Bangani, sinilungiselele izivivinyo eziwusizo kakhulu zokwelula imisipha ekhazimulayo. Ukwelula ngemuva kokuzivocavoca kuzuzisa kakhulu futhi akufanele kunganakwa. Kukhona ukuzivocavoca kwezinqe okufanele abantu bayo yonke iminyaka. Khetha lezo ongazenza ngokukhululeka okwanele, kepha ngasikhathi sinye, zidinga ukunikeza ukungezwani okubonakalayo emisipha eqondisiwe. Awukwazi ukwelula ubuhlungu.
Okubalulekile! Gqoka izingubo ezikahle zokuzijwayeza. Kungcono uma kwenziwa ngezindwangu zemvelo. Amakilasi kufanele aqale kancane, ngaphandle kokuhamba okungazelelwe.
Okulandelayo, ake sibheke izivivinyo zokwelula i-glute ezidume kakhulu neziphumelelayo.
Ukuqamba amanga ukuzelula
- Lala ngomhlane bese uphakamisa imilenze yakho igobile emadolweni. Amathanga kufanele abhekane phansi.
- Beka uzwane lomlenze owodwa ngemuva kwedolo lomunye. Sebenzisa leli dolo ukucindezela onzwaneni, ukwengeza ukwelula emisipheni ye-gluteus.
- Phinda futhi ngomunye umlenze.
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Ngiguqe ngamadolo
- Ngena kuzo zozine bese ubeka umlenze ongezansi womlenze owodwa phezu kwemisipha yethole yenye. Umlenze ongezansi kufanele uphendukele komunye umlenze.
- Hambisa umzimba wakho wonke emuva, wandise ukunwebeka. Phinda omunye umlenze.
Ukwelula lapho uhleli
- Hlala phansi ngezinqe ulule imilenze phambi kwakho.
- Bamba omunye wemilenze ngezandla zombili nge-shin, uyigoba edolweni bese uyicindezela esifubeni sakho. Izandla kufanele zimbozane. Zizwe ukungezwani.
- Phinda ukunyakaza ngomunye umlenze.
"Pose Pove"
- Hlala phansi umlenze owodwa weluliwe futhi welulelwa emuva, nomunye phambili waguqa emadolweni. Phumula izandla zakho ezinhlangothini zomzimba.
- Okulandelayo, goba phambili ubeke izingalo zakho phansi phambi kwemilenze yakho kuvaliwe izinzwane. Nweba.
- Yenza ukunyakaza okufanayo ngemilenze yakho eshintshiwe.
Qiniseka ukuthi ubuka ividiyo mayelana nokwelula izinqe! Kunokuzivocavoca okuningi lapha okungafakwanga kusibuyekezo sethu:
