Umdlalo wokuSebenza weNgxoxo kaMongameli ka-2016

Umxholo

• Uphengululo lwe

Ukuba ujonge kwingxoxo-mpikiswano yokugqibela kamongameli ngokuhlwanje kwaye ufuna ukuyeka indlela yokusela, sinomnye umdlalo wokukunceda udlule imizuzu engama-90. (Ukuvuma isono: Sinako kananjalo Ukugcina iinzwane zakho, siyile umdlalo wempikiswano wokuzilolonga owenziwe ngumzimba opheleleyo onokuwenza kwigumbi lakho lokuhlala ngelixa ubukele ubuhlanya-sithetha ukuba imbali-Iphindaphinda phakathi kukaHillary Clinton kunye noDonald Trump. Siqinisekisa ukuba baya kukwenza ukubetha kwentliziyo yakho kunyuke-ukuba ayikanyuki ngokusuka kumazwi athethwayo.

Nantsi indlela yokwenza nganye yokuhamba:

Superman

A. Qala ngokulala ujongise phantsi phantsi iingalo nemilenze yoluliwe, ii-biceps ecaleni kweendlebe.

B. Phakamisa iingalo kunye nemilenze i-intshi ezimbalwa ukusuka emgangathweni, ubambe imizuzwana emi-2, uze ukhulule.

Ukukhaba idonki

A. Qala ezandleni nasemadolweni ngecala lakho elingasemva eludongeni (ngokukhethekileyo udonga olungenanto kulo njengoko uza kulikhaba).

B. Phakamisa kwiinzwane zakho, ugcine amadolo egobile. Tsibela iinyawo zakho eludongeni olusemva kwakho ngelixa uzixhasa ngezandla zakho. Xhumela iinyawo umva ezantsi. (Ingcebiso: Sukukhahlela phezulu ngaphezu kwenqanaba lakho lomlenze.)

Ukucofa kwamagxa ngeLaptop

A. Yima ngenyawo ububanzi-ububanzi ngaphandle, ubambe ilaptop ezandleni ezimbini kwinqanaba lesifuba, ke iyahambelana nomhlaba.

B. Cinezela ilaptop ukuya kwisilingi de iingalo zithe tye kwaye iingqiniba zisecaleni kweendlebe. Ezantsi umva ukuya kwindawo yokuqala.

Jab Cross

A. Yima ngenyawo ububanzi ububanzi bendawo, ugxadazile ukuze inyawo lasekhohlo lincinci phambi kwenyawo yasekunene. Phosa ijab (inqindi ngesandla sasekhohlo) ejolise ekuphakameni kobuso.

B. Khawuleza ubambe ngesandla sasekhohlo, kwaye uphonsa umnqamlezo (punch ngesandla sasekunene), ujikeleza ngenyawo lasekunene.

Ibhola yeSlam yeyeza

A. Bamba ibhola yeyeza kwaye ume ngeenyawo ubanzi kancinci kunegxa ububanzi ububanzi ngaphandle. Cofa ibhola ngaphezulu, emva koko uyihlabe phantsi ngokuyiqhubela ezantsi.

B. Njengoko usenza, landela ibhola ngomzimba wakho, thintela ukugoba esinqeni, kwaye ugqibe kwindawo esezantsi yesquat ngentloko phezulu, isifuba kunye nokuqaqamba okuphantsi. Kopa ibhola kwindawo yokuqala kwaye uqhume phezulu, uqhuba ibhola umva ngaphezulu kwaye wandise umzimba neengalo ngokupheleleyo.

I-Russian Twist

A. Qala kwindawo ehleliyo, uphakamise iinyawo emoyeni kwaye unqamle amaqatha.

B. Yama ngasemva kumathambo e-sitz, kwaye, ngokugcina i-abs iqinile, jika ubuye ubuye ngapha nangapha. Ukuba oku kuvakala kulula, bamba ubunzima ezandleni, kufutshane ne-abs, ngelixa ujija. (Jonga ngakumbi uqeqesho lokuqinisekisa ukuba uBern-sithetha ukutshisa.)

Ukutshintshana Ukutsiba kweLunge

A. Inyathelo lasekhohlo umlenze ubuyele kwi-lunge, ujikelezisa ingalo yasekhohlo phambili.

B. Tyhala emhlabeni kwaye utsibe phezulu, usike imilenze phakathi kwaye ujikeleze ingalo yasekunene uye phambili, ufike kumngxunya onomlenze wasekhohlo phambili. Phinda, uqhubeke utshintshana nemilenze.

Sumo Squat

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi begxalaba ngaphandle, iinzwane zivelisiwe kancinane nezandla esinqeni.

B. Cofa isinqe umva kwaye uhlale phantsi, ugcine isifuba phezulu kunye namadolo ngaphandle. Emva koko yima emva kwindawo yokuqala. (Jonga ezi squats eziza kusebenzela i-butt yakho ngakumbi.)

Ukuhlala eludongeni

A. Yima ngomqolo wakho eludongeni, kwaye uthathe inyathelo elikhulu phambili unyawo ngalunye.

B. Yandisa iingalo ngaphezulu okanye phambi kwakho (i-wineglass friendly!) Kwaye uguqe ngamadolo ama-90 degrees, uhambisa iinyawo phambili okanye ngasemva ukuba kuyimfuneko ukuze amadolo aphezu kwamaqatha. (Ungazama ukutshintsha ukutshintsha kwedonga-enye kwezisibhozo zokuzilolonga zesitulo-ukwenza kube nzima ngakumbi.)

Uphengululo lwe