1. Okokuqala senza izivivinyo zekhanda nobuso.
- Vula amehlo akho ngokubanzi, uphakamise amashiya akho ngesikhathi esifanayo unamathele kahle ulimi lwakho. Kule ndawo, sihlala imizuzwana engu-5-10, bese siphinda izikhathi ezingu-3-5.
- Lo msebenzi ungenziwa kokubili uhlezi futhi umile, Vuka kahle. Siphindela emuva amakhanda ethu, njengokungathi sizama ukuthinta izimpande zethu. Sihlala isikhathi eside imizuzwana engu-5-10 bese siphinda izikhathi ezingu-3-5.
- Senza amaphupho amancane ekhanda emuva, futhi, ngokuthandwa okukhulu kwekhanda, sihlala isikhathi eside imizuzwana engu-5-10. Phinda izikhathi ezingu-3-5.
- Sula amahlombe akho. Senza ukuthambekela kwekhanda ngakwesobunxele kuya ekumeni, sihlala imizuzwana engu-5-10, bese sigijimela ngakwesokudla, sihlala imizuzwana engu-5-10. Phinda izikhathi ezingu-3-5.
- Senza ukujika kancane kwekhanda ngakwesobunxele futhi ngakwesokudla ukuma, ukulibazisa imizuzwana engu-5-10. Phinda izikhathi ezingu-3-5.
2. Ukuzivocavoca okusetshenziselwa amahlombe nezikhali:
- Khuphula amahlombe aphezulu kuze kube ezindlebeni. Bamba imizuzwana engu-15-10 bese ubuyela esimweni esivamile. Udinga ukuphinda izikhathi ezingu-3-5. Endaweni yomsebenzi, lokhu kungenziwa ngenkathi uhlezi.
- kancane kancane senza izinyathelo eziyindilinga. Izikhathi ezingu-5 ngendlela eyodwa, 5 kwenye.
- Ukujoyina izandla ngokukhiya nokulula, ngenkathi uphendulela izintende zezandla zakho. Phinda izikhathi ezingu-5-10.
- Ukuzivocavoca kwenziwa kwenziwa. Nciphisa izingalo eziphezulu ezithunyelwe ngemuva kwakho emuva enqabeni. Futhi kuleso simo, yenza ukunyakaza kokujikeleza kwamalungu ehlombe.
- Thatha izandla ezivaliwe phambi kwakho ngezandla zakho. Bamba lesi sikhundla ngamasekhondi angu-5-10. Phinda izikhathi ezingu-3-5.
- Shaya izandla zakho ekukhiyeni ngemuva kwekhanda lakho. Kulesi simo, izimbambo kufanele ziqondiswe. Sithutha ama-blades bese sibamba isikhundla samasekhondi angu-5-10. Phinda izikhathi ezingu-3-5.
- Phakamisa izingalo zakho ngaphezulu kwekhanda lakho, uqondise i-elbow yakho yesokunxele ngesandla sakho sokunene bese ucindezela ekhanda lakho. Bese uphinda lokhu ngesinye isandla.
- Ngesandla sakho sobunxele, thatha i-elbow kwesokudla bese ucindezela ngokumelene nehlombe lesokunxele. Senza okufanayo nangakolunye uhlangothi. Phinda izikhathi eziningana.
3. Ukuzivocavoca okusetshenziselwa ama-wrists nama-brushes:
- Shayela phezulu, iminwe iqonde. Okokuqala sigoba iminwe yethu endaweni yesibili yokuphuza, sihlale isikhathi eside futhi sivale izandla zethu. Phinda izikhathi ezingu-3-5.
- Bamba ngesandla sakho, bese uphakamisa isithupha sakho (njengokungathi ubonisa "okuhle kakhulu"). Senza ukunyakaza okuyisigidi ngesithupha.
- Thatha ngesandla sokunene ngesandla sakho sobunxele bese uzama ukusigoba phansi, bese uya phezulu. Yenza okufanayo ngakolunye uhlangothi. Phinda izikhathi eziningana.
- Bend ibhulashi ibe ngombonisi bese wenza izimpande eziyindilinga ngamabhulashi.
4. Qeqesha emuva:
- Hlala phezulu bese ubamba ibhande elifanele. Phakamisa unyawo lwakho bese uzama ukuyifinyelela ngangokunokwenzeka. Shintsha unyawo lwakho. Phinda izikhathi ezingu-3-5.
- Ukusebenza kwenziwa ngenkathi imile, imilenze iguqa ngamadolo, izintende ezisezantsi. Ukuzama ukuphoqa izandla zethu ezansi ngezandla zethu, ngenkathi sisilinda emuva.
- Ukujoyina izandla phezu kwekhanda lakho, futhi kule ndawo sikhonta umzimba wakho ngakwesobunxele, bese ngakwesokudla.
5. Ukukhokhiswa kwezinyawo:
- Kwenziwe ukuma. Ncike esihlalweni (itafula, udonga), ugobe umlenze emadolweni. Bamba i-ankle bese uyicindezela emagodini. Shintsha unyawo lwakho.
- Ukwenza ukuma, izandla ngemuva kwakho. Beka unyawo lwakho esihlalweni. Yenza umzimba uphelele emadolweni ngangokunokwenzeka. Bamba phezulu. Phinda ngomunye umlenze.
- Isihlalo sokuhlala, umhlane uqondile, umlenze uqondisiwe. Phakamisa umlenze, ubambe kancane bese uyinciphisa. Shintsha unyawo lwakho.
Ukufaneleka endaweni yokusebenzela kungenziwa ngokuqeda ama-exercises 3-5. Ungaphinda usebenzise ukuzivocavoca neqembu lonke, bese ukufaneleka emsebenzini kuyoba umsebenzi wakho ozithandayo ngesikhathi sokuphumula.