Umtsalane oyindoda, ngaphezu komlingiswa oqinileyo kunye nobuntu obukhethekileyo, kodwa kunye nokwahlulwa kumzimba ophilileyo kunye nokuma okuthe tye. Njengebhulorho edibanisa umzimba ophezulu kunye nomzimba ongezantsi, umgca wesinqe udlala indima ebalulekileyo ekubunjweni komfanekiso wonke.

Namhlanje, siza kwazisa iindlela ezi-6 ezilula nezisebenzayo zokuzilolonga ezinqeni ukukunceda ukuba ulolonge ngokulula umgca okhangayo esinqeni kubomi bakho bemihla ngemihla kwaye uthumele umtsalane okhethekileyo wamadoda!

1. Hlala: Lala ngomqolo wakho kwi-yoga mat, unqamle izandla zakho phambi kwesifuba sakho, kwaye ugobe iinyawo zakho kunye. Sebenzisa izihlunu zesisu ukuze uphakamise umzimba wakho ophezulu, ufikelele emadolweni, kwaye unciphise ngokukhawuleza. Le ntshukumo inokusebenzisa ngokufanelekileyo izihlunu zesisu kunye nezantsi, ukwenzela ukuba umgca wakho okhalweni uqine kwaye uqine.

Isenzo 2. Ukutyhala: Umzimba ukwindawo ethambekileyo, izandla zixhasa umhlaba, iinyawo kunye nomqolo ngqo. Ukugcina umzimba wakho kumgca othe tye, sebenzisa amandla engalo ukutyhala umzimba wakho uwunyuse uwuse phantsi ngokucothayo. Le ntshukumo ayisebenzi nje kuphela imilenze ephezulu kunye nezihlunu eziphambili, kodwa iphinda ikhulise ukuzinza komqolo ophantsi kunye nesinqe.

3. Ukuphakamisa umlenze wecala: Lala ngecala lakho kwi-yoga mat, uxhase intloko yakho ngengalo enye, ubeke enye ingalo phambi kwakho, kwaye wolule imilenze yakho kunye. Sebenzisa amandla esinqeni ukuphakamisa umlenze wakho ongasentla kangangoko unako, uze uwuhlise kancinci. Le ntshukumo inokujoliswa ekusebenziseni icala lezihlunu ezinqeni, ukwenzela ukuba umgca wakho okhalweni ube ne-dimensional emithathu.

Hambisa 4. I-Russian Twist: Hlala kwi-yoga mat iinyawo zakho zisuke emhlabeni kwaye ubambe ii-dumbbells okanye i-sandbag ezandleni zakho. Sebenzisa izihlunu zesisu ukujija umzimba wakho ophezulu kwicala lasekhohlo nasekunene, ngelixa ujikela ubunzima obubanjwe ngezandla zakho kwelinye icala. Le ntshukumo iya kubamba ngokupheleleyo isinqe kunye nezihlunu zesisu, kwaye wenze umgca wakho okhalweni ube nomtsalane.

5. Iplanga: Lala ngesisu izandla neenyawo zakho phantsi, ugcine umzimba wakho kumgca othe tye. Bamba esi sikhundla ungashukumi, usebenzisa amandla angundoqo wemisipha ukugcina uzinzo. Olu hambo luya kwandisa ngokufanelekileyo amandla emisipha yakho engundoqo kwaye wenze isinqe sakho sithe tye kwaye siqine.

Isenzo sesi-6. Ibhayisekile yomoya: Lala ngomqolo kwimathi yeyoga izandla zakho emacaleni kunye nemilenze kunye kwaye uthe ngqo. Sebenzisa izihlunu zesisu sakho ukuphakamisa imilenze yakho phezulu ngelixa ubambe umzimba wakho ungagungqi ezandleni zakho. Emva koko jika imilenze yakho iye kwicala lasekhohlo nasekunene ukulinganisa isenzo sokukhwela ibhayisekile. Le ntshukumo iya kusebenza ngokufanelekileyo isinqe kunye nezihlunu zesisu, kwaye wenze umgca wakho okhalweni uqine kwaye umile.

Ngokuziqhelanisa neentshukumo ezi-6 ezingentla, awukwazi ukwenza kuphela umgca okhangayo okhalweni, kodwa ukwandise amandla kunye nokuzinza kwemisipha engundoqo, kunye nokuphucula ukuqina komzimba jikelele.

Khumbula ukugcina ukuma okufanelekileyo kunye nokuphefumla ngexesha lokuzivocavoca ukuze ugweme ukulimala. Qhubeka uziqhelanisa, ndiyakholelwa ukuba uya kukwazi ukubonisa umtsalane okhethekileyo kunye nesimbo samadoda!