Abaninzi bakholelwa ngokugqithiseleyo ukuba isalathiso esihle sinokuba ngabantu abancinci kuphela. Enyanisweni, ukuba unqwenela, unako ukuqonda i-twine yesiphambano, esineengongoma ezibalulekileyo ezinxulumene nobugcisa. Ukuqwalasela imigaqo yoqeqesho kunye nokwazi ukusetyenziswa okuyisiseko, unokufumana iziphumo ezilungileyo ngexesha elifutshane.
Yiyiphi iwele elula ngaphezu kwexesha elide okanye elingaphakathi?
Nangona bonke abantu bebodwa kwaye umntu ulula ukuwela, kwaye umntu omde udibanisa, ukhetho lwesibini lubonwa lula. Ukuze uyenze, umlenze omnye uqhubeka phambili, kunye nomnye umva. I-twin longitudinal iquka ukuhlulwa kweemilenze zombini ngeendlela ezahlukeneyo. Ezi ziintlobo eziqhelekileyo zeengcongolo ezicetyiswa ukuba zifunde ngoku, ngokuqala ngokukhetha okulula. Oogqirha bathi malunga nama-13% abantu abakwazi ukwenza i-twine ejikelezayo ngenxa yesakhiwo esikhethekileyo sokubambisana kwe-hip.
Ulungele i-twine
Uhlobo olulula kakhulu lokwenza i-cross twine kukuba iisokisi kufuneka ziphendukele phezulu kwaye amadolo afanele axelwe apho. Ukuchaza indlela yokuhlala ngokufanelekileyo kumtya ogqithisiweyo, kufuneka ukwazi ukuba ukhetho, xa iisokisi zeezinyo kunye needolo zikhangele phambili, oku kuchanekileyo kwaye kubonakala kunzima kwaye ufunde ukwenza oko akunako konke. Kubalulekile ukuba ubambe umva kwisithuba esicatyekileyo ngexesha le-twine.
Unokuhlala phi iwele?
Akunakwenzeka ukuchazela ngokuchaneka, emva kwexesha elithile kunokwenzeka ukuphumeza iziphumo ezilungileyo, kuba izinto ezininzi kufuneka ziqwalaselwe apha. Kubalulekile ukwazi indlela yokwelula i-twine ejikelezayo, kwaye uqwalasele into yokuba umntu wayeselula ngaphambili, yintoni ubudala bakhe, izinga lokuguquguquka kweethambo kunye nezigulane. Ukongeza, inani kunye neemeko zoqeqesho. Ixesha elingaphantsi okanye elingaphantsi kwexesha elifanelekileyo liinyanga eziliqela.
Uhlala njani kwi-cross strand?
Kukho uluhlu oluthile lwemithetho efuneka ukuba ithathelwe ingqalelo ngabantu abafuna ukufezekisa iziphumo ezilungileyo ekusaluleni.
- Yenza yonke imihla, kwaye mhlawumbi ngokuphindwe kabini: ekuseni nakusihlwa. Ukuba oku akunakwenzeka, qaphela ukuba ubuncinci obufunekayo kubasebenzi abane ngeveki.
- Ukutyelela kwi-twine ejikelezayo kufuneka kuqale ngokufudumala kunye nale njongo yokuzivocavoca kwe-cardio .
- Kulo gumbi apho uqeqesho luqhutyelwa khona, kufuneka lufudumale kwaye iinyawo zifanele zigqutywe, kwaye unokunciphisa umngcipheko wokunweba.
- Uqeqesho kufuneka lubandakanye inani elinganayo lokuzivocavoca kunye nesimo esiphezulu.
- Ukuze uhlale e-cross-strand, kubalulekile ukujonga rhoqo ukuphefumla kwakho. Bhala ngokukhulu, ngaphandle kokuphefumula.
Ukuzilolonga ukululalisa iwele
Kukho iindlela ezahlukeneyo zokusasaza, sincoma ukuba ubeke ingqalelo kwiimpawu ezintle kodwa ezinempumelelo:
- Qala nge "Butterfly", apho uhlala khona phantsi, uguqa imilenze yakho kwaye udibanisa inyawo. Bamba izithende ngokusondeza umzimba ngokusemandleni kwaye uqondise amadolo akho kumgangatho. Bamba ukuxhatshaza okukhulu kumzuzu.
- Ngomsebenzi olandelayo we-cross twine kufuneka uhlale phantsi uze unwebe imilenze phambili. Zilukele phambili uze ulungele iinyawo zakho. Bamba ubuninzi beemitha ezili-10.
- Squat i-half squats. Ukuvula iisokisi zakhe namadolo. Hambisa ubunzima emlenzeni omnye, kunye nomnye-uwuthabathele ecaleni, udonsa inzwane. Gubungela i-elbow egobileyo kunye nekrele lakho. Hlaziya i-pose ngomzuzu kwaye uphinde uphinde unye ngapha nangapha.
- Yima emadolweni uze uhlale phantsi phantsi ngezandla zakho. Beka amadolo akho kude kakhulu, kunokwenzeka ukuba bafanele benze i-angle efanelekileyo, baze bahambe kwiindawo. Hlalani kwi-pose malunga nesiqingatha somzuzu.
- Ukuhlala kuhlala kwandula imilenze eqondileyo, ekhomba iisokisi. Phambili phambili, ugcine umqolo wakho kwindawo echanekileyo. Injongo kukufikelela kumgangatho ngesifuba sakho.
Umatshini ochanekileyo we-twine
Kukho izicwangciso ezikhethekileyo ezikunceda ukuphucula ukunweba nokukufundisa ukuba uhlale kwiwele. Ngoncedo lwabo, unokulungisa utshintsho kunye nokunciphisa umngcipheko wokulimala. Kukho umfanisi we-twine ejikelezayo, evumela ukuqeqeshwa amanga, okubonelela ngokukhululeka kwemisipha, kwaye oku kuphucula umphumo woqeqesho. Kukho imodeli eyahlukileyo yala ma simulators, ahlukaniswe ngamaqela:
- Ipolisi elula . Ifowuni ifaka amabini amabini ahlanganiswe kwisibonda. Bayeke ukuvala ezimbini kwi-bar. Ukongeza, kukho umgca wokukhusela, ngoko unokuqhuba uqeqesho.
- Iifom . Ukulungelelanisa i-twine emzimbeni kunokwenziwa kwisakhiwo esibandakanya iindawo ezintathu. Ezimbini zazo zenzelwe imilenze, kwaye ziyimivalo yobude obufanayo, kwaye umgca wesithathu omfutshane ufakwe phakathi kwabanye ababini kwaye unokutshintsha isantya sokwaluleka.
- Gqiba umzuliso we-simulator p. Ifowuni inezihlalo kunye negumbi. Uyilo lunezikhundla ezininzi zokumisela kunye nemilenze ifakwe kwiindawo ezininzi. Isixhobo esiphambene nesiphambano sinzima kwaye sininzi.
Uhlala njani kwi-twine ngeveki?
Abantu abaninzi, besenza ulula, balindela iziphumo ezikhawulezayo, kodwa kuyafaneleka ukuba bazi ukuba akunakwenzeka ukuhlala kwiwele emva kweveki yoqeqesho kunye nokuba inyanga ukuyenza ayiyi kusebenza. Ubungqina obuhle kakhulu kubantu abanempilo emihle yimizimba yeeveki ezi-5-6. Kukho iingcebiso ezininzi ukusuka kubaqeqeshi malunga nendlela yokuhlala ngokukhawuleza kwi-twine-cross:
- Kubalulekile ukwenza utshintsho kwisondlo, ukhetha iimveliso zeprotheyini zondlo, okumele kube ngu-2.5 grams kilogram yesisindo somzimba.
- Ku luncedo ukusebenzisa iimveliso eziphucula imeko yamalungu, kwaye ezi zizo ziqukethe i-gelatin: i-jelly, ibanda , i-cartilage njalonjalo.
- Ungazibopheli kwimithwalo enzima, uze uphulaphule iimvakalelo emzimbeni wakho kwaye akukho nzakalo eyoyikisayo.