Abantu abaningi bagwema uhlelo lokuzivocavoca oluhlelekile ngenxa yobuthakathaka bamadolo. Kodwa-ke, lolu hlobo lokugula akufanele lube izaba zokuntuleka kokuzivocavoca umzimba. Ungavumeli amadolo akho akuphazamise ekuzilolongeni! Sikulethela ukunaka kwakho izivivinyo eziningana zamalunga amadolo. Uma ujwayelene nezinkinga zamadolo, cishe ugwema ama-squats ajulile. Ngempela, ama-squats anjalo angaba yingozi yokungalingani kwemisipha. Kodwa-ke, ama-squats ayingxenye (engaphelele) angaqinisa amadolo akho. Vala amadolo akho ezingeni lezinzwane zakho. Yenza ukuphindaphinda okungu-8-12 kumasethi angu-2-3. Lala ngohlangothi, izinyawo phezu komunye nomunye. Faka isandla sakho ngaphansi kwekhanda lakho. Beka ukhalo lwakho phezulu kancane ukusuka phansi, donsa inkaba yakho phakathi kancane. Gobisa imilenze yomibili kancane emadolweni, uphakamise kancane kancane umlenze ongaphezulu uye ezingeni lehlombe, kuyilapho ushiya wonke umzimba unganyakazi. Kubalulekile ukuzwa ukuthi imisipha ye-gluteal isebenza kanjani - le misipha isiza ukuzinzisa imisipha ye-hip namadolo. Yenza ukuphindaphinda okungu-8-12 kumasethi angu-2-3. Ukulala ngomhlane, sekela isisindo sakho ngomlenze owodwa ogobile emadolweni ukuze ukhiye indawo. Omunye umlenze kufanele unwetshwe phansi, izinzwane zigobe ngendlela yokuthi isandla ekudayeleni sibonisa ihora loku-1. Phakamisa umlenze wakho kancane, uzwe ukucindezeleka enkabeni. Phakamisa ukuphakama kangangokuthi imilenze ihambisana ngokufanayo nomunye nomunye. Bamba umlenze phezulu imizuzwana engu-3-4, wehlise kancane. Yenza ukuphindaphinda okungu-12-15 kumasethi ama-2-3 ohlangothini ngalunye. Khumbula: imisipha eqinile iyimisipha ebuthakathaka, ngakho-ke kubaluleke kakhulu ukunikeza imisipha umthwalo wokuphumula kwabo okulandelayo.
2022-11-11