Isihloko sokubonga kwindoda sasisoloko kwaye sihlala sihle. Kufanelekile ukuba nolu hlobo, umzekelo, ukuba ube elunxwemeni, umfazi onenhlanhla uqokelela amakhulu emininzi yokubonga iimbono zendoda kunye nomona.
Njengomthetho, kwiinkqubo zogqirha zenyanga zokugqibela zonyaka zentwasahlobo zigqithisela abameli bezesondo ezibuthathaka, abazityhuzisayo abaqeqeshi ngombuzo ofanayo malunga nokuba kusetyenziswa ixesha elingakanani ukupompoza iintsimbi okanye indlela yokupompoza iintolo ubuncinane inyanga ngaphambi kokuba kuvele umphumo ofunwayo. Umqeqeshi omhle kufuneka akuthukuthelise, ngelishwa, kwinyanga, kunye nokuqeqeshwa okunzulu, akunakwenzeka ukupompoza iintambo, oku kuya kuthatha iinyanga eziliqela zoqeqesho olukhuni kwaye oluqhelekileyo, kodwa uya kuphawula utshintsho lokuqala kwiiveki ezi-4 ukuya ku-5. Ngoko ukuba ufuna ukumangalisa yonke imbongolo exinyiweyo ehlotyeni elilandelayo, uze uqale ukwenza imisebenzi elula ngoku. Yaye ungazami ukufunda indlela yokukhawuleza ukupompa izibonda, kwaye ulungele umsebenzi omude emzimbeni wakho. Ngendlela, ungalibali ukuba isiqingatha sempumelelo sithembele kwisondlo sakho, ngoko uhlalutye ukutya kwakho kwaye ususe konke ukutya okulimazayo.
Izenzo eziphumelelayo zamatye
- Ukugxotha . Sukuma uqonde, sukela phezulu, uhlehlise amahlombe akho phantsi, imilenze isasazeka ngokubanzi kunokuba ububanzi bamagxa. Kancinci kancinci ukuya kwindawo ehambelana nomgangatho, ukudonsa i-pelvis ngokukhawuleza, ubambe imizuzwana engu-3-5 uze ubuyele kwindawo yokuqala. Yenza ukuphindaphinda kwama-20-25. Ngethuba lokusetyenziswa, qiniseka ukuba amadolo awahambeli phambili kweenzwane, kwaye i-angle engemilenzeni ayikho ngaphantsi kwe-90 °, ngaphandle koko umthwalo ohlangene nodolo uya kuhamba.
- Phakamisa unyawo lwakho . Yehla emadolweni kunye neengalo ezichanekileyo (ugxininise emadolweni). Umlenze wokunene, ugobile emadolweni nge-angle ye-90 °, uphakamise ngokukhawuleza ukuya kufana nomgangatho, hlala kule ndawo iminyaka emi-3-5, ubuyele kwisithuba sokuqala. Phinda amaxesha angama-20-25 kumlenze ngamnye. Ngethuba lokusetyenziswa, qiniseka ukuba awuyi kugoba kwingingqi ye-lumbar.
- Ukuphakamisa i-pelvis phezulu . Ulale phantsi, ubeke iinyawo zakho ububanzi bamagxa, izandla phezu kwesiqu. Nciphisa ngokukhawuleza i-pelvis ngokuphakamileyo kunokwenzeka kwaye unqande izibonda, hlala kule ndawo malunga nemizuzwana engama-3-5, ubuyele kwisithuba sokuqala. Ukuphindaphinda 20-30. Ngexesha lovavanyo, qiniseka ukuba amaqabunga asegxeni ahlala ecinezelwa phantsi.
Ukuqhuba rhoqo le mizimba elula, unokulungiselela umzimba wakho ukuba uqeqeshe kakhulu kwaye ufumane iziphumo zokuqala. Ungalibali ukuba ubuhle bufuna ixesha elininzi kunye nomzamo. Yiba nxaxheba, nidle ngokufanelekileyo kwaye nithokoze ngeziphumo!