Ukuzivocavoca kuyindlela engcono kakhulu yokuthi asebekhulile bathuthukise ukulinganisela namandla abo.Ngohlelo olulula, wonke umuntu kufanele akwazi ukuma futhi amukele ukuzimela kanye nenkululeko lapho ehamba.
No.1 Toe Lifts Exercise
Lona ukuzivocavoca okulula nokuthandwa kakhulu kwasebekhulile e-Japan.Abantu bangakwenza noma yikuphi ngesihlalo.Yima ubambelele ngemuva kwesihlalo ukuze usize ukugcina ibhalansi yakho.Ziphakamise kancane uziphakamisele phezulu ezihlokweni zezinzwane zakho ngangokunokwenzeka, uhlale lapho imizuzwana embalwa isikhathi ngasinye.Yehlisela phansi ngokucophelela bese uphinda lokhu izikhathi ezingamashumi amabili.
No.2 Hamba Umugqa
Yima ngokucophelela ohlangothini olulodwa lwegumbi bese ubeka unyawo lwakho lwesokudla phambi kwesobunxele sakho.Thatha igxathu eliya phambili, ulethe isithende sakho kwesokunxele phambi kwezinzwane zakho zangakwesokudla.Phinda lokhu uze uwele igumbi ngempumelelo.Abanye abantu abadala bangase badinge othile ozobabamba ngesandla ukuze bathole ibhalansi eyengeziwe ngesikhathi bejwayele ukwenza lo msebenzi.
No.3 Shoulder Rolls
Ngenkathi uhlezi noma umile, (noma yikuphi okukhululekile kuwe), phumuza izingalo zakho ngokuphelele.Bese ugoqa amahlombe akho emuva aze abekwe phezulu kwezisekelo zawo, uwabambe lapho umzuzwana ngaphambi kokuwaletha phambili naphansi.Phinda lokhu izikhathi eziyishumi nanhlanu kuya kwezingamashumi amabili.
Isikhathi sokuthumela: Sep-17-2022