Ukufunda ukuthi ungafunda kanjani ukuthi ungagxuma kanjani ibanga elide ukusuka endaweni, uzodinga imizuzu embalwa ukufunda i-athikili yethu. Futhi ukuze ufunde ukuthi ungakwenza kanjani ngokomsebenzi - isikhathi esingaphezu konyaka. Kubantu abasebenza emkhakheni wezemidlalo, ukuqeqeshwa kwenzeka nsuku zonke amahora amaningi. Futhi ukuze ufunde ukweqa ukude nendawo, akwanele ukuthola inqubo yokugxuma kuphela.
Kubalulekile ukuba nomzimba omuhle ngokomzimba, ngoba lokhu kuvivinya umzimba kuhlangene futhi kufaka amaqembu amaqembu emisipha ngasikhathi sinye. Ake siqale sihlaziye inqubo efanele yokwenza ukugxuma okude.
Izisekelo zobuchwepheshe zingatholakala ekilasini, futhi ungafunda ngamazinga emfundo yemvelo yezingane zesikole ngekilasi lapha.
Ziyini izigaba zokweqa okude ukusuka endaweni:
- Phusha;
- Ukuhamba kwamahhala;
- Ukufika.
Lezi yizigaba ezintathu eziyinhloko, ezisebenza lapho ungafunda ukweqa ubude usuka endaweni bese uthuthukisa ukusebenza kwakho.
Okokuqala kungukucindezela okunamandla okuvela ebusweni ukunikeza ukusheshisa okuphezulu kuwo wonke umzimba. Ngokwengxenye enkulu, leli yileveli lapho amandla agcwele okweqa kwakho akhiwa khona. Yingakho kubalulekile ukuba nemilenze enamandla, enamandla. Kepha akufanele ukhohlwe ngomzimba ongaphezulu. Umzimba womuntu uyindlela ehleleke kahle. Ukwenza ukunyakaza okuhambisanayo ngezandla zethu, sizisiza ukuthi siphume futhi sibeke indlela efanele yendiza lapho sigxuma.
Ekunyakazeni kwamahhala, into esemqoka ukuqoqa kahle iqembu, okusho ukuthi, dweba imilenze yakho emzimbeni bese uzama ukwehlisa ngokushesha ngangokunokwenzeka. Izandla kufanele zibhekiswe emuva ukuze zingaphazamisi ukufika kwazo futhi zingakhuphi ukumelana nomoya.
Lapho ufika, udinga ukwelula imilenze yakho namadolo phambili ukuze wandise ibanga eligelezayo. Akunasimo lapho kufanele amadolo akho enwetshwe ngokugcwele futhi eshubile. Lesi sikhundla singadala ukulimala okukhulu lapho weqa. Kuyadingeka ukuthi uhlale emilenzeni egobile edolweni. Isikhungo samandla adonsela phansi sisezithendeni. Ngokufika okulungile, ukuhlangana okucacile kokunyakaza kuyadingeka ukuze ungabuyi emuva futhi ungonakalisi umphumela ozuziwe weqa.
Ngemininingwane yokuthi ibheji legolide le-TRP linikani, bheka lapha.
Ungagxuma kanjani ukusuka endaweni ngokuya phambili: amathiphu wokuzijwayeza
Ukuze kube nemiphumela emihle ezinzile yemiphumela evela ekuqeqeshweni, idinga ukwenziwa njalo. Ngenkathi efudumele, ungagxumela ngaphandle, ngenkathi ebandayo - endlini. Ukuzifudumeza ngemizuzu eyi-15 kufanele kwenziwe ngaphambi kweseshini ngayinye ukunciphisa ithuba lokulimala kanye ne-sprains.
Ukuma okugxilile kuyingxenye yezifundo zemfundo yesikole. Ukuqinisa imisipha yomlenze, sincoma ukwenza i-barbell noma ama-squats wesisindo samahhala, amaphaphu, imishini ehlukahlukene yokushisela kanye nokufa kwabantu. Lokhu kuzokuvumela ukuthi ube nemilenze eqinile yokuphusha okunamandla. Futhi ukuqoqa indiza kwakulula futhi kulula, kubalulekile ukuqinisa imisipha yabezindaba kanye nasemuva. Yima eplankini, udonse phezulu wenze ama-push-up. Yonke imithambo eyahlukene yokuzivocavoca izokusiza ukuqeqesha ukuhlangana, ukuze ukwazi ukulawula kangcono umzimba wakho esikhaleni.
Ukuthola isisusa esingeziwe, funda i-athikili yethu elandelayo yokuthi ngubani umuntu oshesha kakhulu emhlabeni njengamanje.
