Ukufudumala ngaphambi kokuzivocavoca kuyisici esibucayi sokuzivocavoca okuphephile nokuphumelelayo. Ukufudumala okuhle akudingeki kube yinkimbinkimbi noma eyinkimbinkimbi, kodwa kudinga ukwandisa izinga lokushisa lakho eliyisisekelo futhi uthole igazi eligeleza emisipha oyisebenzisayo ngesikhathi sokuzivocavoca kwakho. Lokhu kuhlukile kuneseshini yokusabalalisa okuthunyelwe emsebenzini , okujwayele ukusetshenziselwa ukwandisa ububanzi bokuhamba ngokuzungezile okuhlangene nokusiza ukuphola ngemuva kokuzivocavoca. Isikhathi esilandelayo esivuthayo sokufudumala singasetshenziswa njengendlela yokuqala yokuqala ngaphambi kokuhlanganyela emidlalweni eminingi.
1 - Amaqhubu aphezulu Ahamba
Ukuhamba okulula okuhamba ngamadolo kuzokhulula izinkalo, amadolo, nezinyawo futhi uthole igazi lijikeleze. Qala ngezinyathelo eziyishumi, uphakamise amadolo phezulu ezinyaweni njengokuhamba kwakho. Jikela futhi wenze izinyathelo eziyishumi emuva kokuqala. Yenza enye futhi isethi futhi yengeze ukunciphisa okuncane esitebhisini sakho futhi uphuthukise umthamo wakho kanye nengalo yakho ukuze uphenduke kuze kube yilapho uzizwa sengathi igazi lihamba. Engeza ekugcineni usethe uma usuzwa unzima kakhulu.
2 - Ukuhamba Lunge Ngezikhali Phezulu
Ukuze wenze lokhu kuhamba okufudumayo, yenza ukuhamba okuhamba ngezinyawo eziyishumi, phambili bese ujikeleza futhi uhambisane nezinyawo eziyishumi emuva kokuqala. Ngesinyathelo ngasinye, kancane kancane wehla phansi emhlabathini ngomlenze wakho wempuphu, uvumela idolo ukuthi lithinte emhlabathini. Bamba isinyathelo ngasinye ngomzuzwana bese uqhubeka. Ngesethi ngayinye engeza ububanzi obuningi bokunyakaza ukuya ekude ubude nokujula. Uma ufuna ukwandisa ububanzi bezinyathelo nakakhulu, bamba izingalo zakho phezulu kwekhanda lakho njengoba uhlangana. Finyelela ngezandla zakho uphinde ungene emgodini.
3 - I-Skip ne-Twist Ukuzivocavoca
Ukungena nge-twist kunezela isivinini esisheshayo ku-efudumele-up kanye nokwengeza ukujikeleza kokunyakaza. Ukwehla ngokuzivocavoca kuhlanganisa imisipha yomgogodla kanye nomzimba ophezulu nephansi kunomusa futhi uhlelekile. Ukwenza kahle:
- Thola indawo yezinga elinekamelo elanele cishe lezingu-10 ezihamba phambili phambili.
- Qala ngokuhamba kancane kancane phambili (uhlangothi lwesihlanu), ume bese ujika.
- Ukuze ubuye ngamunye weqa, kancane kancane wengeze amandla engeziwe futhi i-twist enkulu ekuhambeni kwakho.
- Qhubeka ukwengeza ukuguqa kwengalo egcwele futhi uqhube amadolo akho ngaphezulu.
- Okokugcina, engeza i-torso efana nesithonjana sebhola uDavid Beckham ubonisa esithombeni. Thatha ukuqhuma okugcwele, ukushayela amadolo akho phezulu futhi izingalo zakho emzimbeni wakho kuhla olugcwele lokunyakaza.
- Gcina ukunyakaza kwakho kube bushelelezi futhi kulawulwa, hhayi ukuthungatha. Gxila emzimbeni wakho oyisisekelo kanye nesisu ukuze uthole okuningi kulokhu okufudumala kulo msebenzi.
4 - Side kuya Drills Side
Izindwangu zamasondo namadolo akumele zikhishwe ngesikhathi sokushisa okufudumele, ngakho engeza ezinhlangothini eziningana kuya ezinyathelweni zecala noma weqa ukuze uzifudumise. Ungasebenzisa ama-drill esiteji noma wenze ezinye izinyathelo ezingezansi ezilula. Thatha ijubane ukusuka ekuhambeni ohlangothini kuya kwesokunxele ukuze weqe ngokusetha ngayinye. Ungakwazi futhi ukwenza i- lateral band ukuhamba umzimba ukuze uthole imfudumalo ejulile noma usebenzise isimiso sokwenza umsebenzi we- glute uma uhlala kakhulu emini.
5 - I-Rump Rope
Intambo yokudonsa ingasetshenziswa kokubili ukuvivinya umzimba okuyisisekelo kanye nokuzivocavoca okugcwele. Ukuze usebenzise i-rope jumping njengengxenye yesimiso esilula esifudumele, qala ngesivinini esisheshayo, esinezinyathelo ezimbili. Lokhu kusho ukuthi ugxume phezu kwendophi bese uthatha ukuqhuma okuncane ngaphambi kokuba intambo ibuyele emuva. Uyothatha intambo kancane kancane futhi ungagxili phezulu noma ngokushesha.
Ukusebenzisa i-rope jumping kuloluhlelo olufudumalayo, gxuma kancane ngamasekhondi angu-30, uphumule imizuzwana engu-10 bese uqalela omunye umzuzu ngaphambi kokuthuthela emisebenzini elandelayo yokufudumala.