Ukunyamezela kweNkomo

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Uthole ithole

Indlela elula yokwenza ithole elululwayo kukuma malunga no-1 kuya kweenyawo ezimbini ukusuka eludongeni.

• 1. Hlala ngokubhekiselele eludongeni ngeengalo zakho.
• 2. Faka unyawo olunye phantsi kwamahlombe akho kunye nelinye inyawo emzimbeni wakho.
• 3. Gcina iinyawo zakho ezinyaweni emhlabathini, kwaye uzive ululale esitrateni sakho (i-Achilles tendon).
• 4. Bamba iqhosha le-10, kwaye uphinde uphinde. Yenza zombini macala.

Ukuze ugxininise le tyala, phawula emadolo akho emhlabathini phantsi ngelixa ugcina unyawo luhlala phantsi.

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Iifom

Ukwenza i-toe dip, thola ibhokisi elomeleleyo, inyathelo lesitebhisi okanye i-curb.

• 1. Yima emaphethelweni enqwelwana ngezwane zakho. Yiba nento yokubamba ukulinganisela.
• 2. Ukugcina iinzwane zakho kwinqanaba, vumela isithende sakho ukuba siphumele phantsi.
• 3. Yivume ukululalela emlenzeni. Zama ukuphumla kwaye uvumele isithende ukuba siqhubeke solulela emhlabathini.

Unako ukwenza zombini iinyawo kwangoko, kodwa uya kulula xa uthe wenza unyawo olunye ngexesha. Qala ngezo zombini, kwaye xa uziva ukhululekile, yenza enye ngexesha.

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Intambo yeNtambo

Intambo yesithende eselulayo ingenziwa ngokuxhomekeka phambili kunye nokuqonda unyawo lwakho, okanye ngokusebenzisa into enokukunceda ukuba awukwazi ukulungelelanisa ngokwaneleyo. Ukuba udinga uncedo, sebenzisa ithawula, ishidi okanye i-Thera-Band yerubha enikezwe ngu-yourrapist yakho.

• 1. Gcina iziphelo zelinen, kwaye udibanise phakathi phakathi kwezandla zakho.
• 2. Gcina ikhwelo lakho ngokuchanekileyo kunye nezwane zakho ezibhekiselele.
• 3. Gcina ithawula iphelile, udonsa iinzwane zakho kumzimba wakho.

Oku kuya kwandula zombini umlenze wakho kunye nezantsi kweenyawo zakho.