Ekuqaleni kwiiveki ezi-3 zokuqala, kufuneka uphinda usebenze ngokuphindaphindiweyo ama-5 okanye amaxesha angama-10, ngexesha ngalinye ukwandisa inani leendlela kwaye ukwandisa amaxesha angama-15 okanye ama-20.
Ukuba ufuna imilenze yakho ibe yindlela efanelekileyo, kufuneka uqinise iisifuba zamathole kunye namathanga, ufezekise u-elasticity and flexability of the ligaments of the bells and knees joints ngooncedo lweemvavanyo ezizodwa.
Ukuzilolonga ngokomzimba kwimilenze emihle
1. Buxoki kwicala lakho lokunene, asigubungele intloko egobile kwi-elbow ngesandla sakho. Emva koko siphakamisa umlenze onqamlekileyo onomlenze, ngokuphakamileyo kunokwenzeka, sibalelwa kwishumi. Siza kuphinda kabini amaxesha. Ukuqeqesha unyawo olunene.
2. Sihlala kwindawo efanayo, siza kulula izandla zethu, size sivale imilenze size sikhulise ngezantsi. Emva koko kwaye ngokukhawuleza siza kuvula imilenze, asiyikudiliza inxalenye engaphezulu kwe trunk ukusuka phantsi. Emva koko, phawulela imilenze yakho, kwaye siza kuvala. Siza kuphinda zonke iintshukumo ezili-10.
3. Masihlale phantsi kwaye sibeke imilenze ndawonye kunye nelizwe elikhululekile, izandla ziyanqanda kwaye zimi phantsi. Siphakamisa imilenze. Thatha umoya ogugu uze uguqe ngamadolo. Makhe senze isyhula sisetyhula ngesantya senyawo. Exhale umlenze, ngokukhawuleza uyilungise. Siza kuqhuba imilenze nganye ezili-10.
4. Siza kuphakama ngokuthe ngqo, sigcine imilenze kunye, sifaka iingalo zethu kumacala ukuya kumgangatho wamahlombe. Siza kutsala enye yemilenze phambili, uyibeke kwisithende, uze uyiphakamise kwaye uyiphantsi, yenza isetyhula ehamba endleleni. Siza kuqhuba imilenze nganye ezili-10.
5. Sigcina iinyawo zethu ndawonye, sifaka iingalo zethu kumacala ukuya kwinqanaba lamahlombe. Siza kuphinda sithathe umlenze omnye, size siwuphakamise ngokukhawuleza kwinqanaba lomgca womnye umlenze, uze unciphise kancane. Senza izivivinyo, senza imilenze yokutshintsha, senza amaxesha angama-10.
6. Masimise kuzo zonke ezine, solule izandla zethu phambi kwethu size sibeke izandla zethu phantsi. Siza kusibuyisela umlenze omnye, siwujike emadolweni, sikhulise phezulu, uze usiyeke. Yenza amaxesha a-10, imilenze enye.
7. Sigcina iinyawo zethu ndawonye, sigcina izandla zethu phambi kwethu ngobubanzi bamagxa ethu, sihlala izandla zethu phantsi. Khuphula i-pelvis, rhoxisa, ngaphandle kokuguqula umlenze omnye emva, uze uphakame ngokukhawuleza, kwaye nje ngokucotha. Ukwenza amaxesha ama-5, imilenze enye.
8. Siza kuphumla izandla zethu phantsi, imilenze iqonde. Siza kulula umlenze omnye kwicala, uze usiphakamise ngokukhawuleza, ungawuguqa emadolweni, uhlawule kancane. Yenza amaxesha a-10, imilenze enye.
9. Silala emhlane wethu, sigcina iinyawo zethu ndawonye, kwaye sizisasa izandla zethu. Phakamisa imilenze kwinqanaba elungileyo ukuya kumgangatho kwaye kule ndawo siza kubamba imizuzwana embalwa, uze ubencitshise phantsi. Siza kuqhuba ixesha eli-15.
10. Sichitha izinto ezincinci phantsi, size siziqoqe ngezwane zethu, le nto ibonelela abo banamathele.
11. Masiphakamise iingcambu zenyawo ngento ejikelezayo, umzekelo, ipenseli eninzi.
12 . Esikhundleni sokuhlala, kufana nangoko kuqala ngaphandle kweenyawo, ngoko ngaphakathi kwenyawo. Emva koko siya kwizithende, ngoko kwizwane.
13. Ingcaciso emfutshane okanye ezimbini zidibanisa izithende zakho phantsi. Injongo yolu hlobo lubonisa ukuba ngale ndlela u "sasaza" i-lymph negazi.
Ukuzivocavoca ukubuyisela ukulinganisela komzimba, ukuqinisa imisipha yemilenze
1. Ukuqala isikhundla - ukuma, imilenze kunye. Sibeka unyawo olunene kwizwane, kwaye sibeke unyawo lwethu lwesobunxele kwindawo epheleleyo. Senza loo miqulu kwizandla ezithengise kwisithende, sitshintshe enye imilenze. Isisindo somzimba sidluliselwa kwizwane, isithende sixhomekeke kumgangatho. Phinda ukunyuka 6 okanye 8 amaxesha.
2. Ukuqala isikhundla - ukuma, imilenze ihlangene kwiisokisi, izandla zihlala emva kwesihlalo. Ngendleko enye, ezimbini, thabatha unyawo olungasekhohlo ukuya kwicala, ngentlawulo yeentathu, ezine ziya kubuya kwindawo yokuqala. Oku kuya kwenziwa kunye nonyawo olunene. Sigcina umqolo ngqo. Phinda u-6 okanye amaxesha angama-8.
3. Isikhundla sokuqala simile, imilenze ihlangene kwiisokisi, izandla zihlala emva kwesihlalo. Ngaba izikwele ezandleni zakho, ngaphandle kokuthinta izithende zomgangatho. Sigcina umqolo ngqo, musa ukugoba phambili. Siphinda ama-8 okanye ama-10 amaxesha.
4. Indawo yokuqala imile, imilenze kunye. Senza amanyathelo amancinci ukwenzela ukuba xa uhamba kuphela iisalathini zemilenze nemilenze iyahamba, kwaye amathanga ahlale engaqhubeki ngexesha elinye. Hamba kangangoko kunokwenzeka.
5. Isikhundla sokuqala - ukuma, imilenze kunye, izandla zihlala emva kwesihlalo. Guqa ngamadolo, yenza isigxathu-squat uze uqondise kwakhona. Asinakuqothula izithende ukusuka kumgangatho, sihlala siqonde, siziva ukuxhatshazwa kweentumba zamathole. Phinda usebenzise 6 okanye ama-8 amaxesha.
Ngoku siyazi ukuba zeziphi iimfuneko ezifunekayo zokwenziwa ukuqinisa imisipha yemilenze. Ukuba zenziwa imihla ngemihla, ngale ndlela ungayomeleza imisipha yemilenze, iinqumlezo kwaye wenze imilenze yefomu elungileyo.