Khangela ukuchaneka kokumisa
Hlala phantsi, phakathi kwesifuba nomlenze kufanele ufake ububanzi beentende zakho ezimbini.
Yiba ngumva wakho eludongeni ukwenzela ukuba umgama ukusuka eludongeni ukuya kwizithende malunga ne-7-8 cm. Ngendlela efanelekileyo yokumisa, intloko yentloko, amahlombe, iintambo ziya kuthinta udonga kunye nendawo phakathi kwodonga kunye nesinqe ayiyi kuba ngaphezu kobunzima besandla.
Yima kwindawo yakho eqhelekileyo kwaye ulinganise umlenze wakho. Emva koko pha kamisa isifuba uze ulinganise kwakhona. Ukwahlukana okubangelwayo kwaye ubonise uhlobo luni lomsebenzi okwenza izihlunu ze-posture enhle.
Imithetho yokwakheka komzimba
Thatha amahlombe akho emva, udwebe esiswini sakho, uphefumlele esifubeni sakho.
Gcina ikhanda lakho lichanekileyo: i-chin line kufuneka ifane kumgangatho.
Xa umile, gcina umqolo wakho ngqo
Xa uhamba, yenza amanyathelo okulinganisa okanye mfutshane, kodwa kungekhona rhoqo, kufuneka 'aphile'
Ukuguquka ngelixa uhamba, vula umzimba ngaphambi kweemilenze.
Hlala phantsi kwiityesi kunye ne-back flat, wehla ngokukhawuleza kwaye uhamba kakuhle, ngaphandle kokudala i-bend kwi-back back. Hlalani ngqo. Iziqhubi zihlala kunye.
Xa ubhala etafileni, jongana phambili ukusuka okhalweni, gcina umqolo wakho ngqo.
Ukuhlala emotweni, yenzele ecaleni, kungekhona intloko yokuqala. Okokuqala faka inyawo elithile kwigumbi, uguqe ngamadolo, ungaguquli umva wakho, hlala ucelile kwaye uhambe umlenze omnye kwi-salon. Xa uphuma emotweni, phunyezela ngenyameko ngasemnyango, bhonqa phambili kancane uze ufake unyawo lwakho emhlabathini. Khangela ngokukhawuleza omnye umlenze uze uphume kakuhle.
Uqeqesho lwezengqondo ngokufumana ukuchaneka kokuchaneka
Xa uhamba, cinga ukuhamba ngentambo elele phantsi, umlenze omnye phambi komnye;
Cinga ukuba ekhanda lakho uphethe i-jug yamanzi, ungayinciphisi ukukhusela amanzi ekuhlaleni;
Khawucinge ukuba isisu sakho kunye nomqolo wakho zixinyiwe ngokukhawuleza phakathi kweencwadi ezimi kwi-shelf;
Khawucinge ukuba uyidonki kwimicu engabonakaliyo kwaye i-puppeteer idonsa umzimba wakho;
Khawucinge ukuba umzimba wakho unamabhobho wabantwana, abekwe phezu komnye nomnye kwaye ukuba ungagcinanga ngokuthe tye, ziya kuqubuka;
Khawucinge nje njengemodeli ehamba phantsi kwe-catwalk kwaye ubonisa iimpahla, iilensi zekhamera zikhangele kuwe kwaye akudingeki ukuba udibanise.
Uqeqesho lwengqondo lukhokelela rhoqo kwaye nasiphi na isikhundla somzimba: ukuma, uhleli, ngoxa uhamba. Ukuziphatha kufuneka udinga ingcamango encinane kunye nokucinga.
Isikhundla esilungileyo somzimba ngesithuba esihle
I-stantespina eludongeni, ukumchukumisa ngamacandelo alandelayo omzimba wakho:
- intloko, ngaphandle kokuphakamisa imbilini yakhe;
- amahlombe, ukujikela kancane,
- iindlovu, kodwa kungekhona izibonda;
- mathupha;
- amathole ezinyawo, ukuba kunokwenzeka;
- izithende.
Gungqa isifuba, susa isifuba phambili kwaye ufike phezulu. Hlaziya le ndawo yomzimba. Phuma eludongeni. Yiloo ndlela ufanele uyenze ngayo. Ngalo msebenzi, uya kuba neentsimbi ezimnandi zomgudu, isifuba sivula.
Ukuqeqeshwa kobuqu ukukhupha isisindo
Yonke imisebenzi kufuneka yenziwe imihla ngemihla ama-5-10 amaxesha emibini imizuzu, ngokukhawuleza kunye nesigqithiso kwisimo sokulula kwe-muscle.
Sukuma uqonde, qalisa izandla zakho emva kwakho. Thatha amahlombe akho, uphakamise isifuba sakho. Yibambe ngesandla sakho sokunene ngesandla sakho sokunene uze uyicindezele kwimva ngasemva, ukwandise ukuxhatshazwa, njengokungathi uzama "ukuwaphululela" emva. Emva kwemizuzwana embalwa, phumula, ubuye uphinda ngokuphindaphinda amaxesha amahlanu.
Hlala phantsi kunye nomva wakho eludongeni, ungaguquli, ukuze zonke i-vertebrae zithinte. Yiwela imilenze. Izixhobo zibopha ikhonteli kwiindawo zokuphakamisa kwaye ziphakamise kwizinga lamahlombe, zifakelele eludongeni lwangaphandle. Gudla iingalo zakho ngaphezulu kwentloko yakho ngelixa ungawaqothulanga eludongeni.
Beka umqolo wakho phantsi, uguqa ngamadolo, iinyawo zimi phantsi. Cinezela izandla zakho kumahlombe ngeentende ezisezantsi, zibophe ngexande emacaleni, ukwenzela ukuba zidibaniswe ukusuka kumagqabha phantsi. Ngexesha elifanayo, lungisa imilenze phantsi kwaye ululaze iingalo zakho kunye nomzimba, ngelixa uhambisa isisu sakho. Lungisa le ndawo malunga nemizuzwana eyi-10, uze ukhulule.
Thetha emhlane wakho, bhonqa amadolo, iinyawo phantsi. Izandla zolulela emva kwentloko yakho ngesandla sakho. Cinezela umva osezantsi uze ungene kwisisu. Lungisa le ndawo malunga nemizuzwana eyi-10, uze ukhulule.
Ngoko, ukuze ufumane i-posture enhle, kufuneka uhlalutye ixesha elifutshane ukuqeqeshwa ngokomzimba nangokwengqondo kwaye ungalokothi ukhohlwe ukugcina umva wakho ngqo.