Bambalwa intombazane iyajabula ngokubukeka kwezinyathelo zakhe, ikakhulukazi njengengxenye eyinkinga yabo, njengengxenye yangaphakathi. Iqiniso liwukuthi lapho uhamba lezi zinhlanzi azisetshenziswa kancane, futhi uma ungabaniki umthwalo okhethekile, ziyobe zihlupha. Kodwa-ke, ukuzivocavoca ohlangothini lwangaphakathi lwethanga kulula futhi uma ubenza kathathu ngesonto, uzobuyela ngokushesha esimweni esihle.
Izikwele zecala langaphakathi lesenzeni
I- squats engcono kakhulu ukuqinisa uhlangothi lwangaphakathi lwethanga. Futhi ngomphumela omuhle, kutuswa ukwenza izinhlobo ezimbili ngesikhathi esisodwa:
- Ukuma, izinyawo zamaphethelo ububanzi ngaphandle, izandla ezinqeni, izinyawo ezihambisana nomunye nomunye. I-Squat, idonsela ngokuqinile izikhwebu, njengokungathi ufuna ukuhlala esihlalweni esiphansi. Uma i-angle emadolweni ngama-degrees angu-90, ukukhiya okwesibili futhi ubuyele esimweni sokuqala. Phinda izikhathi ezingu-3 izikhathi ezingu-10-15. Uma lokhu kusebenza kalula, engeza izikhala ezandleni zakho.
- Ukuma, imilenze ibanzi kunamahlombe, izandla kulesi sikhumba, izinyawo zamasaka zibuka ngaphandle ngangokunokwenzeka. Yehla kancane, uma nje unamandla, shayela imizuzwana 2-3, bese uvuka kancane kancane. Phinda izikhathi ezingu-3 izikhathi ezingu-10-15. Uma lokhu kusebenza kalula, engeza izikhala ezandleni zakho.
Kakade lezi zivivinyo ezimbili zanele ukuba imisipha yangaphakathi yethanga ingene ku tonus futhi ibe mnandi futhi iqiniseke. Nokho, ukuze kube nomthelela ophelele, kungcono ukuqhuba ukuqeqeshwa ngendlela eyinkimbinkimbi, ukunikeza umthwalo ohlukile.
Ukuvocavoca ohlangothini lwangaphakathi lwethanga
Qinisekisa uhlangothi lwangaphakathi lwethanga ukuqeqeshwa okulula okumele kwenziwe njalo, kathathu ngesonto. Izinyathelo zokungalingani ziyizifo ze-catarrhal nezinqubo ezivuthayo zokuvuvukala - ukwelashwa kokuqala, bese ufika ekusebenzeni. Ngakho-ke, ukushaja uhlangothi lwangaphakathi lwethanga kumele kufaka phakathi izivivinyo ezinjalo:
- Themba eceleni kwakho phansi, uncike ohlangothini oluphansi, ngesandla sesibili sincike kuwe. Umlenze ophezulu ugobile emadolweni bese ufaka phambi komlenze ophansi oqondile. Donsa inzwane yomlenze ophansi kuwe futhi wenze ukunyakaza kwawo phezulu nangaphansi, okuphakathi phakathi kwe-amplitude. Yenza lokhu okwesikhashana noma ngaphezulu, kuze kube yilapho kukhona umuzwa wokukhala ngaphakathi ngaphakathi kwethanga. Bese uphinda ngomunye umlenze.
- Thatha indawo echazwe ekusebenziseni okudlule, kodwa ngokushesha uphakamise umlenze oqondile, futhi kusukela kulokhu, yenza izinyathelo eziyindilinga kuqala, bese ungakolunye uhlangothi. Phinda ngomlenze wesibili. Yenza izinqola ezingu-3 zemijikelezo engu-20 kusiqondiso ngasinye.
- Uhlezi phansi ngemilenze egobile, faka izandla zakho ekukhiyeni bese uwabeka phakathi kwamadolo. Zama ukuvala amadolo akho, kodwa uziphikise ngezandla zakho. Njalo imizuzwana engu-10-30 yomzamo, zinike isikhathi esiningi sokuphumula. Phinda izikhathi ezingu-10.
- Ukulala emhlane wakho phansi, faka izandla zakho ngaphansi kwezintambo zakho, izintambo zihlale phansi, futhi imilenze eqondile igqoke phansi. Zithintela amasokisi okuzwane, futhi kule ndawo, unciphise futhi usakaze imilenze yakho. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Hlala esihlalweni, emuva kuqondile, phakathi kwamadolo - ibhola eliphakathi. Kakhulu ngangokunokwenzeka uyifinyelele ngamandla wezinsimba, futhi, ufinyelele ingcindezi enkulu, phumula uphinde uqale kabusha. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuqeqesha ohlangothini lwangaphakathi lwethanga luzosebenza kangcono uma uluhlanganisa ngokudla okunamaprotheni, njengoba lokhu kuzovumela ukuqinisa ngokushesha imisipha. Ngesikhathi esifanayo, ukugijima, intambo yokuqhafaza , ukugijima ngezinyathelo noma isinyathelo kuzokuvumela ukuba ususe ama-pounds angaphezu kwamapulangwe kanye noqwembe olunamafutha, okuvame ukubhubhisa isimo sezinqulu. Konke okuyinkimbinkimbi kuyokunika imilenze yamaphupho akho!