Uma kungenaso isikhathi sokunyuka kwezemidlalo, ukufaneleka komzimba nokufaneleka komzimba ekhaya. Kulesi simo, kufanelekile ukulungiselela ukulwa nesitha esibaluleke kakhulu - ubuvila. Kulesi simo, kubalulekile ukuzivuselela ngemiphumela emihle, engatholakala ngamakilasi avamile.
Uhlelo lokufaneleka lwabesifazane ekulahlekeni kwesisindo
Uma ufuna ukuthola imiphumela, zama ukuthatha usuku ngemizuzu engu-20-40. Kunemithetho eminingana ebalulekile yokuqhuba ukuqeqesha ekhaya. Okokuqala, ungakapheli amahora angu-1-2 ngemuva kokudla. Okwesibili, qala njalo ngokufudumala, ukufudumala imisipha namalungu. Okwesithathu, bukela umoya, upheqa ngokulayisha okuphezulu (uma uphakamisa) nokuphefumula uma uhlahlisa. Okwesine, uqede konke ukushaya ukuze imisipha ingaguli ngosuku olulandelayo. Kunconywa ukuba uphuze amanzi ngesikhathi sokuqeqesha, ugxile ezidingweni zakho.
Kukhona inqwaba yezinhlelo zokuzikhandla zamantombazane ekhaya, ezihloswe ekusebenzeni iqembu elithile lezinhlanzi, isibonelo, izinyawo , noma umzimba wonke. Empeleni, ungabhala isethi ngokwakho, usebenzisa izenzo ozithandayo ukwenza.
Cabanga ngesibonelo sokuzivocavoca ekhaya:
- Izikwele ezinkulu zinikeza umthwalo omuhle emadokeni nasemathangeni. Yenza izikhathi ezingu-3-4 izikhathi ezingu-15-20.
- Ukuhlaselwa okuvamile kuyindlela ephumelelayo yokuvivinya imilenze emihle. Inombolo yeziphindaphindiwe, njengokuqala kokuzivocavoca.
- Ukuphambanisa imisipha yamathole, yenzeni ezinzwaneni zakho, ume phezu kwentaba. Inani lokuphindaphinda lifanayo.
- Yenza izandla ezinhle nge-push-ups engenziwa emadolweni. Yenza inani eliphindaphindiwe lokuphindaphinda ngezindlela ezintathu.
- Ukuphikisana kuyinto yokuzivocavoca ethandwa kakhulu kumaphephandaba. Nalapha, ingabe inani eliphindaphindiwe lokuphindaphinda ku-3 lihambisana.
Kungcono ukwenza izivivinyo kumbuthano.