Isihloko sokuhlonishwa kwesilisa sasihlala futhi sihlala emasongweni amahle kakhulu. Kufanelekile ukuba nalokho, isibonelo, ukuba ogwini, owesifazane onenhlanhla uqoqa amakhulu ekubukwa kwemibono yabesilisa nabomona.
Njengomthetho, ezinkampanini zokugcina imitholampilo zonyaka wezihlobo zonyaka wasentwasahlobo zichichima abameleli besifazane ababuthakathaka, abahlupha abafundisi ngombuzo ofanayo nokuthi bangakhona isikhathi esingakanani ukupompa izintambo noma ukupompa izintambo okungenani inyanga ngaphambi kokuba kuvele umphumela oyifunayo. Umqeqeshi omuhle kufanele akuthukuthele, ngeshwa, inyanga, ngisho nokuqeqeshwa okujulile, akunakwenzeka ukuqhuma izintambo, lokhu kuzothatha izinyanga eziningana ukuqeqeshwa kanzima nokujwayelekile, kodwa uzobona izinguquko zokuqala emavikini angu-4-5. Ngakho-ke uma ufuna ukumangala yonke imbongolo eqinile ehlobo ezayo, bese uqala ukwenza imisebenzi elula manje. Futhi ungazami ukufunda ukuthi ungasheshe uphawule kanjani izintambo, futhi ulungele umsebenzi omude emzimbeni wakho. Ngendlela, ungakhohlwa ukuthi isigamu sokuphumelela sincike ekudleni kwakho, ngakho ubuyekeze ukudla kwakho futhi ususe konke ukudla okulimazayo.
Ukuzivocavoca okuphumelelayo kwamazinyo
- Ukukhipha . Sukuma uqonde, hamba uye esihlahleni, wehlisa amahlombe akho phansi, imilenze isakaze kancane kakhulu kunokuba ububanzi bamahlombe. Kancane kancane ugobe phansi phansi, udwebe kancane kancane, ubambe imizuzwana engu-3-5 bese ubuyela esimweni sokuqala. Yenza ukuphindaphindiwe kuka-20-25. Ngesikhathi sokuvivinya umzimba, qiniseka ukuthi amadolo awahambanga phambili ngezinzwane, kanti i-angle emilenzeni ayikho ngaphansi kwama-90 °, ngaphandle kwalokho umthwalo ohlangothini lwamavili uzohamba.
- Phakamisa unyawo lwakho phezulu . Yehla emadolweni akho kanye nezingalo eziqondile (ugcizelele emadolweni akho). Umlenze wesokunene, uguqe ngamadolo ngepeni lika 90 °, kancane kancane uphakamise kuze kufinyelele phansi, uhlale kule ndawo imizuzwana engu-3-5, bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-20-25 kumlenze ngamunye. Ngesikhathi sokuvivinya umzimba, qiniseka ukuthi awukhothameli esifundeni se-lumbar.
- Ukuphakamisa i-pelvis phezulu . Lala phansi, ubeke izinyawo zakho ububanzi bezinhlombe, izandla phezu kwesiqu. Khulisa kancane isikhwama esiphezulu futhi unciphise izintambo, hlala kule ndawo imizuzwana engu-3-5, bese ubuyela esimweni sokuqala. Yenza ukuphindaphinda kuka-20-30. Ngesikhathi sokuzivocavoca, qiniseka ukuthi ama-shoulder blade ahlale ecindezelwe phansi.
Ngokuvamile ukwenza lezi zivivinyo ezilula, ungalungisa umzimba wakho ukuze uqeqeshe kakhulu futhi uthole imiphumela yokuqala. Ungakhohlwa ukuthi ubuhle kudinga isikhathi esiningi nomzamo. Zibambisane, udle ngendlela efanele futhi ujabule ngemiphumela!