Ukuba uqaphele ukuba unemibala emacaleni omlomo, ebunzini, ekhanda entanyeni, ukukhala kweenyawo zendawo yamehlo okanye isibindi sesibini sibonakala, kwaye ulusu lulahlekelwe ithoni yalo kwaye lube lukhuni, ngoko kufuneka uhlaziye ubuso bakho. Indlela elula kakhulu kunye nelula yokugcina ubutsha bubuso kukuhlaziya i-gymnastics ebusweni.
Ukuvuselela ubuso kwakhona
I-Gymnastics ebusweni iya kuphucula ukondla kunye nokujikeleza kwegazi, ukwandisa ithoni, inceda ekulwa nemibimbi. Oku kuya kunceda iindawo ezinzima zokuzivocavoca, ezizikhethele ngoku. Inkathazo ilula kwaye ayifuni nayiphi na indleko. Ukufumana iziphumo ezilungileyo, oku kuya kunceda ukusetyenziswa ngokuqhelekileyo kwanokwenzakala kwemisebenzi eyinkimbinkimbi. Ukudibanisa kwale gymnastics ebusweni kukuba ukuqhutyelwa komzimba kungenziwa ekhaya okanye emsebenzini. Ungakulibali ukuba ngaphambi nangemva kokusebenzisa konke okufunekayo ukuzenza ukuxilisa ubuso, oku kukuvumela ukuba ucebise iiseli kunye nezondlo kunye ne-oxygen ukuphucula ukujikeleza kwegazi.
Inkomfa yokuzivocavoca kwentamo
- Masiqale ngokufudumala-siza kudlula iingalo zethu ukwenzela ukuba kukho itende elifanelekileyo esitini lesobunxele, kunye nesundu esisekho kwisitrato sokunene. Ngokubetha ukukhanya, siza kubamba ngobuso, ngoko siya kudlula entanyeni kwaye sisuka phezulu siya kutshiza ngomzuzu omnye.
- Ukuqhubela phambili umhlathi osezantsi, uphakamise i-chin. Sandisa ukwanda, sixinzelela kakhulu izihlunu zesinqa nentamo. Emva kwemizuzwana emihlanu, phucula izihlunu. Phinda amaxesha angama-15, ngokunyuka ukwandisa amandla ombane.
- Ukuphakamisa encinci intloko, vula umlomo uze uxinzelele imisipha yentamo, ngokunokwenzeka. Kule ndawo, sihlala imizuzwana emihlanu. Ngoqeqesho ngalunye sizisa amaxesha angama-15 kule nkqubo.
- Ngomnye umzenzelo, khupha ulwimi lwakho uze uthinte iingcongolo zomlomo wakho ngeminwe yakho. Sinyusa intlungu yeentamo zomsila ukuya kumda ngaphakathi kwemizuzwana emihlanu kwaye uphumule. Ngomhla esiya kuwenza lo msebenzi izikhathi ezili-10.
- Kwiindawo zokuhlala, ngaphandle kokuhambisa amahlombe akho, vula ikhanda lakho ngakwesobunxele. Kwiintsuku ezintlanu sithintela kakhulu imisipha. Kwinqanaba ngalinye siya kwenza 6.
Izivivinyo ezinzima ze-chin
- Nciphise umlomo ophantsi, ubambe iingcango zomlomo ukuze bangabi. Imizuzwana emihlanu sisenza izihlunu zesikhumba. Phinda amaxesha angama-12 ngosuku.
- Beka iminwe yakho emacaleni omlomo wakho kwaye welula umlomo wakho ophantsi ngaphantsi kwe-chin. Ngokuqinileyo sinobunzima besisu phakathi kwemizuzwana emihlanu, senza buthathaka kwaye siphinde siphindwe ezili-10.
- Iminwe yesandla sokunene siza kucofa iqhosha kwaye sizame ukuvula umlomo. Ukucoca imisipha yesikhumba, ngokusemandleni emizuzwana emihlanu uze uzame ukuvula umlomo wakho. Ukucoca izihlunu zesinqe, ngokusemandleni emizuzwana emihlanu kwaye uphumule. Ukutshintshela iminwe ngoncedo lweentshukumo zetyhula kunye nokubenza baye emacaleni omlomo. Ukuxilisa kulungele imilomo kunye nesikhumba.
Inkomfa yokuzilolonga ngomlomo
- Ngomlomo omkhulu umlomo, zama ukubiza isandi "o". Imizuzwana emihlanu, sikhulisa uxinzelelo lweemisipha zomlomo kwaye ziphumule. Phinda usebenzise izikhathi ezili-10.
- Cindezela imilomo yakho kumazinyo akho, uxinzelele imisipha yakho imizuzwana emihlanu. Hlaziya izihlunu uze uphinde uphindwe ama-8 ngokulandelana.
- Yenza umlomo wakho, njengokungathi uwanga. Siyakomeleza ukuxhatshazwa kwemisipha yomlomo, njengoko kuya kwenzeka, imizuzwana emihlanu kwaye ukhulule. Phinda amaxesha angama-8.
- Ngomgudu, yithetha isandi "y". Ukwandisa ukuxhatshazwa kwemisipha yomlomo ngemizuzwana emihlanu, kwaye ukhulule. Phinda amaxesha angama-8.
Ukwenza yonke imihla le mizimba elula ingakwazi ukuphucula ukondla kwesikhumba kunye nokujikeleza kwegazi, ukuphucula i-tone muscle. Abakujikelezayo baya kukunika ukuncoma, ukuba uya kujonga.