Ukuzivocavoca kuya kunceda ukuba ususe amanxeba angaphezu kwamanani kwiinkalo zesikhumba. Ungabi nentshiseko kwaye uyenze ngamandla. Kungcono ukwenza okusemandleni akho, kwaye ngosuku olulandelayo ukwandisa kancane inani lokuphindaphinda.
Ukuzivocavoca ukwenza ubuxoki.
Umsebenzi wokuqala ulele phantsi, ngasemva kwakho Faka iinyawo zakho phantsi uze uguqe ngamadolo.Umele ubeke izandla zakho emzimbeni. Qalisa umsebenzi, ugube umzimba ukuze uthinte isithende ngesandla sakho. Kufana neziqhelo eziqhelekileyo, nje ulele phantsi. Ukuzivocavoca kwenziwa ukwenzela ukuba uthinte ngokuthe ngqo izandla zesithende seenyawo.
Umsebenzi wesibini - isikhundla esisezantsi sihlala sisinye.Siyasusa iifomo ngentloko. Buyela kwisikhundla sokuqala uze uphinde uqhube umqhubi wecala elinye - i-rightbow-knees knee. Ukuzivocavoca kuyacotha.
Umsebenzi wesithathu - isikhundla esingaphantsi komhlaba asitshintshi. Ukunciphisa umshicileli xa ujika umzimba njengokungathi uzama ukuchukumisa umgca wesigxina wesondo. Musa ukuphakamisa imilenze yakho phantsi. Buyela kwisikhundla sokuqala ulele kwaye uphinda usebenze kwelinye icala.
Umzimba wesine - ulale ngecala lakho lokunene, uguqa ngamadolo.Umilenze kufuneka ube kunye, wabeka isandla sokunxele kwindlebe engasekhohlo.Kuphakamisa inxalenye ephezulu ye-trunk ukusuka kumgangatho ophakamileyo kunokwenzeka.Chengisisa ukuba imisipha ye-oblique yomzimba ifanelekile kunokwenzeka.
Umsebenzi wesihlanu - isikhundla sesigxina sihlala silingana. Isandla sokunene sikhundla njengoko ukhululekile, kwaye isandla sokhohlo sikhiwe emva kwentloko. Khuphula umzi ophezulu kunye nomlenze wesobunxele phezulu, uze uphinde uphinde ulandele.
Umzi wesithandathu - ulala kwibhentshi yokuzivocavoca, imilenze kufuneka ibe phezulu. Beka isandla sokunxele kwindlebe ekhohlo, kunye nekunene kwindlebe yokunene. Ukuphakamisa umzimba ophezulu ukuze uthinte umgca wesokudla wesondo. Ukuzivocavoca kwaye uqhubeke uze udibanise kunye namadolo. Emva koko buyele kwisiqalo sokuqala uze uphinde usebenze ngenye indlela ecaleni lomzimba wakho.
Umsebenzi olandelayo uhleli - uhlale phantsi uze uthathe umthwalo. Hlala emva koko uze uphakamise iinyawo zakho ukusuka kumgangatho. Jikela umzi ophezulu ukuze umthwalo uthinte umgangatho kumacala omabini akho.
Oku kulandelwa oku kulandelayo xa kumile. Thatha i-barbell elula, uyibeke emagxeni nasentanyeni ukuze ihambelane nomgangatho. Emva koko vuka ngokuthe ngqo, faka imilenze ebubanzi beemigxa kunye necala. Ukuzivocavoca kwenziwa ngokukhawuleza. Buyela kwisimo sokuqala uze uphinde uphinde ulandele elinye icala.
Ukuba unethuba lokuqhuba ibha, yenza oku kulandelayo. Hlanganisa i-tourniquet. Phakamisa imilenze yakho esifubeni sakho, uguqa ngamadolo uze ujikeleze umzimba. Yenza usebenze ngokukhawuleza kwaye uphakamise amadolo akho phezulu. Yitshintshe umzimba ngexesha elifanayo njengokuphakamisa amadolo. Musa ukulibala malunga nalo. Yaye ukhumbule ukuba inani lokuphindaphinda uzibeka kuzo zonke izinto ezifanelekileyo. Ngale mizimba yokukhanya kunye neengcebiso zethu, ufunde indlela yokunciphisa ngokukhawuleza isisu kunye namagqabi. Sinqwenela ukuba usheshe ulahlekelwe isisindo kwaye uhlale unesimo!