Uvakalelwa njani xa uvuka? Umzimba omzimba kunye nomva? Ukuba ngaba kunjalo, kunokuba kunzima ukuba ulungele ukusebenza, kuya kufuneka usebenze umzimba ukuze uvuseleleke kalula umzimba. Baya kuphucula ukujikelezwa kwegazi emzimbeni wakho, kwaye uya kuziva unamandla kwaye unamandla yonke imihla. Yenza le mizuzu eyi-15 ukufudumala rhoqo, uze uqaphele indlela ukuguquguquka kwakho kunye namandla kuya kuphucula ngayo, kunye neentloko kunye nentlungu.
Iphoseflyfly
A. Ulale embhedeni kwicala lakho lesobunxele, uguqa ngamadolo kwinqanaba lama-90 degrees. Gudla iingalo zakho phambili ukuze zilandelelanise.
B. Thatha umoya ophefumlelweyo, uze uphume kwaye uphephe iisisu zomzimba. Musa ukutshintsha i-pose, qala ukujikeleza ngakwesokudla. Okokuqala ukuya kwindawo apho iingalo nemilenze iya kuhanjiswa kuyo.
C. Qhubeka uhamba uze ufike izandla zakho neenyawo kwi-mattress. Emva koko phinda inkutha ukuya kwelinye icala. Yenza lo msebenzi ngaphezulu ezili-10.
Iinzuzo: Ukufudumala kweemisipha zangemuva, amahlombe nentamo, kunye nesicindezelo esiswini.
Ikati Pose
A. Beka izandla zakho embhedeni, intloko ifanele ibe kwintamo yentamo, kunye nomva - kwindawo engathathi hlangothi (ayilunganga kwaye ingagqitywanga). Isandla - kwinqanaba lephepha, iminwe ibhekise phambili.
B. Vulela kwaye uphononise ngokukhawuleza umva. Hlaziya isisu sakho, welula amahlombe akho kwaye welula intloko yakho kwisilwanyana. Khangela phambili njengebhola elihle.
C. Ekuphumeni, phakamisa umqolo ukuze umlenze uphelelwe kwisiqwenga, inqanawa kufuneka iqondiswe kumattile, njengekati elitsha elivusayo. Phinda uphakamise izikhathi ezili-10.
Iinzuzo: Ukufudumeza kweemisipha zomqolo kunye nesisu esiswini ngexesha lokugoba umgudu. Yenza imizimba ekwazi ukuvusa umzimba wakho kalula.
Ukuwa ukusuka ebhedini
A. Hlalani emaphethelweni embhedeni, umqolo uphendule, zombini iinyawo kumgangatho malunga nomgama we-hip (ukuba unombhede ophezulu kakhulu, yenze lo msebenzi kunye nesihlalo). Beka izandla phezu kombhede ngasemva kweminqweno, iingcebiso zeminwe ekhomba phambili.
B. Hlala kwisibhedlele ngezandla zakho uze uthumele umzimba malunga ne-3-6 cm. Bend i-elbows uze unciphise umzimba wakho ngaphantsi uze udibanise i-angle engama-90 degrees.
C. Lungisa le ndawo embalwa imizuzwana. Emva koko buyele kwindawo yokuqala. Yenza le ntshukumo ezilihlandlo ezili-10, uze uphumle kancinci kwaye uphinde uphindwe amaxesha angama-10.
Iinzuzo: Ukuqinisa imisipha yamagxa, i-triceps kunye neengxubeni zesisu.
Izikwele ezidongeni
A. Hlala uze uncike umva wakho eludongeni. Imilenze ifanele ibe kwindawo yobubanzi bezintlu kwaye kumgama malunga ne-50 cm eludongeni. Hambisa umva wakho eludongeni, ngelo xesha uguqa ngamadolo. Ubonakala ubhala udonga. Kule meko, amadolo akufanele awele ngaphaya kweenzwane.
B. Bamba malunga nemizuzwana engama-10, uze ubuyele kwindawo yokuqala. Phinda ukunyuka 2 amaxesha amaninzi.
Izinzuzo: Ukuqinisa imisipha yezintlu, ezantsi ezisezantsi kunye nezibilini.
Ukuze ufezekise umphumo omuhle, kubalulekile ukufeza le ntlawulo ngokukhawuleza kunokwenzeka. Emva koko umzimba wakho uya kuhlala u-toned, kunye nomzobo-ngesimo esihle kakhulu. Emva kwakho konke, akubona bonke abantu abazenzayo ekuseni. Abanye abantu abakwenzi nto nhlobo. Ngoko ungakulibala ubuncinane kusihlwa okanye kusasa (ngokuthanda) ukukhahlela, ufike kwibhuloho okanye uphendule umshicileli. Oku kuya kunceda ukuphucula imeko yonke yomzimba wonke. Abantu abaninzi banenkxalabo malunga nomfanekiso, kwaye ukuba uhlala esondleni, ukuhlawulisa kukusindiswa kuphela kuwe.