Ekuseni lixesha elifanelekileyo lokuqeqeshwa: ilanga alisebenzisi, kwaye uya kufumana i-vivacity yonke imini.
Hlalani kwindawo ekhululekile ngokubuya ngqo kwaye ugxininise ekuphefumlweni. Bala 10-15 imijikelezo yokuphefumula kwaye ume ngokukhawuleza.
- Joyina iintendelezo phezu kwentloko yakho kwaye uhlale phantsi, njengokungathi uhleli esihlalweni esiphakeme. Izandla zilula, i-coccyx-down, izama ukutsala i-back back. Hlalani kule ndawo 3-8 zokuphefumula
- Ukulungisa imilenze ngelixa uqhubeka ulula, ukhulule umzimba, uzame ngamandla kunokwenzeka ukuwufakela kwimilenze eqondileyo okanye ebolileyo. Ubambe ukuphefumula kwe-3-8.
- Beka izandla zakho phantsi phantsi kweelungu lamagxa, enye inyawo phambili phambili. Ukuthulula ngobumnene phakathi kweentende kunye ne-coccyx, hlala kwi-"hill" imijikelezo emithathu okanye emihlanu yokuphefumla.
- Xa uphuma, phakamisa uphinde ukhuphule umlenze owodwa. Gweba uze ugcine umgca ojikelezayo "i-stop-loin-dot phakathi kwe-intsika yesithsaba-isundu" ezimbini okanye ezintathu zokuphefumula.
- Yamkela i "swallow". Nangona uhlala uphefumula, zama ukululaza phakathi kweenyawo zokunxele (umlenze wecala) kunye nesithsaba. Hlalani kule ndawo ukujikeleza ezimbini okanye ezintathu zokuphefumla.
- Shiya umlenze wesobunxele-wehla, kwaye umlenze wokunene uguqe ngamadolo. Gudla izandla zakho phezulu, unike umzimba ube yindawo echanekileyo. Ngomoya olandelayo, wehlisa i-pelvis engezantsi, ukhulule izihlunu ze-perineum.
- Ukwandisa umzimba kwindiza enye kunye nemilenze yakho. Umlenze wesokunene ugobile kwi-angle yee-90 degrees, ngakwesobunxele ngqo. Thabatha izandla zakho emacaleni, phezulu-up (ezintathu okanye ezine ziphefumlelweyo)
- Ukulungisa umlenze wokunene. Bend ngakwesokudla, unciphise isandla sokunene kumlenze ongezantsi, ushiywe usondele phezulu emva kwentloko. Sula lonke iqhosha lasekhohlo ekuhambeni kweentshukumo ezine zokuphefumla.
- Gweba, uze ujike umzi kumlenze wesobunxele, ujikeleze unyawo olungasekhohlo lweenyawo ezisekhohlo. Ncike emlenzeni (umva ngqo). Ukuphumla kwesundu kwesandla okanye phantsi kwe-shin, ilungelo lokudonsa esibhakabhakeni.
- Bend umlenze wesobunxele emadolweni (angamazinga angama-90 angama-angle) kwaye welula phezulu ngentloko phezulu, vula umzimba ngakwesobunxele. Emva kokuba ulethe ihlombe elungileyo emva kwethanga lesobunxele, phinda iibhululo zibe yinto ephathekayo kwikosi kwaye ucinezele ngokulula isandla sesandla sakho kunye ne-three-volt-exhalation.
- Ukuwa phantsi komgcini (umlenze wokunene ugobile, ikhohlo elisekhohlo libuyiselwe emuva). Ngeentende ezantsi, zama ukunciphisa iminyango ngokuphantsi kunokwenzeka (imijikelezo emithathu-yokuphefumula emine). Musa ukuhamba ngokukhawuleza kwaye ugweme intlungu.
- Ukuba umzi-11 ubonakala kulula kakhulu kuwe, unokuyincinca ngendlela elandelayo: kunye nokuphumla kwesandla sakho sokunene emhlabathini, kwaye kunye nekhohlo lwakho uqondisise unyawo lwakho lwesobunxele uze ugobe unyawo lwakho emadolweni, zama ukuzisa isithende sakho emacaleni (imijikelezo emibini).
- Ukukhulula unyawo lwakho lwesobunxele uze ume kuma-ezine. Emva koko uye kwinqanaba "intaba" (jonga umsebenzi # 3). Yibambe kwimijikelezo ye-sodium-five breathing and gently go to your knees.
- Ukuba uziva udiniwe, unciphise iinqumlo zakho ezithende kwaye uphefumle ukuphefumla kwakho ezintlanu okanye ezisibhozo zokuphefumla. Lo msebenzi uya kunceda ukhulule kwaye ukhulule uxinzelelo kwimisipha.
Ngomthwalo ohlangothini lwesobunxele lomzimba, phinda ulandelelwano lwezinto zokuzilolonga ezintathu ukuya kwesithathu ngakwesokudla.
Uqeqesho luya kusebenza ngakumbi xa ubeka ingqwalasela kule mimandla yomzimba apho umsebenzi uqhubeka khona (ukuxhatshazwa okanye ukuphumla kwemizimba). Ngoko ke, nangaphambi kokuqala komsebenzi, zama ukwandisa inkululeko kwiingcamango ezikhwaza entloko yakho.
Ngokwezibalo, abaninzi abafazi abanelisekanga ngobukhulu becandelo elincinane lomzimba wabo (ubunqamlezo beentambo, izikhwebu kunye neentambo). Yenza njalo le nkathazo kwaye ngokukhawuleza uza kubona umphumo!