Ukunciphisa: Ukuzivocavoca

Ukwehlisa (noma ukusula) akuyona nje ingxenye ephawulekayo kakhulu yezinhlelo zokuzivocavoca, kodwa futhi nesenzo esiwusizo esivelele esiziphethe kahle emzimbeni. Akudingeki ukuba ulandele isibonelo: izivivinyo zokulula ziyisisekelo se-yoga, futhi i-yoga inethonya elihle kakhulu emzimbeni nasemiqondweni.

Umthelela ochotshozayo

Amakilasi adalulayo akuyona nje ingxenye ebalulekile yokufudumala noma ukushaya, okukuvumela ukuba uphumule imisipha yakho futhi ngaleyo ndlela ugweme isifo sobuhlungu obuqinile ngemva kokuqeqeshwa. Umthelela wokuthulula izifundo emzimbeni womuntu ukhulu kakhulu:

1. Ukwehlisa izinyawo kunomthelela ovuthisayo wokujikeleza kwegazi ngisho nokujikeleza kwe-lymphatic.
2. Ngisho nezivivinyo ezilula kakhulu zokuqala zaBaqalayo zinomthelela omkhulu wokuphumula, ngakho-ke azikhululi nje ubuhlungu obungokwenyama, kodwa futhi nokuphazamiseka komzimba obangelwa ukucindezeleka kwesimiso sezinzwa noma isimo esicindezelayo.
3. Amandla alulayo azokuvumela ukuba uzizwe uncane futhi uguquguquke, ngaphandle kwalokho, ukuqeqesha okuqhubekayo kuholela ekugcineni kokuhle.
4. Ngisho noma uqhuba ukwelula ekhaya, lezi zivivinyo ziyoba nomthelela omuhle emzimbeni wonke futhi zizophuza kancane kancane inqubo yokuguga, ikuvumela ukuba ube mnandi iminyaka eminingi.

Uma usebenzisa umculo ophumuzayo wokwelula, amakilasi azokuholela ekuziphatheni okuzolile nokujabulisayo komoya.

Ukwehlisa: isethi yokuzivocavoca

Ngesikhathi uqhuba lo msebenzi, qiniseka ukuthi ubukela ukuphefumula kwakho: akudingeki ukuba ubambezeleke, kubalulekile ukuthi ibushelelezi futhi isigqi. Ngakho-ke, isakhiwo esiyinkimbinkimbi ngokwayo sinezivivinyo eziyishumi ezilula:

1. Ukuma ku-tiptoe, phakamisa izandla zakho uphinde usule ngokuthokoza, ngenkathi uphakamisa izingalo, amahlombe nesifuba. Bamba imizuzwana engu-5.
2. Ngenkathi umile, faka izandla zakho ngemuva kwakho, faka izintende zezandla ukuze uzikhiphe, uqinise isisu, uzame ukufika ngemuva kwenkaba, futhi ubeke phambili ngokuphansi ngangokunokwenzeka. Ingemuva kufanele ibe flat, hhayi rounded! Bamba isikhundla samasekhondi angu-15-20.
3. Kusukela endaweni yokuma, bhonqa amadolo futhi ulonde phambili, kule ndawo, thinta phansi ngezandla zakho. Ngemuva kwalokho, vula amadolo akho bese ubamba isikhundla semaminithi angu-15-20. Bese uphonsa emuva bese ugoba kancane imilenze yakho ukuze ubuyele esimweni sabo sokuqala.
4. Vuka kancane, udwebe esiswini sakho, ubeke imilenze yakho bese uphakamisa isifuba. Beka isandla sakho sokunene engxenyeni engenhla ye-hip yakho yesokudla, uphakamise isandla sakho sobunxele phezulu ngenhla kwekhanda lakho. Phakamisa isandla sakho ngakwesokudla, njengokungathi uzama ukusunduza udonga. Bamba imizuzwana engu-15, bese ubuyela esimweni sokuqala. Phinda usebenze ngenye indlela.
5. Beka izinyawo zakho ngokubanzi kunamahlombe akho, izintende ezisezingeni phansi. Ngomlenze wakho wokunene, slide eceleni, phonsa umlenze wakho wesobunxele (ungaphakamisi isithende phansi). Bamba imizuzwana engu-15.
6. Themba ngemuva kwakho, phonsa idolo lakho lesokudla esifubeni sakho bese ulibamba imizuzwana emihlanu. Phinda ngomlenze oqondile emasekhondini angu-10. Yenza ngomlenze wesobunxele.
7. Themba ngemuva kwakho, amadolo womabili adonsela esifubeni, ngenkathi eguqa ikhanda lakho. Bamba imizuzwana engu-15.
8. Themba ngemuva kwakho, amadolo womabili adonsela esifubeni, uthathe izinyawo ngezandla zakho. Kancane kancane uqondise imilenze yakho (noma uqale - kuze kube sezingeni eliphezulu). Bamba imizuzwana engu-15.
9. Hlala phansi eTurkey, unyakaze ikhanda lakho eceleni, uzame ukukubeka ehlombe lakho. Bamba imizuzwana engu-5. Yenza ngakolunye uhlangothi. Phinda kabili.
10. Hlala phansi eTurkey, vula ikhanda lakho bese uhlola phezu kwehlombe lakho. Bamba imizuzwana engu-5. Phinda ngaphesheya.

Ngandlela-thile, abaningi basebenzisa isisindo sokulahlekelwa isisindo - ngokwesibonelo, ukuwelula njalo imisipha yamathole emilenze, uzonciphisa ivolumu yabo! Ngokufanayo, isebenza kwezinye izingxenye zomzimba.