Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
Ukuzivocavoca # 1
Lala phansi uphakamise isifuba sakho usebenzisa izindololwane nezinzwane zakho. Umzimba wakho kufanele wakhe umugqa oqondile (bheka isithombe).
Hlala kule ndawo imizuzwana engu-15, bese wehlisa umzimba wakho kancane uze uzwe isisindo ezingalweni zakho. Qinisa i-abs yakho ngokuqinile. Manje phumula kancane emadolweni akho. Phinda lo msebenzi izikhathi eziyishumi.
Ukuzivocavoca # 2
Lala ohlangothini lwakho lwesobunxele imilenze yakho i-angled kancane (cishe ama-degree angama-30). Ngesandla sakho sobunxele, phumula phansi, ngesandla sakho sokudla, phakamisa bese usiletha ngemuva kwekhanda lakho (bheka Umfanekiso A).
Phakamisa i-torso yakho nemilenze eqondile ngasikhathi sinye, njengoba kukhonjisiwe kumfanekiso B. Buyela kancane endaweni yokuqala ukuqala ukuzivocavoca futhi. Phinda izikhathi ezingama-20-25 ohlangothini ngalunye.
Ukuzivocavoca # 3
Ulele emhlane, phakamisa izingalo nemilenze yakho eqondile. Ngasikhathi sinye, siqinisa izicubu zesisu (bheka isithombe A).
Hlala kule ndawo imizuzwana engu-15. Bese ugoqeleka esiswini sakho ngenkathi uqhubeka nokugcina izingalo nemilenze yakho kunwetshiwe futhi wakhuphuka phansi. Linda imizuzwana engu-15 futhi bese ubuyela endaweni yokuqala. Phinda izikhathi ezingama-5-6.
Ukuzivocavoca # 4
Isikhundla sokuqala - ilele ngomhlane, izingalo emzimbeni. Phakamisa amadolo ukuze izithende zithinte (bheka isithombe A).
Ukuhlala kulesi sikhundla, phakamisa imilenze yakho kancane - ukuze izinzwane zezinyawo ziqondiswe ophahleni, kuthi isinqe siphakanyiswe kancane phansi. Buyela kancane endaweni yokuqala. Phinda lo msebenzi izikhathi ezingama-20-25.