Odokotela abaningi nabaqeqeshi baqinisekisa ukuthi ukwelula okuhle kuyisihluthulelo sempumelelo, ngoba abantu abaguquguqukayo abanazo izinkinga ngomhlane nangemilenze, abazi ukuthi yini i-deposit of salts ne-osteochondrosis. Abantu abaningi banesithakazelo sokuthi bahlale kanjani nge-twine ngosuku olulodwa nokuthi ngabe kungenzeka yini. Mhlawumbe kuzokudumaza, kodwa akunakwenzeka ukufeza imiphumela enjalo ngaphandle kokulimala okukhulu. Ngenkathi yezinsuku, izingane kuphela ezikwazi ukuhlala phezu kwe-twine, lapho amalunga nemigudu ehamba kakhulu. Abantu abadala abadala kudingeka basebenze futhi basebenzise isikhathi esiningi ukuze baphumelele.
Ungafunda kanjani ukuhlala ngezikhalo?
Njengoba sesishilo kakade, ngeke kwenzeke ukuhlala nge-twine ngosuku olulandelayo, ngoba kuyadabukisa futhi kungenakwenzeka, kodwa ngokuqeqeshwa njalo wonke umuntu unethuba lokufeza impumelelo kule ndaba. Okokuqala kudingekile ukuqonda, okungekho isidingo sokuqala ukuqeqesha nhlobo. Ukwehlukaniswa kuvunyelwe abantu abaye balimala kabi emgodleni, baye bahlakazeka emathanjeni, futhi banesifo somfutho wegazi ophezulu.
Amathiphu awusizo wokuthi ungahlala kanjani nge-twine ngesikhathi esifushane:
- Isifundo kufanele siqale ngokufudumala kwemisipha. Kule njongo, noma yikuphi ukuzivocavoca okuyisisekelo, isibonelo, ukugijima, ukugijima, ukujuluka, njll, kuzosebenza. I-warm-up izovumela ukulungisa imisipha nokunciphisa ingozi yokulimala.
- Phakathi nokusebenza kwemisipha eyinkimbinkimbi kumele ikhululeke. Noma yikuphi ukukhathazeka nazo zonke izibonakaliso zobuhlungu obengeziwe ukuthi kuyadingeka ukumisa umsebenzi.
- Ngesikhathi kusetshenzwa konke okuyinkimbinkimbi, kubalulekile ukulawula ukuthi umhlane uphansi. Ngoba ngohlobo oluthile lwamagundane nemisipha abe yi-inelastic.
- Ukuqonda indlela yokwelula ukuze uhlale nge-twine, kufanele ukhulume ngokubaluleka okubalulekile njengokuphefumula okufanele. Kumele kube nokuzola futhi kubushelelezi, ngaphandle kokulibaziseka.
Esigabeni sokuqala, kufanele uqeqesha njalo ngosuku nangemva kokuba imisipha ijwayele umthwalo okudingeka uyenze nsuku zonke hhayi ngaphansi kwesigamu sehora.
Indlela yokuhlala ngokushesha futhi ngempumelelo kwi-twine - Ukuzivocavoca
Cabanga ngokuzivocavoca okuphumelelayo kakhulu, okungenza ube yinkimbinkimbi yokusetshenziswa kwekhaya.
Ukuzivocavoca inombolo 1 . Kuyafaneleka ukuqala ngokuhlaselwa. Thatha isinyathelo phambili futhi uhlale emlenzeni wakho ukuze uthole ama-degree angama-90 emadolweni akho. Umlenze owashiywa ngemuva, gqoka ngamadolo akho. Thuthukisa kancane kancane isikhumba, lapho kudingekile ukuba uhlale isikhashana, bese ubuyela esimweni sokuqala. Ubude besikhathi sokusebenza kungenani imizuzu eyi-1.5. Yenza okufanayo ngomunye umlenze.
Ukuzivocavoca inombolo 2 . Uma unesithakazelo sokuthi ungashesha kangakanani ukuhlala ngewele, kuyadingeka ukwenza lo msebenzi ekuqeqeshweni kwakho. Ukwelula imisipha, umlenze owodwa, uguqe ngamadolo, uphonsa ukuze ube phakathi kwezandla zakho. Omunye umlenze oqondile kufanele ube ngemuva. Khamba kancane bese uhlehlisa ikhanda lakho. Ubude bokusebenza buyi-2.5 imizuzu. Phinda ngomunye umlenze.
Ukuzivocavoca inombolo 3 . Kusukela esimweni sokuqala sokuqala, susa isikhumba sesifuba kuze kube yilapho umlenze wangaphambili uqondile. Umlenze wesibili kumele uguqe ngamadolo. Amandla ahlala emlonyeni futhi kancane kancane agxila phambili nangaphansi. Ekugcineni, hlala isikhathi esithile. Ukuzivocavoca kuzokwelula isando. Isikhathi sokuhola singenani okungu-1 iminithi.
Ukuzivocavoca 4 . Zibeke phansi phansi ngemuva kwakho. Umlenze owodwa ugoqa emadolweni, kanti omunye - phakamisa ngqo. Thatha umlenze wakho ngezandla zakho bese uyidonsela yona ngokwakho. Ungenzi ukunyakaza okungazelelwe. Isikhathi sokuhola singu-1 iminithi. Shintsha imilenze yakho bese uphinda futhi.
Yenza ukuphindaphinda kuka-10-15 komsebenzi ngamunye.