Ukuzivocavoca kwamafoloko

Akusiyo imfihlakalo ukuthi imibono yesigaba samadoda ivame ukukhishwa emahlathini amahle nokunwebekayo. Futhi wonke owesifazane kufanele anakekele kahle le ngxenye yomzimba wakhe. Ngezansi ukuvivinya umzimba kumathambo, ukuqaliswa kwansuku zonke okuyoba nemiphumela ebonakalayo.

1. Themba empilweni yakho, welula izingalo zakho emzimbeni, ubeke izinyawo zakho ububanzi ububanzi bese uguqa ngamadolo, kuyilapho uncike ezinyaweni zonke. Kubalulekile ukuphakamisa izintambo, ucindezela, uhlale imizuzwana embalwa kule ndawo, bese ugoqa phansi bese uphinda konke futhi izikhathi ezingu-8-10 ngaphandle kokuthatha amahlombe phansi.
2. Themba esiswini sakho, faka izandla zakho ngaphansi kwezinyane lakho, umlenze wakho oshiywe ngakwesokunxele usephansi, futhi ilungelo lakho libekwa eceleni. Umlenze wesokudla uphakama kancane futhi uwe. Ukuzivocavoca izikhathi ezingu-10. Ngemva kokushintsha isikhundla semilenze, phinda okufanayo. Isikhumba akufanele sikhuphuke phansi.
3. Themba esiswini sakho, ubeke umcamelo ngaphansi kwalo. Cisha izandla zakho ngamabhande bese uwadonsa phambili, uphakamise isikhunta kancane. Ukwehlisa kancane kancane, buyisela izandla zakho bese uthinta izintambo zakho ngezibhamu zakho. Buyela esimweni sokuqala bese uphuma. Phinda izikhathi ezingu-10.
4. Isimo sifana. Isikhumba sifakwa ezintendeni zezandla, izintende ziboshwe omunye nomunye. Vusa unyawo olulodwa kancane, ngaphandle kokuguqa, futhi wenze ukunyakaza okujikelezayo ngalo. Phinda izikhathi ezingu-10, kusukela emilenzeni ehlukene.
5. Themba esiswini sakho, faka izandla zakho ngaphansi kwezinyathelo zakho, imilenze yakho iqonde phezulu phansi. Ukukhulelwa nokunciphisa imilenze encane, ukuhlenga izintambo. Phinda izikhathi ezingu-10.
6. Sukuma esihlalweni ngemuva kwakho, susa imilenze yakho ebubanzi bamahlombe akho. Isisu ukudweba. Bendisa imilenze kancane kancane, uguqula umzimba phambili, ubuyele emuva, izintambo emuva, njengokungathi uzama ukuhlala phansi. Ngomzuzu wokugcina, sebevele besithinte isihlalo, imilenze iphinde iqondise, iphoqe izithende ngesikhathi esifanayo bese icindezela imisipha yamasosha. Phinda izikhathi ezingu-10.
7. Beka imilenze yakho ndawonye, ​​izingalo zakho emzimbeni wakho. Hlanganisa ngokujulile bese uqala ukugijima endaweni, kuyilapho izingalo ezihlangothini zigobile, izithende zishaya emagodini. Khipha kancane kancane ngenkathi wenza lokhu. Qhubeka ngomzuzu.
8. Hlala phansi, ukuphumula kwesundu ngemuva kwekhanda, imilenze ihlukane kancane. Yenza emagodini "uhamba" emuva nangaphambili, emuva kuqondile. Yenza lo msebenzi imizuzu emibili.
9. Themba ngemuva kwakho futhi uguqe amadolo akho. Bend izindebe zakho ukuze izandla zakho zisondele ekhanda lakho. Phakamisa umlenze wesokudla bese uphakamisa isikhumba kancane kancane, bese uyinciphisa. Phinda izikhathi ezingu-10 ngomlenze ngamunye.
10. Themba ngemuva kwakho bese welula ingalo. Bendza imilenze ethangeni, ubeke izinyawo phansi, ubeke unyawo olufanele ngakwesokunxele. Phakamisa bese unciphisa i-pelvis kancane kancane. Ukuzivocavoca kufanele kuphindwe izikhathi ezingu-10-15 zomlenze ngamunye.
11. Esimweni sokuma ubeke imilenze yakho ndawonye, ​​izandla zakho okhalweni lwakho. Yenza i-lunge ejulile phambili ngomlenze ngamunye, ukukhiqiza izimpondo ezijulile kathathu. Okusele ngemuva kufanele kufakwe izikhathi ezintathu enyaweni egcwele, hhayi kuzinzwane. Kubalulekile ukukhuphuka kancane kancane kusuka ezinhlanu kuya kweziyishumi inani lokuhlaselwa yonyawo ngalunye.
12. Vuka ngokuqondile, imilenze ndawonye, ​​futhi ezandleni zezingqungquthela. Thatha umlenze wakho wokunene emuva, uphakamise izingalo zakho ngesikhathi esifanayo, ugobe. Buyela emuva esimweni sokuqala. Thatha inyawo lakho lesokunxele emuva. Yenza izikhathi ezingu-8-10 ngomlenze ngamunye.
13. Hlala kuwo wonke ama-four, ukhomba emadolweni nasemaphambili. Phakamisa umlenze, uguqe ngamadolo, ukuphakama kwesikhumba, bese uyinciphisa, kodwa ungathinti phansi. Yenza izikhathi ezingu-8-10 ngezinyawo ngalunye ngokuhamba kancane.
14. Ukulala emhlane wakho, imilenze iphakanyiswe ama-45 degrees, ulingise ukugibela ibhayisikili. Phinda izikhathi ezingu-8-10.
15. Themba esiswini sakho, imilenze iguqa ngamadolo akho, ubambe ndawonye, ​​ikhanda lakho ezandleni zakho. Izindwangu "zibukeka" esilingweni. Sula imisipha yesisu, izintambo nemilenze. Cindezela imilenze yakho ndawonye bese uzama ukuphakamisa zomabili amadolo kusukela phansi ngamasentimitha. Buyela kancane kancane endaweni yokuqala. Amaqhubu kudingeka adluliswe kancane. Yenza izikhathi ezingu-10.