Uma ngabe uke wenza imidlalo empilweni yakho, kufanele wazi ukuthi noma yimuphi umsebenzi uhlanganisa ukufudumala. Kulesi simo, kunikezwa indawo ekhethekile ekuzivocavoca okugqugquzela ukuhanjelwa kwemisipha nemigqa. Lokhu kuyadingeka ukuze kuncishiswe ingozi yokulimala (njengokululaza imigqa, ukuyiphula, njll) ngesikhathi semidlalo noma ukudansa.
Esinye sezibonakaliso zokwelula okuhle yikhono lokuhlala kwi-twine. Kusobala ukuthi ngenkathi sikhuluma ngokuthulula okuhle kwemisipha yemilenze. Futhi nakuba ungakuphikisa ukuthi manje awudingi konke, ngoba awungena emidlalweni futhi ungahambi emidlalweni, okusho ukuthi awudingi ukwazi ukuthi ungayilula kanjani imilenze yakho. Kodwa-ke, ukuvivinya umzimba akudingeki kwenziwe ngaphambi nje kokuqeqeshwa kwezemidlalo noma ukudansa, kungenziwa empilweni yansuku zonke, ukugcina ithoni ye-muscle nokuthuthukisa ukujikeleza kwegazi kuzo. Ngakho-ke, siphakamisa ukuthi uzijwayeze ngemithetho eyisisekelo, kanjani nokuthi kungcono nini ukwenzela i-twine, futhi futhi nokuzivocavoca okuyisisekelo kwalokhu.
Indlela yokufunda indlela yokwelula kahle imilenze?
Ukuze wenze lokhu, udinga ukwazi ukuthi yini engenziwa ukuze kuthuthukiswe ukwelula, nokuthi yini engekwenziwe ngokulandelana.
- Ngaphambi kokuba uqale ukwelula umzimba, udinga ukufudumala imisipha yakho yomlenze. Ukuze wenze lokhu, izinyawo ezifanelekile, intambo yokuqhafaza, ama-squats, njll. Lokhu kuzokwenza ngcono ukugeleza kwegazi kubo futhi kucebise imisipha nge-oxygen.
- Ungadluli. Qala okuncane, ungapheli, konke ukunyakaza kufanele kube bushelelezi.
- Ukuvivinya umzimba ngamunye kufanele kuhlale ngomzuzu owodwa. Qala ngamasekhondi angu-30, futhi emva kwesikhathi esithile sokuqeqeshwa kungandisa isikhathi sokuzivocavoca.
- Ngenkathi usebenzisa umzimba, qiniseka ukuthi imisipha evuliwe ikhululekile, ngaphandle kwalokho ungalimala.
- Futhi, uma wenza umzimba, zama ukugcina umhlane wakho uqonde. Ngisho nakulezo zivivinyo ezihilela ukuguqula umhlane wakho, zama ukugoqa, okungukuthi ukugoba emuva ngqo.
- Ekuqaleni uzame ukugwema ukuvivinya umzimba, ngenxa yokwehla okuncane nokuntuleka kwamakhono okuzivocavoca, awukwazi nje ukulimaza imisipha nemigqa, kodwa futhi ungawa phansi futhi uzilimaze.
- Yenza umzimba njalo. Akudingekile ukuzama ukubamba usuku olulodwa konke okulahlekile ngesonto. Lokhu kuzokwenza kube kubi nakakhulu, isibonelo, ukubhekana nokuzivocavoca okulula, ngosuku olulandelayo ubuhlungu obuqinisekisiwe emilenzeni. Ngakho-ke, impendulo engcono kunazo zonke embuzweni othi "Kungakanani ukwedlula ukwenziwa?" Ingabe: "Nsuku zonke kancane, kuhle, noma okungenani kathathu ngesonto."
Ukunciphisa umzimba
Ukuvivinya oku-1. Izitayela phambili. Yima iqondile, imilenze ye-shoulder-width apart (for Beginners ungakwazi ukubeka izinyawo zakho kancane kancane), futhi nge emuva kwakho ngqo zama ukuthinta izandla zakho phansi. Okokuqala ngeminwe yakho, bese ufaka isandla sakho phansi phansi.
2 Ukuzivocavoca. Ukuwa. Phuma phambili emlenzeni owodwa bese uyuphonsa emadolweni, ukunyakaza okuhambayo, zama ukuhlala phansi ngangokunokwenzeka. Yenza okufanayo ngomunye umlenze, bese wenza uhlangothi ohlangothini, futhi uphinde welula ngokunyakaza okunyakaza.
3 ukuzivocavoca. Spread imilenze yakho ngobubanzi ngangokunokwenzeka, uwela izingalo zakho, bese uzama ukuthinta izintambo zakho phansi. Vele wenze lo msebenzi ngokucophelela, ngoba lo mbhoshongo awunamathele, futhi ungawa.
4 Ukuzivocavoca. Beka umlenze owodwa etafuleni (isihlalo sangasese, isambatho, udonga lwesiSweden) ukuze imilenze ibe ne-angle engakwesokudla (ungase ube mnyama, kodwa uma usuvele unolwazi lokuzivivinya umzimba). Yenza ukunyakaza ngomunye, bese umlenze owodwa, bese uya kwenye, bese ushintsha imilenze yakho.
5 Ukuzivocavoca. Hlala phansi, imilenze isakazeke kancane (ngokoqobo ngonyawo) bese uzama ukufinyelela ezinyaweni ngeminwe yakho, bese uyibamba. Kulesi simo, emuva kufanele kube flat, futhi amadolo akufanele ukugoba.