Ukushaja ekuseni kuyinkimbinkimbi yokuzivocavoca umzimba okwenziwa ngemuva kwephupho nsuku zonke. Ukuzivocavoca kwasekuseni kuqinisa impilo yezingane zesikole, okwenza ukuba kuthuthukiswe ngokomzimba. Nakuba ukushaja ekuseni akungenisi umkhuba wengane, abazali kufanele benze kangcono nengane.
Ukuzivocavoca umzimba kungahlanganiswa kahle nokuqina. Ungathatha, isibonelo, amabhati okugeza. Izingane eziningi zithanda ukuvivinya umzimba usebenzisa amabhola, ama-dumbbells (300-500 amagremu, angasaphinde), izintambo zokudlula. Abafana bathanda amandla okuzivocavoca ngaphezulu, mayelana nalokhu, udinga ukulinganisa umthwalo ngokucophelela. Ngaphezu kwalokho, ngenkathi ushaja, udinga ukuqapha ukunemba kwezivivinyo - qapha ijubane, ukuphefumula.
Ukuzivocavoca kwasekuseni izingane zesikole ezineminyaka engu-7-9
Isikhundla sokuqala (i-IP) ngezandla ngezansi, imilenze kufanele ibe ngobubanzi bamahlombe. Faka - vula, uphakamise izandla zakho uphinde ugobe kancane emuva. Ukukhipha amandla, sibuyela ku-IP (4-6 r).
Isikhundla sokuqala sibhekene nodonga (ibanga elingu-1.5 izinyathelo). Ukufudumala, ukugxila phambili, izingalo zihamba phambili, ezama ukufika odongeni. Ukuxhuma, sibuyela ku-IP (4 r).
Izandla ezingezansi, imilenze ibanzi ububanzi eceleni. Ukukhipha umoya - sithembele phambili, noma kunokwenzeka lapho sizama khona ukuzama phansi ngezandla noma ngeminwe yethu, senze umoya - ku-IP (ijubane lizolile, 4-8 r).
Izandla ezingezansi, imilenze ibanzi ububanzi eceleni. Siphumelela, sikhulise umlenze bese senza ukotini ngaphansi kwalo, senza umoya - ku-IP. Siphindaphinda lo msebenzi, kodwa ngomunye umlenze. Phakathi kwemilenze mahas 3 sec. yimise okwesikhashana. Ukuzivocavoca uphinde unyawo ngalunye kuze kube kashumi, ijubane lizolile.
Isandla esisodwa sokuphakamisa, iminwe yokuvala, imilenze ukufaka ububanzi bamahlombe. Shintsha izandla ngokuhlukile. Phinda izikhathi ezingu-10, ukuphefumula kuphelile.
Amandla ebhande, imilenze kufanele ibe ngobuningi bamahlombe, siqala ukugoba ngezindlela ezihlukene, umoya uphelile - emuva (ngokucophelela), phambili, kwesokunxele, kwesokudla. Esikhathini ngasinye, bend 3-4 r.
Salala phansi ebusweni bomzimba, izintende ngaphansi komngane. Siphonsa emuva, siphefumula, susa isifuba phansi bese sibuyela emuva (4-8 r).
Ukulala emhlane, imilenze iqonde, ijubane eliphansi, izandla phezu kwesiqu. Siphumelela, siguqule imilenze bese sidonsa iziswini esiswini, isikhumba saso nangemuva kwentamo asikwazi ukudilizwa phansi. Uma singena ekuphumeni sibuyela ku-IP (2-6 r).
Senza ukuqhuma okuhlukahlukene, ukuphefumula kuyazolile, asibambeli. Ukuqhuma okujwayelekile endaweni kuyadingeka ukuthi uxhume ukuxhuma ngokusebenzisa ama-5-10 amasentimitha. Senza cishe ama-jumps amathathu.
Imizuzu emibili noma emithathu yokuhamba ngokuthula endaweni leyo.
Ukuzivocavoca kwasekuseni izingane zesikole ezineminyaka engu-10-12
Ema emhlabathini, izandla ngezansi, imilenze kufanele ibe ngobubanzi bamahlombe. Sithuthuka, silula, siphakamise izandla zethu futhi siphethe kancane emuva. Ukukhipha amandla - endaweni yokuqala (izikhathi ezine kuya kweziyisithupha).
Imilenze ingaphakathi nobubanzi bamahlombe, ukuma, ukuphefumula akubambi, izandla kulesi sikhumba. Yenza ikhanda ukuthutha okuyiyindilinga ezinhlangothini (enye, enye). Esiqondeni ngasinye siphinda izikhathi ezingu-6-8.
Izandla ebhontini, ukuphefumula okuzolile, imilenze kufanele ibe khona ebubanzi bamahlombe. Senza izintambo ngezindlela ezihlukile - emuva (ngokucophelela), phambili, kwesokunxele, kwesokudla. Esiqondeni ngasinye siyagoba 4-8 r.
Sifaka izinyawo zethu ububanzi bamahlombe. Ukuphefumula, siphakamisa izandla zethu futhi siphethe. Ukufudumala, ukugxila phambili, noma nini lapho kungenzeka khona sizama ukuthinta phansi ngeminwe yethu, sibuyela ku-PI (tempo calm, 6-8 r).
Izandla zihamba phambili, izinyawo zibeka ububanzi bezintambo ngaphandle. Phakamisa unyawo lwakho ukuze ufinyelele entendeni yesandla sakho ngezandla zakho. Siphindaphinda lo msebenzi ngomlenze owodwa. Ukuzivocavoca ukuphinda ngonyawo ngalunye izikhathi 4-6, ijubane lizolile.
Izandla okhalweni, imilenze ebubanzi obufanayo bamahlombe, ukwenza umoya, wenze isinyathelo phambili futhi uyigobe. I-Exhaling, sibuyela ku-FE. Inyawo ngalinye liphinda u-6-8 k.
Ukulala emhlane, amahlombe agxiliwe phansi phansi, izandla eceleni kwesiqu (izintende kufanele zibheke phezulu). Kusuka phansi, siphakamisa imilenze yethu bese silingisa ukuhamba ngebhayisikili. I-temppo isilinganiso, ukuvivinya umzimba kwenziwa cishe imizuzwana engama-30.
Senza ukuhamba okuhlukahlukene, gxuma, kufaka phakathi kwama-5-10 amasentimitha. izihloko, ukuphefumula akulibaliwe. Senza cishe ama-jumps amathathu.
Ukuhamba okunethezeka kwemizuzu emithathu. Ungafaka ngaphezu kwalokho ukubamba ibhokisi ekhanda lakho. Ukuze ugcine ibhalansi, ikhanda kufanele ligcinwe liqondile.