Imodeli: Alexander, uShishini, ukhokelela indlela yokuphila esempilweni, icacisa uqeqesho lobuqu apho kusebenza khona indlela yomntu ngamnye. Utshatile, utata woonyana bakaSasha noTimur.
Iingcali:
Evgenia mazur , UMseki wesikolo sakhe evania Mazur, umqeqeshi weklabhu yomqeqeshi weklabhu yomqeqeshi weklabhu yokubhukuda kunye neGym yeenkqubo ezininzi zeTV, umbhali wamanqaku.
UAlexandra Retepeko , ugqirha we-kinesiologist, ugqirha we-chaneli, wasebenza ixesha elide kumbindi wohlengahlengiso, yayingugqirha kumayeza ezemidlalo kwiqela likazwelonke lokuqubha.
Iindidi ezikhethiweyo zokuzibhokoxa komzimba kumadoda - iinkqubo zoqeqesho ezinamandla. Oku kusetiwa kwemithambo kuyafuneka ukuphelisa unobangela wokugcwaliswa kwegazi ngegazi. Imithambo kufuneka yenziwe yonke imihla kangangemizuzu engama-30 ngokulibaziseka kwemizuzwana eli-10 yenqanaba elibi lokuhamba.
1. Sihlasela njengokuzilolonga okufudumeleyo. Uqeqesho olufanelekileyo.
2. Ukubaleka okanye inyathelo endaweni. Unokwenza ngomtshato.
3. I-squats ngokubanzi ngebhola (i-phytball okanye ibhola) phantsi komqolo ongezantsi ngokulibaziseka ngezantsi.
4. Iplati ye-garform ilele ngasemva.
QAPHELA! Kwindlela nganye, sitshintsha imeko yeenyawo: 1 - iisokisi, izithende, 3 - umphezulu weenyawo, 4 ngumphezulu weenyawo zangaphandle.
5. Itreyini eyahlukeneyo. Kubalulekile ukuya kwisikhundla esikhulu semilenze.
QAPHELA! Ukuzivocavoca kutshintshiwe kakuhle ngoondaba weqonga, ngalo lonke ixesha ukutshintsha imeko yeenyawo.
6. Ukuxuba i-SIFATOR kwi-SIMATOR malunga nokubambelela kwinqanaba lokugqibela lokuhamba (okanye kwilokugqibela
Intshukumo ye-AMLLONITEXATITITITITITTITTEX).