Imilenze emnandi neyincinci yinto ebalulekileyo yinto nawuphi na umfazi. Isibheno sabo siyafaneleka nangaliphi na ixesha-kungekhona kuphela ehlobo, xa sigqoka iingubo, iimpahla zokugqoka kunye ne-sarafans, kodwa nakusibusika, xa kusetyenziswa ijee eziqinileyo. Iinqumle ezintle ziphumo zesondlo esifanelekileyo kunye nokuzivocavoca.
Ngokuphathelele ukutya okunomsoco, zizenzele kwiinkonzo ezimbalwa - udle ngexesha elimisiweyo, udle ngokukhawuleza, uhlafune kakuhle kwaye ungadli ebusuku. Ukuzivocavoca umzimba sinokukhetha okubanzi - amachibi okubhukuda, iiholo zeempilo, i-yoga njalonjalo. Ukuba awukwazi ukufumana ixesha lalo lonke lemihla ngemihla uphikisana, ngoko indlela yokuphuma isebenza ekhaya. Abayithathi ixesha elide, kwaye ukuba uyayenza rhoqo, unako ukuhlala ulo hlobo. Ngokuqinisekileyo, indlela eya kwi-hilst and smart hips ilula, kodwa umonde nokunyamezela kuya kukukhokelela ekujoliswe kuyo. Sinikeza ubunzima bokuzivocavoca okulula kodwa okusebenzayo okuya kukunceda ubonise ubuhle beenyawo zakho.
Ukufudumala.
Ngoko, ngaphambi kokuba uqale ukuqeqeshwa kwamathanga amahle, kufuneka uyenze ukufudumala. Udinga ukufudumala imisipha yakho ngokufanelekileyo ukuphepha umonakalo. Yehla emlenzeni owodwa, ngoko ngowesibili kunye nakubini. Ukuba kukho intambo yokudumla - ukuyisebenzisa. Emva koko nyukela ezinzwaneni zakho uze uhla. Yenza oku kancinci amaxesha 10-15. Emva koko, ulala phantsi uze wenze "ibhayisikili" (bhonqa ngamadolo uze uwaphambuke njengokuba uhamba ngebhayisiki). Unokugqiba ukuqhutyelwa kwezikwere. Ngoku uye waya kwimisebenzi.
Ukuzivocavoca.
Ukuzivocavoca 1.
Lo ngumsebenzi wokuqeqesha ubuso bokuqala bamathanga. Sukuma uqonde, kunye nemilenze yakho yahlukana, iinzwane zakho zijika kwi-angle ye-45 degrees. Izandla zihamba phambili. Ngomqolo ochanekileyo ugoba phantsi, uguqa ngamadolo ukuze kwinqanaba elingaphantsi lamathanga lifana nomgangatho. Emva koko vuka. Yenza lo msebenzi izikhathi ezili-10. Ukuba kunzima - bambamba izandla kunye nenkxaso. Njengokuba amathanga akho akhula, qinisa umsebenzo-ngelixa ephantsi, gubungela imilenze yakho, wenze ama-knelo asheshayo kunye namancinci ajikeleze. Emva koko uyeke uze uzame ukubamba umzimba kule ndawo ngemizuzwana eyi-10. Buyela kwisikhundla sokuqala.
Ukunyanzelisa umsebenzi. Ekupheleni komsebenzi ngamnye, kufuneka usebenze ngokulula ukuze ukhulule ukuxhatshazwa kwiimisipha. Beka isandla sakho kwinqanaba, ugobe umlenze, ubambe ingalo ngasemva uze udonse isithende kwisitye. Ukubala ukuya ku-10, gcina le ndawo. Ungachukumisi isithende samatye, uze ungaguquli umva wakho. Emva kwithuba elithile, hlala kwi-tiptoe uze ulula isandla sakho phambili. Gcina imizuzwana emi-3 kwesi sikhundla.
Ukuzivocavoca 2.
Lo msebenzi uqeqesho lokuxhamla (zangaphandle) kwinqaba. Abaqalayo kufuneka benze iiseti ezi-2 ze-15 zokubuya, eziqeqeshwe-iiseti ezi-4 ze-20 zokubuya.
Yima eludongeni kwaye uncike kuyo ngezandla zakho. Nciphisa umlenze omnye ngapha nangapha ngaphantsi, imilenze yomibini iguqa ngamadolo. Yenza okufanayo ngomnye umlenze. Kwakhona kunzima kunzima-ukuphakamisa umlenze ochanekileyo.
Ukunyanzelisa umsebenzi. Hlalani e-legged-ligged. Thatha inyawo elinye ngezandla zombini uze uyikhuphe entloko. Bamba le ndawo iminyaka emibini. Yenza okufanayo ngomnye umlenze. Inketho yesibini. Thetha kumqolo wakho kwaye ugobe umlenze wakho wokunene, ufake isandla sakho sokunene emgangathweni. Ngesandla sakho sobunxele, sithatha idolo elichanekileyo kwaye uyisondle ngokukhawuleza ngakwesobunxele kunokwenzeka. Gcina amahlombe akho phantsi. Gcina le ndawo iminyaka emi-15-20 uze ubuyele kwindawo yokuqala. Yenza umsebenzi kunye nomnye umlenze.
Ukuzivocavoca 3.
Lo msebenzi uqeqesha umgangatho wangaphakathi wethanga. Abaqalayo banokwenza iiseti ezi-2 ze-15 zokubuya, kunye nabaqeqeshiweyo - iiseti ezi-4 zeempendulo ezi-20.
Ukulala emhlane wakho, ukuguqa ngamadolo. Unyathelo lokwahlukana luye lwasasazeka kangangoko kunokwenzeka, ucinezela phantsi. Beka phakathi kweenyawo ibhola okanye umsila oqinile. Ngoku ke vula iinyawo zakho kwiziko. Ukucoca isicindezelo esiswini kunye nokuchukumisa i-pelvis phantsi, ngokucotha ukuguqa ngamadolo, ukucima imisipha yomda wangaphakathi wethanga.
Ukunyanzelisa umsebenzi. Hlala phantsi, udibanise iinyawo uze ucinezele ngamadolo akho phantsi kunye neentonga zakho. Hlalani kule ndawo imizuzwana embalwa. Inketho yesibini. Sukuma, amadolo aguqa. Phefumula ngokukhululeka. Beka unyawo lwakho lwesobunxele phambili ngezandla zakho zezandla, izandla ezandleni lakho lokunene. Ncika phambili, uze uthathe amahlombe akho. Hlala kule ndawo malunga nemizuzwana engu-15-20, uze uphinde ulandele enye indlela. Yaye inxaxheba yesithathu - yimile, imilenze ibanzi ngokubanzi. Bend umlenze wesobunxele emadolweni, udlulisele ubunzima kuwo. Beka unyawo lwakho lokunene kwisithende, uthathe inzwane phezu kwakho. Gcina umva wakho ngqo, izikhwebu emva, umzimba uqhubele phambili kwaye unamathele esifubeni sakho. Ubambe isikhundla semigqa ye-15-20, uze uphinde ulandele ngenye indlela.
Ukuzivocavoca 4.
Lo msebenzo ngowomgangatho ongaphantsi kwamathanga kunye nemisipha yamatye. Qinisekisa ukuba imisipha osebenza kuyo ixhala.
Thetha kwisisu sakho, cofa iqhosha lakho phantsi. Beka izandla zakho kunye namacala, iintende. Ukude udibanise imilenze yakho, uyibhuqe phantsi, amadolo aphelile. Ngoku, ngokuhamba okuncinci ukusuka kwi-hip, sasaza imilenze yakho ububanzi kwaye ububanzi baze bayeke. Yeka imizuzwana embalwa, ubuyele kwindawo yokuqala. Hlaziya. Hlaziya kwaye wenze umlinganiselo wesibini.
Ukunyanzelisa umsebenzi. Zala phantsi ngakwesokhohlo sakho, susa isandla sakho sokhohlo uye phambili kwaye usibekele intloko kuyo. Phefumula ngokukhululeka. Gamba umlenze womlenze okhohlokileyo unyawo kwaye unyuse umlenze wancinci ukuya kwindawo. Khanyisa ngokukhawuleza izitya zakho phambili kwaye uzixhume. Musa ukugoba. Yibambe iqhosha lemizuzwana embalwa kwaye uzame kwakhona. Emva kwaloo ndlela ngenye indlela.
Emva kweseshoni yokuqala ungayiva intlungu kwiimisipha. Musa ukukhathazeka, oku kukuphawu oluhle, oko kuthetha ukuba imisipha yakho isebenze kakuhle. Yiya kwinjongo yakho, ungawuvali umgwaqo, kwaye imilenze yakho emilenze kunye namathanga aqiniweyo akayi kushiya nabani na ongenamdla. Ukuqeqeshwa kwamathanga amnandi kukunceda! Yiba mnandi!