Hlala iwele - iphupho lamantombazane amaningi. Ngempela, le nkohliso yokuzivocavoca ayibheki nje enhle, kodwa futhi iyasiza empilweni. Uma sicabangela umbuzo wokuthi ungahlala kanjani kwi-twine eguquguqukayo, kubalulekile ukuqaphela ukuthi ukusula okujwayelekile kuthuthukisa ukujikeleza kwegazi esifundeni sezintambo, futhi kwenza izigxobo zenzeke kakhulu.
Ukuhlala kahle kanjani kwi-cross-twine?
Ungakwazi ukwelula i-cross- twine ngokuzimela ekhaya. Noma kunjalo, isikhathi sokufinyelela umphumela oyifunayo ngamunye kuzoba ngabanye. Konke kuxhomeke endleleni yokuphila, ukuthi umuntu usebenza kanjani nokuthi uyondla kanjani. Uma kungekho ukuphikisana kwezokwelapha, ngisho nalabo asebevele bangaphezu kuka-40. Ngisho noma lo msebenzi kunzima kakhulu, kungenzeka ngempela uma kulandelwa imithetho ethile.
Uma usuqala ekuqaleni kwezemidlalo, ke ngaphambi kokuba uqale ukuvivinya umzimba, kufanelekile ukunaka amaphuzu abalulekile njengokusebenza komzimba ekuphileni nokudla. Uma uhamba ngendlela engasebenzi, futhi imenyu yansuku zonke ayihlanganisi imikhiqizo ewusizo kakhulu, ngakho akufanelekile ukuzama ukuhlala ngewele ngeviki, ngoba lokhu kuzoholela ekulimazeni kuphela.
Qala usuku lwakho ngokuzivocavoca ekuseni futhi, uma kungenzeka, ukugijima. Futhi, ukuze wenze i-twine, udinga ukuba nemisipha emihle kanye nomshini, ngakho-ke izikhathi ezingu-2-3 ngesonto udinga ukwenza umzimba wokuqinisa.
Isici esibaluleke kakhulu ukudla okunempilo. Nsuku zonke umzimba wethu udinga ukuthola izinto ezifana namavithamini , amaminerali, amaprotheni, amafutha, ama-carbohydrate, i-fibre namanzi. Ngosuku, kumele uphuze okungenani amalitha amabili amanzi ahlanzekile (amathiksi, amajusi, ama-compotes kanye nokunye okufana nalokhu - okumanzi, hhayi amanzi), futhi kufaka phakathi iphariji, izithelo, imifino, ubisi kanye nezilwane zasolwandle ekudleni kwakho. Ukudla okunempilo kuzosiza ukwenza imisipha ibe yinkimbinkimbi, okusiza ukufeza ngokushesha umphumela oyifunayo.
Indlela yokwelula futhi uhlale ngokushesha emgqeni wesiphambano?
Uma zonke izincomo zangaphambilini zenziwa njalo, noma uma usuvele wenza imidlalo noma nje uhola impilo enempilo futhi esebenzayo, khona-ke ungahlala esihlalweni esiphambanweni ngesikhathi esifushane futhi amathuba okulimala ngenkathi ukwelula kuncane kakhulu.
Ngakho-ke, okokuqala udinga ukwenza umsebenzi omuhle wokuzivocavoca. Ukufudumala umzimba kumanyathelo afanelekile noma ukugoqa ngentambo. Khona-ke udinga ukuthinta iminwe yezinzwani zakho ngeminwe yakho, ngenkathi ungaphenduli ngamadolo futhi ugcine umhlane wakho uqonde. Ngemuva kwalokhu kufudumele kudingeka wenze lokhu okulandelayo:
- Ukuthambekela okujulile, kuxhomeke entendeni yesandla sakho. Okokuqala, lo msebenzi ungase ubonakale unzima futhi ungeke ukwazi kubantu abanokuguquguquka okuncane. Noma kunjalo, ungaphelelwa ithemba, kodwa qhubeka uqhubeka nomgomo wakho. Ingemuva kufanele ikhululeke futhi igcinwe ngokuqinile, ukuphefumula kufanele kube mahhala, futhi i-pelvis kufanele ihanjiswe phezulu. Kulesi sikhundla, hlala imizuzwana engu-30-60. Ngemuva kokuthi ufunde ukwenza lo msebenzi, ukudweba entendeni yesandla sakho, kufanele uzame ukwakha umthamo onokusekela esihlokweni.
- Pose of stupa. Kulo msebenzi, kufanele usakaze kabanzi izinyawo futhi welule izandla zakho. Kulesi sikhundla, hlala phansi, usakazeka kabanzi emaceleni nasemadolweni, i-pelvis kanye ne-coccyx ngokuyinhloko idonsela phambili nangaphansi. Philisa ngokukhululekile bese uhlala e-pose imizuzwana engu-30.
- Ama-push-ups. Hlanganisa imilenze yakho bese wenza ama-push-ups ngenkathi ugxilisa, ugoqa izingalo zakho ezinhlangothini zakho bese uvumela isifuba sakho ukuba siwele phansi, ngenkathi udonsa i-pelvis phezulu. Ekuphumuleni ukubuyela endaweni yokuqala. Yenza ama-push-ups angu-10-15.
- Ukulungiselela i-twine. Izingibe zisakazeka ngisho nakakhulu, umzimba ulula ngokufana phansi. Uma uvula ukuguqa kancane ngamadolo, ungaphenduli ekuphumuleni. Uma kunokwenzeka, ungenciki entendeni yesandla sakho, kodwa ngezingaphambili zakho. Bamba kule ndawo ngamasekhondi angu-30.
- Dlulisa i-twine. Gwema ngokuphelele imilenze, uhlehlise phansi umcengezi phansi, amasokisi akhomba phezulu, welula ngemuva. Bamba kule ndawo ngamasekhondi angu-30-60, futhi uma kungenzeka futhi ngaphezulu.
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