Ukwelula okulula okungu-3 Ukuvimbela Ubuhlungu Basemuva

-Delile

• Amathiphu okuphepha we-s-t-r-e-t-c-h-i-n-g
• Ukuguqa ngamadolo esifubeni
• Kuzo zonke izinyawo ezine - ukubuyela emuva emuva nokunwetshwa
• Ukuma emuva kwe-arch

Ukusuka ekuthambekeni etafuleni lakho ukuyenza ngokweqile ejimini, imisebenzi eminingi yansuku zonke ingaholela ezinhlungwini zokubuyela emuva. Ukwelula njalo kusiza ukuvikela umqolo wakho ngokwandisa ukuguquguquka futhi kunciphise ubungozi bokulimala. Kwenziwe ngemuva kokuqinisa ukuzivocavoca umzimba, kuyasiza nokuvimbela ukukhathazeka kwemisipha.

Amathiphu okuphepha we-s-t-r-e-t-c-h-i-n-g

Khuluma nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca emuva, ikakhulukazi uma unomlando wezinkinga zomgogodla noma ukulimala emuva. Bese ulandela le mihlahlandlela ejwayelekile:

• Fudumala ngemizuzu engu-5 kuya kwengu-10 yomsebenzi wokukhanya. Isibonelo, hamba noma uhambise ibhayisikili elimile ngejubane elinethezekile. Ukwelula imisipha ebandayo kungaholela ekulimaleni.
• Nweba kancane, ugweme ukunyakaza oku-bouncy noma kwe-jerky.
• Iya kuphela lapho uzizwa khona ukungezwani okuncane. Akufanele ilimaze.
• Phumula ekunwebeni bese ubamba okungenani imizuzwana emi-5.

Nazi izindlela ezintathu ezilula ezisiza ukugcina izingodo zakho zangemuva futhi ziphilile.

Ukuguqa ngamadolo esifubeni

1. Lala ngomhlane phansi unwetshiwe imilenze.
2. Phakamisa bese ugoba umlenze wakho wesokudla, ulethe idolo esifubeni sakho. Bamba idolo noma umlenze ngesandla sakho sokudla, bese udonsa umlenze wakho lapho uzohamba kahle.
3. Hlala esimweni sokuguqa esifubeni ngenkathi uqinisa imisipha yakho yesisu bese ucindezela umgogodla wakho phansi. Bamba imizuzwana emi-5.
4. Buyela kancane endaweni yakho yokuqala.
5. Yenza okufanayo ngomlenze wakho wesobunxele.
6. Yenza okufanayo ngemilenze yomibili ngasikhathi sinye.
7. Phinda ukulandelana izikhathi ezi-5.

Kuzo zonke izinyawo ezine - ukubuyela emuva emuva nokunwetshwa

1. Qala ezandleni nasemadolweni akho phansi. Izandla zakho kufanele zibe ngaphansi kwamahlombe akho ngqo izingalo zakho ziqonde.
2. Dwala phambili, ubeke isisindo sakho ezingalweni zakho. Zungezisa amahlombe akho, bese isihlalo sakho siwe kancane. Bamba imizuzwana emi-5.
3. Idwala emuva, uhlezi izinqe zakho zisondele ezithendeni ngangokunokwenzeka. Gcina izingalo zakho zelulwa ziqonde phambili. Bamba imizuzwana emi-5.
4. Buyela kancane endaweni yakho yokuqala.
5. Phinda izikhathi ezi-5.

Ukuma emuva kwe-arch

1. Sukuma uqonde izinyawo zakho zihlukaniswe ububanzi.
2. Beka izintende zezandla zakho kumhlane wakho ongezansi. Thatha ukuphefumula okuncane, okujulile ukuze uphumule.
3. Goba umzimba wakho ongaphezulu emuva, ugcine amadolo akho eqondile. Sekela umhlane wakho ngezandla zakho. Bamba imizuzwana emi-5.
4. Buyela kancane endaweni yakho yokuqala.
5. Phinda izikhathi ezi-5.