Ungangena kanjani ebhulohweni kusuka phansi: ukuzivocavoca + imiyalo yesinyathelo ngesinyathelo

Ibhuloho ingenye yezivivinyo eziyisisekelo zokuzivocavoca. Uma ufuna ukufunda uqedele lo msebenzi kusukela ekuqaleni, kuzodingeka udlule ezigabeni ezintathu ezibalulekile:

1. Ukuze uthuthukise ukuguquguquka kwengemuva ukuze usebenzise ibhuloho
2. Ukuze ufunde ukukhuphukela ebhulohweni ukusuka endaweni ethambekele
3. Ukuze ufunde ukukhuphukela ebhulohweni usuka endaweni yokuma

Ukuzivocavoca kokuguquguquka komhlane

Ibhuloho akuyona nje ukuzivocavoca okuphumelelayo, okubonisa ukuguquguquka kwakho nokuqeqeshwa ngokomzimba, kodwa futhi ukuzivocavoca okuwusizo kakhulu emhlane wakho. Ngenxa yokuqaliswa okuvamile kwebhuloho uzokwazi ukuthuthukisa ukuma, ukwelula umgogodla, ukuqeda ubuhlungu emuva.

Ibhuloho lingenziwa kusukela endaweni evamile (kuyoba amandla nabaqalayo) futhi kusukela endaweni yokuma (le nketho izohambisana nokuthuthukisiwe). Ibhuloho le-oda lithole ikhwalithi ephezulu kanye nobukhulu, kwasekuqaleni kudinga ukuguquguquka okuhle komhlane kanye ne-corset eqinile yemisipha. Ngaphezu kwalokho, ukuze struts ukuzethemba ebhulohweni kumele kube njalo ukusebenza ekuvuleni amalunga esifubeni kanye ehlombe, phezu ukwelula nokuqinisa quadriceps futhi ekuvuleni amalunga hip.

Sikunikeza uchungechunge lokuzivocavoca oluzokusiza ukuthi uthuthukise ukuguquguquka eMnyangweni womgogodla, nokuqinisa imisipha yangemuva. Uma ujwayele ukuzijwayeza i-yoga noma i-gymnastics, khona-ke ungakwazi ukweqa lesi sinyathelo futhi uye ekuthuthukisweni kwebhuloho ukusuka endaweni yokulala nokuma. (kulandela izihlokwana ze-athikili). Kodwa uma umzimba wakho ungakalungeli ibhuloho eligcwele, sincoma ukuthi ugcwalise ezinye izivivinyo zokulungiselela ukuze uthuthukise ukuguquguquka komgogodla nokuqinisa imisipha ye-corset.

1. Isimo seSphinx

I-Sphinx ingenye yezivivinyo ezingcono kakhulu zokuthuthukisa ukuguquguquka kwe-back, kuyilapho kulula kakhulu ukuyifunda. Lala ngesisu, welule unyawo bese uphakamisa ingxenye engenhla yomzimba elele engalweni. Isisu kanye nomzimba wonke ongezansi kulele phansi. Susa amahlombe emuva, uhlanganise i-shoulder blade. Zizwe ukuchezuka eMnyangweni womgogodla, ungajikijeli ikhanda emuva. Bamba endaweni ye-Sphinx, imizuzwana engu-40-45, phinda amasethi angu-2-3.

2. Icobra pose

Ukuguqulwa okuyinkimbinkimbi kakhulu kwe-Sphinx yi-Cobra pose. Kulo msebenzi ngeke uncike ezingalweni zakho nasezintendeni zezandla. Ngenxa yalokhu, ukuphambuka ngemuva kuyanda, okusho ukuthi ukuvivinya umzimba kwenziwa nge-amplitude enkulu. I-Cobra iwumsebenzi oyisisekelo wokuthuthukisa ukuguquguquka kwengemuva, futhi izokusiza ukuthi ufike ebhulohweni ngokushesha. Bamba i-Cobra pose imizuzwana engu-40-45, phinda amasethi angu-2-3.

I-3 Ibhokisi

Uma uqiniseka ngokwenza i-Cobra pose, lokhu kuvivinya kungase kube nzima. Qhubeka ulele ngesisu, izandla zihlezi phansi. Yenza ukugoba emuva bese ugoba amadolo akho. Umsebenzi wakho ukuthinta ikhanda kuye ezinzwaneni ezinyaweni. Ungaxoshi intamo eningi, emuva, ukunyakaza kufezwa ngokuphambuka emgodleni we-thoracic kanye ne-lumbar. Zama ukuhlala kule pose imizuzwana engu-20-30, phinda amasethi angu-2-3.

4. Ukusonteka kwenja ebheke phansi

Yima enja ebheke phansi. Bamba isandla sokudla ithole kwesokunxele noma iqakala, ukusonta eMnyangweni womgogodla. Khulisa umgogodla kusuka ku-coccyx kuya kumqhele. Ukusabalalisa umthwalo ngokulinganayo kuzo zombili izinyawo, i-pelvis ihlala imile. Uma ungenalo ukwelula okwanele, bese ugoba amadolo akho noma uphakamise izithende zakho phansi. Bamba lesi simo ukuze ukhululeke emuva imizuzwana engu-30-45 bese ushintsha izinhlangothi. Phinda umsebenzi ohlangothini ngalunye amasethi ama-2.

5. Ukugoba ngemuva

Lala ngesisu, izingalo zelulele nomzimba. Phakamisa umzimba wakho ongaphezulu phansi, ugobe ngemuva. Izinyawo ziphansi, izandla zihlehliswe. Ungalahli ikhanda lakho emuva, bheka phambili. Qaphela ukuthi ukuphambuka akwenziwa kuphela nge-lumbar, kodwa futhi ngomgogodla we-thoracic (maphakathi nomhlane).

Zonke izinhlobo zokuphambuka, ezenziwa zilele esiswini, ziyithuluzi elihle kakhulu lokukhulisa ukuguquguquka komgogodla nokuqinisa imisipha ye-corset. Ukuphambuka okunjalo kungenziwa ezinguqulweni ezihlukahlukene, kuhlanganise nezandla ngemuva kwekhanda, izandla ngemuva, nezandla ezihlukanisiwe eceleni.

6. Isimo sikaSuperman

I-Superman pose iphinde ithuthukise ukuguquguquka komgogodla futhi iqinise ngokuphelele imisipha yangemuva. Lala ngesisu, izingalo zelulelwe phambili. Ngesikhathi esifanayo phakamisa umzimba wakho ongenhla nophansi phezulu usuka phansi uphakamise isifuba sakho nezinqulu. Ungaguqi amadolo akho. Bamba i-Superman pose imizuzwana engu-20-30, phinda umsebenzi izikhathi ezingu-3-4. Uma usenzima ukwenza lo msebenzi, ungakwazi ukwehlisa okhalweni phansi futhi uphakamise ingxenye engenhla yomzimba kuphela.

7. Umkhuzi

Ukuzivocavoca ukubhukuda ngeke kukusize nje ukuthi ukhuphukele ebhulohweni, kodwa futhi uqinise ngokufanelekile imisipha yesisu nangemuva. Ukuze ulale ngesisu, izingalo zelulelwe phambili. Ngesikhathi esifanayo phakamisa ingalo yakho yesokudla nomlenze wesokunxele phezulu phezulu ngangokunokwenzeka, bamba le ndawo imizuzwana embalwa, bese ubuyela endaweni yokuqala. Phinda ukunyakaza okufanayo ngakolunye uhlangothi. Yenza amasethi angu-2-3 wezimpinda eziyi-10-12 ohlangothini ngalunye.

8. Ikati pose

I-Cat pose ingenye yezindlela zokuzivocavoca ezilula nezisebenza ngempumelelo zokuthuthukisa ukuguquguquka komhlane. Ukuze wenze giya ngawo wonke amane, amadolo nezintende ziku-Mat. Lapho uhogela umoya ubole kakhulu emuva esigabeni somgogodla, ngaphandle kokuhlunga intamo nomhlane. Ku-exhale, nxazonke emhlane wakho, uzwe ukuphumula emhlane wakhe. Phinda izikhathi ezingu-10 ngamasethi angu-2-3.

9. Izinyawo zokubamba kuzo zozine izinyawo

Lokhu kuwukuzivocavoca okulula okumile kahle kuthuthukisa ukuguquguquka komhlane futhi kuqinisa uhlelo lwemisipha yonke. Hamba ngezinyawo ezine, udweba ezandleni nasemadolweni. Phakamisa umlenze wakho wesokunxele ogobile phezulu nesandla sakho sokudla ngemuva kwekhanda lakho. Bamba isandla ukuze uthole unyawo, ugobe umgogodla. Intamo zama ukungacindezeli. Bamba i-pose imizuzwana engu-20-30, uzama ukwandisa ukuphambuka emgodleni we-thoracic. Phinda ukuzivocavoca ngamasethi ama-2 ohlangothini ngalunye.

10. Ukuma komnsalo

I-Bow pose ingenye yezivivinyo ezingcono kakhulu zalabo abafuna ukukhuphukela ebhulohweni. Uma usenzima ukwenza lo msebenzi, khona-ke ngamathuba aphezulu ibhuloho lekhwalithi ngeke lisebenze. Ukuze wenze i-bow pose ilale esiswini sakho, ugobe umhlane wakho, buyisela izingalo zakho futhi ubambe imilenze yamaqakala. Ukugoba okuphezulu, ukuphakamisa imilenze yakho nesifuba phansi. Isisindo somzimba sidluliselwa esiswini. Bamba i-bow pose imizuzwana engu-20-30, phinda izikhathi ezingu-2-3.

11. Ukuma kwekamela

Guqa ngamadolo, umzimba uqonde, izandla zihambisana nomzimba. Gcoba umhlane wakho, bamba unyawo. Khululeka intamo yakho, ungaphonsi okuningi emuva. Ukutsheka kungenxa yokugoba ngemuva. Bamba i-pose yekamela imizuzwana engu-30-40, phinda izikhathi ezingu-2-3.

12. Ukuma kwetafula

Ukuma kwetafula kuwumsebenzi omuhle wokulungiselela ukwenziwa kwebhuloho. Lokhu kuwukuzivocavoca okuqinile kuqinisa imisipha, kuvula isifuba namajoyini ehlombe, ngaleyo ndlela kusize ukulungisa umzimba ebhulohweni. Ifinyeleleka kakhulu nakubaqalayo. Ukugijima hlala ezinqeni, imilenze yelulelwe phambi kwakho, izingalo zihambisana nomzimba. Ukuncika entendeni yesandla sakho, phushela phezulu i-pelvis, ithanga nomlenze ophansi wakha i-engeli engakwesokudla, isisindo somzimba sidluliselwa ezingalweni nemilenze eqondile. Bamba endaweni yetafula imizuzwana engu-30-40, phinda izikhathi ezingu-2-3.

13. Ukuma umdlwane

Lokhu kuvivinya kungase kubonakale kuyinkimbinkimbi ekuqaleni, kodwa kulula kakhulu ukuyifunda. Ukuze wenze ukuma komdlwane guqa ngamadolo, ugobe umhlane wakho, ulale ubeke isifuba sakho phansi, izandla zidonsele phambili. Cabanga ukuthi udinga ukukhasa ngaphansi kwenduku ephansi. Yenza ukuchezuka okuhle emgogodleni. Bamba ukuma imizuzwana engu-30-40, phinda amasethi angu-2-3.

14. Isimo se-half-bridge

Lala ngomhlane, imilenze igoqe ngamadolo, izingalo zihambisana nomzimba. Ncika ezandleni futhi uphakamise i-pelvis phezulu, ugobe endaweni ye-thoracic kanye ne-vertebral yomgogodla. Umhlane ongenhla, intamo, ikhanda, izandla nezinyawo kuhlala phansi. Ukuma kwe-half-bridge kuwumsebenzi oyisisekelo wokulungiselela walabo abafuna ukukhuphukela ebhulohweni.

15. Ibhuloho ku-fitball

I-Fitball iyithuluzi lezemidlalo elithengekayo elizokusiza ukuthi ungene ebhulohweni. Lala ngemuva kwe-fitball, izingalo nemilenze kuphumule phansi, ulingisa ibhuloho lakudala. Lokhu kuvivinya umzimba akusizi kuphela kulabo abafuna ukufunda ukuvuka ebhulohweni, kodwa ukuthobisa umhlane wakho ngemva kosuku olunzima. Bamba lesi sikhundla imizuzwana engu-45-60.

Ukuma komzimba lapho wenza ibhuloho ku-fitball kuzoncika kakhulu esilinganisweni sobude bakho nobubanzi be-fitball. Lungisa indawo ukuze ube indawo enethezekile kanye nokuchezuka komgogodla.

Indlela yokukhetha i-fitball

16. Isimo sengane

Ukuma kwengane kuyinto efiselekayo ukwenza ngesikhathi sokuzivocavoca ukuthuthukisa ukuguquguquka kwengemuva, futhi nangemva kokukhishwa kwebhuloho. Lo msebenzi ususa umthwalo eMnyangweni womgogodla futhi usize ukukhulula umhlane. Bamba ukuma kwengane imizuzwana engu-30-40 bese uqhubeka nomsebenzi olandelayo. Kwanele ukuthatha ukuma kwengane kanye emizuzwini emi-4-5, kodwa ungakwenza kaningi uma uzwa isidingo.

Uma umusha emdlalweni, bese ulandela izivivinyo ezingenhla amasonto angu-2-3 (izikhathi ezingu-4-5 ngesonto) ngaphambi kokudlulela ekusebenzeni kwebhuloho. Ungazami nje ukukhuphukela ebhulohweni, uma ungazethembi ngamakhono abo. Ukunyakaza okungahambi kahle kungabangela ukulimala emhlane ongakulungele.

Ibhuloho elisuka endaweni ethambekele

Uma wenza lezi zivivinyo ezingenhla nge-amplitude enhle, ungaya ngokushesha ukuyokwenza ibhuloho usuka endaweni ethambekele. Ukuguquguquka okuhle kwemvelo komhlane, ukudlula ezemidlalo noma iminyaka yobudala kukunikeza inzuzo ekusebenzeni kokuzivocavoca kwe-gymnastic.

Ulenza kanjani ibhuloho ukusuka endaweni ethambekele:

1. Lala ngomhlane, guqa amadolo akho.
2. Izintende zezandla zibekwe eduze kwekhanda, izindololwane ukuze zibheke ophahleni.
3. Ku-exhale, finyelela phezulu, uphushe i-pelvis yakho futhi uqondise ngokugcwele izindololwane.
4. Uma uzwa ukuthi ukugoba okulandelayo akukwazi ukubamba ukuma komkhawulo.
5. Mhlawumbe ulungise isikhundla semilenze, ubeke unyawo eduze kwezandla.
6. Yehla kancane phansi endaweni yayo yasekuqaleni, ngaphandle kokunyakaza okungazelelwe.
7. Ukuze uqale, bamba ibhuloho imizuzwana engu-5-10, kancane kancane ukwandisa isikhathi kuze kufike kumasekhondi angu-30-60.

Okubalulekile ukwazi ngebhuloho:

• Uma ugijima ibhuloho lisakaza umkhombe ezizungeze umgogodla. Lokhu kusho ukuthi akufanele ugobe kuphela emgogodleni we-lumbar, kodwa esifubeni.
• Ukuze uphambuke emgogodleni we-thoracic udinga ukwelula isifuba sakho phambili. Lokhu kuzosiza ekunciphiseni ingcindezi emgodleni we-lumbar futhi kusabalalise kahle umthwalo emgogodleni.
• Zama ukunciphisa kancane kancane ibanga phakathi kwezandla nezinyawo zakho ukuze ibhuloho kwaba nezimo futhi amplitude.
• Ibanga elincane phakathi kwezandla nezinyawo, ibhuloho liyoba elizinzile.
• Ngesikhathi sebhuloho, bheka phezulu ophahleni, hhayi phansi, ungadali ukungezwani entanyeni.
• Lapho wenza ibhuloho, izingalo zakho kufanele ziqondiswe ngokugcwele, ngakho-ke okokuqala kunconywa ukwenza lo msebenzi phambi kwesibuko ukuze ulawule ukufaneleka kokuqaliswa.

Qhathanisa ukwenza okulungile nokungalungile:

Akunconywa ukukhuphukela ebhulohweni:

• Ngesikhathi sokukhulelwa futhi ngokushesha ngemva kokuzalwa
• Ebukhoneni be-hernia
• Uma unezinkinga nge-blood pressure kanye ne-cardiovascular system
• Ezifweni zamehlo ngenxa yokwanda kwengcindezi ye-ocular
• Ngesikhathi sokubhebhetheka kwezifo zomgogodla
• Ngemva kokudla (ngaphakathi kwehora) futhi ngokushesha ngemva kokuvuka
• Kungcono ukuthi ungami ebhulohweni ngaphandle kokufudumala nokusebenza komzimba

Uma uzwa ubuhlungu beqolo lapho wenza ibhuloho, kungcono ukuyeka umkhuba walo msebenzi. Qhubeka nokusebenza ekuqiniseni iqolo futhi uthuthukise ukuguquguquka kwakhe ngokwenza isethi yokuzivocavoca kusukela ekuqaleni kwesihloko. Kancane kancane umzimba wakho uzolungela kangcono ukwenza ibhuloho lekhwalithi.

Izivivinyo eziphezulu ezingu-30 zomgogodla wezempilo

Ibhuloho elinemilenze eqondile

Kukholelwa ukuthi ibhuloho elinemilenze eqondile iphephile ngemuva. Lesi sikhundla siqinisekisa ukusatshalaliswa komthwalo ofanayo eMnyangweni womgogodla, kuveza kangcono umgogodla we-thoracic futhi kunciphisa ingcindezi emhlane ophansi. Kodwa-ke, kulesi sikhundla kuzoba nzima ukusebenzela ukunciphisa ibanga phakathi kwezandla nezinyawo zakho ukuze uthole ibhuloho eliguquguqukayo.

Sincoma ukuthi uzame izinketho ezahlukene zokuma kwezinyawo futhi ubheke imizwa ngemuva. Ungakhohlwa ukuthi ukusabalalisa okufanayo komthwalo kanye nokuphambuka ku-thoracic (hhayi i-lumbar) udinga ukwelula isifuba sakho phambili.

Njengoba ungakwazi inkimbinkimbi ibhuloho?

Uma ume ngokuzethemba ebhulohweni, ungafaka inkimbinkimbi ukuqaliswa kwayo. Sikunikeza ukuguqulwa okuningana kwebhuloho, okubandakanya imisipha eyengeziwe futhi kuzokusiza ukuba udlulele ngalé kwamakhono alo.

1. Ibhuloho ku-tiptoe

Ibhuloho emagobolondweni amaqanda - lokhu kuyindawo enzima kakhulu ukusuka endaweni yokubuka gcina ibhalansi nomthwalo emisipha yemilenze. Lesi sikhundla sizokusiza nakakhulu ukusebenzisa imisipha yengxenye yomzimba engezansi ngesikhathi sebhuloho, kufaka phakathi ama-adductors, ama-quads nama-glutes.

2. Ibhuloho elinomlenze ophakanyisiwe

Ukuze wenze lokhu kuguqulwa kwebhuloho donsela umlenze oqondile phezulu. Ubunkimbinkimbi besikhundla ukubamba ibhalansi ezithweni ezintathu, esikhundleni sezine ezijwayelekile.

3. Ibhuloho ngesandla-unyawo

Inguqulo eyinselele nakakhulu yokugcina ibhalansi ebhulohweni ukubamba isandla esiphambene nonyawo. Lolu khetho luwusizo ukuzijayeza kulabo abafuna ukuthuthukisa umuzwa wokulinganisela nokuxhumana, kanye nokwandisa ukuguquguquka kwemuva.

Qaphela! Yenza lo msebenzi kuphela uma uqiniseka ngokugcwele ngamakhono abo noma ngenethi yokuphepha yomunye umuntu ukulahlekelwa ibhalansi nokuwa.

4. Ibhuloho eliguquguquka kakhulu

Le nguqulo yebhuloho ingafinyelelwa uma uzonciphisa kancane kancane ibanga phakathi kwezinyawo nezandla. Yiqiniso, lesi simo ebhulohweni asitholakali kuwo wonke umuntu. Kodwa uma unokuvumelana nezimo okuhle kwemvelo kanye nesikhathi esidlule sokuzivocavoca, ibhuloho eliguquguqukayo kakhulu uzokwazi ukulenza.

Ibhuloho elisuka endaweni yokuma

Uma ungafuni ukuma lapho, isinyathelo esilandelayo esiya ekuthuthukisweni okugcwele kokuzivocavoca kwebhuloho ukufunda ukuthi ungangena kanjani kulo usuka endaweni yokuma.

Iya ekuthuthukisweni kwebhuloho kusuka endaweni yokuma kungenzeka kuphela uma uqiniseka ukwenza ibhuloho kusuka endaweni yokuqamba amanga. Uma ibhuloho lakho elisuka endaweni yokulala lingagcini ngokusimama noma ungaziqondi kahle izingalo futhi uvule isifuba, qhubeka ulandela ukuhola kokuzivocavoca futhi uthuthukise isikhundla somzimba ebhulohweni.

Isigaba sokuqala: ukuchezuka odongeni

Yima ufulathele ubheke odongeni buqamama naye. Izinyawo zihlukene ngobubanzi behlombe, izingalo ziphansi, izithende zicindezelwe ngokuqinile phansi. Imisipha yesisu, amathanga nezinqe kuyaqina. Ngokuphefumula okulandelayo ncika emuva, beka izandla odongeni. Bamba lesi sikhundla imizuzwana engu-15-30. Suka odongeni bese ubuyela endaweni yokuqala. Ungazama kancane kancane ukwehla, ukwandisa ukuphambuka emgogodleni.

Isinyathelo sesibili: vala udonga

Ngemuva kokuzijwayeza okwanele izivivinyo zangaphambilini, lapho ngaphandle kokwesaba uncika ngokusekelwa, uya odongeni lwebhuloho. Yima ufulathele ubheke odongeni buqamama naye. Njengasekuvivinyweni kwangaphambilini, uncika emuva, ubeke izandla odongeni. Hamba kancane odongeni uye phansi.

Okokuqala nje ungakwazi ukwehlisa udonga ubuyele endaweni yalo yokuqala, uma unobunzima noma ungakhululekile. Umkhuba oqhubekayo webhuloho odongeni uzokuvumela ukuthi wenze lo msebenzi ngokuzethemba kakhulu isikhathi ngasinye. Kancane kancane suka odongeni futhi uyisebenzise njengesipele kuphela.

Isigaba sesithathu: ibhuloho elinenethi yokuphepha

Kulo msebenzi uzodinga ilungu lomndeni noma umlingani ozokwazi ukubiyela. Cela i-belayer ukuthi ikusekele okhalweni, futhi isandla sesibili sibambe isisu. Enqubweni yokuthuthukiswa kokuma kwebhuloho, kubaluleke kakhulu ukunqoba ukwesaba lapho uncika emuva ebhuloho. Kungaba kuhle uma i-belayer izokusiza kunoma yisiphi isigaba sokuphambuka ebhulohweni, futhi esigabeni sokubuya ukusuka ebhuloho ukuya ekumeni.

Isigaba sesine: ibhuloho elinesihlalo

Lesi senzo sizokusondeza nakakhulu ekusebenziseni ngokuzethemba kwebhuloho usuka endaweni yokuma. Ukuze uyiqhube uzodinga isihlalo esizinzile noma usofa. Kulo msebenzi, kubalulekile ukuqonda ukuthi ukuphakama kwesihlalo, kulula ukukhuphukela ebhuloho. Ngakho-ke ungaqala izivivinyo zokuzijwayeza ngosofa ophakeme futhi uqedele ithebula eliphansi noma ipulatifomu.

Isinyathelo sesihlanu: ukuma kwebhuloho

Ngemva kokuqeda zonke izivivinyo ungadlulela ebhulohweni usuka endaweni yokuma. Landela ibhuloho kancane, ulawule konke ukunyakaza. Zama ukubheka phansi phakathi kwezandla zakho ukuze ubone phansi. Isikhathi sokuqala kungaba nzima ukubuya usuka ebhulohweni uye endaweni yokuma, ngakho-ke sincoma usizo lwe-belayer noma ukuncika odongeni.

Ukuze uzizwe uqiniseka ngokwengeziwe ezinyathelweni zakuqala of self-run ibhuloho, futhi wazibeka ngaphansi komcamelo emuva. Uzoba lula ngokwengqondo ukwehlela ebhulohweni, uma uzokwazi lokho zivikele ekuweleni phansi kanzima.

Ungasheshi futhi uphoqe umthwalo ohlelweni lokuthuthukiswa kwebhuloho. Lokhu kuwumsebenzi onzima kwabaqalayo, ngakho-ke yiba nesineke futhi uzilungiselele ukuzijwayeza okuvamile, uma ufuna ukukhuphukela ebhulohweni ukusuka endaweni ejwayele nokuma.

Bona futhi:

• Ungafunda kanjani ukubamba kusukela ekuqaleni, izivivinyo namathiphu
• Ungakhetha kanjani izicathulo ezigijimayo zokufaneleka: amathiphu + imodeli engcono kakhulu
• Ungawakhetha kanjani ama-dumbbells: amathiphu, amanani + ukukhethwa kokuzivocavoca

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