Inkqubo yokubuyisela ukuBuleka kokuBala

Abantu abangama-8 kwabangama-10 baya kuba neengxaki zeentlungu zantlungu ubuncinane ngexesha elilodwa ebomini babo. Ikhefu lokuphumla lisetyenziselwa ukucetyiswa ngokukhawuleza emva kokulimala komva, nangona kunjalo, oku akusayi kucetyiswa. Ngoku kuphakanyisiwe ukuba uqale imisebenzi yakho yansuku zonke ngokukhawuleza emva kokulimala. Ngokukhawuleza xa unako ukunyamezela, ukulula kunye nokuqiniswa kwemisipha yangasemva kucetyiswa.

Inkqubo ebanzi yokubuyisela emuva kufuneka iqulethe ukulula kunye kokuqiniswa. Izisipha zesisu kufuneka zifakwe njengoko zidlala indima ebalulekileyo ekubuyiseleni emva kokuvuselela ngokuncedisa ekuzinzeni umlenze. Ezi zinto zilandelayo mazibandakanywe ukuba ziqulethe inkqubo yokuvuselela imbuyekezo.

Qiniseka ukuba ukhangele ugqirha wakho ngaphambi kokuba uqale le, okanye nayiphi na enye, sebenzisa inkqubo yakho yomgudu ukuqinisekisa ukuba ukhuselekile ukwenza njalo.

Ukhangelelela Kwi-Back Back Yakho

Ukwandisa kwakhona :

1. Thetha kwisisu sakho
2. Zizenzele kwiindawo zakho eziphakamileyo
3. Qala ulungelelanise izibhambathiso zakho, ukwandisa kwakhona umva wakho
4. Qhubeka ulungisa izibhambathiso zakho kude kube lula ukulula
5. Ubambe imizuzwana engu-15
6. Buyela kwisikhundla sokuqala
7. Phinda amaxesha angama-10

Uthabatha ikati:

1. Hamba phantsi phantsi ezandleni zakho nasemadolweni
2. Phakamisa isiphakamiso sakho esiqongweni (njengentaka ejikelezayo)

1. Qhubekani nixoxisana de uziva unotyhutyana kumqolo wakho
2. Ubambe imizuzwana engu-15
3. Buyela kwisikhundla sokuqala
4. Phinda amaxesha angama-10

I-Roll Hip:

1. Uxoxe emhlane wakho ngamadolo akho entle kunye neenyawo zeplati phantsi
2. Jikela intloko yakho ngakwesobunxele njengoko ukhulula kwaye uguqe amadolo akho phantsi emacaleni ngakwesokudla ngokujikeleza isiqu sakho

1. Bamba inani le ezintlanu
2. Buyela kwindawo yokuqala
3. Jikela intloko yakho ngakwesokudla njengoko ukhulula kwaye uguqe amadolo akho phantsi emacaleni ngakwesobunxele ngokujikeleza isiqu sakho
4. Bamba inani le ezintlanu
5. Phinda amaxesha angama-10

Ukuqinisa imiSebenzi yeeNgxelo zakho ezisezantsi

Ukuzivocavoca:

1. Zibeke kuzo zonke ezine, ngezandla kunye nemilenze yakho ikuxhasayo phantsi
2. Nciphisa kancane umlenze wakho okhohlo emva kwakho
3. Qinisekisa ukuba umva wakho uhleli ngqo kwaye ufana nomgangatho
4. Gcina le ndawo iminyaka emi-5 ukuya kwe-10
5. Phinda usebenzise umlenze olwahlukileyo

Umlenze ochanekileyo uphakamisa :

1. Uxoxe ngomva wakho
2. Guqa amadolo akho kwii-15 degrees
3. Ikhontrakthi yakho isisu esiswini ukuze uphakamise iinyawo zakho phantsi kwisantya esinjenge-arc ngaphezulu kwentloko yakho
4. Kancinci (ngesantya esifana ne-arc-like) ubuyisele imilenze / iinyawo zakho phantsi
5. Phinda amaxesha angama-10
6. Phinda usebenzise isisu esiswini sakho njengokuba umlenze oLungileyo ulungiswayo

Ukuhlala wehle unyuka:

1. Uxoxe ngomva wakho
2. Gcina amadolo akho kwindawo epholileyo
3. Vala iminwe yakho emva kwentloko yakho
4. I-Curl yakho intloko, amahlombe, aphezulu kunye aphantsi abuyele phantsi-engaphezu kwama-intshi ayisithupha
5. Gcina le ndawo iminyaka emi-5
6. Buyela ngokukhawuleza kwindawo yokuqala
7. Phinda amaxesha angama-10

Njengamaxesha onke, xubusha ukuqala nayiphina inkqubo yokuvuselela kunye nodokotela wakho.

Ukuba nayiphi na into eyenza ubuhlungu bukhulu, thintela umsebenzi ngokukhawuleza. Ukuzivocavoca kufuneka kwenziwe kathathu ngosuku.

Ukuba unentlungu okanye i-sciatica, unokufumana inzuzo ekusebenzisaneni nomgulana wakho wenyama ukuze uphathe imeko yakho. Umgulana wakho wenyama ungakubonisa ukuba uza kwenza ntoni ukuba ubuhlungu bakho bube nzima , kwaye unokukunceda ukuba uqhube kakuhle ngokuzivocavoca kwakho. Umgulana wakho womzimba unokukwazi ukukuxelela ukuba KUTHETHA ukwenza ntoni ukuba unentlungu ephantsi .

Ukugcina umlenze wakho uphilile kubalulekile ukugcina ukuhamba okusebenzayo. Hlola kunye nogqirha kunye ne-PT, uze uqalise kwisicwangciso somsebenzi esilungeleleneyo emva kweemfuno zakho.