Ungasusa njani macala kwiiveki ezimbini?

Wonke umfazi uzama ukufezekisa kwaye, nangona unamaqondo amancinci, ahlala esonwabile ngamafutha amaninzi kumacala. Le ngxaki inzima ukuyicombulula, kwaye nokuba ukudlala imidlalo akunakukunceda ukuhlala unceda ukujamelana nayo. Isizathu sichaphazela ukuba ininzi yemidlalo ijoliswe ekusebenziseni imilenze, izibonda, isifuba, isisu kunye nesinqe (inxalenye yesilisa yabantu nayo ibeka ingqalelo kwiimisipha entanyeni, ibhinqa elingaphakamileyo kunye ne-back), kwaye imimandla engxenyeni yokuqwalasela ayifumani. Enye ingxaki kukuba ezi zihlunu ziphantse zifumene imithwalo yempilo yemihla ngemihla, ngenxa yezinto ezimbi ezingabonakaliyo zivela ngokukhawuleza phezu kweenyawo. Susa amanqatha ukusuka kumacala kwiiveki ezimbini kuphela emva kokuba uthumele umthwalo wemisipha kulezi ziqumrhu zomzimba. Ukuzivocavoca ezinokukunceda kule meko, eninzi. Ukufezekisa kule njongo i-aerobics, equka ukunyakaza malunga nayo yonke indawo yomzimba, kodwa ezi klasi zidinga ixesha elikhululekile, elingekho wonke umntu.

Okokuqala, abo bangayazi ukususa amahlangothi, kungcono ukhethe ukuqeqeshwa okulula esikufundayo esikolweni: kufuneka uphakamise ngqo nomva wakho kwaye ufake izandla zakho esinqeni sakho. Emva koko siqala ngokunye ukugoba enye, ibe enye.

Ubuvila bubungcono kushiywe kwixesha elidlulileyo, ukwenza oku kulandelelwano-ntliziyo kungenzi nto. Eyona ndlela, ngokuzimela zonke, i-elbow kufanele ibe kufuphi nomlenze ngokusemandleni. Ezi zinto zibonakala zilula, ukuzenzayo akulula, ngakumbi umntu ongakulungele. Unako ukufumana ukuphumla okuncinci emva kwemithambeka ye-15-20 kwicala ngalinye.

Ngomsebenzi olandelayo, kufuneka ubuyele kwisimo sokuqala kwakhona: umva uphendule, iingalo zisebhanti. Umsebenzi wakho ukuguqula umzimba ngakwesobunxele nangakwesokudla, ukuphoqeleka izidumbu ukuba zenzeke kangangoko kunokwenzeka.

Zomibini izicatshulwa ezichaziweyo kufuneka zenziwe ngokukhawuleza kwaye ngokuthe ngcembe, ngaphandle kokwenza ukunyakaza okuzenzekelayo okungabangela ukulimala.

Emva koko unako ukuqhubela phambili kwimigqaliselo enzima.

Kule meko, kuyimfuneko ukugcina isikhundla esiphambili semilenze kunye nomva, i-nape ifanele ibe kwinqanaba elifanayo kunye nomgudu. Unokwenza lo msebenzi ube nzima kunene, ngenxa yoko, kunye nendlela udibhisa ngayo umzimba ukusuka kumgangatho, kufuneka uphakamise imilenze kunye neenyawo zakho, uzigubungele ngamadolo akho, wenze ukunyakaza emzimbeni.

Unako ukwandisa umthwalo ngokungavumeli imilenze nomzimba ukuwa ngokupheleleyo phantsi, ukuze izihlunu zesisu zihlale zixinezelekile. Ewe, ekuqaleni kuya kuba nzima ukuba ugcine ukulinganisela kwakho, kodwa emva kweentsuku ezimbalwa zoqeqesho kuya kuba lula.

Abo bacinga malunga nendlela yokususa amacandelo kwiiveki ezimbini baya kuxhamla kule nkqubo elandelayo ejolise ekuqiniseni imisipha yangasemva: kufuneka ulale kumacala akho ngasekhohlo, ubeke isandla sakho sekhohlo emva kwentloko yakho, kwaye uqale ukwenza izimpukane ngemilenze yakho. Emva kweentshukumo ezingama-30-40, unokutshintsha isikhundla: ulale ngakwesokudla kwaye uphinde wenze zonke izenzo. Lo msebenzi ungaba luncedo ngakumbi xa ungavumeli umlenze wakho ukuwa ngokupheleleyo emva kwama-maho, okubangela ukuba izihlunu zihlale zingxininiseki lonke ixesha.

Ngokukhawuleza ukususa amacandelo kuya kunceda ukuzivocavoca okunje njengokuzilolonga kwi-crossbar. Kufuneka uxhomeke kwi-projectile, sele uvale imilenze yakho kwaye uphakamisa ngokuphezulu kunokwenzeka, ube ngenye icala, uzama ukungaguquli i-trunk.

Ukuze uwasuse ngokukhawuleza amafutha avela emacaleni ekhaya, kucetyiswa ukuba usebenzise izixhobo zemidlalo ezincedisayo njengebhola lokufaneleka. Kuya kukunceda wenze umsebenzi olula kwaye uncedo. Kufuneka uhlale kwibhola uze uyiguqule ngakwesobunxele nangakwesokudla.

Kwakhona, ukuze ususe amahlangothi, ungasebenzisa i-projectile njenge-hoop. Ufanele uchithe ubuncinane imizuzu engama-40 ngosuku usebenzisa loo nto ukuze ufumane umphumo obonakalayo.

Ukongezelela ekusebenziseni nasekusebenziseni umzimba, abo abangayaziyo ukucoca amahlangothi baya kuncedwa ngokufanelekileyo ngondlo ezikhethekileyo, ngokucwangcisa ngokuchanekileyo kunye neengubo zangaphantsi, okunciphisa imiqulu yeoli.