Donsela isicabha sebha, udonga lomnyango womnyango ogxunyekwe ukuqeqeshwa kwamandla okudonsa phezulu

Donsela ibha yomnyango, uhlaka lomnyango womnyango odongeni olufakwe ukuqeqeshwa kwamandla ukudonsela phezulu ibha Isithombe esifakiwe

Incazelo emfushane:

bambelela ngokuqinile odongeni;

Ukufakwa okusheshayo;

Akukho kushaywa, akukho monakalo odongeni;

Isibambo esiqinile nesithambile.

Thumela i-imeyili kithi

Imininingwane Yomkhiqizo

Omaka bomkhiqizo

Mayelana nale nto

● THUTHUKISA UMDIYINKO WAngempela:

Akukho ukubhoboza / ukukhuphula ukuphakama / ukuqina kwedizayini yokuqinisa ubude obulungisekayo, lapho ucindezela phansi osindayo kakhulu, ukusekelwa kokuphepha okuzinzile, okukabili kuqinile futhi kuzinzile.

Imininingwane eyengeziwe

●UKUFAKA OKUSHESHAYO EMISEKINI NJE ENGU-30

UKUKHIWA KWEGIYELA AMALEveli AMATHATHU UKUZE UVIKELE FUTHI OKUQINILE:

Idizayini ethuthukisiwe yokukhiya igiya eligoqiwe kathathu, idizayini yokukhiya kanye ne-anti-rotation, ikhiywe ngokuqinile ukuze iphephe.

Isinyathelo1

Uhlaka lokusekela lunamathele kuzo zombili izinhlangothi zebha evundlile

Isinyathelo2

Qinisa isikulufu sokulungisa

Isinyathelo3

Donsela phansi isakhiwo sokuvikela esiphumile

●ISIBAMBA ESIQINILE FUTHI ESITHEKA:

Ipayipi lensimbi eliwugqinsi elinezingqimba eziningi eliqinile futhi limelane nokuphuka, idizayini yokuvikela izendlalelo eziningi, ihlala isikhathi eside futhi iphephile, isipontshi esingadabuki, onogada abaqinile abangasheleli, yonke ibha evundlile isethi egcwele yesipontshi, ungqimba lwangaphakathi lokumelana nezinyembezi, ukumuncwa komjuluko. ungqimba lwangaphandle.

●UBUDE OKUNGAMKHAWULO NOKUFAKA OKUPHANSI, UNGAFAKA NGEntando:

Ukuphakama okuphezulu nangaphansi kungafakwa futhi kusetshenziswe nganoma yisiphi isikhathi futhi ukuphakama akunqunyelwe.

●VUMELA IKHAYA NOMA KUNINI KUNOMA YIKUPHI WONKE I-GYMS:

donsa phezulu/push ups/stretch ligament/sit-ups;

●AKUKHO UKUSHAYA, AKUKHO KONAKELE UDONGO, KULULA UKWENZA NGEZINYATHELO EZISI-4:

01--Qinisekisa ukuthi ikhaya lakho likhetha usayizi webanga elilodwa lokufaka ekhaya;02--Qala ukusonta iziphetho ezimbili zebha evundlile ukuya ebangeni elifanele uqinisa ibha evundlile.Qaphela: Ibha evundlile iyibha emaphakathi esontekile eqinile!Qhubeka ujikeleza futhi uqinise phakathi, vala ingidi uze ungakwazi ukuyivula;03--Ukusekelwa kwezindlela ezimbili zokuphepha, namathela odongeni nhlangothi zombili, qinisa isibambi sokusekela;04--Ngemva kokuba izinhlangothi zombili sezisondele odongeni, diliza isibambo se-pop-up isakhiwo futhi usekele ngokuqinile ukuphepha ngaphambi kokunyakaza.

●KUFANELE UKUFAKA UBONDA:

UDONGA LWESImende/UMNYANGO WOKUVIKELA/ UHLAKA LWEZINDINI ESIZINDLA UMNYANGO/IHOLO, UMNYANGO WEGALASI KANYE NOMNYANGO OHLANGABEZANE AYIKUSEBENZE.