Futhi Yazi n Njenge: Indiza Phela
Uhlobo Lokuhamba : Ukuma, Ukulinganisela
Izinzuzo : Ukuqinisa imilenze, ngcono ibhalansi namandla okuqala .
Imiyalo:
1. Qala ku- Warrior I ngonyawo lwakho lokunene. Letha izandla zakho ezinqulwini zakho.
2. Hlela phambili ukuletha isisindo sakho enyaweni lwakho lokunene. Gcina ibhande lakho lesokunxele ligobile njengoba uthayela unyawo lwakho lwesobunxele uphansi phansi ngezinyawo.
3. Lungisa umlenze wakho wokunene bese uqhubeka nokuletha isibhamu esendaweni efanayo. Sebenzisa i-torso yakho iya phambili ukuze ulinganisele ukulinganisela umlenze wakho wesokunxele uphakamise futhi ulandele emuva ngqo. Ekugcineni, kokubili i-torso nomlenze wesokunxele zizofana nendawo phansi ngesikhathi esifanayo.
4. Gcina intamo ikhululekile, njengokungathi ukwandiswa kwemvelo komgogodla. Lokhu kusho ukuthi ubukeka bakho buhlala phansi.
5. Gcina kokubili izinga lezintambo bese ukhomba phansi uma usondeza ngokugcwele umlenze wakho wesobunxele. Izindebe ezingakwesobunxele zivame ukufuna ukulala ukuze uqhubeke uzikhomba phansi. Izandla zakho ezinqulwini zakho zingakusiza uzizwe lokhu.
6. Flex ngakwesokunxele futhi ugcine izinzwane ezikhomba phansi. Bamba iqhaza ngemisipha yomlenze wesobunxele.
7. Faka izandla zakho ezinhlangothini zakho uma usulungile.
8. Phonsa umlenze wakho wokunene ukuze ubuyele ku-Warrior I. Phinda ubeke olunye uhlangothi.
Amathiphu wabaqalayo:
1.
Yenza umdwebo odongeni. Ungase ubhekane nodonga futhi ulethe izingalo zakho ezihanjiswe phambi kwakho ngezandla zakho odongeni noma uphenduke bese uletha unyawo oluphakanyisiwe oludlulile odongeni. Noma ubani uzokunika ukuzinza okudingayo ukuze uhlasele izinyathelo zakho.
2. Bamba esihlalweni esikhundleni sokusebenzisa udonga.
Amathiphu Okuthuthukisiwe:
Zama enye inguquko yesandla.
1. Thatha izingalo ezithunyelwe phambi kwakho. Gcina i-biceps eduze kwezindlebe zakho ukuze izingalo zakho zihambisane nomlenze wakho wangemuva. Izandla zingakwazi ukuhlala ibanga lamahlombe noma ungaletha izintende zezandla ukuze uthinte.
2. Faka izandla ukuguqula isikhundla se-Namaste ngemuva kwakho.
3. Thatha izingalo zakho ngaphesheya njengendiza.