Izingane zidinga ukudlala imidlalo, okungenani ihora elilodwa ngosuku. Kuyadingeka kubo ngoba ngaphezu kokusebenza ngamandla abo omzimba, amandla abo angokomzwelo nawo ayasetshenzwa. Ezinganeni, umdlalo akudingeki ube yisicefe, ngakho-ke ukuze uwufake ezimpilweni zawo, udinga ukuthi ube mnandi futhi ujabulise. Ngemidlalo kuyindlela engcono kakhulu yokuthi izingane ziqeqeshe ngaphandle kokubona ukuthi ziyaqeqeshwa.
Ukuzivocavoca
Khumbula ukuthi ngaso sonke isikhathi kufanele uqale ngokufudumeza imizuzu embalwa bese uqeda ngokwelula okufanele! Izingane zingenza ama-squats noma amaphaphu ngenkathi zidlala nawe. Ungenza imincintiswano yejubane noma wenze izinguquko ukwenza kube mnandi kakhulu.
Ukugijima kungumqondo omuhle ngoba kuyabasiza ukuthi bazivocavoce futhi futhi, bayakuthanda ukugijima. Izinhlanga zokudlulisa, ngokwesibonelo, ziyindlela enhle yokukhuthaza uthando lokugijima.
Ungenza futhi izivivinyo eziyisisekelo ezisebenzela izingane: ama-sit-up, ama-push-up namapulangwe. Izingane zingenza ama-crunches wendabuko, ama-crunches amabhayisikili, ama-crunches emilenze, nokunye okuningi. Kukhona ukuhlukahluka okuningi kakhulu kuma-classic ukuma… kuzodingeka ukhethe indawo oyithandayo kakhulu!
Izingane zingafunda nokwenza ama-pushups ayisisekelo namapulangwe ukuqinisa imisipha ephezulu nengaphakathi yemisipha yesisu neyasemuva. Njengakwezinye izivivinyo ezinjengezikwele namaphaphu, faka konke ukuvivinya umzimba kudlalwe neminye imisebenzi yokuzivocavoca ukugcina izingane zibandakanyekile futhi zijabule.
Ukuzivocavoca imidlalo
Ukwenza ukuzivocavoca kujabulise izingane, kwenze umdlalo. Nayi eminye imibono:
- Imidlalo ye-squat: Yenza izingane ziklelise ngapha nangapha kwegumbi, zibhekane. Ku "hamba", zonke izingane zigijimela enkabeni yegumbi ziqoqe phakathi. Zenza ama-squats amathathu, zinikezana ezinhlanu ngezandla zombili phakathi kwe-rep ngayinye. Ngemuva kwalokho babuyela endaweni yokuqala bese bephinda. Ukugxila kusiginali yokuqala nokuxhumana nomphakathi. Uma uneqembu elikhulu lezingane, ungahambisa ulayini uye kolunye uhlangothi ukuze izingane zihlangane nomngane ohlukile maphakathi negumbi isikhathi ngasinye.
- Umdlalo wekhoneni. Hlukanisa izingane ukuze ngamunye abe nekhoneni ekhaya. Bese ubacela ukuthi bagijime bazungeze igumbi lonke benze isiyingi. Ukulandela isibonelo sakho, kufanele babuyele emuva ekhoneni lendlu benze izivivinyo ezilula (ngokwesibonelo, ukweqa oku-5 noma ibhodi lemizuzwana engama-30). Kungcono ukuvumela izingane zinqume ukuthi yikuphi ukuvivinya okufanele zikwenze ekhoneni ngalinye ukuze zibe yizingcweti zomdlalo wazo.
- Traffic: izingane kufanele ziqonde amarobhothi abomvu naluhlaza okotshani. Izingane ziyama zihambe ngamalambu abomvu naluhlaza okotshani, kepha zibuye zenze ukugxuma okubheke eceleni ukuthola ilambu eliphuzi, noma unogwaja ugxume kumaqhubu ejubane, izindololwane eziginqikile, bese ugijima nozakwethu ukulungisa ijubane emgwaqeni, futhi Baze bagijime lapho isikhathi "ukuwela izinyamazane." Yenza izinyathelo eziningi nezingane zakho! Njengoba ukwazi ukubona, kusungulwe ukunyakaza, futhi ungasungula okwakho!