Ibhola lokufaneleka elingcono kakhulu | Abayi-10 abaphezulu ongahlala nabo futhi uziqeqeshe nabo

Yiqiniso, sonke sifuna ukuhlala sisesimweni, ikakhulukazi ngemva kwesikhathi eside sisekhaya futhi sisebenza ekhaya kakhulu.

Futhi awudingi ngisho nokwenza okungako; ungakwazi - ngisho noma usebenza usekhaya - wenze umzimba wakho uqine futhi uwugcine umuhle futhi uvumelana nezimo!

Kodwa futhi uma udinga ukujima okuhle, ufuna ukuzilolonga i-yoga noma i-Pilates… Konke kuqala ngokuhle ukuqina ibhola.

Kule post ngizokusa ku amabhola okuqina emhlabeni futhi ngikubonise amabhola ami aphezulu angu-10 okuqina.

Ibhola lami lokuqina elingcono kakhulu lilonke ibhola le-Rockerz Fitness. Kungani? Ngiwuthande ngempela umbala onsomi-nsomi, intengo ibikhanga futhi ngiyisebenzisa ngokwami, ngoba ngingumlandeli wangempela we-yoga ne-pilates!

Ngizokutshela okwengeziwe ngebhola lami engilithandayo maduzane, kodwa okokuqala ake ngikutshele ukuthi yini okufanele uyibheke lapho ukhetha ibhola lakho lokufaneleka.

ibhola elihle kakhulu lokuqina	Isithombe
Ibhola lokufaneleka elingcono kakhulu lilonke: ibhola le-Rockerz Fitness	(buka izithombe eziningi)
Ibhola lokufaneleka lebhajethi elingcono kakhulu: Gxila Ibhola lokuzivocavoca umzimba	(buka izithombe eziningi)
Ibhola lokufaneleka eliphelele kakhulu: Isethi Yokufaneleka Ye-Tunturi	(buka izithombe eziningi)
Ibhola elingcono kakhulu lokufaneleka elincane: Thera Band Pilates Bal	(buka izithombe eziningi)
Ibhola elingcono kakhulu lokufaneleka elinesihlalo: I-Flexisports 4-in-1	(buka izithombe eziningi)
Ibhola elingcono kakhulu lokuqina: Ukufaneleka kwe-Schildkröt	(buka izithombe eziningi)
Ibhola lokuqina elinesisindo esihle kakhulu: Ibhola le-Sveltus Medicine	(buka izithombe eziningi)
Ibhola elingcono kakhulu le-Crossfit lokufaneleka: Slam ibhola	(buka izithombe eziningi)
Ibhola elingcono kakhulu leMithi yokufaneleka: I-Tunturi Medicine Ball	(buka izithombe eziningi)
Isethi engcono kakhulu yebhola elincane le-Pilates: I-DuoBakersport	(buka izithombe eziningi)

Umhlahlandlela wokuthenga amabhola okuqina - yini oyinakayo?

Yazi ukuthi uzolisebenzisela ini ibhola lokuqina ngaphambi kokulithenga.

Ngamabhola amaningi okuqina ungenza izivivinyo ze-yoga ne-Pilates, futhi ungasebenzisa lokhu 'njengesihlalo sedeski' esiqinisa imisipha, njengoba ngenza!

(Ngakho-ke uma unjengami, umuntu ochitha isikhathi esiningi phambi kwekhompyutha: lokhu KUFANELE UBE NALO!)

Kodwa kukhona nezinye izinhlobo zamabhola okuqina: cabanga njengesibonelo samabhola amancane okuqina ukuze uqeqeshe izandla zakho ezikhathele kanye namabhola esindayo 'Umuthi' ukuze ululame ekulimaleni noma ukuqeqesha amandla.

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Ku-top 10 yami uzophinde uhlangane nebhola elipholile le-Crossfit.

Amaphuzu okufanele uwanake uma uthenga ibhola lokuqina ami kanje.

Ububanzi bebhola (qaphela ubude bakho)

Ubude bomzimba/ububanzi:

• Kufika ku-155 cm = Ø 45 cm
• Ukusuka ku-155 cm-165 cm = Ø 55 cm
• Ukusuka ku-166 cm-178 cm = Ø 65 cm
• Ukusuka ku-179 cm-190 cm = Ø 75 cm
• Kusukela ku-190 cm = Ø 90 cm

Injongo

Yini ofuna ukwazi ukuyenza ngayo, mhlawumbe ngaphezu kwento eyodwa? Noma ungathanda iqoqo lamabhola okuqina ukuze ube nebhola elifanele kulo lonke uhlobo lokuqeqeshwa?

Izinga lezemidlalo

Ingabe ibhola liyahambisana nezinga lakho futhi ungakwazi ukufinyelela umgomo wakho ngalo? Cabanga, isibonelo, isisindo sebhola: esindayo, ukuqeqeshwa okujulile.

Okokusebenza

Ingabe ibhola kufanele lenziwe ngezinto ze-hypoallergenic? Ingabe ufuna ihlale isikhathi eside, noma ibambe kahle kakhulu?

isisindo

Isisindo sebhola sincike ekutheni uzokwenzani ngalo.

Ngebhola elihlezi, isisindo akusho lutho, nakuba kuhle uma kulula ukuphatha.

Ngebhola lomuthi noma ibhola le-Crossfit, isisindo sincike ekuzilolongeni. Ungase ufune ipheya yezisindo ezihlukene ukuze uzivocavoce ngokuphelele.

Amabhola okufaneleka angcono kakhulu abuyekeziwe

Uyabona, maningi amabhola okuqina ahlukene atholakalayo. Manje njengoba usuwazi kangcono okufunayo, manje ngizoxoxa ngamabhola engiwathandayo okufaneleka esigabeni ngasinye.

Ibhola lokufaneleka elingcono kakhulu lilonke: ibhola le-Rockerz Fitness

(buka izithombe eziningi)

Leli bhola elihle kakhulu le-Rockerz Fitness lenza izinjongo eziningi.

Ibhola lisetshenziselwa ikakhulukazi ukuqina kanye nokuzilolonga kwe-Pilates, ngakho uzophinde ulithole ejimini.

Kodwa ingabe uyafuna ukwenza izivivinyo zakho zokuqina ekhaya noma ungawi ngenkathi usebenza ekhaya?

I-Rockerz Fitness Ball ithuthukisa ibhalansi yakho futhi ngokuqinisekile nayo namandla phakathi nomsebenzi nezemidlalo futhi ingakunikeza ukubhucungwa kweqolo okumnandi.

Leli bhola lokuqina elilula lilungele ukuqeqesha isisu, imilenze, izinqe, izingalo nomhlane. Ibuye isetshenziswe kaningi ekubuyiseleni ukulimala.

Kuphinde kube yisixazululo esihle kwabesifazane abakhulelwe phakathi kwethu. Uma ungasakwazi ukuhlala ngokunethezeka phakathi nokukhulelwa kwakho, ungakwazi 'ukunyakazisa' kancane kuleli bhola ukuze uhlale uvumelana nezimo.

Leli bhola lenziwe ngokuthokozisa ukuthintwa, i-PVC evumelana nesikhumba kanye nezinto ze-hypoallergenic, engicabanga ukuthi ziyinhlanganisela enkulu!

Kulula ukufutha, futhi kuhle ukuthi isivalo sokuvala sivele sinyamalale ebholeni ngokwalo. Ngakho-ke ngeke uzizwe ngesikhathi sokusebenzisa.

Nawa amathiphu okukhulisa kahle ibhola lokuqina:

Iphampu yesandla kanye nekepisi eyengeziwe ifakiwe.

• Ububanzi: 65 cm
• Kubantu abanobude: kusuka ku-166 cm kuya ku-178 cm
• Inhloso: I-Yoga - I-Pilates - isihlalo sehhovisi - ukuvivinya umzimba - isihlalo sokukhulelwa
• Izinga Lezemidlalo: Wonke Amazinga
• Material: isikhumba-friendly futhi PVC hypoallergenic
• Isisindo: 1 kg

Bheka izintengo zamanje kakhulu lapha

Ibhola lokufaneleka lebhajethi elingcono kakhulu: Ibhola lejimu ye-Focus Fitness

(buka izithombe eziningi)

Ngebhola le-Focus Fitness Gym elivumelana nesabelomali ungenza zonke izivivinyo zokuqinisa imisipha kanye nebhola lokuqina le-Rockerz.

Nokho, le Focus Fitness Gym Ball inobubanzi obungu-55 cm futhi ngenxa yalokho ifanele abantu abadala abancane phakathi kwethu, kufika ku-1.65.

Lo bubanzi bubaluleke kakhulu uma ufuna ukuhlala ebhola, ngesikhathi somsebenzi noma ngesikhathi sokukhulelwa kwakho, kufanele ukwazi ukufinyelela ezinyaweni zakho kahle ukuze ugweme ukugoqa.

Kodwa futhi ungenza ukujima okugcwele ngayo, le vidiyo izokunikeza ugqozi:

I-Focus Fitness itholakala ngisho nangosayizi ongu-45 cm ububanzi, kodwa futhi ngo-65 no-75 cm ububanzi.

Cishe lizohlala kancane kunebhola le-Rockerz, kodwa uma ungalisebenzisi kakhulu ibhola, lokho ngeke kube yinkinga.

• Ububanzi: 55 cm
• Kubantu abanobude: Kufika ku-16m cm
• Inhloso: I-Yoga - I-Pilates - isihlalo sehhovisi - ukuvivinya umzimba - isihlalo sokukhulelwa
• Izinga Lezemidlalo: Wonke Amazinga
• Material: PVC
• Isisindo: 500 g

Bheka izintengo zamanje kakhulu lapha

Ibhola lokufaneleka eliphelele kakhulu: I-Tunturi Fitness Set

(buka izithombe eziningi)

Ungahlali nje ngokunethezeka ngemuva kwedeski lakho ngale Tunturi Fitness Set, kodwa futhi sebenzisa ibhalansi yakho namandla akho.

Futhi ngenxa yokuthi isethi enamabhendi okuqina angu-5 ifakiwe, ungaqeqesha kakhulu. (Amanye amabhola okufaneleka ohlwini lwami awafaki amabhendi okufaneleka!)

Lawa mabhendi okumelana anemibala yokuwahlukanisa kwelinye: Okuphuzi (Ukukhanya Okungeziwe) | Okubomvu (Okukhanya) | Okuluhlaza (Okulingene)| Okuluhlaza okwesibhakabhaka (Kunzima) | Mnyama (Okusindayo Kakhudlwana) futhi zenziwe nge-latex yemvelo.

Funda kabanzi mayelana nokuhlukahluka kwamabhendi okumelana ukubuyekezwa kwami ​​​​kwe-elastics yokufaneleka engcono kakhulu.

Ibhola lokuzivocavoca ngokwalo lifanele ukwenza izivivinyo ezihlukahlukene zokuqina ukuze uqinise futhi welule imisipha yakho.

Ngamabhendi ungenza ama-squats namaphaphu akho, uqeqeshe imisipha yengalo yakho nemisipha yangemuva futhi wenze izivivinyo zaphansi ezifana nama-crunches kanye nokuzivocavoca kwemilenze, ukuze ukwazi ukuhlela ukuqeqeshwa okuphelele ekhaya.

Inzima njengoba ufuna.

Sicela uqaphele: lobu bukhulu bufanele abantu abade kakhulu futhi bangathwala isisindo esiphezulu se-120 kg!

Ngakho khetha usayizi ohlukile uma umfushane kuno-190 cm. Leli bhola liyatholakala futhi ngobubanzi obungu-45 - 55 - 65 - 75 cm.

• Ububanzi: 90 cm
• Kubantu abanobude: Kusuka ku-190 cm
• Inhloso: I-Yoga - I-Pilates - isihlalo sehhovisi - ukuvivinya umzimba - ukuqeqeshwa kwamandla
• Izinga Lezemidlalo: Wonke Amazinga
• Material: Vinyl
• Isisindo: 1.5 - 2 kg

Bheka izintengo zamanje kakhulu lapha

Ibhola Lokufaneleka Elingcono Kakhulu Elincane: Thera-Band Pilates Bal

(buka izithombe eziningi)

I-Thera-Band Pilates Ball 26cm ifaneleka kakhulu ukuphumula okujulile, kodwa futhi nokuqinisa imisipha.

Itholakala ngosayizi nemibala emi-3 ehlukene:

• ø 18 (bomvu)
• ø 22 (blue)
• ø 26 (mpunga)

Zontathu zincane kakhulu, uma uziqhathanisa namabhola okuqina ajwayelekile njengebhola le-Rockerz Fitness, i-Focus Fitness, nebhola le-Tunturi.

Umsebenzi wayo futhi wehluke kakhulu 'kuma-sit balls' Into engcono kakhulu ngaleli bhola likasayizi omncane yilokho elikwenzela umhlane wakho.

Uma ulala phezu kwayo ufulathele futhi ungakwazi ukubhucunga umgogodla wakho ezindaweni eziningana, njengawo nge-roller enhle yegwebu.

Kodwa ngisho noma uthola ukuphumula 'ngokulala' ebholeni (emhlane wakho), izicubu zakho ezixhumeneyo zingazuza kakhulu kulokhu.

Lapha u-Bob no-Brad abachaza kahle ukuthi yiziphi izivivinyo ongazenza ngebhola elinjalo:

• Ububanzi: 26 cm
• Kubantu abanobude: Bonke ubude
• Umgomo: Ukuphumula, ukuqeqesha imisipha yesisu nokuphumula komgogodla
• Izinga Lezemidlalo: Wonke Amazinga
• Material: Vinyl
• Isisindo: 164 g

Bheka izintengo zamanje kakhulu lapha

Ibhola Lokufaneleka Elingcono Kakhulu elineSeat Cushion: Flexisports 4-in-1

(buka izithombe eziningi)

Leli bhola elingu-35 cm - I-Sitting Ball iwuhlobo oluhluke ngokuphelele lwebhola Lokufaneleka 'kunamabhola ami ahlezi' futhi ngenxa yalokho mancane kakhulu, kodwa NGIYAYITHANDA nje!

Ngizokutshela ukuthi ungenzani ngayo: iphansi kakhulu ukuthi ungahlala edeskini, noma kunjalo. Kodwa ukuqina kwakho kuzokwanda ngokusetshenziswa kwansuku zonke kwaleli bhola.

Le sethi eguquguqukayo engu-4 ku-1 izokusiza uthuthukise umzimba wakho, uqeqeshe ama-glutes akho, imisipha yomlenze kanye ne-abs.

Ikunikeza ukuvivinya umzimba okuhlukahlukene, ngoba unebhola lokuqina, indandatho (engasetshenziswa njengesinyathelo noma njengesibambi sebhola uma ufuna ukuhlala kuyo) kanye ne-DVD enikeziwe (enezivivinyo ezingaphezu kuka-200) ezibonisayo. wena indlela.

Okuncane: i-DVD ingesiJalimane

• Ububanzi: 35cm
• Kubantu abanobude: Bonke ubude
• Umgomo: Ukuqeqesha i-abs, imisipha yangemuva, kodwa empeleni ukwenza umzimba wakho wonke uqine futhi ube muhle kakhulu.
• Izinga lezemidlalo: Wonke amazinga, kodwa futhi afanele izinga elisindayo
• Material: PVC
• Isisindo: 3 kg

Bheka izintengo zamanje kakhulu lapha

Ibhola elihamba phambili lokufaneleka: I-Schildkröt Fitness

(buka izithombe eziningi)

Okuwukuphela kwe 'ibhola lami eliwuhhafu' kusukela kwabayishumi abaphambili: Ibhola le-Schildkröt eliyi-halfball fitness ball liyisithasiselo sokufaneleka sosuku ngalunye, futhi lifaneleka kakhulu ukuqeqesha i-abs.

Uyibeka esihlalweni sakho sedeski ukuze uvule izicubu ezijulile ngenkathi uhlezi (kodwa futhi lapho ulele phezu kwayo ngomhlane).

Ngenxa yokuma kwayo, ama-vertebrae nokhalo kusekelwa kakhulu ngesikhathi sokuzivocavoca kwakho. Futhi kufanelekile ukwelula ama-vertebrae nemisipha yesifuba.

Umthamo omkhulu wokulayisha ngu-120 kg.

• Ububanzi: 16.5 cm
• Kubantu abanobude: Bonke ubude
• Injongo: Zonke izinhlobo zokuvivinya umzimba eziqinisa imisipha phansi ezifana nesisu, ibhalansi nokuzivocavoca ukuzelula, zingasetshenziswa esihlalweni sehhovisi.
• Izinga Lezemidlalo: Wonke Amazinga
• Indwangu: I-PVC yamahhala ye-Phthalate
• Isisindo: 1.9 kg

Bheka izintengo zamanje kakhulu lapha

Ibhola Lokuqina Elinesisindo Esingcono Kakhulu: Ibhola le-Sveltus Medicine

(buka izithombe eziningi)

Uma ufuna ibhola lokuqina ukuze uqinise umzimba wakho ongaphezulu, khona-ke le Sveltus Medicine Ball enokubambelela kabili ingeyakho.

Leli bhola lihluke kakhulu kwamanye amabhola okuqina ku-top 10 yami, futhi alilona ibhola lokufaneleka engingahlala kulo.

Kuyindlela enhle kakhulu yokuqeqesha isisindo esindayo, kanye nokwengeza okuhle noma okunye ukuqeqeshwa ngama-dumbell futhi ekahle ukuhlanganisa ukuzivocavoca ngesinyathelo esihle sokuqina.

Ibhola linezibambo ezinhle ze-ergonomic; ebholeni ngokwalo, elifana ne i-kettlebell.

• Ububanzi: 23 cm
• Kubantu abanobude: Bonke ubude
• Umgomo: Ukuqeqesha umzimba ongaphezulu njengama-biceps, i-triceps kanye ne-core, kodwa futhi ilungele ama-squats
• Izinga Lezemidlalo: Izinga Elithuthukile
• Indwangu: Irabha eqinile
• Isisindo: 4 kg

Bheka izintengo zamanje kakhulu lapha

Ibhola elingcono kakhulu le-Crossfit lokufaneleka: Slamball

(buka izithombe eziningi)

Ukuqeqeshwa kwe-Crosfit kwenziwa ngebhola le-Slam elingu-6 kg. Ngesikhathi beshaya phansi, ibhola aligingqiki, ngoba ngaphandle banamaholoholo.

Ukugcwaliswa kwesihlabathi sensimbi ngokuhlanganiswa ne-PVC nakho kuqinisekisa ukuthi phansi awonakali.

Lokhu akulona uhlobo lwebhola olufana neleMedicine Ball Double Grip (elula kancane), ngoba ibhola elinesisindo alifanele 'ukuslaming'.

Ekuqeqesheni okukodwa (ngaphakathi noma ngaphandle akunandaba!) ungakha isimo sakho, uthuthukise ibhalansi yakho futhi uqinise amandla emisipha:

Ibhola le-Slamm aligxumi, ngakho-ke amandla amaningi emisipha (awumgogodla) ayadingeka ukuze kuthathwe ibhola bese ulilahla.

Ungayisebenzisa futhi njengebhola lodonga, noma njengebhola lomuthi.

Amabhola e-Slam atholakala ngezisindo ezilandelayo: 4 kg, 6 kg, 8 kg, 10 kg, 12 kg.

• Ububanzi: 21 cm
• Kubantu abanobude: Bonke ubude
• Umgomo: Qinisa izingalo ezingumgogodla nomhlane futhi uthuthukise imisipha
• Izinga lezemidlalo: Ukuqeqeshwa kwamandla, kubasubathi abathuthukile
• Material: PVC
• Isisindo: 6 kg

Bheka izintengo zamanje kakhulu lapha

Funda futhi: Onogada abahamba phambili be-shin for crossfit | ukuminyaniswa nokuvikelwa

I-Best Medicine Fitness Ball: I-Tunturi Medicine Ball

(buka izithombe eziningi)

Enye evame ukusetshenziswa yi-physiotherapists, ibhola le-Tunturi Medicine 1 kg, ukuqeqeshwa kokululama.

Ibhola lomuthi - okungelona ibhola le-slam njengebhola le-Slam elingu-6 kg - lenziwe ngesikhumba sokwenziwa sekhwalithi esihle futhi uyakwazi ukubona ngokulibamba. Ibhola lizwakala limnandi futhi lizwakala kahle esandleni.

Kuhle ukwenza ama-squats ebhola, kanye nokuphonsana leli bhola.

Amabhola atholakala ngezisindo ezinhlanu ezahlukene (1 kg – 2 kg – 3 kg – 5 kg).

• Ububanzi: 15 cm
• Kubantu abanobude: Bonke ubude
• Umgomo: Ukuqeqeshwa kwamandla nokuvuselelwa
• Izinga Lezemidlalo: Wonke Amazinga
• Indwangu: Isikhumba sokwenziwa esimnyama esiqinile
• Isisindo: 1 kg

Bheka izintengo zamanje kakhulu lapha

Isethi engcono kakhulu yebhola elincane le-Pilates: DuoBakkersport

(buka izithombe eziningi)

Ibhola le-Gymnastics lihlelelwe ukwenza izivivinyo ze-Pilates futhi lilungele i-yoga nezinye izinhlobo ze-gymnastics.

Amabhola mahle futhi alula futhi athambile, futhi alala kahle esandleni, engeza umfutho owengeziwe ekusebenzeni kwakho.

Lawa mabhola angasetshenziswa futhi ukusekela izinyawo, emuva, intamo noma ikhanda, ngesikhathi sokuqeqeshwa, noma ngenjongo yokuphumula okujulile.

Thuthukisa ukuguquguquka kwakho, ibhalansi, ukusebenzisana nokuba bukhali ngale sethi. Ungakwazi ukuqeqesha amaqembu emisipha ahlukahlukene ngokukhethekile.

Qaphela: amabhola okuqina alethwa engagcwalisiwe, ngaphandle kwephampu.

• Ububanzi: 16 cm
• Kubantu abanobude: Bonke ubude
• Inhloso: Ifanele i-Pilates, i-Yoga ukuqeqesha izingalo zakho ngendlela ethambile noma ukuphumula okujulile
• Izinga Lezemidlalo: Wonke Amazinga
• Material: I-PVC ehlala isikhathi eside futhi enobungani bemvelo
• Isisindo: 20 g

Bheka izintengo zamanje kakhulu lapha

Ibhola lokufaneleka njengesihlalo sehhovisi elingena esikhundleni

Uma usebenza kakhulu edeskini lakho, ekhaya noma ehhovisi, ukuma okuhle kokuhlala kubaluleke kakhulu emzimbeni wakho.

Uma uhlezi ebholeni lokuqina, umzimba wakho usebenza ekuzinzeni nasekuxhumaneni, ngoba usebenzisa i-abs yakho.

Ngenxa yokuthi umzimba wakho kufanele uhlale ubheka leyo bhalansi entsha, uqeqesha ngokuzenzakalelayo yonke imisipha emincane emzimbeni wakho.

Ngiphinde ngisebenzise ibhola lami lokufaneleka njengesihlalo, ngenkathi ngisebenza edeskini lami, ngezinye izikhathi ngishintshana nesihlalo sami sasehhovisi.

Ngiyithanda kakhulu kangangokuthi ngichitha isikhathi esiningi sami sokusebenza ngihlezi ebholeni.

Ngaphezu kwalokho, futhi ikakhulukazi ukuzigcina kufanelekile, futhi ngiyisebenzisa ngesikhathi sokuzivocavoca kwe-Pilates noma i-Yoga.

Ibhola lokufaneleka uma ukhulelwe

Ungathanda futhi ukuhlala ebholeni lokuqina njalo ngesikhathi sokukhulelwa kwakho?

Uma uhlezi ebholeni, qiniseka ukuthi izinqulu zakho ziphakeme kunamadolo akho. Lokhu kuqinisekisa isikhundla esifanele kakhulu sengane yakho.

Ngenxa yokuthi umzimba wakho uhlale uthola ibhalansi efanele, uqinisa imisipha yakho ngokungazi futhi uthuthukise ukuma kwakho. Lalela; lesi yisipho esiphezulu sowesifazane wakho okhulelwe!

Amaqiniso mayelana nebhola lokufaneleka

• Amabhola amaningi okuqina afika nepompo, kodwa kuthatha isikhathi eside ukufutha ibhola elikhulu; kunalokho sebenzisa iphampu kagesi uma ungayithola!
• Gcwalisa ibhola liye phezulu ngomoya izikhathi ezimbalwa zokuqala. Kungase kuthathe usuku olu-1 noma olu-2 ukuze ibhola lifinyelele usayizi ofanele.
• Mhlawumbe akulungile futhi udinga ukushaywa umoya ngemva kwalokho.
• Ibhola lingase lilahlekelwe wumoya ngokuhamba kwesikhathi, bese livuthela omunye ngepompo.
• Gwema imithombo yokushisa njengama-radiator, ukushisisa phansi, ngemuva kwengilazi elangeni, izindawo ezipendiwe.
• Gcina endaweni ehlanzekile, eyomile, evikelekile elangeni nasemazingeni okushisa angaphansi kuka-25°C.

Isiphetho

Lawo ngamabhola engiwathandayo okuqina, ngiyaqiniseka ukuthi kukhona inketho enhle yakho.

Ukuze uthole ukuqeqeshwa kwasekhaya okusebenzayo, funda futhi isibuyekezo sami se-treadmill engcono kakhulu yokufaneleka.

UJoost Nusselder, umsunguli wonompempe.eu ungumakethi wokuqukethwe, ubaba futhi uthanda ukubhala ngazo zonke izinhlobo zemidlalo, futhi ubuye wadlala nemidlalo eminingi impilo yakhe yonke. Manje kusukela ngo-2016, yena neqembu lakhe bebelokhu bedala izindatshana zebhulogi eziwusizo ukusiza abafundi abathembekile ngemisebenzi yabo yezemidlalo.