Eyaziwayo kubantu abaninzi baqhuba ngokuthi "ibhuloho", baqeqeshe ngokugqibeleleyo ukuguquguquka komgudu, izihlunu zengalo, umva kunye namathanga. Kodwa ngaphambi kokuba ufumene umphumo oncomekayo wokuqeqesha, kufuneka ufunde indlela yokufikelela kwibhuloho kunye nento oyenzayo ukulungiselela umzimba wakho ukwenza lo msebenzi wokuzivocavoca.
Indlela yokufunda ukuma kwibhulorho?
Ukuqala, kubalulekile ukwenza umsebenzi wokulungiselela. Kufuneka ukuba kuphuculwe ukuguquguquka komgudu nomqolo kunye nokwandisa amandla ezihlunu zezandla. Ukwenza oku, rhoqo kwiiveki ezingama-2-3 wenze imisebenzi elula, umzekelo, i-push-ups okanye i-pull-ups. Oku kuya kunceda ukuqeqesha izandla zakho.
Kwakhona zibandakanya izixhobo zokusasaza kwisicwangciso soqeqesho. Unokwenza "Ukugaya", ukwenza ubuxoki kwisisu sakho, uthathe iinyawo zakho ngezandla zakho uze uzame ukutsala iinyawo zakho entloko.
Ukuba wenza oku kuvezwa ngasentla kweeveki ezingama-2-3, kuya kunceda njani ukuba ufike ngokukhawuleza kwibhuloho, kwaye uqinise kwaye ulwebise imisipha. Musa nje ukukhawuleza, into ephambili ayikuzilimaza.
Indlela yokufikelela kwibhuloho evela kwindawo?
Ngoku uzama ukukhuphukela kwibhuloho ukusuka kwisimo esifanelekileyo. Okokuqala, kufuneka wenze oku, kukukhuselekileyo kunokuba wenze umsebenzi kwi-classical version. Beka emgqeni, thabathe umi kwaye uzama ukuphakama ngamandla ezinyawo neenyawo. Ukufumana ukhuseleko olungakumbi, cela umqeqeshi okanye umhlobo ukuba akuhlasele okokuqala oko kwenziwa umsebenzi. Oku kuya kunceda ukuphepha ukulimala.
Indlela yokuma kwi bhuloho ukuma?
Xa uguqulelo oluqhelekileyo lomsebenzi sele lunikezelwa lula, kufuneka uqhube kwisigaba sesibini. Yimani ngokucacileyo, sasaza imilenze yakho ububanzi bamagxa akho, ngenyameko uqale ukuguqula umva uze uzame ukufikelela kuwe ngezandla ukuya emzantsi emva kwakho. Ukuba uziva intlungu emhlane wakho, nqama usebenze ngokukhawuleza.
Ukukhawuleza nokukhuseleka ukuma kwi bhuloho ukuma?
Ukuze kuqhutywe inkqubo, ixesha elide kufuneka lizinikezele ekunyuseni kunye nokuphuhliswa kwe-back-back. Ungakulibala ukulandela imithetho yokukhusela, sebenzisa i-gym mat, ucele i-inshurensi ekuqaleni kweklasi, ungenzi umsebenzi xa unentlungu emva okanye izandla zakho aziqeqeshi ngokwaneleyo ukugcina ubunzima bakho.
Kwakhona phawula ukuba ibhuloho ayinakwenziwa kubantu ababenokulimala kwentambo yomgudu, kunye nalabo abafumana isisu. Ezi zifo zichasene nelo qeqesho.