Ukuzivocavoca umzimba

Inkqubo ye- bhetyebhetye Kukukwazi ukuba izihlunu zolule xa idibeneyo ihamba. Ngumgangatho obalulekileyo kukhathalelo lwempilo, kodwa nasekuzilolongeni nayo yonke imisebenzi yezemidlalo: akukho luqeqesho apho abo balwenzileyo bengenzi ngokusisigxina imisebenzi eyenza ukuba umzimba wabo uguquke ngakumbi.

Ukuba bhetyebhetye ngu Ipropathi yelungu ngalinye lamalungu, kwaye ke ngoko ukuzivocavoca ukuxhaphaza ukuya kuthi ga phezulu nako nako. Oku kukwahambelana nobudala bomntu, isini kunye nenqanaba loqeqesho abanalo: ukuguquguquka kungokwemvelo kukhulu kwinqanaba lokuqala lobomi nakwabasetyhini, kodwa abantu abaqeqeshelwe inxenye enkulu yobomi babo benza umahluko omkhulu xa kuthelekiswa nabo bangenalo.

Bona kwakho:

• Ukuzolula imithambo
• Ukuzilolonga
• Ukuzivocavoca amandla
• Ibhalansi kunye nokulungelelanisa imithambo

Ukuphuhliswa kokuguquguquka komzimba kuvumela khusela izihlunu nakumalungu nakuphi na ukwenzakala okunokwenzeka, ukongeza ekunikezeleni kuluhlu olukhulu lokuhamba.

Imisipha ekhululekileyo inexesha elilula lokungena kwisivumelwano ngokukhawuleza, kwaye ke ngenxa yoko amandla amakhulu okuphuhliswa kwamandla amakhulu. Kungenxa yoko le nto kukho ifayile ye- ubudlelwane ngqo phakathi kokuguquguquka kunye nokukwazi ukwenza iintshukumo ngamandla, echaza ubudlelwane obuthe ngqo phakathi kwezemidlalo kunye nokuguquguquka.

Uninzi lwabantu abenza imithambo alubhekiseli kunweko lokuzolula kunye nokuguquguquka xa bethetha ngoqeqesho lwabo. Nangona kunjalo, uninzi loogqirha abanxulumene nemidlalo bakhetha ukucinga ukulungiswa komzimba njengonxantathu apho i-axis enye ingamandla, enye kukuphuhliswa komsebenzi kunye nokunye ukuguquguqukaUkubeka nje, eli linqanaba umzimba onokuthi wolule ngokulula.

Malunga nokugqibela, ukubanokuguquguquka ngakumbi kunokuba yindlela yokwenza ukuphela kwezinye iintlobo zentlungu engapheliyo, Ezidla ngokufunyanwa ngabantu xa bewela ubudala obuthile, njengendawo engezantsi.

Eminye imisebenzi eyenzelwe ngokukodwa abantu abadala, enje ngePilates, edibanisa imithambo eyoluliweyo kunye nezinye iindlela zokuzilolonga, ukulawula ukolula izihlunu nokwandisa ukuhamba kwamalungu.

Ukuziqhelanisa nokuzilolonga, njengoko kukhankanyiwe, kuyahluka ngokwamandla kunye nokulungiswa kwangaphambili komntu owenzayo, kodwa kuzo zonke iimeko kuyacetyiswa ukuba kwenziwe emva kokwenza umthambo wokuzifudumeza ukuze izicwili zilungiselelwe ukwanda.

Kuzo zonke iimeko, ibandakanya bamba indawo kangangesithuba semizuzwana engama-20 okanye engama-30, kwaye uphinde indawo leyo amaxesha ama-3 okanye ama-4.

1. Cofa izandla zakho ngasemva kwakho, kwaye uncike phambili ukugcina umqolo wakho uthe nkqo kangangoko.
2. Ukugcina iingalo zakho zilungile, yenza izangqa kunye nabo ukuqala egxalabeni.
3. Ngezandla zakho phambili, bhinqa iingalo zakho emacaleni ngelixa uzisa amahlombe akho ndawonye.
4. Ukugoba intloko phambili ngokucinezela ngezandla.
5. Ngeengalo zakho uphumle eludongeni, kwaye umqolo wakho uthe tye kwaye izithende zakho phantsi, yenza intshukumo yokutyhala udonga.
6. Uxinzelelo lwengqiniba ngesinye isandla, ngasemva.
7. Nqumla olunye lweengalo phambi kwesifuba, ubeke esinye isandla engqinibeni.
8. Beka enye ingalo ngasemva kwentloko, kunye nesinye isandla engqinibeni, uze ucinezele ezantsi engqinibeni ngaphandle kokuhambisa intloko phambili.
9. Beka isandla sasekhohlo edolweni lasekunene, kwaye ucinezele kwicala lasekhohlo.
10. Lala ngomqolo imilenze yakho ithe nkqo, emva koko yiphakamise enye idolo ligobile, utsalele esifubeni sakho.
11. Phakamisa iingalo zakho nganye nganye, phezulu kangangoko kunokwenzeka.
12. Ngezandla eziphumle eludongeni, unyawo lubekwe ngaphambili kwaye elinye libuyile, ukucofa eludongeni ngaphandle kokubamba isithende somlenze wangasemva.
13. Ngonyawo olunye uphumle phantsi, yizise olunye kwiimpundu ngesandla sakho.
14. Ukuhlala phantsi, dlulisa umlenze omnye komnye owandisiweyo.
15. Ngemilenze yakho isasazeke kabini ububanzi bamagxa akho, beka ubunzima bakho kumlenze omnye ngelixa ugoba elo dolo.