Ukuzilolonga oku-8 ukomeleza imilenze yakho ekhaya

Umxholo

• 1. Ukuphakama komlenze
• 2. Ukuvulwa kwemilenze
• 3. Isikere
• 4. Ukwandiswa kwemilenze
• 5. Isquat
• 6. Cudisa ibhola
• 7. Ukuvulwa komlenze osecaleni
• 8. Ithole

Ukuzivocavoca ukomeleza umlenze kuboniswa ngakumbi kubantu abadala, xa umntu ebonisa iimpawu zobuthathaka bemisipha, ezinje ngemilenze ukungcangcazela xa umile, ukuhamba nzima kunye nokungalingani. Le mithambo kufuneka icetyiswe ngugqirha wezemfundo kwaye ijolise ekusebenzeni izihlunu zangaphambili, ecaleni nangasemva komlenze, ukongeza ekubeni nako ukwenza izihlunu zommandla wesisu zisebenze.

Kuyacetyiswa ukuba le mithambo yenziwe malunga namaxesha ama-2 ukuya kwayi-3 ngeveki, kubalulekile ukwenza imisebenzi yomzimba kunye nokwenza umthambo okhuthaza ukomeleza amalungu omzimba aphezulu.

Olunye uqeqesho lokuqinisa imilenze enokwenziwa ekhaya zezi:

1. Ukuphakama komlenze

Umsebenzi wokuphakamisa umlenze unceda ukomeleza izihlunu ngaphambili komlenze, apho kufuneka ukuba isisu singene kwisivumelwano kulo lonke ixesha lomthambo kwaye umqolo uxhaswe kakuhle emgangathweni ukunqanda ukulayisha ngaphezulu umva ongezantsi.

Ukwenza lo msebenzi kuyacetyiswa ukuba ulale phantsi ngomqolo kwaye ushiye iingalo zakho emzimbeni wakho. Emva koko, xa imilenze yoluliwe, phakamisa omnye wemilenze, ude ubengama-45º ngomgangatho, emva koko wehle. Kuyacetyiswa ukuphinda intshukumo amaxesha ali-10 ngomlenze ngamnye.

2. Ukuvulwa kwemilenze

Ukuvulwa kwemilenze kunceda ukomeleza indawo engaphakathi yethanga kunye nokukhazimla, kubonisiwe ngenxa yesi sizathu sokuba umntu alale ngecala imilenze igobile kwaye igcina izithende kwicala elinye lezinqe nangasemva.

Emva koko, kuya kufuneka wenze isivumelwano kunye nokuqaqamba kwakho kwaye uhambe kude namadolo kwaye emva koko ubuyele kwindawo yokuqala, ngaphandle kokulahlekelwa ngumlinganiso we-hip. Kuboniswa ukwenza ezi ntshukumo izihlandlo ezili-10 ngomlenze ngamnye.

3. Isikere

Lo msebenzi unceda ukomeleza isisu kunye nemilenze, kwaye kubalulekile ukuba bobabini banesivumelwano ngalo lonke ixesha lokuzilolonga.

Ukwenza isikere, kuyimfuneko ukuba umntu alale ngomqolo, iingalo zakhe emacaleni kwaye aphakamise yomibini imilenze egobileyo ade enze i-90º ngomgangatho, ngokungathi balele imilenze yabo esitulweni.

Emva koko, beka incam yonyawo ngalunye emgangathweni, emva koko ubuyele kwindawo yokuqala, ebonisa ukuba intshukumo kufuneka iphindaphindwe kalishumi kumlenze ngamnye.

4. Ukwandiswa kwemilenze

Kukongezwa komlenze, okwaziwa njengokuma ukukhaba, izihlunu zangaphambili kunye nomva womlenze ziya kusebenza, kunye nesisu kunye nommandla we-lumbar, okuyimfuneko kule nto yokuba izihlunu zihlale zinesivumelwano ngexesha lokuhamba konke.

Ukwenza umthambo, umntu kufuneka eme kwaye abambe inkxaso yesitulo okanye abeke izandla zakhe eludongeni. Emva koko, ukugcina ukuma kunye nokungena kwisivumelwano kunye nokuqaqamba kwesisu, phakamisa umlenze, ngaphandle kokuchukumisa unyawo, kwaye ubuyele kwindawo yokuqala. Kuyacetyiswa ukwenza intshukumo izihlandlo ezili-10 ngomlenze ngamnye.

5. Isquat

I-squat ngumthambo opheleleyo osebenza kuyo yonke imisipha yomlenze, ukongeza ekusebenzeni komqolo ongezantsi kunye nezihlunu zesisu.

Ukwenza i-squat ngokuchanekileyo, kuyacetyiswa ukuba umntu ame nkqo, iinyawo ziqhawuke kancinane, emva koko ajonge phantsi, ngokungathi bazokuhlala esitulweni. Kubalulekile ukuthathela ingqalelo ukwenziwa kwentshukumo ukunqanda ukwenzakala kwaye, ke, kunokuba yinto enomdla ukwenza intshukumo ngokujonga umzimba wakho ecaleni kwaye ujonge ukuba idolo alidluli kumgca wentelekelelo ovela kuzwane olukhulu .

Ukuqinisekisa ulungelelwano ngakumbi, kunokuba ngumdla ukugcina iingalo zakho zoluliwe phambi komzimba wakho. Jonga indlela yokwenza squats ngokuchanekileyo.

6. Cudisa ibhola

Lo msebenzi unceda ukomeleza indawo engaphakathi emlenzeni, ebonisa ukuba umntu kufuneka alale ngomqolo, agcine izinto zixhaswe kakuhle phantsi, asonge imilenze kwaye abeke ibhola ethambileyo phakathi kwemilenze.

Emva koko, kuya kufuneka ucofe ngamandla ukuyikhama ibhola, ngokungathi uza kudibanisa idolo, kwaye uphinde le ntshukumo malunga nezihlandlo ezili-10.

7. Ukuvulwa komlenze osecaleni

Umsebenzi wokuvula umlenze osecaleni unceda ukomeleza indawo esecaleni yomlenze kunye neempundu, kwaye ngenxa yesi sizathu umntu kufuneka alale ngecala kwaye asebenzise ingalo enye ukuxhasa intloko kwaye enye kufuneka ibekwe phambi komzimba.

Emva koko, ukugcina imilenze ithe nkqo okanye iphakathi, phakamisa umlenze wangaphezulu de wenze i-engile emalunga ne-45º ngomnye umlenze emva koko ubuyele kwindawo yokuqala. Kubalulekile ukuba kulo lonke ixesha lokuzilolonga igluteus kunye nesisu sinesivumelwano kwaye intshukumo yenziwa amaxesha ali-10 umlenze ngamnye.

8. Ithole

Ukuzivocavoca ithole kukhuthaza ukomelela kwezihlunu zalo mmandla, ezinokuqinisekisa uzinzo emzimbeni. Ukwenza oku, umntu kufuneka eme, agcine iinyawo zisondele kakhulu komnye nomnye, kwaye ke eme kwi-tiptoe malunga namaxesha ali-15. Ukunika uzinzo ngakumbi unokuncika eludongeni okanye esitulweni. Bona ezinye iindlela zokwenza ithole.