Inkinga Yokunxusa

1 -

Inkomo Yula

Indlela elula yokwenza ithole iluleke ngokuma cishe ku-1 kuya kwezingu-2 ukusuka odongeni.

• 1. Hlala eduze nodonga ngezandla zakho.
• 2. Faka unyawo olulodwa ngaphansi kwamahlombe akho nenye inyawo emzimbeni wakho.
• 3. Gcina izinyawo zakho ezinyaweni phansi, futhi uzizwe uhlezi ngemuva kwesithende sakho (i-Achilles tendon).
• 4. Yibamba isamba se-10, bese uphinda. Yenza zombili izinhlangothi.

Ukuze ugcizelele lesi sondlo, phawula emadolo akho emuva phansi bese ubeka unyawo lwakho phansi.

2 -

I-Toe Dips

Ukwenza i-toe dip, thola ibhokisi eliqinile, isitebhisi sezitebhisi noma i-curb.

• 1. Hlala enqenqemeni yesigxobo ngezinzwane zakho. Yiba nokuthile okumele ubambelele ngokulinganisela.
• 2. Ukugcina izinzwane zakho emgodini, vumela isithende sakho ukuba sehlele phansi.
• 3. Yizwani lokwehla ngemuva komlenze. Zama ukuphumula futhi uvumele isithende ukuba siqhubeke sesehlela phansi.

Ungenza izinyawo zombili ngesikhathi esisodwa, kodwa uzothola ukulula kangcono uma wenza unyawo olulodwa ngesikhathi. Qala kokubili, futhi uma uzizwa ukhululekile, yenze ngesikhathi esisodwa.

3 -

Isithende Cord Ukunyakaza

Intambo yesithende isolula ingenziwa ngokugxila phambili nokubamba unyawo lwakho, noma ngokusebenzisa okuthile ukusiza uma ungeke uguquke ngokwanele. Uma udinga usizo, sebenzisa ithawula, ishidi noma i-Thera-Band yenjoloba enikezwe yona ngu-optical physician.

• 1. Bamba izintambo zethawula, bese ugoqa phakathi phakathi kwezinzwane zakho.
• 2. Gcina ibondo lakho iqondile ngezinzwane zakho ezikhomba.
• 3. Dweba ithawula, ukudonsa izinzwane zakho emzimbeni wakho.

Lokhu kuzokweluleka kokubili komlenze wakho phansi kwesinyawo sakho.