Ukuzivocavoca ukuphuhlisa ukuhamba nokukhawuleza

Ngaba uzibamba ucinga ukuba ngamanye amaxesha kunzima kuwe ukuba uthuthe imilenze yakho, kutheni umvuzo wakho kwaye ngokuqhelekileyo ukunyakaza kuya kuba nzima? Ukuba u-ewe, ngoko uqeqesho olunzulu lwezopolitiki luyakunceda ukuba ubhekane nale ngxaki, ebaluleke kakhulu ehlobo, xa umzimba wakho wonke ukhangelekile, kwaye akukho nto yengubo yoboya obushushu.

Inkqubo yethu yokuzivocavoca ekuphuhliseni isivinini sokuhamba siya kunceda umzimba wakho uhambe ngokukhawuleza ngaphandle kokulahlekelwa ibhalansi. Kwaye uya kuqiniseka ukuba awuyi kuwa. Olu lugqityiweyo luye lwaphuhliswa ukuqeqeshwa kwabadlali bezemidlalo abaziwayo, ngokukodwa, abadlali bebhola. Nangona kunjalo, kusemhlabeni jikelele ukuba kuya kuzuza ngamnye wethu. Ezi zifundo zokuphuhliswa kokuhamba nokukhawuleza zinokuphucula ifom ebonakalayo yokuba phakathi kweeklasi zezempilo uza kufuna inkqubo entsha yoqeqesho ngezinga eliphezulu kakhulu.

Ukuba udlala imidlalo yezemidlalo njenge-tennis okanye i-volleyball, kwaye wenza imisebenzi yokukhuthaza ukuhamba nokukhawuleza, uya kuqaphela ukuba uqale ukuhamba ngokukhawuleza kwaye ngokuchanekileyo ushaya ibhola. Ngaphambi kokufudumala, yenza amanyathelo amaninzi afudumeleyo, umzekelo, thabatha umncinci omfutshane imizuzu embalwa.


Faka ibhola emhlabathini phakathi kwemilenze. Dlulisa ubunzima kumlenze wokunene, faka unyawo lwakho lwesobunxele kwibhola elingaphambili. Ngoku utshintshe imilenze yakho kwiindawo. Qhubeka nokutshintshwa kwemilenze imizuzu engama-30, uhamba ngokukhawuleza njengoko unakho. Ukuba ibhola iyabuya, landela ukuhamba kwayo. Thatha ikhefu malunga nemizuzwana engama-90. Emva koko phinda usebenzise amaxesha ama-3-5. Emva kokuba uzive uphuculo, yandisa umthwalo. Ngethuba lokusebenza, slayida ibhola phambili nangemva xa utshintsha imilenze.


Izinzuzo

Emva kwenkqubo nganye yokuzivocavoca ukuphuhlisa ukuhamba kwekhawulezi, kufuneka uphumle ixesha elithile, nokuba ungaziva udele kwaye ucinga ukuba awuyidingi. Kungenxa yokuba xa uqhuba intshukumo nganye, ngaphezu komzimba, inkqubo ye-nervous isebenza ngokusebenzayo. Ukuphumla kuyimfuneko ukwenzela ukuba ugweme ukuqhubela phambili.


Phonsa ibhola

Yima kumgama we 1.5 m ukusuka eludongeni, ibhola - phambi kwakho, yibambe ngaphezulu ngesandla sakho sasekhohlo. Emva koko uphonsa ibhola eludongeni, yibambe, yibambe ngaphezulu ngesandla sakho sokunene. Phonsa ibhola rhoqo ngangokunokwenzeka. Ukuphumla emva kwemizuzwana engama-30 yale ntshukumo imizuzwana engama-90. Phinda usebenzise amaxesha ama-3-5. Emva kokuba uzive uphuculo, uphonsa ibhola ngamandla kwaye ulungele ukuwufumana ngokukhawuleza.


Ukunyuswa kwesetyhula yebhola

Bamba ibhola esandleni sakho sokunene. Sukuma uqonde kwaye ushukumise ibhola ngokukhawuleza ngeenxa zonke. Xa into ifinyelela emkhatsini wemva, yiphathe ngokukhawuleza kwisandla sasekhohlo. Emva koko, xa ibhola ikhangele phambili, phakathi, yiphinde uyibeke esandleni sokunene. Yenza le ntshukumo kunye nesantya esiphezulu se-6-8. Emva koko, thabatha ukuphumla kwemizuzwana engu-15-20. Phinda usebenzise amaxesha ama-3-5.


Ukushaya ibhola

Thatha ibhola ngezandla zombini uze ume ngqo. Yiphose kwaye uphakamise idolo elifanelekileyo ukuze ibhola ibetha. Emva koko bamba into kwaye uyiphonse kwakhona, kodwa ngoku uyibethe ngebhokhwe langasekhohlo. Ngamanye amadolo. Phinda ukunyuka kwemizuzwana engama-30. Ukubukela ibhola, gcina intloko yakho iqonde, musa ukugubungela kwaye ungaxhomeki phambili. Phumla imizuzwana engama-90. Phinda usebenzise amaxesha ama-3-5. Ukuba kunzima kuwe, bhankqala ibhola kuqala ngegama elilodwa kuphela ngemizuzwana engama-30, emva kwexesha elifanayo kwenye, endaweni yokuguqula ixesha ngalinye.

Kwanele ukuhamba imizuzu embalwa ngemini kwizitebhisi, kwaye uqinisekiswa ukuba uhlala uhlala kunye nokunyamezela ixesha elide. Kwakufudumala ngaphandle. Le yithuba elifanelekileyo kakhulu lokugxotha emsebenzini osisigxina emsebenzini kwaye usebenzise amaqhinga okuphuhlisa ukuhamba ngokukhawuleza. Uhambo luya kukuvuyisa, kwaye uyakulibala malunga nokuxhaphaza kwansuku zonke. Phuma ukuhamba ngexesha lokuphumla kwexesha lesidlo, kwaye ngexesha elifanayo kwaye usebenzise. Ukuqeqeshwa okulula naziphi na izitepisi epakini, kwibala lemidlalo okanye nakweyiphi indawo efanelekileyo. Ezi zifundo ziya kunceda ukuphucula uxinzelelo lweethambo kwaye ngoko kunciphisa kakhulu umngcipheko we-osteoporosis.


Ukuzivocavoca ngomsebenzi onyawo

Yima kwinqanaba elingaphantsi lezitebhisi, khangela phambi kwakho. Gxininisa umshicileli, bhinqa ingalo yakho kwi-angle ye-degrees 90 uze uwagcine emacaleni. Beka inzwane yomlenze okhohlo ekupheleni kweyathelo eliphantsi. Ngoku ke yenza enye imilenze yakho, ngelixa uhambisa izandla zakho, njengokuhamba. Hambisa ngokukhawuleza njengoko unako. Gcina isigxina sigxile. Ukuba uziva ukuba uqala ukungena phambili okanye ukubuyela emuva, oku kuwuphawu lokuba ukhathele, kwaye ufuna ukuphumla. Thatha ikhefu ngomzuzu 1, uphinde ubuyekeze lo msebenzi.


Imiyalelo ekhethekileyo

Ukuze usebenzise izifundo zokuphuhliswa kwekhawulezi, kuya kufuneka ufumane i-ladder eya kuba ngamanyathelo angaphantsi kwe-16. Ngaphambi kokuba uqale ukwenza ukuzivocavoca, ukufudumala, yehla uze ukhuphuke uphinde uhlasele imizuzu embalwa. Kule meko, hamba izandla njengoko wenzayo xa uhamba.

Emva kokufudumala okunjalo, iya kwiindlela eziphambili zokuzivocavoca. Ekuqaleni, uya kuqeqesha ukuba uphuthumele, kodwa nangona kunjalo kufuneka uhlale ulandelelanisa ama-4 amabini okanye aphindwe kathathu. Qeqesha rhoqo njengoko ufuna.

Ngexesha loqeqesho, jonga impilo yakho. Ukhawuleza ukhathala? Kuthatha ixesha elingakanani ukuba uphule? Qaphela ukuba naliphi na ixesha unokwenza imisebenzi engaphezulu kwaye uphumule ngaphantsi.


Inyathelo elikhulu eliphambili

Yima kwinqanaba elingaphantsi lezitepsi. Phakamisa isantya sakho sokunxele 2 amanyathelo. Beka ngokubhekiselele kuwe. Ngexesha lokusebenzisa, gcina idolo ngokuhambelana neenyawo. Emva koko wabeka unyawo lwakho lokunene ngasecaleni lakho lesobunxele.

Qhubeka uhamba ngeenyawo zakho ezisekhohlo. Ngoko kuyimfuneko ukudlula amanyathelo angama-16. Gcina izandla zakho zihamba njengoko zihamba. Yehla ezitepheni uze uphinde uphinde usebenze, kodwa qalisa ukuhamba ngonyawo lwakho lokunene. Phinda le ntshukumo elinye ixesha kunye nomlenze ngamnye.


Amanyathelo ngaphandle

Yima ngaphantsi kwinqanaba eliphantsi, umgangatho kufuneka ube kwicala lasekhohlo. Ukuphakamisa inyawo lesekhohlo isinyathelo esiphezulu, emva kwesantya sokunxele kwaye ubeke okulungileyo. Hamba kwakhona ngeenyawo zakho ezisekhohlo ukuya kwisinyathelo esilandelayo. Yenza, ke, ngamanyathelo angama-8. Jikela ii-degrees ezingama-180 ukuze wenze izitebhisi ngakwesokudla, wenze amanye amanyathelo angama-8. Kodwa kulo mzekelo inkokheli ayiyi kuba yikhohlo, kodwa inyawo lokunene. Gcina izandla zakho zihamba njengoko wenzayo xa uhamba. Ukuba kukho ukuhlambalaza, ungabambelela kubo ukugcina ibhalansi. Emva koko uyehla uphinde uphinde usebenze ngokuphindaphindiweyo amaxesha ama-3, ngexesha ngalinye ukwandisa isantya sokunyakaza.


Ukuhamba kwizitepsi

Yima kwinqanaba elingaphantsi ngecala lasekhohlo ukuya kwizitebhisi (a). Qinisekisa umshicileli, shenxisa umlenze wokunene ngowesobunxele uphakamisa inotshi. Bese ubeke unyawo lwakho lwesobunxele eceleni kwesinyawo sakho sokunene (b). Emva koko ulungise kwakhona umlenze wokunene kwakhona, nje ngeyokuqala. Kodwa ngaphambi kokuba uthathe isinyathelo esilandelayo, qiniseka ukuba iinyawo zombini zimi ngokuqinile. Emva kokuba wenze amanyathelo angama-8, vula ama-degrees angama-180 ukuya ngasekunene kwitebe. Thatha amanyathelo angama-8, kuphela ngeli xesha, nyathela ngesantya sakho sokunxele, uwele ngaphaya. Yehla uze uphinde usebenzise oku 2 amaxesha amaninzi.