1
Ekuphumuleni ukuphakamisa idolo elifanele, lapho lifakaza - linciphisa. Ekuphumuleni uphakamise ibhande langakwesobunxele, ulungise umlenze wakho uphinde uqhube phambili, uphendule - uguqe ngamadolo bese uyinciphisa. Inombolo yeziphindaphindiwe: 16.
2
Ekuphumuleni uphakamise ibhande langakwesobunxele, ekuphefumulelwe - linciphise. Uma uphuma, uphonsa umlenze wesokudla emadolweni, uqondise umlenze ngakwesokudla (uphazamise ohlangothini), uphazamise - uguqe ngamadolo bese uwunciphisa. Inombolo yeziphindaphindiwe: 16.
3
Ekuphumuleni uphakamisa idolo elifanele, uqondise umlenze wakho bese uyidonsela phambili, ngokumangalisa - uyinciphise. Uma uphethiloli uphonsa ibhande elingakwesobunxele, thatha umlenze emuva futhi uqondise, ekuphefumulelwe - ukwehlisa umlenze. Inombolo yeziphindaphindiwe: 16.
4
Ekuphumuleni uphakamisa idolo elifanele, uqondise umlenze wakho bese uyidonsela phambili, ngokumangalisa - uyinciphise. Uma uphuma, uphonsa umlenze wesobunxele emadolweni bese uwaqondisa ngakwesobunxele, vula - uguqe ngamadolo bese uyinciphisa. Inombolo yeziphindaphindiwe: 16.
5
Esihlukile: phakamisa idolo elifanele, uqondise umlenze wakho bese uyidonsela phambili, wehlisa. Phakamisa ibhande lakho lesokunxele, uqondise umlenze wakho ngakwesobunxele, unciphise. Phakamisa idolo lakho langakwesokudla, uqondise umlenze wakho bese uyidonsela phambili, wehlisa; bhonqa idolo elingakwesokunxele, uthathe umlenze wakho emuva, uqondise, uwunciphise. Inombolo yeziphindaphindiwe: 8.
Phakathi ne-aqua aerobics, ulahlekelwa isisindo ngokushesha, njengoba umzimba udinga umzamo wokunqoba ukumelana kwamanzi nokufudumala umzimba. Futhi ulahla ama-fat deposits, hhayi amanzi, ngoba awufungi, njengama-aerobics.
6th
Cindezela ama-elbows akho ngesifuba sakho. Manje ekuphumuleni okunye ukukhipha isandla sokunene nesesobunxele, ukulingisa ukushaya. Amandla phezu kwamanzi. Inombolo yeziphindaphindiwe: 16.
I-7
Ekuphumuleni uphakamise ibhande langakwesobunxele, ekuphefumulelwe - linciphise. Ekuphumuleni uphakamise amadolo akho okunene, uqondise umlenze wakho bese udonsela phambili, uphazamise - uguqe ngamadolo bese unciphisa imilenze yakho. Inombolo yeziphindaphindiwe: 16.
I-8
Ekuphumuleni uphakamise ibhande langakwesobunxele, ekuphefumulelwe - linciphise. Ngesikhuni sokugcoba umlenze wesokudla emadolweni bese uyiqondisa ngakwesokudla, ekuphefumulelwe - ukuguqa ngamadolo bese unciphisa umlenze.
9th
Ukubambelela ekusekeleni ngokuzenzekelayo ngezandla zakho (noma ngezindleko zomshini wokucindezela), uphume ekuphumuleni bese uphakamisela amadolo akho, ngesikhathi esifanayo uwelula imilenze yakho phambili futhi uqondise, u-inhaling - idolo kanye ne-knuckle. Inombolo yeziphindaphindiwe: 16.
10
Ekuphumuleni uphakamise ibhande langakwesobunxele, uqondise umlenze wakho bese uyidonsela phambili, ngokumangalisa - uyinciphise. Ngesikhuni sokugcoba umlenze wesokudla emadolweni bese uyiqondisa ngakwesokudla, ekuphefumulelwe - ukuguqa ngamadolo bese unciphisa umlenze. Inombolo yeziphindaphindiwe: 16.
11
Siphila: phakamisa ibhande elingakwesokunxele, linciphise; bese uphakamisa idolo lakho langakwesokudla, uqondise umlenze wakho, ulidonse phambili, uphonsa. Phakamisa idolo lakho lesobunxele, linciphise; phakamisa idolo lakho lokunene, uqondise umlenze wakho ngakwesokudla, wehlise umlenze wakho. Buka umoya wakho. Inombolo yeziphindaphindiwe: 8.
I-12
Ekuphumuleni uphakamise ibhande langakwesobunxele, uqondise umlenze wakho bese uyidonsela phambili, ngokumangalisa - uyinciphise. Ekuphumuleni, phonsa ibhande elifanele, thatha umlenze wakho futhi uqondise, unciphise umlenze wakho ngokuphefumulelwa. Inombolo yeziphindaphindiwe: 16.
13th
Esihlukile: vusa ibhande langakwesobunxele, uqondise umlenze wakho, ulidonse phambili, uphonse. Bhonya umlenze wesokudla emadolweni bese uphakamisa, uqondise umlenze wakho wokunene, unciphise umlenze wakho. Phakamisa ibhande lakho langakwesokunxele, uqondise umlenze wakho bese uyidonsela phambili, wehlisa; bhonya idolo elifanele, thatha umlenze wakho emuva, uqondise, uwunciphise. Buka umoya wakho. Inombolo yeziphindaphindiwe: 8.
14th
Ukubambelela ekusekeleni okuzinzile ngezandla zakho (noma ngenxa yemisipha yomshini), lapho uphumelela - ukugoba uphinde ukhuphule amabini womabili, ngesikhathi esifanayo uhlukanise imilenze yakho ezinhlangothini bese uqondisa, uphazamise - uguqe amadolo womabili imilenze nesiqu. Inani lokuphindaphinda: 16. Ukuzivocavoca okuhlukile 10 no-15. Landela umoya. Inombolo yeziphindaphindiwe: 8.