Ngaba uyafuna ukwenza ithoni kwiimpundu zakho kunye nemilenze yakho kunye nesisu? Ngoku unokulandela inkqubo yesiqhelo ye ukwenza umthambo kwiimpundu zethoni Oko kubandakanya amalungu omzimba akhankanyiweyo. Ukwenza oku, kuya kufuneka wenze indibaniselwano elungileyo yomthambo ngamnye, uphindaphindo lwawo kwaye ube rhoqo.
Kodwa njengoko sisazi kakuhle, ngomzamo omncinci, siya kufezekisa iinjongo zethu. Masiqale, siqale njani: ekuqaleni. Kungoko sikhethe uthotho lwe imithambo elula kakhulu yokwenza, onokuyenza ngokukhululekileyo ekhaya. Namhlanje linyathelo lokuqala lobomi bakho obutsha!
Isiqhelo esilula seglasi
Sele siyibhengezile kwaye kufuneka sihlale siqala kancinci kancinci. Yiyo loo nto, okokuqala, siza kukushiya a inkqubo elula kwithoni eli lungu lomzimba. Ukwenza oku, siza kuguqa ngamadolo emethini, sibeke iingalo zethu phambili kuyo. Esi iya kuba yindawo yethu ngexesha lokuzilolonga lonke eliya kuthatha imizuzu eli-10. Inxalenye yokuqala ibandakanya ukunyusa nokuthoba umlenze ngamnye, ukugoba idolo, kwi-engile ye-90º. Ngexesha lokuzilolonga, kuya kufuneka ucofe i-gluteus yakho kakuhle kodwa uphathe nokuphefumla okuchanekileyo. Emva koko siya kuqhubeka ngokuhamba ngokunyuka nokuhla kodwa ukolula umlenze ngamnye ngakumbi. Landela inyathelo ngalinye levidiyo kwaye uqaphele ubuchule.
Zithini izivivinyo kwiithowuni zethoni ongaphoswa zizo?
Ngaphandle kwamathandabuzo, kuzo zonke, squats kufuneka babekhona rhoqo. Inye ye ukuzilolonga ngokupheleleyo apho ibandakanya imilenze kunye neempundu kwanesisu. Njengoko zininzi ekufuneka sizenzile, ungaqala ngokudibanisa ezimbini okanye ezintathu zazo kwaye suku ngalunye uya kongeza enye okanye enye. Umgangatho ofanelekileyo kukwenza ukuphindaphinda oku-10, kodwa ukuba kubandakanya ukuhamba kwemilenze, ezintlanu nganye nganye. Ungathatha imizuzwana engama-30 yokuphumla phakathi kotshintsho ngalunye lohlobo olwenzayo.
- Isikwere esidala: Njengokuba uza kuhlala esitulweni, ugoba amadolo kodwa uhlale uwagcina ngokuhambelana neenzwane zakho kwaye wahlula imilenze yakho kububanzi besinqe.
- Ukuphakamisa umlenze squat: Ukwenza oku, yenza squat kwaye xa uphakama, uphakamisa umlenze wakho kamva. Ukuphakamisa imilenze yakho emacaleni kusebenzela ubuqaqawuli bakho.
- ISumo Squat: I-squat yeklasikhi kodwa isasaza imilenze namadolo ngaphandle.
- Squat oblique: Uyenza i-squat yeklasikhi ngezandla zakho kwindawo ye-nape. Njengokuba usukuma, uzama ukubamba ingqiniba yakho ngedolo elifanayo.
- Xhuma squat: Njengoko igama layo libonisa, siqala kwisklasikhi esidala kwaye xa siphakama kuyo, siyaxhuma siphinde senze isikwere kwakhona.
- Imilenze yesikwere kunye: Zama olu khetho ngokufanayo. I-squat yeklasikhi kodwa kunye nemilenze ngokudibeneyo ngokupheleleyo.
Ibhulorho kunye nokudityaniswa kwayo ukwenza imithambo namathanga
Ngomsebenzi webhulorho, siza kwenza ithowuni indawo esembindini womzimba. Yinto elula, kodwa esinokufumana kuyo izibonelelo ezinkulu. Ukwenza oku, siza kulala ngomqolo emethini. Iingalo ziya kwandiswa kunye nomzimba. Iinyawo zixhasa kwaye amadolo agobile. Lixesha lokuba siphakamise isinqe, kodwa asizukukwenza oko bloc. Kuya kufuneka sibuyise isinqe kancinci, Imvumelwano glutes kwaye inyuke kancinci kancinci, Ukuthatha i-lumbar kunye nomva. Siza kwenza ukuphefumla kathathu okupheleleyo xa sinyukile kwaye siphantsi kwakhona. Kodwa njengoko sibona kwividiyo, ungasoloko ufumana ubunzima ngakumbi, ukuphakamisa kunye nokuthoba imilenze. Unobuganga?
Hlanganisa amanyathelo kwindlela yakho yesiqhelo
Ngelixa imithambo yokuqala yeethoni isisiseko, izikwere zibalulekile kwaye neempumlo kufuneka zibekhona nazo. Ngaphandle kwamathandabuzo, yile mithambo yeethoni zethoni yenye yeembono ezilungileyo kwaye iyasebenza. Zombini imilenze kunye neempundu kwaye ziya kuphucula ibhalansi.
- Yiya phambili: Omnye umlenze uhlala endaweni kwaye kufuneka siwuguqule, ngelixa omnye siwuzisa ngaphambili kwaye sigoba idolo, ngokungathi sifuna ukuchukumisa umhlaba ngalo. Sithatha umoya kwaye sibuyele kwindawo yokuqala. Unokwenza ii-reps ezintlanu ngomlenze ngamnye.
- Umda wecala: Njengoko igama layo libonisa, le yecala kufuneka sithathe umlenze omnye kwelinye icala, siwolule, ngelixa elinye liguqula idolo.
- Lunge umva: Iyafana ngaphambili kodwa ngokusengqiqweni ubuyisela umlenze emva. Unokwahluka kwaye uyenze ibe yecala, oko kukuthi, ibuyele kodwa ecaleni.