I-Complex One
Ukuzivocavoca ukuqinisa imisipha yomlenze
- Isikhundla sokuqala simile ngqo, nemilenze ndawonye. Ukulungisa imilenze yakho, udinga ukuphakamisa izithende zakho, ukuguqa ngamadolo kancane, ngangokunokwenzeka ngangokunokwenzeka. Kulesi simo, isisindo se-trunk sidluliselwa ezinzwaneni, lapho isithende sikhuliswa khona phansi. Ukuzivocavoca kufanele kuphindwe izikhathi eziningana.
- Isikhundla sokuqala simile ngqo, nemilenze ndawonye. Ukugxila ngemuva kwesitulo sezingubo noma isihlalo, kuyadingeka ukuba ume emlenzeni onyawo, kanti enye kufanele ithathwe eceleni. Gcina imilenze endaweni eqondile, ngaphandle kokuwagoqa. Khona-ke udinga ukushintsha unyawo lwakho.
- Izandla ezimbili kufanele zithembele esihlalweni, imilenze ihlala ndawonye, kufanele iguqe ngamadolo. Ukuphakama kufanele kube ezinzwane, uhlale phansi - ezithende. Ukuma ezinzwaneni zakho, imilenze yakho iqonde. Khona-ke kubalulekile ukubuyisela ibhalansi ye-trunk.
Isakhiwo sesibili
Ukuzivocavoca kwe-Leg Caviar
- Isikhundla sokuqala simile ngqo, imilenze ndawonye. Kudingekile ukuba uncike ngemuva kwesihlalo ngezandla zakho, uqale izikwele, uguqe futhi uguqe imilenze yakho. Kubalulekile ukunaka iqiniso lokuthi lolu hlobo kufanele lube semisipha yamathole.
- Kuyadingeka ukuthi ubophe izintambo ngeshidi lamaphepha ngendlela yokuthi lapho uhamba, bahlala bephumule, futhi kuphela ukukhanya okuhambayo. Ukwenza lo msebenzi kufanele ube namandla amaningi.
Ukuzivocavoca okuhloswe ekuthuthukiseni ukuguqa ngamadolo
- Udinga ukulala emhlane wakho, faka izandla zakho ngaphansi kwesinqe sakho, futhi welula imilenze yakho ngqo. Khona-ke, uphakamisa imilenze yakho, qala ukuhamba okufana nokugibela ibhayisikili.
- Uma uhlala phansi, kufanele uthathe izandla zakho. Izintende kufanele nazo zihlale phansi, bese ubeka izinyawo zakho ezinzwaneni zakho. Khona-ke izinyawo kufanele zilethwe ezinqulwini ngokushesha.
Ukuzivocavoca kwamazinyo
Ukuncibilikisa ngemuva kwesihlalo ngezandla zakho, udinga ukulungisa futhi ubeke izinyawo zakho ezinzwaneni zakho. Ngezinye izikhathi ubeke izinyawo zakho ezithendeni zakho. Phinda lokhu kuvivinywa kuyadingeka izikhathi ezimbalwa.
Isiyinkimbinkimbi yesithathu
Ukuzivocavoca ekuseni, okuhlose ukuthuthukisa imisipha
- Ekuseni, ukuvuka ngemva kokulala ubusuku, udinga ukwelula, ukuhlunga umzimba wonke. Ngamazinyawo ezinyawo, ngaphandle kokuziphakamisa, kufanele uqale ukunyakaza kwe-circular kwelinye nelinye uhlangothi cishe izikhathi eziyishumi kuya kweziyishumi nanhlanu. Phakamisa umlenze ngamunye, ugobe kancane bese ubamba izintende zezandla kusukela ezinyaweni kuya endaweni ehlangene ehlangothini kusuka phezulu phansi. Ukuphinda kufanele kube izikhathi eziningana.
- Ukugxila ngemuva kwesihlalo, izandla kufanele ziqale ukuphakamisa ezinzwaneni, bese zitshela ezithendeni. Phinda izikhathi ezinhlanu kuya kweziyisithupha.
- Ngesikhathi sokuhamba ekamelweni elingenamikhono, kufanele uhambe kancane kancane ezinzwaneni zakho bese uwela ezintendeni zakho izikhathi eziningana.
- Ukuhamba ngezintethe, ngenkathi ukhuphula phezulu ngangokunokwenzeka ingxenye yangaphambili yonyawo.
Masiqaphele ukuthi izivivinyo ezimbili zokugcina kufanele zenziwe ngokunye, okungukuthi: okokuqala, izinzwane emilenzeni ziya phakathi, ngaleyo ndlela zisondela ezingxenyeni zangaphambili zenyawo, ngakho izinzwane ziphuma lapho ingxenye yangaphambili yezinyawo ibhalwa khona.
I-Complex Four
Ukuzivocavoca okunjalo kwenziwa ekuseni, ntambama nakusihlwa, nakanjani kulandela ukulandelana okuvamile. Ngenxa yalokho - ukukhathala kuyothuthuka, futhi ubuhle buyobe bujabule futhi buhle kakhulu.
- Uma uqondile, udinga ukuncika izandla zakho ngemuva kwesihlalo, izinzwane ezinyaweni kufanele ziqondiswe phambili. Qala ukukhuphuka kancane emasokisini, ke, ukuhlala umzuzu kule ndawo, kancane kancane. Umthwalo kufanele uhambe ngaphandle kwezinyawo.
- Kudingeka uhlale ngendlela yokuthi izinyawo zakho ziphumule phansi. Ngaphambi kokuba ufake, isibonelo, ihekhi, okudingeka uyiqonde ngezinzwane zakho, emva kwalokho, ngaphandle kokukhipha izithende phansi, udinga ukuyihambisa kuze kube yilapho izinzwani zomunye nomunye zithinta.
- Beka ibhuku phansi. Imilenze kufanele ibekwe ukuze inyawo lonyawo lihlelwe ngokumelene nencwadi, kanti uhlangothi lwangaphandle luphansi. Bese uqala ukukhuphuka kancane ezinzwaneni zakho. Phinda izikhathi eziningana.
- Kudingeka ukuthi uphakamise ibhola elincane phansi ngezinzwane zakho. Ukuvivinya umzimba kuphindwe izikhathi eziningana.
- Kubalulekile ukuhamba nxazonke egumbini, ngokugxila engxenyeni yangaphandle yonyawo.
- Kufanele uhlale phansi, ngenkathi uvula izinyawo zakho ngaphakathi bese ucindezela. Bese uphansi bese uxhuma kabusha.
I-Exercises yenzelwe ngqo ngokugcwele
Kudingeka ukukhiqiza ukunyakaza okungenani imizuzu eyishumi nesishiyagalolunye emini, ngaphandle kokucindezela imisipha. Lapha kugcizelelwe inombolo enkulu yokuphindaphinda.
- Kufanele uhlale noma ulale emhlane wakho, bese uguqa futhi ungagodli imilenze yakho endaweni yamadolo, ama-ankle namajoyini.
- Kubalulekile ukulala emhlane, ukukhiqiza izinyathelo zokujikeleza ezinemilenze eqondileyo ngaphakathi nangaphandle.
- Kudingekile ukuqamba amathumbu ngesisu, ngokuhlukile, futhi ngesikhathi esifanayo ugobe imilenze emadolweni nasehlanganyeleni kwezinyawo. Futhi uzame ukufihla isithende ngesithende emahlombe.
- Kudingeka uhlale phansi, izandla ziphumule ngemuva, bese wenza ukuthuthumela kwemisipha yomlenze. Kuyadingeka ukuba ulahleke kancane futhi ugobe imilenze ehlangothini nasemaceleni.
I-Complex Six
Ukuzivocavoca okuhlosiwe ekuqedeni "ama-breeches egibela" ensimini
Esikhundleni sokuqala kubalulekile ukulala ngecala elilodwa, faka isandla esisodwa ngaphansi kwekhanda lakho, kanti owesibili uhlale phansi phansi kwebele.
- Phakamisa umlenze wakho oqondile, usebenzise ukungezwani okuningi. Phinda izikhathi ezingamashumi amathathu nambili.
- Thatha umlenze wakho wokuqondisa phambili, ngezinyosi zakho zikhomba kude nawe. Phinda kusuka kuyishumi nesithupha kuya kwezikhathi ezingamashumi amathathu nambili
- Vusa umlenze owodwa, bese unamathisela kuwo owesibili, owawulele phansi. Ngakho-ke, i-angle phakathi kwemilenze kanye nesitezi kufanele yenziwe. Khona-ke imilenze ibuyela esimweni sayo sokuqala.
- Phakamisa imilenze yakho eqondile eceleni. Phinda kusuka kuyishumi nesithupha kuya kwezikhathi ezingamashumi amathathu nambili. Khona-ke kuyadingeka ukushintsha uhlangothi bese uphinda inqubo.
- Bend futhi uguqe imilenze esiya esifubeni. Phinda lokhu kusetshenziselwa izikhathi eziyishumi nesithupha kuya kwezikhathi ezingamashumi amathathu nambili, ukugcina izikhathi ezinyangeni eziyishumi kuya kweziyishumi nanhlanu.
- Yenza ukunyakaza okufana nebhayisikili. Phinda ukunyakaza izikhathi ezingamashumi amathathu nambili ngezindlela ezimbili noma ezintathu.
Isonto eliyinkimbinkimbi
Ukuzivocavoca kwabesifazane be-asthenic
Kulabo besifazane, njengombuso, uma bema endaweni eyodwa, kukhona ukukhanya ezinkalweni.
- Esikhundleni sokuqala, ulale emhlane wakho futhi uguqe amadolo, izinyawo kufanele zibe phansi futhi kufanele zihlanjululwe, futhi izandla zakho kufanele zibe endaweni yamathanga angaphakathi. Kubalulekile ukunciphisa amadolo, futhi ngezandla ngesikhathi esifanayo kwenza kube nzima ukuhambisa. Landela izindlela ezintathu ukuya kweziyisishiyagalombili.
- Esikhundleni esinjalo sokuqala, udinga ukucindezela ibhola elifakiwe. Ukuzivocavoca ukwenza izindlela ezine kuya kwemihlanu izikhathi eziyisithupha kuya kweziyisishiyagalombili.