Inkomfa yokuzivocavoca umzimba kwabasetyhini abakhulelweyo
Ukugcina izihlunu ngetoni kwaye uhlala kwindawo elungileyo, kufuneka uqhube ukufudumala kwansuku zonke.
- Ngaphambi kokuba uyenze, gqoka iingubo ezikhululekile kwaye uphumule. Ukuma kuzo zonke ezine kunye nentloko phantsi, ukuphakamisa enye ingalo kunye nomlenze ochaseneyo ngokubanzi.
- Ngendlela efanayo, sigoba, size siguqule kumqolo wezantsi kunye ne-amplitude ephezulu ukukhulula le nxalenye yomgudu.
- Ukusuka kwindawo yokuma, sityhila umlenze phambili, siwuguqa emadolweni. Ngaloo ndlela, izihlunu zecala langaphakathi lethanga kunye ne-perineum zolule kakuhle kwaye zomelezwa.
- Ukuncibilika okhalweni lwakho eludongeni, ukuhla ngokukhawuleza, uze ukhuphuke kwakhona.
- Phakamisa izithende ukusuka phantsi, emi phezu kwezwane zakho, uze ubuyele kwindawo yokuqala.
- Ukuhlala esihlalweni esinokubuyiselwa emuva, sithatha izandla zethu emacaleni. Kuyakwazi ukusebenzisa i-dumbbells elula.
- Ukuhlala emngceleni wesihlalo, kufuneka uguqe. Izandla kule meko ziphezu kwentloko, ekufuneka iphonswe.
- Ngokusasaza iingalo zakhe, kunye neentende ezivulekile, ziphakamisa kwaye zinciphise.
- Senza i-mahi ngesandla, sithatha i-dumbbells kuzo.
- Kwaye ekugqibeleni siguqa izibhambathiso zethu kwiingalo, sizibambe kwiingqungquthela phambi kwethu.
Inkomfa yokuzivocavoca ngexesha lokukhulelwa
Ezi zixhobo zisebenzisekile ukukhulula umva wokukhathala kunye nezihlunu ezincinci ezinqeni, intamo nemilenze yowesifazane okhulelweyo.
- Ukuma ngamadolo kumbhoxo onothambileyo, ngokuphakanyiswa ukuphakamisa imilenze yekunene neyekhohlo, ngelixa ukhangele phantsi. Ukusebenza kakuhle kunciphisa umthwalo ukusuka ngasemva.
- Siphuma, siguqa.
- Ukusuka kwindawo yokuma, siya phambili kwaye siphindele emuva.