Ukuphazamiseka okwedlule, ngaphezu kokubhubhisa konke ukuma kwesibalo, kungakhipha izinkinga eziningi zezempilo. I-slouching ehlala njalo iholela ekuzileni kwegazi, ukusabalalisa kwegazi okungaphelele, ukuphefumula nokuphefumula ngemuva. Ukuze ugweme lezi zinkinga, kufanele unike umzimba wakho okungenani imizuzu engu-20-30 ngosuku futhi wenze umzimba ukuze uthole ukuhleleka okulungile nokuhle.
Ukuzivocavoca ukulinganisela ukuma
Ngaphambi kokuba uqale ukuqeqesha, zama ukuhlola ukuthunyelwa kwakho kuqala. Ngenxa yalokhu, udinga ukuma uqonde, uqondise emuva futhi ubophe amahlombe akho, udwebe izintende zakho emuva, bese uphakamisa isitho sakho. Uma lesi sikhundla singajwayele, isimo sizodinga ukulungiswa nokulungiswa.
Ngaphambi kokuzivocavoca okuyinhloko kufanele kube kuhle kakhulu ukwelula. Ngenxa yalokhu, vuka ngokuqondile, faka izandla zakho ekukhiyeni bese uphakamisa, uphakamise umgogodla. Bese ume ezinzwaneni zakho bese welula izingalo zakho ngangokunokwenzeka.
Ngemuva kwalokho, faka izandla zakho ngemuva kokukhiya bese uzama ukuziphakamisa, uphathe amahlombe. Bese wehla bese uphakamisa izandla zakho nakakhulu, bese ukhothamela izikhathi eziningana ezinhlangothini. Qinisekisa ukuthi uqiniseke ukuthi uboya lugobile. Ngemuva kokuqeda ukufudumala, ungaqala ukuvivinya umzimba ukuze ulungise ukuma.
- Hlala kuwo wonke ama-four bese uphazamisa, wehlisa i-pelvis ngayinye ngakwesokunene nangakwesokunxele. Yenza okuphindaphindiwe kuka-6-8.
- Iya endaweni yokulala phansi, izandla phambi kwakho. Emuva phansi, wehla ikhanda lakho ngangokunokwenzeka. Khona-ke, ujika ikhanda lakho, ubheke kuqala esithendeni esisodwa, bese kwenye. Futhi yenza okuphindaphindiwe kuka-6-8.
- Isikhundla sokuqala sifana nokusebenza kwangaphambilini. Manje phakamisa ingalo yakho yangakwesokudla nomlenze wakho wesobunxele, hlala kule ndawo ngamasekhondi angu-5-7. Phinda okufanayo ngakwesokunxele nengalo yesokunene. Yenza okuphindaphindiwe okumbalwa. Lokhu kuzosiza ukuqinisa imisipha yangemuva futhi kuyoba inombolo yocingo 1 yokuhleleka okuhle.
- Esikhundleni esifanayo sokuqala, faka izandla zakho ekukhiyeni, zidonsa phambi kwakho uphakamise imilenze yakho. Yenza okuphindaphindiwe uze ukhathele.
- Ngemuva kwalokho, faka ikhanda lakho ezandleni zakho, uvaliwe ekukhiyeni, ucindezela isifuba sakho esifubeni sakho. Kulesi sikhundla, phakamisa i-trunk cishe izikhathi eziyishumi.
Ngaphezu kwalokho, ungakhohlwa ukuphambanisa imisipha yomshini, okusiza futhi ukugcina ukuhleleka kahle.
Kumele uqaphele ukuthi ukuze kusetshenziswe ukuvivinya umzimba okuhle nokuhle okudingekayo ukwenza njalo. Emva kwezinyanga ezingu-1-1,5 uzokwazi ukubona umphumela wemizamo yakho.