumulelwa - isikhungo. Ngomusa ugijime ukusuka kolunye uhlangothi. Buyela esikhungweni, ngokuphefumula, wehlisa izandla zakho.
- Thatha umoya nokuphefumula kahle ugobe phambili nangaphansi, uphumule imisipha yakho yangemuva. Ngokungafaki, ukuhamba ngokuphindaphindiwe kwe-back back. Sula izandla zakho phezulu, nge-exhalation, uphinde wehlisa izingalo zakho uphinde uphenduke phansi, bese uphakamisa. Yenza kathathu, bese uhlehlisa phansi, faka izandla zakho phansi, uphendule ngezinye izindlela imilenze yakho bese uguqula umzimba.
- Gcina imilenze yakho emuva futhi izingalo zakho ziqhubeke. Qhubeka ukuhamba ngezinyawo zakho endaweni yezinja zenja. Ezinyathelweni ezincane, sondela ezandleni.
- Beka izinyawo zakho ububanzi, izinyawo ngokufanayo, uphonsa izandla zakho phansi, uhumushe, uphinde uphume emhlane. Vula ngokukhululekile futhi nxazonke.
- Hlaziya umzimba, ngokungafani ukugoba imilenze emadolweni bese uguqula umzimba ukusuka kolunye uhlangothi. Emuva, intamo ikhululekile, izingalo zishaya ngokukhululekile, njengokungathi uthola uphawu lokungapheli phansi.
- Hlala phakathi nendawo, vula isifuba sakho, nge-exhalation, thuthela izandla zakho emuva. Amandla asuka emuva, ngaphansi kwezinyawo zakho, isisu phakathi kwamathanga. Buyisa izandla zakho phambili, ngezinyathelo ezincane ubuyele ezinja zibheke phansi bese uqhubeka nokuhamba endaweni.
- Nge-inhalation, welula emasokisi, uguqe ngamadolo, uphefumule, uqondise izithende phansi. Bheka izandla, hamba phambili ngonyawo lwakho lokunene, wehlisa ibhande lakho langakwesokunxele phansi. Phakamisa umzimba, faka izandla zakho ekukhiyeni, qinisa isisu sakho. Nge-exhalation, phonsa i-sacrum phambili, wehlisa isikhumba phansi, uvule isifuba. Beka izandla zakho phansi, phonsa umlenze wakho onyaweni. Vula izithamela ngakwesokudla, vula umzimba ngemuva kwesandla sakho sokunxele emuva. Hambisa isandla emuva futhi phezulu - welula ngemuva. Buyela ekuhlaselweni, phakamisa izandla zakho phansi.
- Yiya ebhajeni, uphonsa iziqhenqo zakho phansi, isisindo somzimba ezandleni eziqondile kanye namasokisi. Bend back, faka isikhumba esifubeni, wehla ku-pose kuwo wonke ama-four, ubuyele emuva ukuze inja ibheke phansi.
- Sihamba lapho, siguqa ngamadolo futhi silula. Uma sishaywa umoya, sishiya iminwe phansi, siphumelele esithendeni. Ekuvuselelweni kwe-shazi ezandleni, umlenze wesokunxele uqhubeka phambili, uhlasele. Yehlisa idolo lakho langakwesokudla phansi, uqondise umzimba, ubambe izandla zakho ekukhiyeni. Nciphisa isikhumba, izandla zibuyele emuva - vula isifuba.
- Gwema phansi izandla zakho phansi, vula izinyawo zakho ngakwesobunxele, uphendule icala. Yelulela isandla sakho sobunxele, ubuke iminwe yakho, isandla sokuphumula sibuyele phezulu, sula emva kwesandla. Buyela ekuhlaselweni, phonsa phansi - ungene ezinja zibheke phansi.
- Izinyathelo ezikhona, ukuphefumulela, iminwe ephakeme, ukuxhuma izithende phansi. Yehla emadolweni akho, ugobe phezu kokuphefumula kwakho, ujikeleze emuva uma uphuma. Qhubeka ukuthwala umhlane wegagasi.
- Nge-exhalation, wehlisa isifuba sakho phansi, izandla zihamba phambili. Phindela emuva ekuphumeni, phonsa phezulu umoya wakho.
- Yehla emphakathini wengane - phumula.