Yonke into eyenziwa entanyeni yenza ngcono phambi kwesibuko, ukuba, ngokwenene, kukho elo thuba. Oku kuyimfuneko ukuze uqinisekise ubungqina babo. Ukuzivocavoca kufuneka kwenziwe ngokukhawuleza, ukwenzela ukuba ungadonsa imisipha yentamo. Xa wenza iisetyhula kunye nentloko yokuthambekela, kuyimfuneko ukutshintsha "ukungahambi" kwamahlombe 'anokungahambi kakuhle' kwentamo. Ezi zivivinyo ezifanelekileyo ziya kukunceda ufikeleleke ukuqina kwe-muscle kunye nentamo eguquguqukayo:
- Thatha indawo yokuqala: uhleli, faka ingalo yakho ebunzini. Xa unxilongo, sondela intloko phambili, ngelixa kuyimfuneko ukuchasana ngoncedo lwesandla, kwaye xa uphunyezwe kwi-original state. Lo msebenzi kufuneka uphinde uphindwe amaxesha ama-5-7.
- Isikhundla sokuqala: ukuhlala okanye ukuma, izandla phezu kwesiqu. Xa unxilongo, pha kamisa amahlombe phezulu phezulu kwaye ubambe kule ndawo malunga nemizuzwana eyishumi. Xa uxhuma, kufuneka ukhulule, unciphise amahlombe akho uze uthathe umoya ophefumlelweyo. Imisipha entanyeni kunye nebhinqa lehlombe liphumle, izandla kufuneka zive Gcina le ndawo malunga nemizuzwana eyi-10-15. Phinda amahlanu ukuya kusixhenxe.
- Thatha indawo yokuqala: hlala phantsi uze ufake isandla sakho kwisithili sexesha. Xa uvuselela, kuyimfuneko ukutyhutyha intloko ngaphandle, ngelixa unxamnye nokuncediswa kwesandla. Ekuphumeni komlilo kubalulekile ukuba ubuyele kwilizwe lokuqala. Oku kufanele kwenziwe kwindlela eyahlukileyo. Phinda lo msebenzi malunga namaxesha ama-5-7.
- Thatha indawo yokuqala: ulele phantsi okanye uhleli phantsi. Ngaphakathi kwemizuzu engama-3-4 imizuzu ihlambulule indawo phakathi kwethambileyo kunye nethambo le-occipital, apho imisipha ikhona khona.
- Thatha i-rack enkulu. Ncipha phantsi intloko yakho kwisifuba ukuya kwindawo ephezulu. Emva koko pha kamisa intloko kwaye uyibuyisele kwi-aisle. Ezi zibonisa iimfuno zokwenziwa ngokukhawuleza kwaye ngokukhawuleza, into ebaluleke kakhulu akuyikutsala izihlunu. Emva kwenani elithile lokuphindaphinda, unokwenza okuthe xaxa, ngokukhawuleza ukhawuleze itempo kwaye usebenzise umgudu ongakumbi. Ngeemvakalelo ezibuhlungu okanye ukutshisa, into ephambili ayikukhathazeki, kwaye musa ukwenza i-jerks ebukhali. Ngethuba lo msebenzi, kufuneka ufikeleleke ekutheni uluthambo olungenabuhlungu nolunokuhamba. Kufuneka uyenze amaxesha 12-16.
- Khangela ngokukhawuleza ikhanda lakho ngakwesokudla uze ubheke ekona elide. Intloko ifakwe kwiphepha, uze uyijike phambili kwaye uthinte isifuba sakho. Vala le ndawo iminyaka embalwa. Emva koko phinda yonke into ukuya kwicala lasekhohlo. Ukuzivocavoca kunokwenziwa ngenye indlela: ukugcina intloko ngokuchanekileyo, ukuguqula umboniso kwi-left and back, ngelixa uphinda ngokunyuka kwengxabano.
- Isikhundla sokuqala: gcina intloko ngqo, ubuso obupheleleyo. Gcina intloko yakho kwelinye icala ngelixa ulibambe ehlombe lakho, uze ujikeleze intloko yakho kwindlela eyahlukileyo kwaye ucinezele ngokubhekiselele kwigxala lakho. Phinda usebenzise amaxesha amaninzi.
- Ubume obugcwele ubuso. Isithsaba sekhanda kufuneka senziwe kuqala ngesoloko, kwaye emva koko, ngokukhawuleza, ngokukwandisa kancane ububanzi bendilinga. Ukucaca, unokucinga ukuba umtya wesibambo uqhotyoshelwe phezulu kwentloko, kwaye ngoncedo lwawo udidi lweedrama lujikeleza, olukulo. Umsebenzi wakho onomsebenzi ukujikeleza le penzana. Ukuba umsebenzi uyenziwe ngokuchanekileyo, impumlo iyahamba, ngoko uphakamisa uphinde uhla, kwaye ungasecaleni. Ukuhamba kufuneka kuphuze.
- Nciphise i-chin yakho kwisifuba sakho uze uchaze isangqa esipheleleyo. Okokuqala, vula intloko kwihlombe elifanelekileyo, ngoko emva koko, emva kwiphepha lasekhohlo uze ubuyele kwindawo yokuqala. Emva koko kufuneka uguqule indlela. Yenza i-circles 12-16. Ngexesha lokuzivocavoca, gcina intamo ikhululekile kwaye utshintshe isikhokelo sokuhamba rhoqo.
- Yimani ngqo kwaye ukhulule. Izandla zixhomeke ngokukhululekile kumacala. Phakamisa amanxeba akho phezulu ukuya kunokwenzeka kwaye uwabuyisele, uze uwakhulule ukuze abuyele kwindawo yawo yokuqala. Ulo hlobo lufanele lwenziwe ngamandla ngamandla ngamaxesha angama-15-20 ngaphandle kokuphazanyiswa. Emva koko utshintshe isikhokelo sokujikeleza.
- Phakamisa iingalo zakho kumagxa akho uze uzibophe kwiindawo. Beka iintende zakho entloko yakho. Emva koko wolule nayiphi na indlebe kwiintendelezo. Kule meko, intamo ifanele ihambe, kwaye amahlombe ahlale engapheli. Lo msebenzi ukhuthazwa ukuphinda amaxesha angama-12 ukuya kwimiba nganye.
- Gcina intamo yakho ngqo kwaye uzame ukugcina. Yenza isangqa kunye nesinki kwinqanaba elincinci kwaye uchaze inani lesibhozo. Emva koko kufuneka wenze isangqa sonke sekhanda lakho kumahlombe akho kwaye ngaphandle kwekhefu.
Xa wenza uqeqesho oluthile, utyalo oluncinane luya kwenzeka. Akufanelekile ukwesaba, kuyimfuneko nje ukwenza ukuhamba ngokuthe ngcembe kwaye zihlandlo ezimbini okanye ezintathu kuphela. Ukusetyenziswa okusemgangathweni okuphezulu kwentamo kungenziwa xa uhleli kwaye umile. Kufuneka ukuba ukhethe indawo efanelekileyo kakhulu apho unako ukuphumla. Ukuba kukho impawu zokuqala zesisu, kufuneka uthabathe ixesha elifutshane, kwaye kamva unokuphinda uphinde uphinde usebenze.