Ngenkathi ama-Gyms evaliwe futhi ngisho nasepaki kuJog akwazi ukukhululwa, kufanele uvumelanise amakilasi ezimweni zasekhaya. Kuyiqiniso, akubona bonke ekhaya abayoba nezimbumba, futhi bazenze ngamabhodlela amanzi - ngokusobala akuwona umbono omuhle kakhulu, ngoba ama-cavires asindayo kumane nje kuyinto engenangqondo. Thatha ukusiza ingane - isisindo sayo ingasetshenziswa esikhundleni se-ejenti yokusikaka kwesisindo, futhi ekuphazamisweni ndawonye yenza izithonjana ze-articular zokuzivocavoca kanye nokuzivocavoca okwelula. Wenze ukuqeqeshwa kweqembu kuwo wonke omama abangenandawo yokwenza izingane zabo.
Ukuzivocavoca 1: Ama-squats anengane emahlombe
Faka ingane emahlombe noma uthathe ezandleni zakho uma kungakapheli unyaka. Ukubamba ingane ngebhande ukuze alikhuthaze ekuweni, qala ukuqina. Hlela imilenze ngobubanzi bamahlombe kanye nembongolo ukuze imbongolo ibheke phansi, futhi, ivuke, icindezele izinkinobho nokuthi ziziphakamisele kanjani ngenxa yamandla abo. Ekwakhekeni kwemilenze emincane, izicubu ezimaphakathi nezincane, ezenza imbongolo zizungezwe ezinhlangothini. Ngokwesilinganiso, izicubu zomzimba ezinkulu kanye nendawo engemuva ye-hip, ngenxa yalokho umpristi azowa yindilinga lapho ebukwa ohlangothini. Ngokubekwa kwemilenze ebanzi, ingaphakathi lethanga kuyasebenza, okwenza imilenze ine-swender futhi "yomile".
Ukuzivocavoca 2: AmaLunges ahamba nengane emhlane wakhe
Gcina ingane ngendlela efanayo, noma uhlale emhlane, uma engakwazi, njengenkawu, ebambelele ezandleni nasemilenzeni, noma ame ngesilayidi. Yima ngqo, imilenze ndawonye. Yenza isinyathelo esidlulayo bese ugoba imilenze yakho ukuze idolo lakho libe ngaphambi kwemilenze emile yasungulwa ekhoneni eliqondile - ithanga lomlenze lizoba ngokufana phansi. Ekhuphuka, esikhundleni se-Stand Emlenzeni bese uthatha isinyathelo kuye. Ukuhlaselwa okunamandla kungenye yezindlela zokuzivocavoca ezisebenza kahle kakhulu zemilenze emincane kanye nama-buttocks anwestistic, njengoba zisebenzisa ngokoqobo yonke imisipha.
Ukuzivocavoca 3: kukhuphuka nengane ezandleni
Uma ingane yakho ingaphansi konyaka, inqubo izoba kanjena: Yima kahle, donsa izandla zakho enganeni kubo phambili ubaphakamise ukuze babe nomzimba ofanayo. Bese wehlisa ukufana ngensiphansi bese uphinda futhi. Yenza phambi kwesibuko ukuze ingane ihleke isibonakaliso sayo, noma iphenduke ubuso bayo kuye futhi ijabulise, idolobhana lobuso. Ngengane endala enye indlela: Beka imilenze yakho ububanzi bamahlombe bese wenza i-squat, bese umisa ukunyakaza okubukhali bese uphakamisa izandla zakho ngekhanda lakho ngenhla, bese ubeka emuva esimweni sokuqala. Kuhlobo lokuqala, izicubu zomhlane kanye nezingalo zisebenza - okungcono kakhulu ukuthi umama omncane onemisipha esheshayo, okwesibili - wonke amaqembu emisipha asebenza, okukhulisa umthwalo emzimbeni.
ISIVIVINYO 4: SLANGELA ohlangothini nengane ekhona
Thatha ingane ezandleni zakho bese ume phambi kwesibuko. Iya ngakwesokudla nakwesobunxele, ugcina izindlu zihambisana nendiza yomzimba. Ukuhamba kancane uzogoba futhi ukhwele, ngokushesha uzizwa izicubu ezigulayo zabezindaba. Futhi, lo msebenzi ulungele ukufudumala komgogodla futhi ufudusele izicubu ezibanzi kakhulu zangemuva, lapho ukugeleza kwegazi phakathi kwemithambeka kuthuthukiswa.
Ukuzivocavoca 5: ukusonteka ngokotini, ingane ukuguqa
Lala ku-rug, ugobe imilenze yakho emadolweni akho, izithende phansi. Ingane ihlala emadolweni akho futhi idonsele intende phambili. Uphethe ngqo kuye, uqeda ukuzivocavoca ngokotini ngentende yakhe, bese ubuyela esimweni sokuqala. Kulomsebenzi, imisipha eqondile yemisebenzi yesisu, okuthi, lapho iqinisa izindlu, incishiswa ezandleni, futhi lapho ibuyela esimweni sokuqala seluliwe.