Ukolula okulula oku-3 ukukhusela umva wobuhlungu

Umxholo

• Iingcebiso ezikhuselekileyo ze-t-r-e-t-c-h-i-n-g
• Ukuguqa ngamadolo esifubeni
• Kuzo zone i-back-flexion kunye nolwandiso
• Ukuma ngasemva arch

Ukusuka kwitafile yakho kwidesika ukuya kuyo kwindawo yokuzivocavoca, izinto ezininzi zemihla ngemihla zinokukhokelela kwintlungu yangasemva. Ukolula rhoqo kunceda ukukhusela umqolo wakho ngokwandisa ukuguquguquka kunye nokunciphisa umngcipheko wokulimala. Yenziwe emva kokomeleza umthambo, ikwanceda ukunqanda ukukhathazeka kwemisipha.

Iingcebiso ezikhuselekileyo ze-t-r-e-t-c-h-i-n-g

Thetha nogqirha wakho ngaphambi kokuqala inkqubo entsha yokuzivocavoca umzimba, ngakumbi ukuba unembali yeengxaki zomqolo okanye ukwenzakala emva. Emva koko landela ezi zikhokelo ngokubanzi:

• Ukufudumala ngemizuzu emi-5 ukuya kweli-10 yomsebenzi wokukhanya. Umzekelo, hamba okanye uhambisa ibhayisikile emileyo ngesantya esihle. Ukolula izihlunu ezibandayo kunokukhokelela ekonzakaleni.
• Yolula kancinci, uthintele intshukumo yebouncy okanye yeerky.
• Yiya kuphela kwinqanaba apho uziva uxinzelelo olungephi. Akufanele yenzakalise.
• Phumla ukolula kwaye ubambe okungenani imizuzwana emi-5.

Nazi iindlela ezintathu ezilula ezinceda ukugcina umva wakho womthi kwaye usempilweni.

Ukuguqa ngamadolo esifubeni

1. Lala ngomqolo phantsi unabe imilenze.
2. Phakamisa kwaye ugobe umlenze wakho wasekunene, uzise idolo esifubeni sakho. Bamba idolo okanye i-shin ngesandla sakho sasekunene, kwaye tsala umlenze wakho apho uya kuhamba kakuhle.
3. Hlala kwindawo yokuguqa esifubeni ngelixa uqinisa izihlunu zakho zesisu kwaye ucinezela umqolo wakho phantsi. Bamba imizuzwana emi-5.
4. Buyela kancinci kwindawo yakho yokuqala.
5. Yenza okufanayo ngomlenze wakho wasekhohlo.
6. Yenza okufanayo ngemilenze yomibini ngaxeshanye.
7. Phinda ulandelelwano amaxesha ama-5.

Kuzo zone i-back-flexion kunye nolwandiso

1. Qalisa ezandleni zakho nasemadolweni phantsi. Izandla zakho kufuneka zibe ngqo phantsi kwamagxa akho kunye neengalo zakho ngqo.
2. Iliwa phambili, ukubeka ubunzima bakho ezingalweni. Jikelezisa amagxa akho, kwaye isihlalo sakho siwe kancinci. Bamba imizuzwana emi-5.
3. Iliwa ngasemva, uhleli iimpundu zisondele kwizithende zakho kangangoko kunokwenzeka. Gcina iingalo zakho zolulelwe phambili. Bamba imizuzwana emi-5.
4. Buyela kancinci kwindawo yakho yokuqala.
5. Phinda amaxesha ama-5.

Ukuma ngasemva arch

1. Yima nkqo ngeenyawo zakho ububanzi bamagxa.
2. Beka iintende zezandla zakho kumqolo ongezantsi. Thatha kancinci, uphefumle nzulu ukuze uphumle.
3. Gobela umzimba wakho wangasemva ngasemva, ugcine amadolo ethe tye. Xhasa umqolo wakho ngezandla zakho. Bamba imizuzwana emi-5.
4. Buyela kancinci kwindawo yakho yokuqala.
5. Phinda amaxesha ama-5.