Ukuzivocavoca kokuthutha kufanele kufakwe kuzo zonke izinkimbinkimbi, ngoba izinzuzo zabo azikwazi ukugxila kakhulu. Basiza ukugwema ubuhlungu ngemuva kokuqeqeshwa kwesisindo, ngoba bendlala futhi baphumule imisipha, bakhulise ukuqina kwamathishu, benze ukuthi isimo sibonakale siphumelele futhi, ngaphezu kwakho konke, sinomthelela ekuthuthukisweni kokuziphatha! Ukunciphisa ukuhlukunyezwa okuvela emisipha, ukhulula isimiso sezinzwa: yingakho i-yoga, ehlanganisa umzimba omningi wokudambisa imisipha, ikhuthaza ukuvumelana okungokomoya.
Isiyinkimbinkimbi sokwelula umzimba
Ukuzivocavoca ukuqeqeshwa kwabaqalayo akufani kakhulu namakilasi kulabo asebekhulile. Ngomunye nje ongenza umsebenzi ngokujulile, abanye - hhayi okwamanje kakhulu. Ngaphezu kokuqeqeshwa, kuncike ekuguqulekeni kwemvelo yakho: ukuvivinya umzimba okulula kunikezwa kulabo abavame ukugoba kahle futhi ngaphandle kokulungiselela kungasima endaweni, imilenze ndawonye, amadolo awazimisele ukufaka izandla zombili phambi kwakhe phansi.
Ngakho, ukuzivocavoca okuphumelelayo kufaka phakathi okukhethwa kukho okulandelayo:
- izinyawo ngobubanzi bamahlombe, nezandla esikhweni. Yenza imithambeka elula ukuya emlenzeni wesokudla nesokunxele. Phinda inani lezikhathi ezingu-12 (lokhu kanye nokuzivocavoca okulandelayo ngaphambi kokusulwa kufanele kwenziwe njalo ukulungisa imisipha);
- ububanzi begceke ububanzi, izandla ezinqeni. Yenza ukuzungeza okuyisindilinga komzimba wonke we-8 uphendukela kusiqondiso ngasinye;
- ububanzi begceke ububanzi eceleni, izandla ngemuva kwekhanda. Yenza izinyathelo eziyindilinga ngebhasi 8 uphendulela ngakwesinye isiqondiso;
- izinyawo ndawonye, izandla ngamadolo. Yenza ukujikeleza okuyizicucu ngamadolo akho u-8 uphendukela esiqondeni ngasinye;
- emi emlenzeni owodwa, ukugoba kwesibili emadolweni, izandla phezu kwebhande. Yenza ukujikeleza kwesikhombisa ngomlenze ogobile, bese ushintsha imilenze yakho - 8 uphendukela ngomlenze ngamunye;
- beka izinyawo zenu ndawonye, izandla emzimbeni. Ngcike phambili phambili. Kusukela kuleso sikhundla, ukhiqiza ukunyakaza okungu-12 okwenyuka phansi;
- Beka izinyawo zakho ngokubanzi kunamahlombe akho bese uphinda umsebenzi owedlule;
- kusuka esikhundleni sokuma, imilenze ibanzi kunamahlombe enza ukuhlaselwa eceleni: kuqala ukuhambisa isisindo somzimba emlenzeni owodwa, kanti omunye umdonyo, bese ushintsha imilenze yakho. Yenza izikhathi ezingu-12;
- phindaphinda umsebenzi owenziwe ngaphambili, noma kunjalo, kusukela endaweni ethi "lunge kuya ohlangothini", isikhathi ngasinye ukuya endaweni "yokuma phambili", ukushintsha isiqondiso samasokisi okuzwane;
- faka izinyawo ngokubanzi kunamahlombe, bamba ukuhlanganiswa kwe-ankle noma izithende ngezandla zakho, futhi, uzama ukuhlala phansi, uqondise emuva bese udonsela phambili. Isikhundla silungise ngomzuzu owodwa;
- ukuguqa, thatha izandla zakho enqabeni. Yenza kulezi sikwele izikhundla ezinhlangothini ngokuhlukile, uthinte izintambo phansi, izikhathi ezingu-6 zohlu ngalunye;
- ukuguqa, welula imilenze yakho ngokubanzi ngangokunokwenzeka, izinyawo ezinhlangothini. Yenza ama-sit-ups angu-12, isikhathi ngasinye esithinta amaqabunga phansi;
- ehlezi phansi, imilenze ndawonye yenza phambili 12 phambili;
- ehlezi phansi, ezinyaweni ezinhlangothini, landela izinyathelo ezingu-12 phambili;
- Isikhundla sokuqala siyafana, kodwa omunye wemilenze ugobile.
Hamba izikhathi ezingu-6 emlenzeni ogobile, bese ushintsha imilenze yakho uphinde uphinde izikhathi ezingu-6; - uhlezi phansi, phonsa umlenze wakho wesobunxele, uphonte umlenze wesokudla bese uwuthatha. Phindela phambili, wenze izinyathelo ezingu-12 eziphuthumayo bese uphinda ngomunye umlenze (lokhu kuyisenzo esihle kakhulu sokwelula okusheshayo);
- ehlezi phansi eTurkey, landela emithambekeni izikhathi ezingu-10-12 phambili;
- "Butterfly": uhlezi phansi, uxhuma izinyawo nezindwangu zifaka imilenze yakho ezinhlangothini izikhathi ezingu-12-16.
Ukuzivocavoca umzimba kulungile ukwenza emva kokuvivinya umzimba - ukugijima, ukudansa, ukweqa intambo nokunye. Ngeke nje udale umuzwa omuhle emzimbeni wonke, kodwa futhi ikusize ukuthuthukisa ukuguquguquka kwemvelo nomusa!