Owu, ndingayilungisa njani ibhajethi yam intsapho kule nyanga ukuze ndihlaziye i-wardrobe kancane? Kwaye emva kwekhefu kwavela ukuba akuzona zonke izinto ezibukeka zilungileyo kum. Kwaye isisu sisuke sixhomeke kakubi phezu kwebhanti yeeyans zakho ezizithandayo. Ewe, ewe, ndikhululekile kwiholide, kodwa emva koko konke "kubandakanya konke"!
Iingcamango ezinjalo zandwendwela malunga neenyanga ezidlulileyo. Kwakungekho nto yokuyijika, kwakudingeka ukuqwalasela enye indlela yokusombulula le ngxaki. Ngokufanayo, njani ukwenza isisu siphatheke, kwaye mhlawumbi ngokukhawuleza? Bonke abacebisi abadlulileyo nabangavunyelwanga badibanisa into enye-kuphela ukutya kweziphumo eziyimfuneko ayiphumelelanga, ukuqeqeshwa ngokomzimba kuyimfuneko. Emva kokufunda ulwazi oluninzi malunga nokwenza ngokukhawuleza isisu esisisigxina, ndazikhethela ngamanyathelo ambalwa awanzima. Kwaye umphumo! Ijee zam intandokazi zibuyele kum kwaye zikhangele kakuhle njengaphambili. Ufuna, ndiza kukuxelela ukuba ndikwazi njani ukwenza isisu sam isisu kunye ncediso, yiyiphi imisebenzi?
Ngokuqinisekileyo, kwafuneka ndiqwalasele kwakhona umfanekiso wokutya. Akukho nto ekhethekileyo, kodwa ndayomeleza ngoncedo lweebhalethi ze-tshokoledi, ndayeka. Kodwa ngokubanzi uqeqesho luncediswa.
Okokuqala, kufuneka ulungiselele imisipha yakho yomsebenzi.
Ukuzilolonga
- Khuphukisa ukugcinwa kwesisu njengoko ukhupha kwaye ujikeleze nge-inhalation. Inani leendlela: ukuphindaphinda oku-4 ukuya kwe-10.
- Ukuma emgangathweni, iinyawo zecala elibanzi. Yitshintshana ukutsala iinyawo ezisekhohlo nokunene ukuya esifubeni, uncedise izandla. Inani lokuphindaphinda: ezili-10 kumlenze ngamnye.
- Ukuma emgangathweni, iinyawo zecala elibanzi. Ngaloo ndlela, sidonsa imilenze emacaleni, sincede ngezandla zethu. Inani lokuphindaphinda: ezili-10 kumlenze ngamnye.
Emva kokufudumala, unokuqalisa iziqhelo eziphambili.
Ukuzivocavoca ukuqinisa imisipha yomzimba
- Isikhundla sokuqala - silele emhlane wakho, kufuneka ubeke izandla zakho emva kwentloko yakho, ngaphandle kokudibanisa kwikhekhi. Imisongo iwela kwaye iguqa ngamadolo. Xa ungenelela ukukrazula umzimba ukusuka kumgangatho uze ufikelele emadolweni, ukuze uphumelele - buyele kwindawo yokuqala. Inani lokuphindaphinda: 15-30.
- Indawo yokuqala - elele ngasemva, izandla zifakwe kwisitshixo emva kwentloko, imilenze iphumla kwi-angle ye-90 degrees. Xa ungenelela ukukrazula umzimba ukusuka kumgangatho uze ufikelele emadolweni, ukuze uphumelele - buyele kwindawo yokuqala. Inani leendlela: ukuphindaphinda kwama-5 kuya kwe-15. Ithuba lokuphumla phakathi kweesethi ngu-5-10 imizuzwana.
- Isikhundla sokuqala - silele ngasemva, faka izandla zakho phantsi kwamatye, imilenze iqonde. Ukuphakamisa iinyawo zakho i-15 cm ukusuka phantsi, zenze i-mahi-cross-wise ("izikere"). Qinisekisa ukuba xa uqhuba umsebenzi, unqiniwe ucincile kwisantya. Inani leendlela: ukuphindaphinda kwama-3 kuya kwe-10.
- Isikhundla sokuqala - silele esiswini, iingalo zolule phambi kwentloko, imilenze iqonde. Ngethuba elifanayo siphakamisa iingalo nemilenze yethu, sihlale kule ndawo imizuzwana eyi-10 size sibuyele kwindawo yokuqala. Inani lokuphindaphinda: ama-5-15 amaxesha.
- Isikhundla sokuqala sikuzo zonke iine, iingalo, imilenze kunye nomqolo kuya ngqo. Kancinci sigxininisa isiphakamiso sethu, sinciphisa intloko yethu phantsi kwaye sizama ukuyibeka ngokusisigxina esiswini sethu. Emva kwemizuzwana embalwa, phumula uze ubuyele kwindawo yokuqala. Inani lokuphindaphinda: amaxesha ama-3-5.
- Isikhundla sokuqala silele kwicala elinye, imilenze kunye. Esinye isandla sihamba phantsi kwentloko, yesibini - ihlala phantsi phambi kwetraki. Khulisa imilenze emibini ngaphantsi komgangatho uze ubuyele kwindawo yokuqala. Inani lokuphindaphinda: amaxesha ama-10 kwicala ngalinye.
- Isikhundla sokuqala - silele emhlane, izandla ezithatha umzimba, isikhongo sicinezelwe phantsi. Kwi-exhalation siyifaka kwisisu size sikhulise i-pelvis phezulu. Kule ndawo, kufuneka uzuze imizuzwana engama-30, uze ubuyele kwindawo yokuqala. Inani leendlela: ukuphindaphinda kwama-2 kuya kwe-10.
- Isikhundla sokuqala - silele phantsi, imilenze iqonde, izandla kunye nesiqu. Siphakamisa imilenze yethu ngokukhawuleza, ukukrazula i-pelvis phantsi kwezantsi. Sizama ukuzithembela ezandleni kwaye senze umsebenzo kuphela kwiindleko zesicindezelo esiswini.
Kwaye ekugqibeleni, ezinye izongezo. Ukuzivocavoca kufuneka kwenziwe ngaphandle kweyure emva kokutya, kwaye emva kokugqitywa koqeqesho, unakho kuphela emva kweyure. Ukuba ufuna ukwenza isisu esiswini emva kokuba uzalwe, ezi zinto zifanelekile. Ukukwenza kuphela kuyimfuneko kwindlela yokupaka - kunye ne-amplitude encinci, uzama ukungafihli.