Tsala ucango lwebhari, udonga lwesakhelo socango lunyuswe uqeqesho lwamandla olutsala phezulu

Tsala ucango lwebhari, udonga lwesakhelo socango lunyuswe uqeqesho lwamandla lutsalele phezulu Umfanekiso obonisiweyo

Inkcazelo emfutshane:

bambelela eludongeni ngeendlela ezimbini;

Ufakelo olukhawulezayo;

Akukho kubetha, akukho monakalo eludongeni;

Umqheba owomeleleyo kunye nokhululekileyo.

Thumela i-imeyile kuthi

Iinkcukacha zeMveliso

Iithegi zeMveliso

Malunga nale nto

● HLAZIYA UYILO OLUQALA:

Akukho kugqobhoza / ukonyusa ukuphakama / ukuqiniswa kokuqina kobude obulungelelanisiweyo, xa utyhala ezantsi ubunzima, inkxaso yokhuseleko lweendlela ezimbini iqinile kwaye izinzile.

Iinkcukacha ezingakumbi

●UKUFAKA NGOKUKHAWULEZA KWIMIZUZWANA NJE eyi-30

UKUTSHINWA KWEZIKHIWO AMANQANABA AMATHATHU UKUZE UKHUSELEKILE NOKUTSHITSHWA NGOKUQINISEKILEYO:

Kuphuculwe uyilo lokutshixa igiya ezintathu, ukutshixa kunye noyilo oluchasene nokujikeleza, lutshixelwe ngokuqinileyo ukuze lukhuseleke.

Inyathelo loku-1

Isakhelo senkxaso sinamathele kumacala omabini ebha ethe tye

Inyathelo2

Qinisa isikrufu sokulungisa

Inyathelo lesi-3

Tsala phantsi isakhiwo sokukhusela esiphumayo

●UMPHATHI OWomeleleyo NOKUTHUMEKA:

Umbhobho wentsimbi otyebileyo owenziwe ngamanqanaba amaninzi omelele kwaye awuqhawuki, uyilo lokhuselo olunamaleko amaninzi, lomelele kwaye lukhuselekile, isipontshi esikwaziyo ukukrazula, izikhuseli zezandla ezijiyileyo ezingatyibilikiyo, yonke ibha ethe tye iseti yesipontshi, ukukrazuka komgangatho wangaphakathi, ukufunxa ukubila. umaleko wangaphandle.

●UBUDLA ONGAMDEDIYO KUNYE NOFAKELO ONGAPHANSI, BUNOKUFAKWA KWIMANDLA:

Ukuphakama okuphezulu kunye nokuphantsi kunokufakwa kwaye kusetyenziswe nangaliphi na ixesha kwaye ukuphakama akukhawulelwanga.

●YENZA IKHAYA NANI NAPHI NA NAPHI NA ZONKE IGYMS:

tsala phezulu/tyhala phezulu/yolula intambo/i-sit-ups;

●AKUKHO KUPITSHWA, AKUKHO KONAKALA UDONGA, KULULA UKWENZA KWI-4STEPS:

01--Qinisekisa ukuba ikhaya lakho likhetha ubungakanani bomgama omnye wofakelo lwekhaya;02--Qala jija iziphelo ezimbini zebar ethe tye ukuya kumgama ofanelekileyo uqinisa ibha ethe tye.Qaphela: Ibha ethe tye yibha ephakathi ejijekileyo eqinile!Qhubeka ujikeleza kwaye uqinise embindini, tshixa isitshixo de ube ungakwazi ukusijika;I-03--Inkxaso yokhuseleko lweendlela ezimbini, unamathele eludongeni kumacala omabini, qinisa umgcini wenkxaso;04-Emva kokuba amacala amabini esondele eludongeni, hlisa isibambo senkxaso yesakhiwo se-pop-up kwaye uxhase ngokuqinileyo ukhuseleko ngaphambi kokuba uhambe.

●IFANELE UFAKELO LWEDODA:

UDONGA LWESAMENTE/UCANGO LOKHUSELEKO/ UCANGO LWEMITHI OLISIDILIYO UCANGO/IHHOLA, UCANGO WEGLASI NOCANGO OLUNTU AWUSEBENZE.