Ukuqeqeshwa ngokunyameko ngaphambi nangesikhathi sokukhulelwa, uya kuvuzwa ngomsebenzi omnene. Ewe, ukuba ube "kwindawo enomdla", awubonakali imithwalo ephezulu yehliziyo, kodwa kukho enye indlela yokukhupha umthwalo ukusuka emthonjeni, phucula umqolo wakho ophantsi uze uphucule indawo yeplavic. Kule meko, abancedisi bakho bahamba, bahlamba echibini kunye ne-fitball. Kuthe malunga nokuzivocavoca kwibhola yokuzivocavoca kwabasetyhini abakhulelweyo esiza kuthetha namhlanje.
Ukuqala, sithatha indawo efanelekileyo. Hlalani kwi- fitball , nisasaze imilenze yakho ibe mkhulu kakhulu kune-pelvis. Ngokwenene, ukuqhuba ibhola kubafazi abakhulelweyo kwenziwa ngeli thuba.
Ukuzivocavoca uhleli
- IP - ehleli kwibhola. Izandla zakhe zikhululekile emadolweni. Ukunyakaza kwepelvic, ukuthoba ngokukhawuleza ibhola phambili nangemva. Imisipha yomkhontrakthi wenkampani yokunyathelisa, inqanawa iyaxolisa. Ukuphefumula kuhamba kakuhle, ukuhamba kuhamba kakuhle. Nciphise isitshixo kwaye uphinde ujike intloko yakho, ngoko ke sisusa intlungu emqaleni.
- Ngoku siyazigubungela emacaleni, kwaye sisusa ukuxhatshaza kwinqeni.
- Senza ukunyakaza kweetyhula kunye nesitya, kwelinye nangapha. Sigxininisa kwimisipha ye-pelvic.
- Senza umqulu phambili, ukunyuka iisokisi, nokubuya, ukunyuka kwizithende. Iphezu kwebhola, ukuphakamisa izandla zakho ekubetheni phezulu ukuya kuphefumlelwe, nokunciphisa ukuphuma. Lo msebenzi usebenza njengokuthintela imithanjeni ye-varicose, igcina amathole kunye ne-ankle ngetoni.
- Siphumla kwisenzo esilandelayo kwibhola yerabha. Izandla zibeka emva kwentloko, siyancipha intloko size senze i-arc ekuphumeni komzimba, siphula phezulu ngokuphefumlelwa.
- Ukuphika. Izandla zenza i-semicircle phambi kwakhe, njengokungathi ibambe ibhola. Phendukela ngakwesobunxele nakwesokudla. Lo msebenzi uqinisa umshicileli.
- Sinciphisa esinye isandla, sikhulise enye. Yenza imithambeka ecaleni.
Ubonisa ukulala phantsi
- Salala ngasemva, sibeke imilenze yethu ikhwebu kwi-ballball. "Yumkele" ibhola kunye neenyawo zakho kumacala amabini, uze uqonde ngokulula. Lo msebenzi uvelisa imisipha ye-pelvic, iqinisa i-caviar, icandelo le-press.
- Sibuyela kwiinyawo ebusweni bhola. Siphakamisa amadolo, iinyawo kunye kunye nokwenza "ibhabhathane". Ekuphumeni kwethu siyawunqumla imilenze size siphosele ibhola phambili, xa sifumale, sibuyisela ibhola, sibuyise imilenze yethu kwakhona kwi "butterfly".
- Umsebenzi olandelayo kunye nebhola yebhola yebhola ibinceda kakhulu kwi-press, esifubeni, kwiingalo nasemva. Sithatha ibhola ngezandla ezichanekileyo, phawula ngaphezu kwesifuba, ulale phantsi. Ngobunzima bezandla siyifake ibhola ekuphumuleni, kwaye, siziphucule izandla zethu, siyancipha.
- Siphulaphule: imilenze ilungelelaniswe, izandla kunye ne-fitball ixhomekeke phezu kwentloko. Sidonsa iisokisi kunye nezithende, izandla zilula phezulu. Yolula umlenze.
- Sibuyela kwindawo yokuhlala. Siphila emilenzeni ekhwebukileyo, sifanele ibhola phambi kwethu, sibambe ngezandla zethu. Ukuphakamisa i-pelvis, i-fitbol ichukumise kwaye ilula. Izandla kunye nomqolo zikwinqanaba elifanayo. Siyidlala, sinciphisa i-pelvis, siyidonsa ibhola. Solulela umqolo wethu. Exhale - phambili, ukuphefumula.
- Siphinda kwakhona, kodwa faka imilenze ngobubanzi ngangokunokwenzeka. Hlala phantsi phakathi kwemilenze ekutsaleni ibhola kuwe. Ukuxhatshazwa kususwa kumva.
- Asitshintshi imeko. Sibeka isandla sokhohlo kwibhola, isandla sokunene sincitshiswa kwifom egobileyo kumgangatho. Hlala phantsi phakathi kwemilenze kwaye ulula.
- Faka umatshini eludongeni. Siya eludongeni ngeenyawo zethu. Ibhola igxininiswe eludongeni kunye nemilenze yayo iphakanyisiwe, "ukuhamba" eludongeni ngaphandle kokukhulula ibhola phantsi. Ubundlobongela buyasuswa emathangeni, iintambo.
- Siphakamisa imilenze eqondileyo nebhola kwaye sizama nje ukuphumla kwesi sikhundla. Gcina imilenze edibeneyo imizuzu emininzi. Ukuzivocavoca kunceda kakhulu ukusasazwa kwimilenze.
Ngaba ezi zihlandlo eziliqela ngeveki, ngokukhethekileyo zingenagqabi kwi-mat. Nangona kunjalo, ungaphelelwa lukhuni: ukuba ufumana nantoni na, ungayeka ukusebenzisa kwaye udibane nodokotela.