Abaningi bakholelwa ngephutha ukuthi ukulula okuhle kungaba kuphela kubantu abasha. Eqinisweni, uma ufisa, ungakwazi ukuqonda i-twine yesiphambano, enezinombolo ezimbalwa ezibalulekile eziphathelene nobuchwepheshe. Ukuqaphela imithetho yokuqeqesha nokwazi izivivinyo eziyisisekelo, ungakwazi ukuthola imiphumela emihle ngesikhathi esifushane.
Iyiphi i-twine elula kune-longitudinal noma eguquguqukayo?
Nakuba bonke abantu bodwa futhi omunye kulula ukuwela, futhi umuntu owehlukanisa isikhathi eside, ukhetho lwesibili kuthathwa njengokulula kakhulu. Ukuze uyenze, umlenze owodwa uqhubeka phambili, kanti enye-emuva. I-longitudinal twine ihilela ukukhululwa kwemilenze yomabili ngezindlela ezahlukene. Lezi yizinhlobo ezivame kakhulu ze-twine ezinconywa ukuthi zifunde ngokuzenzekelayo, ziqale ngokukhetha okulula. Odokotela bathi cishe abangaba ngu-13% abantu abakwazi ukwenza i-twine ehamba phambili ngenxa yesakhiwo esikhethekile sokuhlanganiswa kwe-hip.
Hamba kahle
Ukuhluka okulula kokukwenza i-cross twine ukuthi amasokisi kufanele aphenduke phezulu namadolo kufanele aqondiswe lapho. Uma uchaza ukuthi ungahlala kanjani ocingweni oludlulayo, kufanele wazi ukuthi ukhetho, lapho izinyawo zomlenze nezamavilo zibheke phambili, okufanayo kulungile futhi kubhekwa kunzima kakhulu futhi ufunda ukukwenza akunakwenzeka. Kubalulekile ukubamba ngemuva endaweni ephathekayo phakathi ne-twine.
Ungakanani uhlala ngewele?
Akunakwenzeka ukutshela ngokunemba, emva kwesikhathi esithile kungenzeka ukuthi uzuze imiphumela emihle, ngoba izici eziningi kufanele zicatshangelwe lapha. Kubalulekile ukwazi ukwelula i-twine ehamba phambili, futhi ucabange ukuthi umuntu wayeselula ngaphambili, yimuphi ubudala, izinga lokuguquguquka kwezicubu ezihlangene kanye nemigudu. Ngaphezu kwalokho, inombolo nemibandela yokuqeqeshwa kwezindaba. Ithimba elibheke kakhulu noma elingaphansi kwezinyanga eziningana.
Uhlala kanjani emgqeni wesiphambano?
Kukhona uhlu oluthile lwemithetho okufanele lucatshangelwe ngabantu abafuna ukuthola imiphumela emihle ekuthuleni.
- Yenza njalo nsuku zonke, futhi mhlawumbe izikhathi ezimbili: ekuseni nakusihlwa. Uma lokhu kungenakwenzeka, ke uqaphele ukuthi okungenani okudingekayo kungukusebenza okune-4 ngesonto.
- Ukugxila kwi-twine ehamba phambili kufanele kuqale ngokufudumala futhi ngaleyo njongo imoto yokuzivocavoca ihle kakhulu.
- Ekamelweni lapho kuqhutshwa khona ukuqeqeshwa, kufanele kufudumele futhi izinyawo kufanele zigqweke, futhi unganciphisa ubungozi bokuthulula.
- Ukuqeqesha kufanele kufake inani elilinganayo lokuzivocavoca okunamandla nokuzikhandla.
- Ukuze uhlale e-cross-strand, kubalulekile ukuqapha njalo ukuphefumula kwakho. Bhala ngokujulile, ngaphandle kokubamba umoya wakho.
Ukuzivocavoca kokwelula nge-twine
Kunezivivinyo eziningi ezahlukene zokwelula, siphakamisa ukuthi unake ukunyakaza okulula kodwa okuphumelelayo:
- Qala nge "Butterfly", lapho uhlala khona phansi, uguqa imilenze yakho futhi uxhuma izinyawo. Bamba izithende eduze nomzimba ngangokunokwenzeka bese uqondisa amadolo akho phansi. Bamba ingxenyana enkulu ngomzuzu.
- Ngomsebenzi olandelayo we-cross twine udinga ukuhlala phansi bese ulula imilenze yakho phambili. Sondela phambili uze uhlanganise izinyawo zakho nxazonke. Bamba imizuzwana engu-10 ngaphezulu.
- Squat for isigamu-squats. Ukuvula amasokisi akhe namadolo. Hambisa isisindo emlenzeni owodwa, kanti enye - uyidonsa ohlangothini, udonse uhlangothi. Pushisa i-elbow ephuma nge-elbow yakho. Lungisa i-pose ngomzuzu bese uphinda okufanayo ngakolunye uhlangothi.
- Yima emadolweni akho bese uhlala phansi ngezandla zakho. Beka amadolo akho kude kakhulu ngangokunokwenzeka, ngokufanele kufanele bahlanganise i-angle engakwesokudla, futhi bathuthele emagcekeni. Hlalani ku-pos for isigamu somzuzu.
- Ukuhlala phansi kwande imilenze eqondile, ekhomba amasokisi phezulu. Hamba phambili, ugcine umhlane wakho ngokuqondile. Umgomo ukufika phansi ngesifuba sakho.
Umshini wokuthambisa we-twine
Kukhona imiklamo ekhethekile esiza ekuthuthukiseni ukwelula futhi ikufundise ukuba uhlale ewele. Ngosizo lwabo, ungakwazi ukulungisa ukucindezeleka nokunciphisa ingozi yokulimala. Kukhona i-simulator ye-twine eguqukayo, evumela ukuqeqesha amanga, okunikeza ukuphumula okudingekayo kwemisipha, futhi lokhu kuthuthukisa umphumela wokuqeqeshwa. Kunamamodeli ahlukene alawo simulators, ahlukaniswe ngamaqembu:
- Ipulazi elula . Idivaysi ihlanganisa izingxenye ezimbili ezihlangene esigxotsheni. Zinezikhala ezimbili zokumisa ebhasini. Ngaphezu kwalokho, kukhona futhi umugqa wokuphepha, ukuze ukwazi ukuqeqesha wena.
- Amafreyimu . Ukwehlisa i-twine ekhanda ekhaya kungenziwa kwisakhiwo esibandakanya izingxenye ezintathu. Amabili azo aklanyelwe imilenze, futhi imigoqo yobude obufanayo, kanti umgqomo wesithathu omfushane ufakwa phakathi kwalababili futhi ungashintsha izinga lokwelula.
- Qedela ukuqeqeshwa simulator p. Idivayisi inezihlalo nenkundla. Idizayini inezikhundla eziningana zokulungisa futhi imilenze ifakwe ezindaweni eziningana. Idivaysi ye-twine yesiphambano isindayo futhi ikhulu.
Ungahlala kanjani nge-twine ngesonto?
Abantu abaningi, okwenzeni ukweluleka, balindele imiphumela esheshayo, kodwa kufanelekile ukwazi ukuthi akuyona into engokoqobo ukuhlala ngewele ngemva kwesonto lokuqeqesha futhi ngisho nenyanga ukuyenza ngeke isebenze. Isibikezelo esihle kunazo zonke kubantu abanempilo emihle ngokomzimba amaviki angu-5-6. Kukhona amathiphu amaningana avela ochwepheshe bokuthi bahlale ngokushesha kanjani esiphambanweni:
- Kubalulekile ukwenza izinguquko ekudleni, ukukhetha imikhiqizo yamaprotheni, okumele okungenani ibe ngu-2.5 amagremu kilogram ngayinye yesisindo somzimba.
- Kuwusizo ukusebenzisa imikhiqizo ethuthukisa isimo samalungu, futhi yiwo aqukethe i-gelatin: i-jelly, ebanda , i-cartilage njalonjalo.
- Ungazifaki emithwalweni enzima, futhi ulalele izinzwa emzimbeni wakho bese kungabikho ukulimala okubi.