Masiqale ngokubi. Ukunciphisa isisindo ezinqeni nasezintanjeni kunokuphela komthwalo kuwo wonke umzimba, oko kukuthi-ukuguqula umshicilelo okanye imilenze ayiyi kusebenza, uncedo oluninzi lokudansa, ukubhukuda okanye ukuqhuba. Ezi ndawo zibizwa ngokuba yingxaki, kuba zilahlekelwa isisindo ekugqibeleni, xa i-fat ehlile emzimbeni wonke.
Kodwa ukuba unenkxalabo malunga nendlela yokulahlekelwa isisindo ezinqeni, ngoko ke ukongeza kwintsebenzo kunye nomzimba wonke, namanje, amanyathelo angezelelweyo aquka izihlunu kwisiqhamo somlenze ayiyi kuba yinto engabonakaliyo.
Hoop
I- hoop ye- gymnastic yinto yokuqala yokufumana ukuba uthatha inqunu yakho. Kucaciswa ukuba izifundo zansuku zonke ngeliveki ziya kukugcina ukususela kwi-5 cm ngevolumu. Ngenxa yoko, le yindlela №1 indlela yokukhawuleza ukulahlekelwa isisindo ezinqeni.
Ukujika kunye nokunyaniseka
Ngenxa yobuqhetseba obunqeni, isistim esiswini sesisu sisabela. Ukuba ngaba bangabonakaliyo kwaye bengabandakanyekanga ebomini, musa ukulindela imimangaliso esiswini sakho. Yenza okungakumbi ukuphazamisa emgangathweni kunye nokuma, ukujika, ukujikeleza, iintlambo.
Ukuzivocavoca
Kwaye, ngokuqinisekileyo, izenzo "ezizodwa" ezithembisiweyo, ezenziwe ngokukodwa kwabo bafuna impendulo yombuzo ongunaphakade - indlela yokulahlekelwa isisindo ezinqeni.
- Amagqabini ububanzi bamagxa, yenza iithambeka ukuya kwicala. Ngentendelezo yesandla sokunene, sizama ukufikelela esibhakabhakeni, sifinyelele ukuxubha nge-brush, kwaye sifinyelela unyawo ngesandla sethu sobunxele. Sitshintsha izandla size sitshise.
- Senza ukuphefumula ezimbalwa kunye nokuphefumlelwa kokuphumla.
- Isundu esisekhohlo sibekwe kwi-hip, isandla sokunene siphendukela esibhakabhakeni. Thatha isandla sakho sokunene phezulu, ujike ngakwesobunxele. Sigcina isikhundla, sihambe esezantsi kwaye sitsala isandla sokunene kwicala. Senza isandla esicacileyo kwicala.
- Ukuguqa ngamadolo kwaye uthobe ngobumnene izandla zombini phantsi. Siphakamisa, silungele amahlombe kwaye senze umsebenzo kwisandla sesibini.
- Siphakamisa kwaye sitshala iingalo kwicala, siselulela ngakwesobunxele, ke siye ngasekunene ngeminwe yethu. Intloko ke yehla ehlombe lesandla, esilula kuso. Silibazisekile imizuzwana eyi-10 kwaye siqala isandla sesibini kwicala elifanayo - sigcina isikhundla esiphezulu. Sithatha ingalo engezantsi ngekristsi elingaphezulu kwaye silula izihlunu ezisecaleni.
- Inhale, sidibanisa izandla kwisifuba, sisusa i-pelvis phambili, umqolo ujikeleze.
- Siphinda isiqendu sesi-5 kwisandla sesibini.
- Siphinda umsebenzi wesi-6.
- I-squat, yinika i-pelvis ngokungangoko kunokwenzeka, izandla ezisekhanda, sizenzekela ngaphandle kokuphefumlelwa, kwaye ekuphumeni kwethu sibuyela kwindawo yokuqala. Senza okuphindaphindiweyo ngokuphindaphindiweyo, ubuye uphinde usebenzise umsebenzi wesi-6 ukuze uphumule umlenze uze uphinde usebenzise lo msebenzi.