Ukuzivocavoca ukuqinisa imisipha yomva ngokuqhelekileyo kuqala ukuba nomdla kumantombazana kuphela xa bebona ukuba baneengxaki zokuhamba. Umntu ogwebileyo uhlala ekhangeleka, engaqinisekanga ngaye, kanti abantu abanegunya lokubuyisa ubukhosi bavelisa impazamo eyahlukileyo-okuthi, baqinisekile kwaye banamandla. Ukuba unomsebenzi ohleliyo, umkhwa we-slouching, ukukhula okuphezulu okanye ukujonga kakubi, ukunyanzelisa ukugoba ngeencwadi, qi
- Ukuzilolonga okuyisiseko kwimva, enokukwenziwa kwintsebenzo. Hlalani ngezandla zenu ngamadolo, iminyango yakho emva, vele uguqa phambili, ugcine umgca wakho wecala. Emva koko buyele kwi-original. Phinda amaxesha angama-15.
- Hlala ngqo, izandla phezu kwesinqe. Yenza iindawo ezinqabileyo ezinqamlezayo ukusuka kwicala ukuya kwelinye icala. Phinda amaxesha angama-15.
- Ukuzivocavoca ukululaza umva. Ukusuka kwindawo emileyo, amahlombe aqondiswe, aguqe aze afinyelele phantsi ngezandla zakho ukuze intloko yakho ihlale emadolweni. Sula umqolo wakho, ugcine ujikeleze. Emva koko buyele kwi-original. Phindaphindwe izihlandlo ezilishumi.
- Ukuzikhusela ngokukhuselekileyo kwimva nangethuba lokukhulelwa. Iingalo ezichanekileyo zisasazeka kwinqanaba lomgangatho, zijika kumacala. Phinda amaxesha angama-15.
- Hlala ngeengalo zakho emva kwakho. Gcoba i-pelvis, ubuye umva, uphendule ngobumnene uze uvale imizuzwana emihlanu. Phinda amaxesha angama-15.
- Ukuma, imilenze ye-width-width apart, faka izandla zakho emahlombe akho, iindlovu zisasazeka, zihambelana nomgangatho. Emile ukuze uzame ukuchukumisa i-elbow efanelekileyo kwidolo lasekhohlo, kwaye-ke ngokubhekiselele. Phinda amaxesha angama-15.
- Ukuzivocavoca kwi-ballball ye-backball. Faka i-fitball emva kwakho kwaye ulale kuyo. Ukuxhomekeka kwibhola kwaye ugcine umlinganiselo, phakamisa intuthuko kakuhle kwaye uzame ukuhlala imizuzwana emi-5-6. Phindaphindwe izihlandlo ezilishumi.
- Ukuma ngokulinganayo, imilenze ibanzi ububanzi bodwa, iguqa ngamadolo, izandla zihamba kunye nomzimba. Musa ukutshintsha isikhundla se-back, shenxisa i-pelvis emva nangaphandle. Phinda amaxesha angama-15.
- Ukuma ngokulinganayo, imilenze ibanzi ububanzi bodwa, iguqa ngamadolo, izandla zihamba kunye nomzimba. Chaza i-pelvis ingqungquthela epheleleyo ngokuqala, emva koko-ngokubhekiselele kuyo. Phindaphindwe izihlandlo ezilishumi.
- Kwimeko efanayo, shintshana emacaleni, ngexesha elifanayo kunye nokujikeleza, ugxotha phambili kwaye uye ngasekunene. Jiqula zakho izandla. Phinda amaxesha angama-15.
- Ukuzivocavoca kwibhola emva. Thetha kwibhola ngomqolo wakho, uhlala phantsi phantsi ngamadolo akho aguqa ngamadolo. Amandla atyula emzimbeni. Ukuphakamisa inxalenye esemgangathweni yomzimba ukuze ukwazi ukufumana isandla esilungileyo, emva kokunye, uze uye kwelinye idolo. Phinda amaxesha angama-15.
- Ukulala emanzini, amadolo aguqile, iinyawo ezantsi, izandla phezu komzimba. Phula umva wakho emzantsi, ubambe emva kwentloko yakho, iinyawo kunye neendwangu, ukhiye kwi-akhawunti engama-5. Phinda amaxesha angama-15.
- Ukulala emhlane wakho, ukuguqa amadolo uze uwazise esifubeni sakho. Ngaphandle kokuvula imilenze yakho, i-curl kwingingqi ye-lumbar, ukuhambisa imilenze yakho ngakwesokudla, uze uye ngasekhohlo. Phinda amaxesha angama-15.
- Isikhundla sokuqala sinjengokusetyenziswa kwangaphambili. Kick ukunyakaza okuhambayo: kuqala ngehora, kwaye emva koko. Phinda amaxesha angama-15.
- Ukulala ngesisu, izandla kunye nomzimba, ubheke phantsi. Gxotha imilenze eqondekileyo ukusuka kumgangatho, ngaphandle kokuguqa ngamadolo. Phinda amaxesha angama-15.
- Umsebenzi wokugqibela. Kufuneka kwenziwe rhoqo kwaye ngokuzonwabisa - ibuyisela ngokucacileyo umva. Yima kuzo zonke ezine. Ukuqhayisa umlenze, ulungele umva wakho. Emva koko buyele kwisiqalo sokuqala uze ugqithise ngokukhawuleza umva wakho. Phinda amaxesha angama-15.
Olu hlobo olunzima lokuzilolonga lwentshukumo kufuneka luyenziwe yonke imihla, kwaye awuyi kuyika nayiphi na ingxaki malunga nokuhamba, okanye intlungu.