Umfudumalo uba ngaphandle kwefasitela (futhi uma ifasitela isabanda kakhulu, ukufudumala kufana nekhalenda), lapho sikhathazeka kakhulu ngezindawo ezintsha zenkinga zomzimba ezitholakalayo ebusika. I-Hips - lena ingenye yalezi zindawo lapho amafutha egcinwa khona kalula, futhi ngokufanele, siwabiza ngokuthi yizinkinga.
Ukuze ulahlekelwe isisindo kule ndawo, ukuzivocavoca ukunciphisa ivolumu yezinqunu ngeke kwanele. Kuyadingeka ukwandisa ukulinganisa kuze kube entwasahlobo-ehlobo, futhi uzivikele ezihlotsheni zasebusika eziphawulekayo. Ngenxa yalokhu sigxila ekutheni izitshalo, izinhlanzi, okusanhlamvu kanye nemikhiqizo ye-lactic acid. Zonke lezi zingxenye ezibalwe ngenhla futhi zizoba usizo oluhle ekushaja ukunciphisa izisindo, esizokwenza manje.
Ukuzivocavoca
- Siwela ngakolunye uhlangothi, siphumule phambili - ingalo ehlangene ngakwesokudla. Umlenze ophezulu uphakanyisiwe, unyawo luyi-perpendicular to the body, umlenze ophansi ugobile. Siphakamisa umlenze ophezulu, ngaphandle kokuwinciphisa kuze kube sekupheleni.
- I-IP - efanayo, ingalo engenhla ifakwa esihlalweni, ukugoba komlenze okuqondile futhi idonse esifubeni, iqonde futhi isule umlenze kuze kube sekupheleni.
- Ukuncintisana - ukugoba umlenze kathathu ngentshesahlobo, ukuyihudulela esifubeni, bese uyiqondisa.
- Phakathi kokuzivocavoca kokunciphisa amathanga, kufanele uthole isikhathi se-static. Sagxilisa umlenze endaweni enwetshiwe futhi siyashukela, sisebenzela ithanga. Donsa inzwane bese ulungisa umlenze ngemizuzwana engu-10.
- Sithatha umlenze kithi, siphumule imisipha.
- Sishintsha umlenze, senze izivivinyo 1 - 5 ohlangothini lwesibili.
- Okulandelayo, senza umsebenzi osebenzayo wokunciphisa izinkalo bese sithinta indawo yangaphakathi. Sihlezi eceleni kwethu, sihlale emgqeni. Umlenze ophezulu ugobile, umlenze ophansi uqondisiwe, sidonsa nosochek kithi. Senza iziphakamiso ngomlenze ophansi ekuphumuleni.
- Sithula amasokisi, siphakamisa futhi sikwehlise umlenze, sithatha amasokisi kithi ngokwethu.
- Ishiya umlenze phezulu, yenza ukushisa.
- Senze umlenze phezulu bese sigcina isikhundla semasekhondi angu-10.
- Sivula amadolo esihlangothini, senze izimpulane ku "butterfly", siziphumule imisipha.
- Senza umsebenzi wesi-7 ukuya ku-11 emlenzeni wesibili.
Lezi zivivinyo zidinga ukuhlanganiswa nomthwalo emzimbeni wonke, kanye nokudla. Ukuncipha komthamo wamathanga kuzofika emva kwesonto lokuqeqeshwa okusebenzayo. Futhi uma ufuna ukulandela imingcele yazo ngokucophelela, thatha itekisi yokulinganisa futhi uthathe isilinganiso kanye namarekhodi mayelana nempumelelo yakho. Ngokuqinisekile kuzofaka isisusa !