Kusukela ebuntwaneni, asizange sigcine amadolo ethu, manje siwahlasele. Ekuphileni komuntu omdala, lokhu kuhlangene kunika izinkinga eziningi, ngoba esikhathini esizayo, kungenzeka ukuthuthukisa i-arthrosis yamadolo, ukuvocavoca okuyisilinganiso esidingekayo sokugcina impilo. Kodwa-ke, ngisho noma ungazi ukuthi uhlolwe kanjani, futhi uzizwe ungazizwa emadolweni akho, indlela engcono kakhulu ukusebenzisa njalo ukuvota okukhethekile.
Ukuzivocavoca ngezinhlungu emadolweni kungaba okuhlukile. Kuzo zonke izinketho, sizocabangela owaziwa ngokusebenza kahle nesikhathi esifushane. Kuthatha cishe imizuzu engama-3, futhi ngemva kwakho konke ukukwazi ukuchitha amaminithi amathathu ekuseni kanye nemizuzu engu-3 kusihlwa empilweni yakho! Ngakho-ke, ake sibheke ukuzivocavoca okuhlanganyelwe kwamadolo:
- Ukuze ugijimise ngokushesha-okungenani endaweni.
- Okulandelayo, iya esitokisini okuthiwa i-goose step - ukunyakaza kusuka kusikhundla se-squat, okungafani nokugubha okwesimanga. Ungenzi lo msebenzi ngokungazelelwe!
- Yenza izikwele zakudala - lolu hlelo lubuye luguqe ngamadolo kahle. Izindlela ezimbili kuphela ezanele izikhathi ezingu-15.
- Bese uhlala phansi ezithende, bese uya kwesokudla, bese ngakwesobunxele babo. Esikhathini ngasinye, phindaphinda ama-sit-ups angu-10.
- Yenza i-springy squat ngomlenze owodwa - kufanele ihlehliswe kancane, ngokuthula. Yenza izikhathi ezingu-10 zomlenze ngamunye.
Abanye basebenzisa lokhu okuyinkimbinkimbi yokuzivocavoca ngamadolo ongayibona kuvidiyo ehlongozwayo - kuyokusiza ukuba uqonde ukuhlakanipha kokwenziwa. Kubaluleke kakhulu ukwenza izivivinyo ngendlela efanele - kuphela ke zinikeza umphumela omuhle kakhulu. Ungakhohlwa ukuthi ngaphambi kokwenza izivocavolo zamadolo agulayo, kufanelekile ukubonisana nodokotela ozohlola futhi anqume ukuthi udinga ukuvivinya umzimba manje.