Kutambasula kwa lumbar triangle

Kutambasula lumbar triangle - njira zochitira:

1. Gona chagada. Ikani chogudubuza pansi pa msana wanu wapamwamba. Pindani mikono yanu pachifuwa chanu, pindani mapewa anu. Awa adzakhala malo anu oyamba.
2. Kwezani m'chiuno, kusuntha kulemera kwa wodzigudubuza. Tembenukira kumbali iliyonse mosinthana, kusuntha kulemera kumanzere ndi kumanja, monga momwe tawonetsera pachithunzichi. Pamapeto pa kutembenuka kulikonse kuchedwa kwa masekondi 10-30.