- Thetha emhlane wakho, welula iingalo zakho emzimbeni, ubeke iinyawo zakho ububanzi bendawo ubude uze uguqe ngamadolo, ngelixa uncike kwiinyawo zonke. Kuyimfuneko ukuphakamisa izibonda, ukucima, uhlale imizuzwana embalwa kule ndawo, uze udibanise phantsi uze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ulandele yonke into ngokuphindaphindiweyo.
- Thetha kwisisu sakho, faka izandla zakho phantsi kwebhokhwe lakho, umlenze wakho osekhohlo osezantsi uye phantsi, kwaye ilungelo lakho libekwe eceleni. Umlenze wesokunene uyakhuphuka kwaye uwa. Ukuzivocavoca amaxesha angama-10. Emva kokutshintsha isikhundla semilenze, phinda ufana. I-pelvis akufanele iphakame ukusuka kumgangatho.
- Thetha kwisisu sakho, ubeke umlotha phantsi kwawo. Cima izandla zakho kwiibhite uze uzidonsa phambili, uphakamise isikhumba kancane. Kancinci kancinci, phindula izandla zakho uze uthinte izibonda zakho ngeentonga zakho. Buyela kwisimo sokuqala uze uphume. Phinda kathathu.
- Imeko iyafana. Isangqa sisetyenziswe kwiintendelezo, iintendelezo ziphandwe. Ukuphakamisa inyawo elinye ngokukhawuleza, ngaphandle kokugoba, kwaye wenze ukunyakaza okujikelezayo kuyo. Phinda kathathu, ukusuka kwimilenze eyahlukileyo.
- Thetha kwisisu sakho, faka izandla zakho phantsi kweenyawo zakho, imilenze yakho iqonde phezulu ngaphantsi komgangatho. Ukutsalwa kunye nokunciphisa imilenze yancinci, ukuxhatshaza. Phinda kathathu.
- Sukuma usihlalo emva kwakho, sasaza imilenze yakho ububanzi bamagxa akho. Isisu ukuba udwebe. Bend imilenze ngokukhawuleza, uguqula umzimba phambili, ubuyele ngqo, u-backscks back, njengokungathi uzama ukuhlala phantsi. Ngomzuzu wokugqibela, sele sele uthintele esihlalweni, imilenze iphinde iqonde, iqhube iindlovu zazo ngexesha elifanayo kwaye ixinze iisiphako. Phinda kathathu.
- Beka imilenze yakho ndawonye, iingalo zakho kunye nomzimba wakho. Ukuxhamla ngokukhawuleza kwaye uqale ukuqhubela phambili, ngelixa iingalo ezisezintendeni zibophekile, izithende zibetha kwiindawo. Ncipha kancane ngeli xesha. Qhubeka ngomzuzu.
- Hlala phantsi, ukuphumla kwesundu kumva kwentloko, imilenze ibe yincinane. Yenza kumaqhosha "ukuhamba" ngasemva nangaphandle, umva uphendule. Yenza lo msebenzi imizuzu emibini.
- Thetha emhlane wakho kwaye uguqe ngamadolo. Bend i-elbows zakho ukuze izandla zakho zisondele kwintloko yakho. Ukulungisa umlenze wokunene uze uphakamise i-pelvis kancane, uze uyinciphise. Phinda amaxesha angama-10 ngomlenze ngamnye.
- Thetha kumqolo wakho kwaye ululaze ingalo. Bend imilenze emgceni, ubeke iinyawo phantsi, ubeke unyawo olunene emadolweni asekhohlo. Phakamisa kwaye unciphise i-pelvis kancane. Ukuzivocavoca kufuneka kuphindwephindwe ngamaxesha angama-10-15 ngomlenze ngamnye.
- Emaweni ukuma ubeke imilenze yakho ndawonye, izandla zakho ezinqeni. Yenza umgca onzulu ngomlenze ngamnye, uvelise iminyango emithathu. Omnye osele emva kufuneka abekwe kathathu kwienyawo ezipheleleyo, kungekhona kwizwane. Kubalulekile ukunyuka ngokuthe kancinane kwimizuzu emihlanu ukuya kweyishumi inani lokuhlaselwa ngonyawo ngamnye.
- Sukuma uqonde, imilenze kunye, kunye nezandla ze-dumbbells. Thatha umlenze wakho wokunene emuva, uphakamise iingalo zakho ngelo xesha, ugobe. Buyela kwisimo sokuqala. Thatha inyawo lakho lokunxele. Ukwenza amaxesha angama-8-10 ngomlenze ngamnye.
- Yima kuzo zonke iine, phawula emadolweni naseziphambili. Phakamisa umlenze, uguqe ngamadolo, ukuphakama kwebhola, uze uyinciphise, kodwa ungathinti umgangatho. Yenza amaxesha angama-8-10 ngeenyawo ngalunye ngokukhawuleza.
- Ukulala emlenzeni wakho, imilenze ephakanyiswe ngama-45 degrees, ufanise ukugibela ibhayisikili. Phinda u-8-10 maxesha.
- Thetha kwisisu sakho, imilenze iguqa ngamadolo, ubambe ndawonye, intloko yakho ezandleni zakho. Izithende "zikhangele" kwidilesi. Gweba iisifuba zesisu, izikhwebu kunye nemilenze. Cinezela imilenze kunye kunye nokuzama ukuphakamisa amabini ngamadolo ukusuka kwisentimitha. Buyela ngokukhawuleza ukuya kwindawo yokuqala. Amaqhubu kufuneka aphakanyiswe ngokukhawuleza. Yenza amaxesha angama-10.