Ukuzilolonga kwoluhlu kufuneka kufakwe kwizinto eziyinkimbinkimbi, kuba iingeniso zabo azikwazi ukugxininiswa. Zinceda ukuphepha intlungu emva kokuqeqesha ubunzima, kuba ilula kwaye ikhulule iimisipha, yandisa ukwanda kweetyhuse, yenza ukuba isibonakaliso sibonakale ngakumbi, kwaye ngaphezu kwayo konke, kunokuba negalelo ekuziphatheni komzimba! Ukunciphisa uxinzelelo kwiimisipha, ukhulula inkqubo yeentlanzi: yingakho i-yoga, equka iindlela ezininzi zokudambisa imisipha, ikhuthaza ukuvisisana ngokomoya.
Inkomfa yokuzilolonga
Ukuziqhelanisa ukuqeqeshwa kwabaqalayo akufani kakhulu neeklasi kulabo abaye bachitha ixesha elide. Ngomnye umntu onokukwazi ukwenza umsebenziselo ngakumbi, abanye - kungekhona kakhulu. Ukongezelela ekuqeqesheni, kuxhomekeke ekuguqukeleni kwemvelo yakho: ukuqeqeshwa komzimba kulula kunikwa abo baqhele ukugoba kakuhle kwaye kungekho naluphi na ukulungiswa kunokuma kwindawo yokuma, imilenze kunye, amadolo awazimisele ukubeka izandla zombini phambi kwakhe.
Ngoko, ukusetyenziswa okulula kokusebenza kubandakanya oku kukhetha oku:
- iinyawo ngobubanzi bamagxa, nezandla ezandleni. Yenza imilambo elula ukuya kumlenze wesokunene nangesobunxele. Phinda i-12 yezihlandlo (oku kunye nemigangatho emininzi elandelayo ngaphambi kokunweba kufuneka kwenziwe rhoqo ngamaxesha ukulungiselela izihlunu);
- ububanzi beenyawo ububanzi, izandla phezu okhalweni. Yenza ukujikeleza kweseyhula yomzimba wonke we-8 uphendukela kwicala ngalinye;
- ububanzi beenyawo ububanzi, izandla emva kwentloko. Yenza i-circular motion kunye ne-basin 8 ijika kwinqanaba ngalinye;
- ezinyaweni kunye, izandla ngeentolo. Yenza ukujikeleza kweetyhula ngamadolo akho u-8 uphendukela kwicala ngalinye;
- emi emlenzeni owodwa, intonga yesibili emadolweni, izandla phezu kwebhanti. Yenza ujikelezo lweetyhula kunye nomlenze ogobileyo, kwaye utshintshe imilenze yakho-8 ujika ngomlenze ngamnye;
- ukubeka iinyawo zakho kunye, izandla kunye nomzimba. Uncike phambili. Kule ndawo, ukuvelisa ukunyakaza oku-12 kwintsika;
- Beka iinyawo zakho ububanzi kunamahlombe akho uphinde uphinde usebenze ngaphambili;
- ukusuka kwindawo yokuma, imilenze ephakamileyo kunamahlombe awenza ukuhlaselwa ngaphandle: kuqala ukuhambisa ubunzima bomzimba emlenzeni owodwa, kunye nomnye ukutshintsha, utshintshe imilenze yakho. Ukwenza amaxesha angama-12;
- phinda usebenziso lwangaphambili, nangona kunjalo, ukusuka kwindawo ethi "lunge ukuya kwicala", ngokuthe rhoqo ukuya kwindawo "yokuhamba phambili", utshintshe isikhokelo sesosi;
- ukubeka iinyawo ezinkulu kunamahlombe, ukumbamba iqhosha le-ankle okanye izithende ngezandla zakho, kwaye, uzama ukuhlala phantsi, ulungele umva wakho uphinde ukhuphe i-pelvis phambili. Isikhundla silungise umzuzu omnye;
- ukuguqa, bamba izandla zakho kwinqaba. Yenza kule ndawo izikhundla zecala kumacala, ngokuchukumisa izikhwelo zomgangatho, amaxesha angama-6 kwicala ngalinye;
- ukuguqa, galela imilenze yakho ububanzi ngangokunokwenzeka, iinyawo kumacala. Ukwenza ama-sit-ups a-12, ngexesha ngalinye elichaphazelekayo emacaleni omgangatho;
- ehleli phantsi, imilenze kunye kunye ne-12 iya phambili;
- ehleli phantsi, ezinyaweni kumacala, landela i-12 ehamba phambili;
- Isikhundla sokuqala siyafana, kodwa enye yemilenze igobile.
Namaxesha angama-6 ukuya emlenzeni ogobileyo, kwaye utshintshe imilenze yakho uphinde uphinde uphindwe amaxesha angama-6; - ehleli phantsi, phonsa umlenze wakho okhohlo, ugobe umlenze okunene uze uwuthathe. Ukunyamezela phambili, wenze ukunyakaza okungama-12 kunye nokuphinda omnye umlenze (lo ngumsebenzi omhle wokulula ngokukhawuleza);
- ehleli phantsi phantsi kweTurkey, landela iintlambo ezili-10-12 ngaphambili;
- "I-Butterfly": ehleli phantsi, qhagamshela iinyawo kunye neendwangu zifake imilenze yakho kumacala 12-16 maxesha.
Ukuzivocavoca ukululaza kuyilungele ukwenza emva kokuzivocavoca kwe-aerobic-ukuhamba, ukudansa, ukutsika intambo kunye nezinye. Abayikudala kuphela ukuvakalelwa emzimbeni wonke, kodwa banokukunceda uhlakulele ukuguquguquka kunye nobabalo!