Isiyinkimbinkimbi sokuzivocavoca umzimba kwabesifazane abakhulelwe
Ukuze ugcine imisipha ngethoni futhi njalo ube esimweni esihle, udinga ukuqhuba ukushisa kwansuku zonke .
- Ngaphambi kokwenza, gqoka izingubo ezikhululekile futhi uphumule. Ukuma kuwo wonke ama-four bese uqala phansi, ngokunye uphakamisa ingalo ehlukile nangomlenze ngangokunokwenzeka.
- Esikhathini esifanayo, sigoqa, bese siguqula emuva ephansi nangesikhulumi esiphezulu sokuphumula le ngxenye yomgogodla.
- Kusuka esimweni sokuma, sesifaka umlenze phambili, siwugoqa emadolweni. Ngakho-ke, imisipha engxenyeni yangaphakathi yethanga ne-perineum isondliwe kahle futhi iqiniswe.
- Ukuncibilikisa okhalweni lwakho odongeni, ukuhamba kahle, bese ukhuphuka futhi.
- Phakamisa izithende phansi, uhlale ezinzwaneni zakho, bese ubuyela esimweni sokuqala.
- Sihlezi esihlalweni esinomhlane oqondisiwe, sithatha izandla zethu ezinhlangothini. Kungenzeka ukusebenzisa ama-dumbbells alula.
- Uhlezi ekupheleni kwesihlalo, kufanele uguqe emuva. Izandla kulokhu ziphezu kwekhanda, okumele ziphonswe emuva.
- Ngokusabalalisa izingalo zakhe, ngezintende zezandla ezivulekile, ziphakamisa futhi zibaphansi.
- Senza i-mahi ngesandla, sithatha ama-dumbbells kuwo.
- Futhi ekuphetheni siguqa izimbambo zethu ezingalweni, sizibambe ezihlakalweni eziphambi kwethu.
Isiyinkimbinkimbi sokuzivocavoca ngesikhathi sokukhulelwa
Lezi zivivinyo ziwusizo ekuqedeni umuzwa wokukhathala ngemisipha eboshiwe okhalweni, intamo nemilenze yowesifazane okhulelwe.
- Ukuma ngamadolo ebhodini elithambile, ngokunye ukuphakamisa izitho zokunene nezesobunxele, ngenkathi ubheka phansi. Ukuzivocavoca kahle kukhulula umthwalo kusukela ngemuva.
- Siphuma, siguqa.
- Kusukela esimweni sokuma, siya phambili futhi sibheke emuva.