Ukunciphisa Ukuzivocavoca Ngempuphu Yakho

Imisebenzi yansuku zonke ingahle ibangele imisipha emihle. Ngokuhamba kwesikhathi, lokhu kungabangela ubuhlungu obukhulu emuva futhi kwandise ingozi yokulimala emuva .

Funda ezinye izivivinyo zokwelula zonke imisipha emikhulu yomhlane wakho ngendlela esheshayo nephumelelayo. Ukwenza lezi zixazululo kuzokusiza ukuvimbela ubuhlungu emuva futhi usize ekunciphiseni ama-backaches amanje .

1 -

Knees to Chest Sula

1. Qala emhlane wakho ngamadolo ugobile futhi izinyawo zakho zihlala phansi.
2. Beka izandla zakho ngemuva kwamathanga akho bese udonsa imilenze yakho esifubeni sakho.
3. Donsela kuze kube yilapho ululalwa kahle.
4. Bamba imizuzwana engu-15.
5. Buyela esimweni sokuqala.
6. Phinda izikhathi ezingu-9.

2 -

Ukuphakama kwe-Supine Twist

1. Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi.
2. Ukubeka phansi isitezi sakho phansi, ujikeleze izinyathelo zakho ngakwesobunxele, unciphise imilenze yakho phansi uze uzwakale kahle.
3. Bamba imizuzwana engu-15.
4. Buyela esimweni sokuqala.
5. Phinda izikhathi ezingu-9.
6. Ukugcina umhlane wakho phansi phansi, ngalesi sikhathi, ujikeleze izinyathelo zakho ngakwesokudla, wehlisa imilenze yakho phansi uze uzwakale kahle.
7. Bamba imizuzwana engu-15.
8. Buyela esimweni sokuqala.
9. Phinda izikhathi ezingu-9.

3 -

Ukunciphisa Ukudonsa Ukudonsa

1. Themba esiswini sakho.
2. Zizenzele phezulu ezihlangothini zakho ezidlulisela emuva.
3. Qala ukulungisa izinkinobho zakho, ngokuqhubeka nokubuyisela emuva.
4. Qhubeka uqondisa izintambo zakho kuze kube yilapho ululazeka kahle.
5. Bamba imizuzwana engu-15.
6. Buyela esimweni sokuqala.
7. Phinda izikhathi ezingu-9.

4 -

Phakamisa i-Drawing Abdominal In Stretch

1. Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi.
2. Pushisa phansi emhlane wakho phansi bese uqinisa imisipha yakho engaphansi.
3. Bamba inani le-10.
4. Buyela esimweni sokuqala uphinde uphinde izikhathi ezingu-9.

5 -

I-Supine Butt Lift Stretch

1. Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi.
2. Phuma phansi ngezinyawo zakho njengoba uhamba kancane uphakamisa phansi phansi.
3. Bamba inani le-10.
4. Buyela esimweni sokuqala uphinde uphinde izikhathi ezingu-9.

6 -

I-Cat-Camel Yoke

1. Gwema phansi phansi endaweni yonke yezinhlangothi ezine ezandleni zakho nasemadolweni.
2. Phakamisa isiphakamiso sakho esihlahleni njengesikhala esithukuthele.
3. Bamba inani elingu-5.
4. Buyela esimweni sokuqala.
5. Donsela isisu sakho phansi, uguqe ngemuva kwakho.
6. Bamba inani elingu-5.
7. Buyela esimweni sokuqala.
8. Phinda izikhathi ezingu-9.

7 -

Uhlezi Ngaphambi Kokuhleleka Kwe-Curl

1. Hlala esihlalweni ngezinyawo zakho phansi emhlabathini.
2. Gcoba intamo yakho, emuva phezulu, futhi ubuyele phansi kuze kube yilapho esifubeni sakho sisezinteni zakho futhi ungathinta phansi ngezandla zakho.
3. Bamba inani le-10.
4. Buyela esimweni sokuqala uphinde uphinde izikhathi ezingu-9.

8 -

Nciphisa

1. Vuka ngokuqondile ngezandla zakho ezinhlangothini zakho nezinyawo zakho ububanzi be-shoulder.
2. Bend isiqu sakho eceleni komgwaqo ngenkathi ushaya isandla sakho sokunxele phansi kwethanga lakho bese ufinyelela ingalo yakho yangakwesokudla phezu kwekhanda lakho.
3. Bamba inani le-10.
4. Buyela esimweni sokuqala.
5. Manje bhonsa i-trunk yakho eceleni kuya kwesokudla ngenkathi ushaya isandla sakho sokunene phansi kwethanga lakho bese ufinyelela ingalo yakho kwesokunxele phezu kwekhanda lakho.
6. Bamba inani le-10.
7. Phinda izikhathi ezingu-9.