Imilenze emihle idonsela phambili imibono yabanye, kodwa hhayi abaningi abangaziqhenya ngayo. Ukufeza imiphumela emihle kuyodingeka wenze umzamo omkhulu.
Okubaluleke kakhulu yimithwalo yemvelo evumela ukuba ususe amanxeba amaningi nokuphambanisa.
Yikuphi ukuvivinya umzimba okumelwe kwenziwe ukuze unciphise imilenze yesisindo?
Kunezinketho eziningi ezahlukene zokuqeqesha, ngakho wonke umuntu angathola indlela efanele. Masihlale emisebenzini efinyeleleka kakhulu futhi elula:
- Makhi . Hlala esihlalweni bese uqonda emuva. Phakamisa umlenze phambili phambili, kuze kube sezingeni lethanga, bese uphinde uhambe. Ngemuva kwalokho, phakamisa ilungelo kuqala bese umlenze wesokunxele uhlangothi. Qala ngokuphindaphinda okungu-10 ngomlenze ngamunye ngezintathu ezingu-3.
- Ukuwa . Lokhu kuvivinya umzimba, ukwehlisa imilenze yemithwalo, kuthandwa kakhulu, ngoba kunikeza imiphumela emihle. Hlala uqonde ukuze imilenze yakho ibe nobubanzi behlombe ngaphandle. Thatha isinyathelo ngonyawo olulodwa futhi ngesikhathi esifanayo uhlale emadolweni, kuze kufike ikona elifanele. Omunye umlenze kufanele uhlale uqinile, kodwa ukusekela kuhamba kulesosi.
Kubalulekile ukwazi ukukhipha isisindo, ngoba lokhu kuhlinzeka ngemiphumela emihle. Imilenze kufanele ibekwe ebubanzi bamahlombe futhi uma ukusebenzisa isithende akufanele kuvele. I-Squat kufanele ihambe kancane, ukuze ukucindezeleka emisipha kuzwakale. Kufanele ihlehliswe kuze kube yilapho ibanga elingakwesokudla libunjwa emadolweni, futhi akufanele lidlule izinzwane ezinyaweni. Udinga ukufakaza, ukuwa phansi, nokuphefumula ngenkathi ugibela. Ungenzi okuphindaphindiwe kuka-25. Ukufeza imiphumela emihle, kufanelekile ukwenza okungenani izindlela ezingu-3.
Esinye isihloko esiphuthumayo ukuthi ungagxuma kanjani ngentambo ukuze ulahlekelwe isisindo. Lolu hlobo lokuqeqeshwa kwe-cardio luyithengeka kakhulu, ngoba udinga kuphela ukuba netambo efana nokuphakama kwakho. Ngesikhathi sokuvivinya umzimba, imilenze kufanele iguqe ngamadolo futhi izinzwane ezinyaweni kuphela kufanele zithinte phansi. Uhlelo oluhle: kungakapheli imizuzu emihlanu. Kubalulekile ukwenza i-1 jump nge-second, bese kungakapheli imizuzu engu-15. ijubane landa futhi okwesibili udinga ukwenza ama-2 ahla, futhi ukuqedela ukuqeqeshwa kuphinda kuhambisane nokuhamba kancane.