Ukususela ebuntwaneni, asizange sigcine amadolo, ngoku ngoku siwa phezu kwawo. Ubomi bomntu omdala, lo mdibaniso unikeza inkathazo eninzi, kuba kwikamva, kunokwenzeka ukuhlakulela i-arthrosis yamadolo, i-gymnastics apho kuyimfuneko ebalulekileyo yokugcina impilo. Nangona kunjalo, nangona ungayazi ukuxilongwa kwakho, kwaye uzive uvakalelwa ngamadolo akho, indlela efanelekileyo kukusebenzisa i-gymnastics ekhethekileyo.
I-Gymnastics yentlungu emadolweni ingahluka. Kuzo zonke iinketho, siya kuqwalasela into eyaziwayo ngokusebenza kwayo kunye nexesha elifutshane. Kuthatha malunga nemizuzu engama-3, kwaye emva koko konke unokukwazi ukuchitha imizuzu engama-3 ekuseni kunye nemizuzu emithathu ngokuhlwa kwimpilo yakho! Ngoko, makhe sijonge kwiindlela zokuzibandakanya zamadolo:
- Ukuhamba ngokufudumeleyo ngokukhawuleza - ubuncinane kwindawo.
- Emva koko, uye kwi-step-step-step-move of squat position, ehluke ukugubungela okwesibhakabhaka. Musa ukwenza lo msebenzi ngokukhawuleza!
- Yenza izikwere eziqhelekileyo - lo msebenzi uguqa ngamadolo kakuhle. Izindlela ezi-2 kuphela zaneleyo ngamaxesha angama-15.
- Emva koko uhlale phantsi ezintendeni, uze uye ngasekunene, uze uye ngasekhohlo kubo. Kwinqanaba ngalinye, phinda i-sit-ups ezili-10.
- Yenza i-squat ekhukhulayo emlenzeni omnye-kufuneka ihlise ngokukhawuleza, ngokuzithoba. Yenza amaxesha ama-10 ngomlenze ngamnye.
Abanye basebenzisa lo bunzima be-gymnastics ngamadolo onokubona kwividiyo ecetywayo-kuya kukunceda uqonde ubulumko bokusebenza. Kubaluleke kakhulu ukwenza ukuqeqeshwa ngokuchanekileyo - kuphela ke banikezela ngempumelelo. Ungakulibali ukuba ngaphambi kokuba wenze i-gymnastics kumadolo agule, kukufanele uxoxe nodokotela oya kuhlola kwaye ugqibe ukuba ngaba ufuna umzimba ngoku.