Ukunyanisela ukuViliswa kweMbuyiselo yakho

Imisebenzi yemihla ngemihla inokubangela ukuba izidumbu ezibuhlungu zibuyele. Ngokuhamba kwexesha, oku kungabangela intlungu ebuhlungu emva kunye nokwandisa umngcipheko wokulimala emva .

Funda ezinye iindlela zokuzolulela zonke iimisipha ezinkulu zomqolo wakho ngendlela ekhawulezayo nangempumelelo. Ukwenziwa kwezi zidibaniso kuya kunceda ukukhusela intlungu emva kwaye uncedise ekunciphiseni i-backaches yangoku .

1 -

Amathanga eSifuba

1. Uxoxe emhlane wakho ngamadolo egobileyo kunye neenyawo zakho zihlala phantsi.
2. Beka izandla zakho ngasemva kwamathanga akho uze udonse imilenze yakho esifubeni sakho.
3. Bamba uze udibanise kakuhle.
4. Ubambe imizuzwana engu-15.
5. Buyela kwisikhundla sokuqala.
6. Phinda amanye amaxesha angama-9.

2 -

I-Supine Twist

1. Uxoxe emhlane wakho ngamadolo akho entle kunye neenyawo zeplati phantsi.
2. Ukugcina i-back flat yakho phantsi, ujikeleze iinqabetho zakho ngakwesobunxele, uhlawule imilenze yakho phantsi uze udibanise kakuhle.
3. Ubambe imizuzwana engu-15.
4. Buyela kwisikhundla sokuqala.
5. Phinda amanye amaxesha angama-9.
6. Ukugcina i-back flat yakho phantsi, ngeli xesha, ujikeleze iinqumlo zakho ngakwesokudla, unciphise imilenze yakho phantsi uze udibanise kakuhle.
7. Ubambe imizuzwana engu-15.
8. Buyela kwisikhundla sokuqala.
9. Phinda amanye amaxesha angama-9.

3 -

Ulungelelaniso lweBridging Stretch

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 amanye amaxesha angama-9.

4 -

Phakamisa i-Draw Abdominal In Stretch

1. Uxoxe emhlane wakho ngamadolo akho entle kunye neenyawo zeplati phantsi.
2. Ukutshintshisa encinci yakho emzantsi uze ungene kwisantya ngokumisa imisipha yakho engaphantsi kwesisu.
3. Bamba inani eli-10.
4. Buyela kwisikhundla sokuqala uze uphinde uphindwe amaxesha angama-9.

5 -

I-Butine Yokuphakamisa I-Butt Lift Stretch

1. Uxoxe emhlane wakho ngamadolo akho entle kunye neenyawo zeplati phantsi.
2. Gxotha phantsi ngeenyawo zakho njengoko uhlaziya uphakamisa umgangatho wakho phantsi.
3. Bamba inani eli-10.
4. Buyela kwisikhundla sokuqala uze uphinde uphindwe amaxesha angama-9.

6 -

I-Cat-Camel Stretch

1. Gxotha phantsi phantsi kwindawo yonke yesine kwizandla zakho nasemadolweni.
2. Khawukhumbule umva wakho etaweni njengekati elikrakra.
3. Bamba inani eli-5.
4. Buyela kwindawo yokuqala.
5. Yithatha isisu sakho phantsi, udibanise umva wakho.
6. Bamba inani eli-5.
7. Buyela kwindawo yokuqala.
8. Phinda amanye amaxesha angama-9.

7 -

Uhleli Ngaphambi kweCrl

1. Hlalani esihlalweni kunye neenyawo zenu zihlala phantsi.
2. Khupha intamo yakho, umva ongasentla, kwaye uhlehlise phambili uze ufike esifubeni sakho nasemathangeni akho kwaye unokuthi uthinte umhlaba ngezandla zakho.
3. Bamba inani eli-10.
4. Buyela kwisikhundla sokuqala uze uphinde uphindwe amaxesha angama-9.

8 -

Uluhlu lweCandelo

1. Yimani ngqo neengalo zakho emacaleni akho kunye neenyawo zakho.
2. Bend i-trunk yakho ngasecaleni ukuya ngasekhohlo xa uhambisa isandla sakho sobunxele phantsi kwethanga lakho kwaye ufikelele ingalo yakho yekunene phezu kwentloko yakho.
3. Bamba inani eli-10.
4. Buyela kwindawo yokuqala.
5. Ngoku ugoba i-trunk yakho ecaleni ukuya ngasekunene ngelixa uhambisa isandla sakho sokunene phantsi kwethanga lakho uze ufinyelele ingalo yakho yekhohlo phezu kwentloko yakho.
6. Bamba inani eli-10.
7. Phinda amanye amaxesha angama-9.