Ukuqeqeshwa ngokuzikhandla ngaphambi nangesikhathi sokukhulelwa, uzothola umvuzo ngomsebenzi omnene. Yiqiniso, ukuthi ube "isikhundla esithakazelisayo", awukhombisi imithwalo ephezulu yenhliziyo, kodwa kukhona enye indlela yokukhulula umthwalo osuka emgodleni, phumula umhlane wakho ophansi futhi uthuthukise indawo ye-pelvic. Kulesi simo, abasizi bakho bayahamba, badonsa echibini kanye ne-fitball. Kuphathelene nokuzivocavoca ebhodini lokuzivocavoca kwabesifazane abakhulelwe ukuthi sizokhuluma namhlanje.
Okokuqala, sithatha isikhundla esifanele. Hlala ku- fitball , welula imilenze yakho ibe mkhulu kakhulu kune-pelvis. Ngokuyinhloko, ukuzivocavoca ibhola kubesifazane abakhulelwe kwenziwa lapho behlezi.
Ukuzivocavoca uhlezi
- IP - ehlezi ebhola. Izandla zakhe zikhululekile emadolweni. Ukunyakaza kwama-pelvic, gwema kancane ibhola phambili nangemuva. Imisipha yenkampani yokunyathelisa, isikhumba sikhipha. Ukuphefumula kubushelelezi, ukuhamba kuhamba kahle. Nciphise isitshalo bese uphonsa ikhanda lakho emuva, ngakho sisusa ukuhlupha entanyeni.
- Manje sithungula izinkalo ezinhlangothini, futhi sisusa ukungezwani kusuka okhalweni.
- Senza izinyathelo eziyindilinga ngebhasi, kwelinye nangakolunye uhlangothi. Sigxila emisipha ye-pelvic.
- Senza umqulu phambili, sikhwele amasokisi, futhi sibuyele emuva, sikhuphukele ezithendeni. Imithombo ebhola, ukuphakamisa izandla zakho ekushayeleni phezulu ekuphefumulelwe, nokunciphisa phansi ekuphumeni. Lokhu kusebenza kuvikela ukuvinjelwa kwemithanjeni ye-varicose, igcina amathole kanye ne-ankle ithoni.
- Siphumula ekusebenziseni okulandelayo ngebhola lenjoloba. Amandla agqoke ngemuva kwekhanda, sinciphisa ikhanda bese sakha i-arc ekuphumuleni, siphakamisa phezulu ekuphefumulelwe.
- Ukuphikisana. Amandla akha ifomu phambi kwakhe, njengokungathi ubambe ibhola. Jikela ngakwesokunxele futhi ngakwesokudla. Lo msebenzi uqinisa umshicileli.
- Sinciphisa isandla esisodwa, sikhulise enye. Yenza izintambo zibe ohlangothini.
Ibonisa ukulala phansi
- Silala phansi, sibeke imilenze yethu egobile ku-fitball. "Yamukela" ibhola ngezinyawo zakho ezinhlangothini zombili, futhi ubambe ngokulula. Lo msebenzi uqala imisipha ye-pelvic, iqinisa i-caviar, umshini wokunyathelisa.
- Sibuyela ezinyaweni ebhokisini. Siphakamisa amadolo, izinyawo ndawonye bese sakha "butterfly". Ekuphumuleni kwethu siqondisa imilenze yethu futhi siqhubekele ibhola phambili, ngokuphuza amanzi, sibuyisela ibhola, sibuyise imilenze futhi "kwi-butterfly".
- Ukuzivocavoca okulandelayo nge-ballball ballball kuyasiza kakhulu kumaphephandaba, esifubeni, izingalo nangemuva. Sithatha ibhola ngezandla eziqondile, siphakamise ngaphezu kwesifuba, silale phansi. Ngamandla wezandla siyifinyelela ibhola ekuphumuleni, futhi, siziphumule ngezandla zethu, siyancipha.
- Siphumule: imilenze iqondile, izandla kanye ne-fitball ibeke phezu kwekhanda kuya phansi. Sidonsa amasokisi kanye nezithende, izandla ziya phezulu. Sula umgogodla.
- Sibuyela esimweni sokuhlala. Sihlala emilenzeni egobile, i-fitball phambi kwethu, siyibamba ngezandla zethu. Khulisa i-pelvis, i-fitbol push bese ulula. Izandla nengemuva zisezingeni elifanayo. Siyaxosha, sinciphisa isikhumba, sithatha ibhola kithi. Sithula emuva. Exhale - phambili, ukuphefumula.
- Siphindaphinda ukuvivinya okufanayo, kodwa faka imilenze ngobubanzi ngangokunokwenzeka. Hlala phansi phakathi kwemilenze ekudoneni ibhola kuwe. Ukucindezeleka kususwe ngemuva.
- Asishintshi isimo. Sibeka isandla sokunxele ebhola, isandla sokunene sincishiswa ngesimo esigobile phansi. Hlala phansi phakathi kwemilenze bese ulula.
- Beka umti odongeni. Siya odongeni ngezinyawo zethu. Ibhola licindezelwe odongeni ngezinyawo zalo ziphakanyisiwe, "ukuhamba" odongeni ngaphandle kokukhulula ibhola phansi futhi phezulu. Ukuncintisana kususwa emathangeni, emathangeni.
- Siphakamisa imilenze eqondile nebhola bese sizama ukuphumula kule ndawo. Gcina imilenze ehlanganisiwe imizuzu eminingana. Ukuzivocavoca kuyasiza kakhulu ekusakazeni emilenzeni.
Ingabe lezi zivivinyo zivame izikhathi eziningana ngeviki, mhlawumbe zingenalutho emathunjini amancane. Kodwa-ke, ungaphelelwa yisikhathi: uma uhlangabezana nanoma yikuphi ukukhathazeka, yeka ukuzivocavoca futhi uthintane nodokotela.