Hlola ukufaneleka kwe-posture
Hlala phansi, phakathi kwesifuba nomuno kufanele ufake ububanzi bezintende zezandla zakho ezimbili.
Yiba emuva kwakho odongeni ukuze ibanga elisuka odongeni kuya ezithende lilinganiselwa ku-7-8 cm. Ngenkathi efanelekile, ngemuva kwekhanda, amahlombe, izigxobo, izintambo, kuzokuthinta odongeni kanye negebe eliphakathi kodonga nesigqoko ngeke kube ngaphezu kwamandla esundu.
Yima endaweni yakho evamile bese ulinganisa okhalweni lwakho. Bese uphakamisa isifuba futhi ulinganise futhi. Umehluko obangele futhi ubonise ukuthi hlobo luni lomsebenzi ukwenza imisipha yokuhleleka okuhle.
Imithetho yokuhleleka okuhle
Thatha amahlombe akho emuva, udwebe esiswini sakho, uphefumule esifubeni sakho.
Gcina ikhanda lakho iqondile: i-chin line kumele ihambisane nephansi.
Uma umile, gcina umhlane wakho uqonde
Lapho uhamba, yenza izinyathelo isilinganiso noma esifushane, kodwa hhayi njalo, kufanele "baphile"
Ukujika lapho uhamba, vula umzimba kancane ngaphambi kwemilenze.
Hlala phansi ngezihlalo nge-flat back, wehla ngokushesha futhi ngokushelelayo, ngaphandle kokudala ukugoba emhlane ophansi. Hlala uqonde. Amaqhubu ahlala ndawonye.
Uma ubhala etafuleni, sondela phambili kusuka okhalweni, gcina umhlane wakho uqonde.
Uhlezi emotweni, yenzeni eceleni, hhayi ukuqala kuqala. Okokuqala faka unyawo olulodwa egumbini, uguqe ngamadolo akho, ungagubuli emuva, uhlale uthule futhi uhambise umlenze owodwa ku-salon. Uma uphuma emotweni, phambuka kancane kancane emnyango, uphonsa phambili kancane bese ubeka unyawo lwakho emhlabathini. Vula kancane umlenze bese uphuma kahle.
Ukuqeqeshwa kwengqondo yokuthola ukuhleleka okulungile
Lapho uhamba, cabanga uhamba ngentambo elele phansi, umlenze owodwa phambi komunye;
Cabanga ukuthi ekhanda lakho uthwala i-jug yamanzi, ungayinciphisi ukuvimbela amanzi ekuchitheni;
Ake ucabange ukuthi isisu sakho nengemuva zakho ziboshwe ngokuqinile phakathi kwezincwadi ezimi eshalofini;
Ake ucabange ukuthi uyidonki emiceleni engabonakali futhi imbumbulu idonsa umzimba wakho;
Cabanga ukuthi umzimba wakho uqukethe ama-cubes ebantwaneni, abekwe phezu komunye nomunye futhi uma ungahlali uqondile, azoqubuka;
Ake ucabange njengendlela oyisibonelo ehamba ngaphansi kwe-catwalk bese ubonisa izingubo, ama-lensi amakhamera akubuka wena futhi akudingeki ukuba udilize.
Ukuqeqeshwa kwengqondo kuholela njalo futhi kunoma yisiphi isikhundla somzimba: ukuma, uhlezi, ngenkathi uhamba. Ukuziphathisa udinga ukucabanga okuncane kanye nokucabanga.
Isimo esifanele somzimba sokuhleleka kokuhle
I-Stantespina odongeni, ukumthinta ngezigaba ezilandelayo zomzimba wakho:
- ikhanda, ngaphandle kokuphakamisa inhlamba yakhe;
- amahlombe, ukuwajika kancane,
- izimbongolo, kodwa hhayi izikhali;
- izintambo;
- amathole ezinyawo, uma kungenzeka;
- izithende.
Phakamisa isifuba, susa isifuba phambili nangaphezulu. Lungisa lesi sikhundla somzimba. Phuma edongeni. Yileyo ndlela okufanele uyenze ngayo. Ngalesi sivivinyo, uzothola ukugoba okuhle komgogodla, isifuba sivulwa.
Ukuqeqeshwa ngokomzimba ukukhipha isisindo
Zonke izivivinyo kufanele zenziwe nsuku zonke izikhathi ezingu-5-10 emizuzwana embalwa, kancane kancane futhi ngokweqile ukuzwa ukululazeka kwemisipha.
Vuka ngokuqondile, qala izandla zakho ngemuva kwakho. Thatha amahlombe akho emuva, uphakamise isifuba sakho. Bamba isandla sakho sokunene ngesandla sakho sokunene bese usicindezela emuva ngemuva, ukwandisa ukungezwani, njengokungathi uzama "ukuwaqeda" ngemuva. Ngemuva kwemizuzwana embalwa, phumula, bese uphinda lo msebenzi izikhathi ezingu-5.
Hlala phansi phansi emuva odongeni, ungaphenduli, ukuze wonke ama-vertebrae ayithinte. Dlulisa imilenze yakho. Izikhali zibopha umugqa emaceleni futhi uphakamise ezingeni lamahlombe, uzihlanganise nabo odongeni lwangaphandle. Gudla izingalo zakho phezulu kwekhanda lakho ngenkathi ungabhidlili odongeni.
Phindela emuva phansi, uguqe amadolo, izinyawo zime phansi. Cindezela izandla zakho emahlombe ezintende zezandla kuze kube phansi, uzibophe ngentambo emagqumeni, ukuze ahlaselwe emaceleni phansi. Ngesikhathi esifanayo, uqondise imilenze phansi bese ulula izandla zakho emzimbeni, kuyilapho udonsa isisu sakho. Lungisa le ndawo ngamasekhondi angu-10, bese uphumule.
Themba ngemuva kwakho, bhonqa amadolo akho, izinyawo phansi. Amandla aselula ngemuva kwekhanda lakho ngezandla zakho. Cindezela emuva ephansi phansi, udonse esiswini. Lungisa le ndawo ngamasekhondi angu-10, bese uphumule.
Ngakho, ukuze uthole ukuhleleka kokudlala okuhle, kufanele uchithe isikhathi esincane ukuqeqesha ngokomzimba nangokwengqondo futhi ungalokothi ukhohlwe ukugcina umhlane wakho uqonde.