1
Ekuphumeni kwamanzi ukuphakamisa idolo elifanelekileyo, kwi-downhale. Ekuphumeni kwesikhumbuzo pha kamisa ibhokhwe, ulungele umlenze wakho uphinde uqhube phambili, uguqa udolo uze unciphise. Inani lokuphindaphinda: 16.
2
Ekuphumeni kwamanzi kuphakamisa idolo elisekhohlo, ekuphefumleleni-kwehlisa. Ekuphumuleni, phonsa umlenze olungileyo emadolweni, ulungele umlenze ukuya ngakwesokudla (vuthela kwicala), uguqa umxolo uze unciphise. Inani lokuphindaphinda: 16.
3
Ekuphumeni kwamanzi ukuphakamisa idolo elifanelekileyo, ulungele umlenze wakho uphinde ugxilise phambili, ngokusondeza-uyaphantsi. Xa ugxotha ibhokhwe ekhohlo, ususe umlenze uze uqondise, ekuphefumleleni - uhlawule umlenze. Inani lokuphindaphinda: 16.
4
Ekuphumeni kwamanzi ukuphakamisa idolo elifanelekileyo, ulungele umlenze wakho uphinde ugxilise phambili, ngokusondeza-uyaphantsi. Xa uphuma, ugoba umlenze wesobunxele emadolweni uze uwuqondise ngakwesobunxele, uguqele emadolweni uze unciphise. Inani lokuphindaphinda: 16.
5
Esinye indlela: phakamisa idolo elifanelekileyo, ulungele umlenze wakho uphinde uwuqhube phambili, unciphise. Phakamisa idolo lakho lasekhohlo, ulungele umlenze wakho ngakwesobunxele, unciphise. Phakamisa idolo lakho lokunene, ulungele umlenze wakho uze uyiphakamise phambili, unciphise; ukugoba idolo elingasesinxele, uthathe umlenze wakho ubuye, uqondise, uphantsi. Inani lokuphindaphinda: 8.
Ngexesha le-aqua aerobics, ulahlekelwa isisindo ngokukhawuleza, njengoko umzimba uhlola umgudu wokunciphisa ukuxhatshazwa kwamanzi kunye nokufudumala umzimba. Kwaye ulahla iifompo zeoli, kwaye ungabi ngamanzi, ngenxa yokuba awufungi, njenge-aerobics.
6
Cinezela izibonda zakho malunga nesifuba sakho. Ngoku ekuphumeni komlilo ukukhupha izandla ezisekunene nasekhohlo, ukuxelisa ukubetha. Izandla phezu kwamanzi. Inani lokuphindaphinda: 16.
Wesi-7
Ekuphumeni kwamanzi kuphakamisa idolo elisekhohlo, ekuphefumleleni-kwehlisa. Ekuphumeni kwakho phakamisa idolo lakho lokunene, ulungele umlenze wakho uze uqhube phambili, uguqa umgca wakho kwaye unciphise imilenze yakho. Inani lokuphindaphinda: 16.
8
Ekuphumeni kwamanzi kuphakamisa idolo elisekhohlo, ekuphefumleleni-kwehlisa. Ekuphumeni kwendoda eguqa umlenze onyaweni emadolweni kwaye uyiqondise ngakwesokudla, ekuphefumleleni - uguqa ngamadolo uze unciphise umlenze.
9
Ukubambelela ekuncedeni ngokusisigxina ngezandla zakho (okanye ngexabiso lemisipha ye-press), phuma kwi-exhalation uze uphakamise amadolo, ngokukhawulelana nemilenze phambili phambili, ngokukhenkcela-idolo kunye ne-knuckle. Inani lokuphindaphinda: 16.
10
Xa uphumelela uphakamise idolo elingakwesobunxele, ulungele umlenze wakho uphinde ugxilise phambili, ngokusondeza - ukuwinciphisa. Ekuphumeni kwendoda eguqa umlenze onyaweni emadolweni kwaye uyiqondise ngakwesokudla, ekuphefumleleni - uguqa ngamadolo uze unciphise umlenze. Inani lokuphindaphinda: 16.
11
Sinezinye iindlela: phawula idolo elisekhohlo, linciphise; uze uphakamise idolo lakho lokunene, ulungele umlenze wakho, ulikhuphe phambili, unciphise. Phakamisa idolo lakho lasekhohlo, linciphise; phakamisa idolo lakho lokunene, ulungele umlenze wakho ngakwesokudla, unciphise umlenze wakho. Jonga ukuphefumula kwakho. Inani lokuphindaphinda: 8.
12
Xa uphumelela uphakamise idolo elingakwesobunxele, ulungele umlenze wakho uphinde ugxilise phambili, ngokusondeza - ukuwinciphisa. Xa uphuma, phonsa idolo elifanelekileyo, uthathe umlenze wakho ubuye ulungise, unciphise umlenze wakho ngokuphefumlelwa. Inani lokuphindaphinda: 16.
13
Siphakamisa: vusa isigodlo esisekhohlo, ulungele umlenze wakho, uwuqhube phambili, uyinciphise. Gcina umlenze okunene emadolweni uze uphakamise, ulungise umlenze wakho wokunene, unciphise umlenze wakho. Phakamisa idolo lakho lasekhohlo, ulungele umlenze wakho uphinde uwuqhube phambili, unciphise; ukuguqa idolo elifanelekileyo, uthathe umlenze wakho ubuye, uqondise, uphantsi. Jonga ukuphefumula kwakho. Inani lokuphindaphinda: 8.
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Ukubambelela kwinkxaso ezinzileyo ngezandla zakho (okanye ngexabiso lemisipha yocindezelo), ekuphumeni komzimba - ukugoba nokuphakamisa ngamadolo, ngexesha elifanayo ukwahlula imilenze yakho emacaleni kwaye uqondise, uguqa ngamadolo emibini imilenze kunye nesigxina. Inani lokuphindaphinda: 16. Ukusebenzisa okunye oku-10 no-15. Landela ukuphefumula. Inani lokuphindaphinda: 8.