Imilenze edibeneyo imilenze ekhethekileyo eyenzelwe ukwenza imisipha yemilenze ibe yinyuka ngakumbi kwaye ihlakulele ukuguquguquka. Oku kuyinyani ngokukhethekileyo kulabo ababandakanyeka ekudaneni, kodwa akulimazi wonke umntu, njengoko uhlakulela ngokupheleleyo imisipha, eyenza ukuba ibe mnandi.
Indlela yokwelula kakuhle imilenze?
Okokuqala, ukuhanjiswa kweemisipha yemilenze akufanele kwenziwe ngamagada. Naliphi na le misebenzi yokubaluleka kubalulekile ukwenza ngokukhawuleza, ekuphumuleni, ngokukhawuleza nangokucokisekileyo. Ukuba awuwuboni lo myalelo olula, awukwazi nje ukulimaza izihlunu zakho, kodwa awukwazi ukubona nayiphi na iziphumo ezivela kwizifundo zakho. Kwaye kubalulekile kuwe, akunjalo?
Ukunyanzela imilenze yabaqalayo kunye nabangamava kufuneka kwenziwe emva kokufudumala okufutshane: imitha emizuzu ehambayo, iqhuma ngentambo yokudumbuka, i-twist ye-hoop, isethi elula yokuzivocavoca okanye i-10-15-push-ups iya kuhambelana ngokufanelekileyo kwezi njongo. Imisipha efudumalayo ibe yiplastiki kwaye ilula ukuyolula.
Ukwelula ngokufanelekileyo kwemilenze kufuneka kugqibe ukuxubusha kwentsasa ye-gymnastics, ukuba uyayenza. Ku luncedo ukwenza njalo nangaphambi kokulala - oku kuyinyaniso ngokukhethekileyo "kwiimfumba," ezinzima kakhulu ukuphakama imizuzu eyi-10 ngaphambi kokuba usebenze umzimba wakho ekuseni. Nangona kunjalo, nangona ekupheleni kosuku, kubalulekile ukuba uqale "welula" ngokufudumala!
Ungakulibali ukuba ulula imilenze kunye namathanga akukhawulelanga omnye okanye ezimbini zokuzilolonga - kungcono ukwenza ulawulo olupheleleyo okanye ubuncinane utshintshe ukusetyenziswa okukhethiweyo kanye ngeveki, ukuxhaswa kwiindlela ezinokufunda ngokutsha.
Ekubeni kunokwenzeka ukuphucula ukunweba kwemilenze kuphela ngemisebenzi engapheliyo imihla ngemihla, ungalindelanga ukuba kwiintsuku ezintathu uya kugoba kwisiqingatha okanye uhlale kumtya. Umzimba ngamnye unempawu zawo, umntu oguquguqukayo ngokwemvelo, umntu nokuba ngenxa yokululaza rhoqo imilenze ekhaya akakwazi ukuhlala kwi-twine. Yamkela umzimba wakho njengoko kunjalo!
Ukuba unokwakhela imilenze emancinci, ubunzima buya kuba buhluke kwizinto eziqhelekileyo. Kulo mzekelo, kukulungele ukulandela ukutya okuchanekileyo ngokufanayo-zama ukuxhomekeka kwiziqhamo kunye nemifuno kwaye udle izitya ezingcolileyo kunye nezomgubo. Kule meko, umphumo uya kubonakala ngokukhawuleza.
Indlela yokwenza umlenze olula?
Indlela yokwenza imilenze, akukho ubunzima obukhethekileyo. Yenza nje oku kulandela imihla ngemihla kusasa okanye kusihlwa emva kokufudumala (okanye ukulungele ekuseni nakusihlwa):
- Enye yeendlela ezifanelekileyo zokulula umlenze: uthathe umlenze emva kweenyawo, ugobe emadolweni uze uphinde ukhuphe, ucinezele unyawo ukuya emathangeni. Umlenze wesibini kufuneka uqonde, amadolo ahlanganisene, ngasemva. Lindela imizuzwana engu-15-30.
- Ukususela kwisithuba sokugqibela somsebenzi owedlule, khawuleza uhambisa umlenze ogobile phambili kwaye ucinezele ngesisu.
- Ukususela kwisithuba sokugqibela somsebenzi osekuqaleni, faka umlenze ogobile emadolweni omnye umlenze kunye neenyawo. Ukusuka kule ndawo, hlala ngomlenze owodwa, uthathe izikhwebu zakho emva kwaye ulula izandla zakho phambi kwakho. Yima kule ndawo malunga nemizuzwana engu-10-15.
- Ukusuka kwindawo emileyo, imilenze eqondileyo kunye, zama ukufikelela kumgangatho. Xa wenza oku
uya kuphumelela, zama ukubeka izandla zakho phantsi phambi kwakho, ngaphandle kokuguqa ngamadolo. Yima kwindawo ephakamileyo kunokwenzeka imizuzwana engama-20-30. - Hlala phantsi, imilenze - ububanzi ngangokunokwenzeka kumacala, iinzwane. Zama ukunciphisa ezinqeni zakho phambi kwakho, ulale phakathi kwemilenze yakho. Kulo mzekelo kubalulekile ukuhlala emathanjeni e-ischium - ngezandla zakho zihamba ezinqeni kwaye ziva ukuba uhlezi kakuhle emathanjeni. Xa uwile kangangoko kunokwenzeka, zama ukuphumla, ngaphandle kokutshintsha isikhundla, kwaye ubambe imizuzwana engama-30.
Kwanjalo ubunzima obunzima kangaka banele ukuba uqale ukuphuhlisa ukulula. Ukuba unqwenela, kongeza ezo zifundo zakudala njengezihlaselo ezinzulu okanye usebenze "ugqabhathane".