Ukuzivocavoca ukuqinisa imisipha yangemuva kuvame ukuqala ukuthakazelisa amantombazane kuphela lapho beqaphela ukuthi banenkinga yokumiswa. Umuntu ogwetshiwe ubheka njalo eboshiwe, engaqiniseki, kuyilapho abantu abanezikhundla zobukhosi beveza umbono ohlukile - okungukuthi, bayaqiniseka futhi banamandla. Uma unomsebenzi ohlala phansi, umkhuba wokuhlambalaza, ukukhula okuphezulu noma ukubuka amehlo okungafanele, ukuphoqelela ukugoqa izincwadi, qiniseka ukuthi uthola izivivinyo ezinjalo ezilula ngemuva kwabesifazane:
- Ukuzivocavoca okuyisisekelo emuva, okungenziwa ngisho nasemsebenzini. Hlala ngezandla zakho ngamadolo akho, izinsipho zakho zangemuva, vele ugobe phambili, ugcine umhlane wakho uphansi. Bese ubuyela emuva kokuqala. Phinda izikhathi ezingu-15.
- Hlala ngqo, izandla esihlalweni. Yenza izintambo ezisheshayo ezisheshayo kusukela kolunye uhlangothi. Phinda izikhathi ezingu-15.
- Ukuzivocavoca kokwehlisa ngemuva. Kusukela ekuma ngokuqondile, amahlombe aqondiswa, aguqe futhi afike phansi ngezandla zakho ukuze ikhanda lakho lihlale emadolweni akho. Sula umhlane wakho, sigcine ujikelezile. Bese ubuyela emuva kokuqala. Phinda izikhathi eziyishumi.
- Ukuvivinya okuphephile ngemuva nangesikhathi sokukhulelwa. Izikhali eziqondile zisabalala ezingeni le-shoulder, ziphendukela ezinhlangothini. Phinda izikhathi ezingu-15.
- Hlala ngezandla zakho emva kwakho. Gcoba i-pelvis, ubuyele emuva, ugobe ngobumnene bese uvala imizuzwana engu-5. Phinda izikhathi ezingu-15.
- Ukuma, imilenze yehlangothini-ububanzi eceleni, faka izandla zakho emahlombe akho, ama-elbows asakazeka eceleni, afana phansi. Hlelela ukuze uzame ukuthinta i-elbow elungile legolo langakwesobunxele, bese-ngokuphambene nalokho. Phinda izikhathi ezingu-15.
- Ukuzivocavoca nge-fitball ngemuva. Beka i-fitball ngemuva kwakho bese ulala kuso. Uncike ebhola futhi ugcine ibhalansi, uphakamise kahle isiqu bese uzama ukuhlala imizuzwana engu-5-6. Phinda izikhathi eziyishumi.
- Ema ngokulinganayo, imilenze ibhekene ne-shoulder-width ngaphandle, iguqa ngamadolo, izandla zihamba emzimbeni. Ungashintshi isikhundla se-ngemuva, ukuhambisa isifuba emuva nangaphezulu. Phinda izikhathi ezingu-15.
- Ema ngokulinganayo, imilenze ibhekene ne-shoulder-width ngaphandle, iguqa ngamadolo, izandla zihamba emzimbeni. Chaza isifuba esigcwele isiyingi esigcwele ngakwesokudla, bese-ngokumelene nalo. Phinda izikhathi eziyishumi.
- Esikhundleni esifanayo, phendukela ezinhlangothini, ngesikhathi esifanayo nokujikeleza, ukudonsa phambili nokuya ngakwesokunene. Zungisa izandla zakho. Phinda izikhathi ezingu-15.
- Veza ibhola ngemuva. Themba ebhola ngempuphu yakho, uphumule phansi ngamadolo akho aguqe ngamadolo. Amandla athambekela emzimbeni. Phakamisa ingxenye engenhla yomzimba ukuze uthole isandla esiqondile, bese uya kwesinye, bese uya kwelinye idolo. Phinda izikhathi ezingu-15.
- Ukulala phansi, amadolo egobile, izinyawo phansi, izandla emzimbeni. Gwema umhlane wakho phansi, ubambe ngemuva kwekhanda lakho, izinyawo nezinyawo, ukuvala ama-akhawunti ama-5. Phinda izikhathi ezingu-15.
- Ukulala emhlane wakho, bhonqa amadolo akho futhi uwalethe esifubeni sakho. Ngaphandle kokuvula imilenze yakho, i-curl esifundeni se-lumbar, ukuhambisa imilenze yakho ngakwesokudla, bese ngakwesobunxele. Phinda izikhathi ezingu-15.
- Isikhundla sokuqala sinjengokusebenza kwangaphambilini. Khipha ukunyakaza kokujikeleza: okokuqala kwewashi, bese ulwa nalo. Phinda izikhathi ezingu-15.
- Ukulala emathunjini, izandla emzimbeni, ubheke phansi. Gwema imilenze eqondile ukusuka phansi, ngaphandle kokuguqa ngamadolo. Phinda izikhathi ezingu-15.
- Ukuvivinya kokugcina. Kumele kwenziwe njalo futhi ngenjabulo - ibuyisa ngokuphelele emuva. Hlala kuzo zonke ezine. Ukuqeda umgogodla, uhlele umhlane wakho uphakamise phezulu. Bese ubuyela esimweni sokuqala bese ubeka phansi phansi. Phinda izikhathi ezingu-15.
Ukuzivocavoca okunjalo okuyinkimbinkimbi kumisipha yangemuva kufanele kwenziwe nsuku zonke, bese ungesabi nanoma yiziphi izinkinga zokumiswa, noma ubuhlungu bokubuyela emuva.