U-Anita Lutsenko , iqela elidumile lezemidlalo yase-Ukraine kunye nomqeqeshi wempilo, uqinisekisa ukuba ngokwenza ezi zivivinyo zokulahleka kwesisindo emva kokubeleka, uya kubuya isisu emva kwesonto ezimbini.
- "I-Pump" - imilenze encane kakhulu kunamahlombe, ixhomekeke phambili kunye nomzimba kwaye ibeke izandla zethu phambi kwamacangci. Siphuthuma ngeempumlo, ngoko kuphuma umlomo ophezulu, ukuphefumula okukhulu, ukuphefumula okubukhali, ukubamba ukuphefumula nokudweba esiswini ngaphakathi kwintambo, phantsi kwembambo. Sithatha enye impumulo, i-long exhalation emlonyeni, ibambe umoya kwaye ikhupha isisu. Ukukhupha, ukukhupha kunye nokulibaziseka ngesisu esityebileyo. Yenza umsebenzi "ipompo" yokulahlekelwa isisindo emva kokuzala ixesha eli-15.
- Phinda uqalise ukusetyenziswa kwangaphambili-ukukhenkcela, ukucwina, ukuphefumula kunye nokudweba esiswini, uze wenze ukuhamba kwe-5 "ukubetha" ngesisu, njengokungathi uyiphosa kwaye uyayiphinda. Emva koko sinyuka siphumelele esifubeni esipheleleyo. Kufuneka usebenze amaxesha ama-5.
- Izicwangciso zeeplanga phantsi kwamagxa, sibeka eceleni umlenze owodwa, ke omnye. Isibonda kufuneka solule. Kwi-inhalation, sidonsa isisu ngaphakathi, ekuphumeni komzimba sikhulula umshicileli. Kufuneka uqale ngemizuzwana engama-15 kwaye ngokuthe ngcembe ulethe umz
- Umgca wecala - ume phezu kwendonga, ugobe imilenze emadolweni, i-elbow, izikhwebu kunye neenyawo zifakwe emgceni wempuphu. Isandla sesibini siphezu kwentloko, ihlombe iyancipha, inqeni isontekile, i-coccyx iya phambili. Ngokuphefumula ngokukhawuleza sikhuphukela phezulu, siyaqhaqha isitya kunye namadolo, sibeka isisindo kwi-elbow. Ukuphefumla, uthinte ngokungathandeki phantsi kwaye uqhube uphoxisa njengoko uphumelela. Sifanele senze okuphindaphindiweyo kwe-10, kwaye silungise umzimba ekukhuphukeni, welula ingalo ngentla kwentloko, gcina isikhundla semigqa emithathu. Siphindela kwicala lesibini.
- Ukuzivocavoca uKegel - kuhlala kunye nemilenze, ukuphumla izandla emva komgangatho. Sizama ukwenza i-anus ngokungangoko kunokwenzeka. Ukuba usebenza ngokuchanekileyo kunye nezihlunu zangaphakathi, unokubona ngaphandle kokuba isisu sisenza njani. Ngomhla okufuneka ukwenze okungenani i-100 reps, lo msebenzi ungenziwa naphi na. Ekupheleni kwendlela nganye, kufuneka ulungelelanise imisipha yangaphakathi kunye nokuzama ukuyigcina ixesha elide kunokwenzeka.
- Kwaye ukugqibela kokuzilolonga kwisincinci esincinci emva kokubeletha kuthatha umlotho omkhulu, ububanzi beenyawo zecala ngaphandle, bamba iingalo zakho ngapha nangapha, ujike umgca owehlukileyo ngaphakathi kwintwane yakho, uphumelele phantsi ngaphantsi, ujikeleze idolo langaphakathi. Ukukhupha - inhale, phantsi kwe-down-exhale.