Ukunyathela imilenze yizivivinyo ezikhethekile ezenzelwe ukwenza imisipha yemilenze ibe yinkimbinkimbi futhi ithuthukise ukuguquguquka. Lokhu kuyiqiniso ikakhulu kulabo abahlanganyela ekudanseni, kodwa akulimazi wonke umuntu, njengoba kuthuthukisa kahle imisipha, okwenza kube lula kakhulu.
Indlela yokwelula kahle imilenze?
Okokuqala, ukwehlukaniswa kwemisipha yemilenze akufanele kwenziwe yi-jerks. Noma yikuphi kokuzivocavoca kubalulekile ukwenza kancane, ngokuphefumula, ngokuthula nangokushelela. Uma ungawuboni lo mthetho olula, awukwazi nje ukulimaza imisipha yakho, kodwa awukwazi ukubona imiphumela evela ezifundweni zakho. Futhi kuwe kubalulekile kubalulekile, akunjalo?
Ukunciphisa imilenze kokubili abaqalayo kanye nokuhlangenwe nakho kufanele kwenziwe ngemuva kokufudumala okuncane: umzuzu owombili ugijima, uqhuma ngentambo yokudlula, i-hoop ye-hoop, isethi elula yokuzivocavoca noma ama-push-ups ayi-10-15 azohambisana nalezi zinhloso. Imisipha efudumayo ibe ipulasitiki eyengeziwe futhi kulula ukulula.
Ukwehlukaniswa kahle kwemilenze kufanele uqedele ubunzima bokuzivocavoca ekuseni, uma wenza kanjalo. Kuwusizo ukukwenza futhi ngaphambi kokulala - lokhu kuyiqiniso ikakhulukazi "ama-owls," okuyinto enzima kakhulu ukuvuka imizuzu engu-10 ngaphambili ukuze usebenze umzimba wakho ekuseni. Nokho, ngisho nasekupheleni kosuku, kubalulekile ukuqala "ukwelula" ngokufudumala!
Ungakhohlwa ukuthi ukwelula imilenze namathanga akukhawulelwanga kokunye noma okubili kokuvivinya umzimba - kungcono ukwenza inkimbinkimbi ephelele noma okungenani ushintshe izivivinyo ezikhethiwe kanye ngesonto, ukwengeza izinketho ezivele zifundwe ngezinguquko.
Njengoba kungenzeka ukuthuthukisa ukwelula imilenze kuphela ngemisebenzi engavumelekile, ungalindeli ukuthi ezinsukwini ezintathu uzogoba uhhafu noma uhlale ecingweni. Imvelo ngayinye inezici zayo, umuntu oguqukayo ngokwemvelo, othile ngisho nangenxa yokwelula imilenze ekhaya ekhaya akasoze ahlala esihlalweni esiphambanweni. Yamukela umzimba wakho njengoba kunjalo!
Uma ukhetha ukwelula imilenze encane, le nkimbinkimbi ngeke ihluke ngokujwayelekile. Kulesi simo, kungcono ukulandela ukudla okulungile ngokufanayo - zama ukuthembela ezitsheni nemifino bese udla okuncane okuthosiwe kanye nofulawa. Kulesi simo, umphumela uzobonakala ngokushesha.
Indlela yokwenza umlenze osolisayo?
Indlela yokwenza imilenze, akunabunzima obukhethekile. Vele wenze lokhu okulandelayo nsuku zonke ekuseni noma kusihlwa ngemva kokufudumala (noma kangcono ekuseni nakusihlwa):
- Omunye wemisebenzi emihle yokwelula u-hip: thatha umlenze ngemuva kwe-ankle, ugobe emadolweni bese uphinda, ucindezele unyawo ukuya emathangeni. Umlenze wesibili kufanele uqonde, amadolo ahlangene ndawonye, emuva ngisho. Linda imizuzwana engu-15-30.
- Kusukela ekugcineni kokusebenza okudlule, ngokushesha uhambise umlenze ogobile phambili bese ucindezela isisu.
- Kusukela ekugcineni kokusebenza okudlule, faka umlenze ogobile emadolweni omunye umlenze nge-ankle. Kusukela kuleso sikhundla, hlala emlenzeni owodwa, uthathe izinyawo zakho emuva futhi welule izandla zakho zangakwesokudla phambi kwakho. Misa kule ndawo ngamasekhondi angu-10-15.
- Kusuka esimweni sokuma, imilenze eqondile ndawonye, zama ukufika phansi. Uma wenza lokhu
uzophumelela, zama ukubeka izandla zakho phansi phambi kwakho, ngaphandle kokuguqa ngamadolo akho. Yima endaweni ephakeme kunazo zonke imizuzwana engu-20-30. - Hlala phansi, imilenze - ngokubanzi ngangokunokwenzeka ezinhlangothini, izinzwani. Zama ukunciphisa izimbambo zakho phambi kwakho, ulale phakathi kwemilenze yakho. Kulesi simo kubalulekile ukuhlala emathanjeni ase-ischium - ngezandla zakho zihambisa izikhwebu emuva futhi uzizwe uhleli kahle emathanjeni. Njengoba uwile ngangokunokwenzeka, zama ukuphumula, ngaphandle kokushintsha isikhundla, futhi ubambe imizuzwana engu-30.
Ngisho nokuyinkimbinkimbi elula okunjalo kukwanele ukuba uqale ukuthuthukisa ukwelula. Uma ufisa, engeza izigaba ezifana nokuhlasela okujulile noma ukuzivocavoca "butterfly".