Ukuzilolonga ukwenza ngaphambi nasemva kokuhamba

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Iingcebiso malunga nokuhamba okuhle

Ukolula imithambo yokuhamba kufuneka kwenziwe ngaphambi kokuhamba kuba balungiselela izihlunu kunye namalungu omthambo kunye nokuphucula ukujikeleza kwegazi, kodwa kufuneka zenziwe kanye emva kokuhamba kuba zinceda ukususa i-asidi ye-lactic kwimithambo, ukunciphisa iintlungu ezinokuvela emva kokuzikhandla .

Imithambo eyoluliweyo yokuhamba kufuneka yenziwe ngawo onke amaqela aphambili ezihlunu, njengemilenze, iingalo nentamo, ehlala ubuncinci imizuzwana engama-20.

Ukuzivocavoca 1

Gobela umzimba wakho phambili njengoko kubonisiwe emfanekisweni, ngaphandle kokuguqa ngamadolo.

Ukuzivocavoca 2

Hlala kwindawo ebonisa umfanekiso wesibini kwimizuzwana engama-20.

Umthambo 3

Hlala kwindawo eboniswe kumfanekiso 3, de ube uziva ulula ithole lakho.

Ukwenza oku kolulwa, hlala kwindawo yesampulu yomfanekiso ngamnye imizuzwana engama-20, ixesha ngalinye.

Kubaluleke kakhulu ukolula ngemilenze ngaphambi kokuba uqalise ukuhamba, kodwa emva kokuhamba kakuhle ungenza imithambo yolulekileyo esiyibonisileyo kule vidiyo ilandelayo kuba bayayekelela umzimba wonke kwaye uya kuziva ungcono:

Iingcebiso malunga nokuhamba okuhle

Iingcebiso zokuhamba ngokuchanekileyo zezi:

• Yenza le mithambo ngaphambi nasemva kohambo;
• Nanini na xa usolula ngomlenze omnye, yenze ngomnye, ngaphambi kokuba uye kwelinye iqela lezihlunu;
• Xa usolula, akufuneki uve iintlungu, kuphela kukutsala kwemisipha;
• Qala ukuhamba kancinci kwaye kuphela emva kwemizuzu emi-5 ukonyusa isantya sokuhamba. Kwimizuzu eli-10 yokugqibela, hamba kancinci;
• Yandisa ixesha lokuhamba ngokuqhubekayo.

Ngaphambi kokuba uqale ukuhamba, ukubonisana ngonyango kubalulekile kuba kwimeko yesifo sentliziyo ugqirha unokuthintela lo msebenzi.