•  untoreh-ukukhanya

Uhlu lwami lokuzivocavoca umzimba

Lapho ngizizwa ngi-creaky, ngenza lezi.

Qala

Lezo engizenzayo “zifana ne-yoga” kodwa angilandeli lutho ngokukhethekile (inombolo inombolo yezikhathi zonke izivivinyo ezenziwa ngazo, ubuncane noma ubuningi kuye ngokukhetha komuntu siqu):

Phezulu naphansi

Ukuzungeza

Ngezandla zakho uphambane, izingalo zakho weluliwe futhi imilenze yakho squatting, wenze umbuthano ogcwele clockwise futhi counter-clockwise. (3-9)

Izindololwane eceleni

Izandla namahlombe

Imilenze isikwele

uncike ohlangothini olulodwa, welula umlenze wangaphandle ushelela isithende kuze kube yilapho unyawo lwakho lubheke phezulu. Umlenze wangaphakathi uthatha indawo eqondile, idolo licishe lithinte phansi futhi isithende siphakame phansi (ungacindezeli). (2-6)

Kumata athambile

Ukuzivocavoca okungezansi kufanele kwenziwe endaweni ethambile.

I-Pendulum ehlehlisiwe

Idolo elilodwa lithinta phansi, izandla ziwela ngemva kwekhanda lakho, qinisa umzimba wakho ukuze indololwane isondele edolweni ithinta phansi, (ungacindezeli). (3-6)

Ibhuloho

Izinqwaba

Imilenze namathanga

Isisu

Iziphetho

Umyalelo engiwubhalile yilowo engiwusebenzisa phakathi neseshini, nokho ngingahle ngiqede iseshini nge-aerobic (ngemuva kokuzivocavoca kwesisu), ngokuvamile ufuna ukuqeda ngokuzelula okuthile, ngakho-ke kulokhu imikhuba yami akufanele ituswe. . Isikhathi sonke ngokuvamile sithatha cishe isigamu sehora, akuvamile ukuba yimizuzu engama-45.

Khumbula ukuthi ukuvivinya umzimba kusiza ngesimo semizwa, umfutho wegazi, ukuqunjelwa, isiyezi ngenxa ye-oksijini ephansi nezinye izinto...ngakho-ke kubaluleke kakhulu futhi kuyindlela ehlukile kunezinye izinhlobo zemithi eqondile.

Khetha ukuzivocavoca esikhundleni samaphilisi uma ukwazi.

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