Ukusonta ngezinsimbi

Ama-crunches anesisindo - ama-technical exercises:

1. Lala ngomhlane imilenze yakho ilele phansi noma ebhentshini, amadolo agobe nge-engeli engu-90 degree.
   
2. Bamba isisindo esifubeni sakho, noma ungaqhubeka nezingalo eziqondile ngaphezu kwesifuba. Lesi yindawo yakho yokuqala.
   
3. Manje khipha umoya kancane, qala ukuphakamisa amahlombe akho phansi. Amahlombe akho aphakamisa ukusuka phansi ukuya ekuphakameni okungama-intshi angu-10 kuyilapho umgogodla wakho ophansi uhlala phansi.
   
4. Phezulu kokunyakaza qinisa imisipha yakho yesisu bese ubamba ikhefu elifushane.
   
5. Bese udonsa umoya bese wehlisa kancane uye endaweni yokuqala.