Uqheliso for emacaleni.

Iphupha zonke umfazi - abe obhityileyo "Bukanomeva" esinqeni. Kodwa ummeli engaqhelekanga besini wamhle liyi kwiimo efanelekileyo, ngokufuthi usona ukumila ngamanqatha kwemfuneko emacaleni. Ukuze ayibulale, kufuneka wenze umzamo omkhulu. Ukuba usafuna ufuna ukuphucula umzobo, kuqala achonga imisebenzi ekhethekileyo kumacala ukuba eyona ndlela ifanelekileyo yokunceda ukuhlangabezana nale ngxaki. Kodwa hayi kakhulu ukuthabatheka nentshukumo njengeklasi ngaphandle amanyathelo kunganyusa besinqe sakho ngokubonakalayo nokwakha kwezihlunu.

Ukuba ufuna impendulo mbuzo: "Indlela ukususa amanqatha emacaleni," imithambo kuba elwe esinqeni ukunceda uthenga ukungunda endala. Kwaye oko ngokuyimfuneko ukuya kwi gym, uyakwazi ukuqhuba ekhaya, ukukhetha le njongo ixesha encinane imo imini yakho.

Imisebenzi olusebenzayo emacaleni.

Nawuphi na umsebenzi anesiko eziqala begcakamele-up, iya zilifudumeza izihlunu, balungiselela ukuba ukulayisha. Phinda umthambo ngalinye izihlandlo ezi-5.

• I kumathambeka. Ngokwenza lo msebenzi, qiniseka ukuba umva wakho ebesoloko egudileyo. Ekuqaleni, iminwe yayichukumisa umlenze ekhohlo, kwaye ke umgangatho, uze unyawo lwasekunene.
• Dabba iringi esinqeni. Imithambo kufuneka uqale imizuzu embalwa, kancinane kancinane ngokwandisa ixesha run.
• Yanjalo uPienaar uzobe esiswini. Lo msebenzi uluncedo kuba iphucule ukusebenza kwawo onke amalungu.
• amacala, ifaka izakwenziwa fitball. Hlala kwi ibhola ngexesha itrayi esifanayo ushinte yakho tyaba kwaye sehlise kwamagxa. Qengqa izinto fitbol ukusuka ngapha nangapha (ekhohlo okanye ekunene), ukugcina umzimba kangangoko ngokulinganayo kangangoko kunokwenzeka. Ukuzilolonga usemthethweni ukuba ngexesha leseshoni, indlela ovakalelwa ngayo langoku izihlunu elibhalwe ngokumileyo, ibekwe esiswini.
• kwicala lasekunene, ulale okwesibini fitball kwaye ukuqondisa imilenze yakho. Ukuthembela unyawo lwasekunene, ngokuzola phakamisa omnye umlenze uyibuyisele kwindawo yayo yangaphambili. Phinda intshukumo unyawo ngamnye amaxesha amathandathu.
• Saguqa isikhundla fitball ilungelo lakhe waza wabeka isandla sakhe phezu kwakhe (ekunene). Cwangcisa izakhi phambili kwi edolweni ekhohlo umlenze nengalo yasekhohlo, igotywe engqinibeni, buyela emva kwentloko yakho. Vula umzimba ukuya fitball kwaye uqale ukwenza kumathambeka. Okokuqala, kwicala lasekhohlo, kwangaxeshanye zama ukugcina umzimba kwindawo tye, uze emva koko uye ekunene. Konke ufuna ukwenza amathuba 15.
• Ndalala phantsi, bagobe imilenze yakho amadolo kunye uzibeke phezu fitball. Thatha bekwazi ezimbalwa ngapha nangapha. Ukuphumeza ukusebenza ngendlela nangakumbi, ingxubakaxaka msebenzi. Lala phantsi, utshixe ibhola phakathi kwamadolo akho uze uphose imilenze (kwi engile 90 degree-). Yehlisa imilenze kumacala ahlukeneyo kunye ukubuya ukuya kwindawo yokuqala. Kuyimfuneko ukuba ukuphinda umthambo izihlandlo ezili-15.
• Imisebenzi ziyasebenza emacaleni nge dumbbell. Ukuchola dumbbell, ngokucotha athobe ecaleni umzimba kwaye ulandele notyekelo kumacala ahlukeneyo. Qiniseka ukuba ixesha lemisebenzi ingalo kwindawo yokuqala (ecaleni emzimbeni).
• Ukuma ngqo, yima ngeenyawo zakho zamagxa-ububanzi ngaphandle kwaye kubeka izandla phezu esinqeni. Kwesi sikhundla, iyajikeleza ekhohlo nasekunene.
• Lala phantsi, izandla emva intloko yakhe rewound, agobe imilenze yakho emadolweni kwaye sibaphakamisele kancinci kude emgangathweni. Olule ingalo ekunene (engqinibeni) ukuya edolweni komlenze wasekunene, ngelixa ephakamisa umzimba ngaphandle emgangathweni.
• Kumathambeka - oku mhlawumbi uqheliso ngokukuko emacaleni. Ulale okwesibini ngecala lakho lasekunene, thabatha isandla sakhe sokunene entloko bazolulela emagxeni akhe khon 'ukuze ubone eluphahleni. Phakamisa umzimba. Kufuneka wenze iilifti-15, elele ngecala lasekunene kunye asuse-15, elele ngasekhohlo.
• Lala ngecala lakho lasekunene, isandla sokunene ubambe phambi kwakhe, sibe sinokufikelela isandla sakhe sasekhohlo emva intloko yakhe. Krazula zombini iinyawo nomzimba ukusuka emgangathweni, umzimba wakhe ezama kuveza isangqa. Phinda izihlandlo ezili-15.