Ngokwengxelo yeFront Office Sports nge-13 kaMatshi, inani lilonke labadlali begalufa kwihlabathi lifikelele kwi-66.6 yezigidi, ukwanda kwe-5.6 yezigidi xa kuthelekiswa no-2017. Phakathi kwabo, abadlali begalufa ababhinqileyo baba lelona qela likhula ngokukhawuleza.

Iinkxalabo zempilo kunye neemfuno zentlalo ziqhubela abafazi abaninzi ngakumbi kwigalufa.Nokuba kukufuna ubomi obusemgangathweni okanye ukuziva ungowesangqa, ubuhle kunye nokuzola kwegalufa kunomtsalane ohendayo kwabasetyhini.

Xa kuthelekiswa notyando lokuthambisa lwezonyango, igalufa icokiseke ngakumbi ekubumbeni umoya kunye nokuguqula umzimba.Olu hlobo lophuculo oluvela ngaphakathi luvela kwinto yokuba igalufa ayingomdlalo nje wokuzonwabisa wangaphandle, kodwa ikwayinkcubeko yezemidlalo.

1. Swing, hamba, vumela abafazi babe nomzimba wethoni

Ngokusebenzisa umdlalo wegalufa we-4-iyure, ngaphezu kweyure ye-1 ukujonga ngokuthe ngqo kumgama, ngokufanelekileyo ukukhulula ukudinwa okubonakalayo okubangelwa iikhomputha kunye neefowuni eziphathwayo, kunye nokulinganisa i-swing posture, ukwenzela ukuba abafazi bakwazi ukuphepha ngokufanelekileyo umlomo wesibeleko kunye ne-lumbar spine.Deformation ukwenza iigophe zomzimba ezintle ngakumbi.Ukudityaniswa komthambo we-aerobic kunye ne-anaerobic kwindawo yendalo ingcono kakhulu kunokujinga njengemvula kwindawo yokuzivocavoca.Ngaphantsi kwesondlo sebha ye-oksijeni yendalo, umzimba kunye nengqondo yabasetyhini inokuhlanjwa ukusuka ngaphakathi ukuya ngaphandle.

2. Ukukhanya kwelanga kunye nendalo kuphucula umgangatho wobomi babasetyhini 

Ngokhuseleko olufanelekileyo lwelanga, iinzuzo zemidlalo yangaphandle ziya kudlula kakhulu ingcamango yabantu.Umoya omtsha uluncedo kwinkqubo yokugaya ukutya kwabasetyhini, uxinzelelo lwegazi, ukubetha kwentliziyo kunye neminye imiba.Ubungakanani bokukhanya kwelanga obufunyenwe ngexesha lokujikeleza kwegalufa lixhasa ukuphuculwa kwe-immune system, kunye nemithi eluhlaza, amachibi, iintyatyambo ... Ukukhathazeka kunye noxinzelelo olubangelwa ngumsebenzi kunye noxinzelelo lwentsapho, ukuze abafazi bafumane amava obomi obuphezulu.

3. Ukuhlalisana kunye nobuhlobo, ukuvumela abafazi ukuba babe kwisangqa

Njengophawu lwenkcubeko, igalufa ithwala isazisi sesangqa esithile.Ukuqokelelwa kwamaqela amabhinqa anemilinganiselo efanayo kwibala legalufa kuqhubekile nokwandisa ububanzi bezangqa ezinjalo.Ngokusebenzisa iikhosi zegalufa, imidiya yoluntu kunye nezangqa zabahlobo, baneenqobo zobuntu kunye nembono yobomi obugqithisiweyo bakhokela ubomi befashoni yabasetyhini bale mihla.

4. Ubuhle, uxolo, kunye nokuzithemba kwabasetyhini

 Inkcubeko ye-etiquette eyaqokelelwa kwigalufa kwiinkulungwane ichaphazela wonke umfazi othatha inxaxheba kwigalufa.

Igalufa ineseti epheleleyo yezithethe zenkcubeko, kanye njengoko isazi ngentlalo yabantu saseMelika uEmily Post sathi, “kwindlela yokuziphatha engaphezulu inemithetho nemigaqo emininzi, kodwa eyona njongo iphambili kukwenza umhlaba ube yindawo ezele bubomi bolonwabo, ukwenza abantu bangeneke. ."Lo mdlalo unika abafazi isimilo esihle kunye nokuziphatha, kwaye wenza ukuba abafazi babe noxolo kwaye bazithembe kunxibelelwano phakathi kwabantu.

Ukufunda kunika abafazi ulwazi kunye nokuzihlakulela, kwaye igalufa inika abafazi impilo kunye nokuzilimela.Oku kunokuba sisizathu sokuba abafazi abaninzi bathatha inxaxheba kulo mdlalo...