Sanibonani nonke! Namuhla ngizokukhombisa okuthile okuzilolonga emgogodleni.
Njengoba wazi, emuva nomgogodla kuyisisekelo somuntu wonke. I-Healthy Spin kanye nokuma okubushelelezi kuyisiqinisekiso somsebenzi womzimba ofanele, kanye nokulula kwe-gait enhle, ukulala kahle nokusebenza okuhle.
1. Ukuzivocavoca kwenziwa. Imilenze ngobubanzi bamahlombe, i-pelvis kuwe, izandla ngemuva kwenqaba, iminwe yenkomba iqondile futhi ixhunyiwe. Amahlombe ashiyiwe, gcina ikhanda kahle futhi liqonde. Ukudonsa ukunyakaza siletha ibala. (5-7 ukucwilisa).
2. Ilele ngemuva, dweba izandla zakho phezulu, imilenze - amasokisi ngokwakho. Khipha ngokuhlukile isithende kwesokudla / kwesobunxele. (5-7 emlenzeni ngamunye).
3. Eposini elithi "Fold", hlala kuthambo le-cylinder, qinisa ama-buttock ngezandla zakho, spin bushelelezi, wena, ibanga phakathi kwezinyawo ziyizinyawo ezimbili. Sisonga ikhanda ngemuva kwezandla zami nase-Esose ngikwehlisela ikhanda lakho ngezandla, ngifuna ukuthinta isifuba se-chin. Lapho uphefumula uphakamisa ikhanda lakho emuva futhi e-exhale futhi u-anyit (izikhathi ezi-5-7).
4. Ngijika ngesisu, vuka "ngekati" pose, izandla ububanzi. Ngakho-ke siphenduka ngokuhlukile, ihlombe kwesokunxele, lifuna ihlombe ukuthinta phansi. (Izikhathi ezi-5-7 ehlombe ngalinye).
5. Esikhundleni "sekati" isandla esisodwa phakathi, kuyasekela. Isandla sesibili esithi "Drive" phakathi kwePalm ne-Knee, sibeke ehlombe. Sukuma ubheke phezulu futhi ubheke intende. (Isikhathi esisodwa ngesandla ngasinye. Esimweni esinjalo, imizuzwana engama-20-30).
Ngemuva kokwenza lolu chungechunge lokuzivocavoca, hlala phansi, wehlise amajikijolo ezithendeni futhi, encini, ukhiphe izandla zakho phambili. Lokhu kuthunyelwa kunxephezela umthwalo emhlane ongezansi futhi ususe amavoti ngemuva kokuzivocavoca.
Uma unobuhlungu emuva noma umnyango wesibeletho, wenza lezi zivivinyo nsuku zonke, impumuzo uzozizwa ezinsukwini zokuqala. Umphumela ufika manjalo.
Qaphela: Zonke izivivinyo kufanele zenziwe kancane, ngaphandle kwengxabano, zibheka ukuphefumula okubushelelezi. Emoyeni simi esikhundleni, emaphepheni, senza umzamo.
Lezi zivivinyo zinhle kakhulu ukuzisebenzisela ukushaja kwasekuseni. Okokuqala, kuyashesha futhi kulula, kanti okwesibili, ngenxa yomgogodla nomgogodla, umzimba uvuka, ukuphefumula kuba mahhala.
Ukubhala Ukungena: I-St Petersburg https: //vk.com/id2839201