I- ukuvumelana nezimo Kuyikhono lemisipha yokwelula lapho ilunga lihamba. Kuyikhwalithi ebalulekile ekunakekelweni kwezempilo, kepha nasekusebenziseni yonke imisebenzi yezemidlalo: asikho isiyalo lapho labo abakwenzayo bengenzi unomphela imisebenzi eyenza umzimba wabo uguquke kancane.
Ukuvumelana nezimo kuyi- impahla yejoyinti ngalinye, ngakho-ke ukuzivocavoca kokuyisebenzisa kuze kube sezingeni eliphezulu nakho. Lokhu futhi kuhlobene nobudala bomuntu, ubulili kanye nezinga lokuqeqeshwa abakutholile: ukuguquguquka ngokwemvelo kukhulu ngokwemvelo ezigabeni zokuqala zempilo nakwabesifazane, kepha abantu abaqeqeshelwe ingxenye enkulu yempilo yabo benza umehluko omkhulu uma kuqhathaniswa nalabo abangazange bafunde.
Bhekafuthi:
- Ukuzivocavoca okwelula
- Ukuzivocavoca umzimba
- Ukuzivocavoca amandla
- Ukulinganisela nokuxhumanisa umzimba
Ukuthuthukiswa kokuguquguquka komzimba kuvumela vikela imisipha nasemalungeni kusuka kunoma yikuphi ukulimala okungenzeka, ngaphezu kokunikeza uhla olukhulu lokunyakaza.
Imisipha ekhululekile inesikhathi esilula sokuthola izinkontileka ngokushesha, ngakho-ke inamandla amakhulu okukhulisa amandla amakhulu. Kungakho kukhona ifayela le- ubudlelwane obuqondile phakathi kokuguquguquka kanye nokukwazi ukwenza ukunyakaza ngamandla, echaza ubudlelwane obuqondile phakathi kwezemidlalo nokuguquguquka.
Iningi labantu abavivinya umzimba alibhekiseli engxenyeni yokwelula nokuguquguquka lapho bekhuluma ngenqubo yabo yokuziqeqesha. Kodwa-ke, odokotela abaningi abahlobene nezemidlalo bakhetha ukucabanga ukulungiswa komzimba njengonxantathu lapho i-eksisi eyodwa ingamandla, okunye ukuthuthukiswa komsebenzi kanti okunye ukuguquguqukaKalula nje, leli yizinga umzimba onwebeka kalula ngalo.
Ngokuphathelene nokugcina, ukuguquguquka ngokwengeziwe kungaba yindlela ukuphela ngezinye izinhlobo zobuhlungu obungapheli, okuvame ukutholwa ngabantu lapho beqa iminyaka ethile, njengendawo engemuva engezansi.
Eminye imisebenzi yenzelwe abantu asebekhulile, njengePilates, ehlanganisa ukuzivocavoca okweluliweyo nezinye izivivinyo zokuguquguquka, ukuphatha ukwelula imisipha nokwandisa ukuhamba kwamalunga.
Ukuzivocavoca umzimba okuguquguqukayo, njengoba kushiwo, kuyahluka ngokwamandla nokulungiselela kwangaphambilini komuntu owenzayo, kepha kuzo zonke izimo kunconywa ukuthi kwenziwe ngemuva kokuzivocavoca okuthile ukuze izicubu zilungiselelwe ukunwebeka.
Kuzo zonke izimo, kuyabandakanya bamba isikhundla imizuzwana engama-20 noma engama-30, bese uphinda isikhundla izikhathi ezi-3 noma ezi-4.
- Hlanganisa izandla zakho ngemuva kwakho, bese uncika phambili ugcine umhlane wakho uqonde ngangokunokwenzeka.
- Ukugcina izingalo zakho ziqondile, yenza imibuthano nazo ziqala ehlombe.
- Ngezandla zakho phambili, goba izingalo zakho ezinhlangothini ngenkathi uletha amahlombe wakho ehlombe ndawonye.
- Ukugoba ikhanda phambili ngokucindezela ngezandla.
- Ngezingalo zakho ulele obondeni, nomgogodla uqonde nezithende zakho phansi, yenza ukunyakaza kokuchiliza udonga.
- Ingcindezi yendololwane ngesinye isandla, ngemuva.
- Dlula esinye sezingalo phambi kwesifuba, bese ubeke esinye isandla endololwaneni.
- Beka ingalo eyodwa ngemuva kwekhanda, kwesinye isandla ubeke endololwaneni, bese ucindezela phansi endololwaneni ngaphandle kokuyisa ikhanda phambili.
- Beka isandla sobunxele edolweni langakwesokudla, bese usicindezela ubheke ehlombe langakwesokunxele.
- Lala ngomhlane imilenze iqonde, bese uphakamisa eyodwa yayo uguqe ngamadolo, udonsele esifubeni sakho.
- Phakamisa izingalo zakho ngamunye ngamunye, phezulu ngangokunokwenzeka.
- Ngezandla eziphumule odongeni, kubekwa unyawo olulodwa phambili nolunye emuva, ukucindezela odongeni ngaphandle kokukhipha isithende somlenze ongemuva.
- Ngolunye unyawo luphumule phansi, letha olunye ezinqeni ngesandla sakho.
- Uhleli phansi, dlulisa umlenze owodwa phezu komunye oweluliwe.
- Njengoba imilenze yakho isakazeke kabili ububanzi bamahlombe akho, beka isisindo sakho emlenzeni owodwa ngenkathi ugoba lelo dolo.
