Kusasa yisikhathi esihle sokuqeqesha: ilanga alishintshi kakhulu, futhi uzothola inkokhelo ye-vivacity usuku lonke.
Hlala endaweni yokunethezeka ngokushelela emuva futhi ugxile ekuphefumuleni. Bala imizuzu 10-15 yokuphefumula bese uphakamisa kancane kancane.
- Joyina izintende phezu kwekhanda lakho bese uhlala phansi, njengokungathi uhlezi esihlalweni esiphakeme. Amandla alula, ahlasele phansi, ezama ukudonsa emuva ephansi. Hlala kule ndawo 3-cycles yokuphefumula
- Ukulungisa imilenze ngenkathi uqhubeka welula, ukhulule umzimba, uzame kanzima ukuze uwucindezele emilenzeni eqondile noma ekhonjiwe kancane. Bamba ukuphefumula okungu-3-8.
- Beka izandla zakho phansi phansi kwamagxathu ehlombe, i-nogamina eya phambili. Ukwelula ngobumnene phakathi kwezintende zezandla zomhlaba kanye ne-coccyx, hlala endaweni ye-"hill" emijikelezweni emithathu noma emihlanu yokuphefumula.
- Lapho uphumelela, phakamisa uphinde ukhuphule umlenze owodwa. Lula futhi ugcine umugqa ogelezayo "ume-loin-dot phakathi kwezingalo-umqhele-wesundu" imijikelezo emibili noma emithathu yokuphefumula.
- Yamukela "ukugwinya" pose. Ngenkathi ugcina nokuphefumula, zama ukwelula phakathi komlenze wesokunxele (weluleke) umlenze nomqhele. Hlala kule ndawo ngezinyathelo ezimbili noma ezintathu zokuphefumula.
- Shiya umlenze wesokunxele emuva-phansi, futhi umlenze wesokudla ugobe phansi emadolweni. Gudla izandla zakho phezulu, unike umzimba umzimba oqondile. Ngokuphefumula okulandelayo, wehlisa i-pelvis ngezansi, uphumule imisipha ye-perineum.
- Nweba umzimba endizeni eyodwa nemilenze yakho. Umlenze wesokudla ugobile nge-engela yama-90 degrees, ngakwesobunxele. Donsa izandla zakho ezinhlangothini, phezulu-phezulu (emithathu noma emine ukuphefumula)
- Sula umlenze wesokudla. Bend ngakwesokudla, wehlisa isandla sokunene emlenzeni ongezantsi, kwesokunxele sondela phezulu ngemuva kwekhanda. Yelulela konke ohlangothini lwesobunxele ekugezeni kwemigqa emine yokuphefumula.
- Hlela, bese uvula umzimba ngakwesokunxele, uvula unyawo olungakwesokunxele sonyawo lwesokunxele phambili. Hlekela emlenzeni (emuva ngqo). Isandla sesokunxele sihlala phansi noma shin, ilungelo lihudula esibhakabhakeni.
- Bend umlenze wesokunxele emadolweni (amazinga angama-90 angama-angle) futhi welula phezulu kwekhanda phezulu, vula umzimba ngakwesobunxele. Uma ulethe ihlombe elifanele ngemuva kwethanga langakwesokunxele, phinda ama-brushes abe yisenzo kumphathi futhi ucindezele kalula isandla sesandla sakho nge-ezimbili-ezintathu-volt-exhalation.
- Gwalala phansi phansi i-twine (umlenze wesokudla ugobile, ngakwesobunxele ngakwesobunxele ubuyiselwe emuva). Ngamahlombe phansi, zama ukunciphisa izinyathelo ngokuphansi ngangokunokwenzeka (imijikelezo emithathu-yokuphefumula emine). Ungenzi ukunyakaza okungazelelwe futhi ugweme ubuhlungu obukhulu.
- Uma ukuzivocavoca 11 kubonakala kulula kakhulu kuwe, ungayincintisa ngale ndlela elandelayo: ngekhefu lakho lokunene lentende emhlabathini, futhi ngakwesobunxele sakho uqonde unyawo lwakho lwesobunxele uphonte unyawo lwakho emadolweni, zama ukuletha isithende sakho emagodini (imijikelezo emibili).
- Khipha inyawo lakho lesokunxele bese ume phezu kwazo zonke ezine. Bese uhamba kancane uye endaweni "yezintaba" (bheka umsebenzi wesi-3). Yibambe emidlalweni yokuphefumula ye-sodium-emihlanu bese uphonsa phansi ngamadolo.
- Uma uzizwa ukhathele, wehlisa izintambo zakho ezithendeni zakho bese uphefumula ukuphefumula kwakho kwemihlanu emihlanu noma eyisishiyagalombili yokuphefumula. Lo msebenzi uzosiza ukuphumula nokukhulula ukucindezeleka emisipha.
Ngomthwalo ohlangothini lwesobunxele lomzimba, phinda ukulandelana kokuzivocavoca ezintathu kwezintathu ngakwesokudla.
Ukuqeqesha kuzosebenza kangcono uma uqondisa lezo zindawo zomzimba lapho umsebenzi usebenza khona (ukungezwani noma ukuphumula kwemisipha). Ngakho-ke, ngisho nangaphambi kokuqala kokuzivocavoca, zama ukukhulisa inkululeko emicabangweni enyakazayo ekhanda lakho.
Ngokwezibalo, abesifazane abaningi abanelisekile ngosayizi wengxenye engezansi yomzimba wabo (isisindo sezinyawo, iziqhwa namathambo). Njalo yenza le nkimbinkimbi futhi maduzane uzobona umphumela!