Ngaba wakha waziva isilevu sakho siphumile xa ucofa intsimbi yentsimbi ngaphezulu? Okanye mhlawumbi uziva umqolo wakho ongaphezulu uthatha indawo njengoko uphakamisa iperi yeedumbbells? Ngelishwa, izizathu zeentlungu zentamo ziya kulandela ezi mpazamo zobuchwephesha.
Ukuba buhlungu ngexesha lokuzilolonga komzimba kuxhaphake kakhulu kwaye kunokuthintela inkqubela yakho kwindawo yokuzivocavoca. Ukunciphisa intlungu yentamo kwaye ubuyele endleleni, yehlisa ubunzima obuphakamisayo kwaye ugxininise ukuhamba komzimba ophezulu.
Iimbangela zentlungu
Kukho izinto ezimbalwa eziphambili ezinokuthi zibangele ukungahambi kakuhle kwentamo xa usenza umsebenzi. Emva koko, sihlalutya izizathu eziphambili zentlungu kwimibhobho yomlomo wesibeleko.
ukungahambi kakuhle komqolo
Umva udlala indima exhasayo kwimisebenzi emininzi yomzimba ophezulu kwaye kufuneka uhambe, ngakumbi xa ucinezela izisindo ngaphezulu.
Xa uphakamisa iingalo zakho ngaphezulu kwentloko yakho, umva wakho ongaphezulu kufuneka ukwazi ukugoba ukuze isifuba sakho siphakame. Olu lwandiso lunceda igxalaba ukuba ligqibezele uluhlu lwalo olupheleleyo lwentshukumo.
Nangona kunjalo, ukuba umva awukwazi ukugoba ngokufanelekileyo, imisipha yentamo inokuzama ukuhlawulela ukungabikho kokuhamba kumqolo. Ekubeni intamo yakho ayenzelwanga ukuba idlale indima enkulu kwimithambo yomzimba ephezulu, inokubangela intlungu kwezi zihlunu zibuthathaka.
sebenza kwi ukuhamba kwi-thoracic spine (phezulu naphakathi ngasemva) kuya kunceda ukuphucula ukuma kwakho ngokuhamba kwexesha, ukuthatha uxinzelelo entanyeni yakho ngexesha lokuzivocavoca umzimba ophezulu.
Izandiso zesifuba kunye nokujikeleza kwesifuba kukushukuma komqolo ukushukuma ukongeza ekusebenzeni kwakho. Ukongeza, kubalulekile ukuthoba ubunzima obuphakamisayo ngaphezulu.
Intamo ayinakuhamba
Njengomva, intamo ingaba lukhuni kwiindawo ezithile okanye kwiintlobo zentshukumo kwaye ikhululekile kwabanye. Ukungabikho kwakho kokuhamba kunokubangela ukuba amajoyina athile aqhube ngaphezu kwamanye, anokuba lukhulu kakhulu kwilungu elinye.
Imisebenzi yakho yemihla ngemihla inokuchaphazela nokuhamba kwentamo yakho. Ukuhlala imini yonke kwidesika, umzekelo, kunokuwohloka imeko yakho ngokuhamba kwexesha, okukhokelela kwintamo encinci ehambayo kunye nentamo enokuba buhlungu.
Kuyacetyiswa imithambo yesilevu (ukutsala isilevu ngasemva ukupakisha amalungu) ukunceda ukuhambisa intamo kwindawo engaxinani kakhulu. Ukuba uchwetheza edesikeni imini yonke, thatha ikhefu amaxesha ngamaxesha ukujonga ulungelelwaniso, ufaka isilevu sakho njengoko kufuneka.
Ukungalingani kwamagxa kunye nomqolo ongaphezulu
Izihlunu ezisezantsi kwentamo yakho (trapezius) zinoxanduva lokulawula zombini amagxa kunye nentamo. Ezi zihlunu zihlala zixhasa amagxa ngexesha lokunyuswa. Kodwa ukuba uvumela i-trapezius yakho ukuba ihlawule i-deltoids ebuthakathaka (amagxa), intamo inokuthatha ubunzima obuthile.
Kumatshini wokushicilela ongaphezulu, umzekelo, amagxa kufuneka abe sisihlunu sokuqala esisetyenzwayo. Kodwa ukuba umva wakho ophezulu uthatha indawo, unokuhlakulela ukungalingani kwemisipha ngokuhamba kwexesha, oku kunokubangela intlungu.
Into ekufuneka uyenzile kuqala phungula umthwalo ozisebenzisela imithambo yegxalaba, ngakumbi ezo uzicinezelayo ngaphezulu. Gxininisa ekwenzeni amagxa akho enze umsebenzi. I-trapezius ephezulu iya kuba negalelo, kodwa abahamba phambili kufuneka babe ngamagxa.
Intamo ayinazinzo
Ngelixa ungafuni ukuba intamo ibe ngumqhubi oyintloko kwimisebenzi emininzi, akufanele ungayihoxi ngokupheleleyo le misipha. Kwaye ngelishwa, ukuma kwakho kwemihla ngemihla okanye iipatheni zokuhamba zinokushiya ezi zihlunu zibuthathaka kakhulu ukuba ziqhubeke nomsebenzi.
Xa izihlunu zibuthathaka kakhulu ukuzinzisa amalungu entamo, izihlunu ezinkulu, ezingaphezulu, zihlala zithatha indawo yokuzama ukuhlawulela ukuzinza.
Isiqalo esilungileyo yi-chin tuck elula kunye nentloko yolula ngelixa ulele ngomqolo wakho. Qala ngokunqwala intloko yakho phambili ngelixa ufaka isilevu sakho ngaphakathi. Emva koko, phakamisa intloko yakho i-intshi ezimbalwa ukusuka emhlabeni, ngelixa ugcina oku kurhoxiswa. Ukuzivocavoca rhoqo kwentamo kunokuphucula ukuzinza kwezi zihlunu ezincinci.
Iimpazamo eziphambili
Imikhwa ethile yoqeqesho lwamandla inokubangela ukuqina kwentamo kunye nentlungu. Ngezantsi sifumanisa iimpazamo eziqhelekileyo kwimithambo yomzimba.
Umzamo ngexesha lokushicilela ibhentshi
Ukwenza i-bench press ngokungalunganga yimbangela eqhelekileyo yentlungu emva kokusebenza kwentamo.
Xa uphakamisa umthwalo onzima, njengokucinezela ibhentshi, ubuchule obufanelekileyo ngundoqo. Ufuna ukugcina intloko yakho yonke ebhentshini ngamaxesha onke kwaye amahlombe akho abuyele emva kwaye aqinile.
Kodwa ukuba uzama ukucinezela umthwalo onzima kakhulu, unokufumana intamo yakho yolulela kwisilingi, enokwenza intamo yakho ibe buhlungu emva kokusebenza kwakho.
Ukuze ugweme oku, gcina intamo yakho yonke kwibhentshi ngamaxesha onke. Njengoko ucinezela ubunzima ngqo esifubeni sakho, qengqeleka amagxa akho ngasemva nasezantsi ukuze ubandakanye izihlunu zakho zangasemva. Gcina undoqo wakho womelele nawe. Ukuba usenobunzima bokugcina ifom efanelekileyo, kufuneka unciphise ubunzima obuphakamisayo.
Ibha yesquat iphezulu kakhulu
Enye impazamo eqhelekileyo enokubangela intlungu yentamo kukubekwa kwebha engalunganga xa usenza i-squats.
Xa usenza i-squat ngasemva, unokuziva unesidingo sokuzisa ibha ukuya ngasemva kwentloko yakho ukukhusela ubunzima ukuba buwele ngasemva. Kodwa ukubeka ibha kwi-bony bump ngasemva kwentamo yakho / phezulu kwe-vertebrae yakho kunokubangela ukuba intamo yakho ibe nzima phantsi kobunzima. Ngenxa yoko, unokuva intlungu kwaye uvelise inxeba kwithambo.
Beka ibha kwimisipha yakho ephezulu ye-trapezius, ngaphantsi (kungekhona ngasentla) i-vertebrae yamathambo ngasemva kwentamo yakho. Ezi zihlunu zibonelela nge-cushion yebar ngaphandle kokongeza uxinzelelo entanyeni yakho.
Deadlift intamo igobe
Ukugcina umqolo ongathathi hlangothi xa u-deadlifting kubalulekile ukugcina intamo yakho kunye nomva ukhuselekile. Kodwa xa usenza umthambo phambi kwesipili, kusenokukulinga ukuphakamisa intloko ukujonga ukuma kwakho, nto leyo eyimpazamo eqhelekileyo.
Nangona kufuneka ukhumbule ukuma kwakho, kufuneka ugweme ukuphakamisa intloko xa uphakamisa. Oku kunokubangela ukuba intamo yakho ibe nzima xa uphakamisa ubunzima.
Zama ukujonga phantsi emhlabeni, malunga nemitha ngaphambili. Oku kuya kubeka intamo yakho kwindawo engathathi hlangothi. Emva kokuba uphakamise ubunzima, jonga ngqo kwisibuko. Cinga ngokugcina umgca othe ngqo ukusuka phezulu kwentloko yakho ukuya kumsila wakho ngamaxesha onke.
Intamo egobileyo ekuphakameni kwesinqe
I-hip thrust, ebizwa ngokuba yi-hip lift, inokugxininisa intamo. Ngokuba nenxalenye ephezulu yomqolo ephumle kwibhokisi, intloko ishiywe ngaphandle kwenkxaso. Abantu abaninzi bafuna ukuphumla intloko kwi-drawer, kodwa yimpazamo enkulu kwimibhobho yomlomo wesibeleko.
Njengoko kwi-deadlift, kucetyiswa ukuba ulandele ukuhamba komsebenzi ngentamo kunye nentloko. Ngale ndlela, umqolo uya kukhululeka kwaye ulungelelaniswe, ngaphandle kokunyanzelisa intamo xa unyuka okanye uhla. Kwakhona, xa uthwele ubunzima obuninzi, ukunyanzeliswa kwentamo kunokubangela intlungu enzima kunye neentlungu.
Yiya phambili kwisicinezeli segxalaba
Ngaba uyayiva intloko yakho iqhubela phambili njengoko ucinezela phezulu? Oku kunokuba yimbangela yentlungu engafunekiyo yentamo.
Ukunyakaza okuncinci kwentamo ngexesha lokucinezela kwamagxa kulungile, kodwa kuninzi kunokuba yingxaki. Ukukhusela intamo yakho, kufuneka ugxininise kwi-posture enhle, oku kuthetha ukugcina intloko yakho ihambelana nomqolo wakho kwaye ifakwe kwi-ribcage yakho.
Ukwenza ii-reps nge-posture embi, ngakumbi xa udiniwe okanye usebenzisa iintsimbi ezinzima kakhulu kukhokelela ekulahlekelweni kwefomu.
Xa ucinezela phezulu, gcina umzimba wakho ophezulu uzinzile kangangoko, uqala emagxeni nasezingalweni zakho. Kuya kufuneka ugcine intamo yakho ihambelana nomqolo wakho, njengaxa uphakamisa. Kuphephe ukucinezela isilevu sakho eludongeni oluphambi kwakho. Ukuba oku kulucelomngeni kakhulu, kufuneka uthobe ubunzima ozama ukubuphakamisa.
Ukumisela ibhayisekile embi
Iimpazamo zokuphakamisa iintsimbi ayikuphela kwesizathu sokuba ube neentlungu zentamo emva kokuzilolonga; ibhayisekile yakho inokuba netyala.
Xa uhleli kwibhayisekile yakho, gcina amagxa akho ezantsi kwaye kude neendlebe zakho, ungagobilenga. Ukwafuna ukuba iingalo zakho zikhululeke phambi komzimba wakho ukuze ufumane ukothuka xa ukhwela.
Nokuba ukhwele ibhayisekile ngaphakathi ekhaya okanye ulungiselela ukukhwela ngaphandle, qiniseka ukuba ibhayisekile yakho ilungiswe kakuhle. Ukuba akuqinisekanga ukuba uyenza njani na oku, cela uncedo kwingcali kwivenkile yebhayisekile okanye kumqeqeshi webhayisekile wangaphakathi.
Ukuba usebenzisa ibhayisekile yebhayisekile yangaphakathi, lungisa ubude besihlalo sebhayisekile yakho ukuze ukwazi ukugcina amagxa akho ezantsi kwaye ekude neendlebe zakho, kwaye iingalo zakho zikhululekile ukuba zibambe ukothuka kwebhayisekile.
Intlungu yentamo xa equbha
Ukuba ufumana uxinzelelo lwentamo okanye intlungu emva kokuqubha, kusenokuba ngenxa yento ethile kwindlela yakho yokubetha. Kukho ukungaphumeleli kwe-stroke yeklasikhi ebeka umthwalo omkhulu kwimisipha yentamo, ngokuqhelekileyo ikhokelela kwiintlungu kunye nokungahambi kakuhle entanyeni okanye kwimisipha ye-trapezius.
jonga phezulu ngelixa uphefumla
Ukujija intamo yakho kude kudala uxinzelelo oluninzi, olunokukhokelela ngokulula kubuhlungu emva kokuqubha. Oku kukusilela kwe-stroke okuxhaphake kakhulu. Xa siqubha kufuneka sisebenzise iliza lesaphetha elidalwe yintloko njengoko lidlula emanzini, imilo yamaza isaphetha yenza umjelo kwicala lentloko ekufuneka siphefumlele kuwo ngokuthe ngqo echibini.
Ukuba umtsha kwi-freestyle, ukugcina intloko yakho iphantsi kunokuthatha kancinci ukuqhela, kodwa bubuchule obubalulekileyo bokukwazi ukuphefumla ngokukhululekileyo. Siza kuzama ukuyiphuhlisa ngelixesha siqubhayo sinxibe amaphiko.
Ukuphefumlela phambili kakhulu
Ijelo lamaza isaphetha lingena nzulu kuphela kwindawo ngqo ecaleni komlomo, ngoko ke kufuneka siphefumle ngokuthe ngqo kwicala kwindawo. Ukuba sizama ukuphefumla ngaphaya kweli nqanaba kwindawo B, umphezulu wamanzi uphezulu kakhulu kwaye kuya kufuneka solule umlomo kunye nentloko phezulu ukuze sifumane umoya.
Esi sikhundla esoluliweyo sibeka uxinzelelo oluninzi entanyeni, olukhokelela ngokukhawuleza kwimvakalelo yokukhathala. Siza kuziqhelanisa nokuphefumla kwindawo kwaye ngokukhawuleza sizive isiqabu.
phakamisa intloko yakho ukuze uphefumle
Intloko inobunzima obumalunga neekhilogram ezi-5. Kungumthwalo omkhulu ukuphakamisa ngaphandle kwamanzi ngomphefumlo ngamnye, kwaye umzamo wokwenza oko ubeka uxinzelelo oluninzi entanyeni kunye nezihlunu ze-trapezius.
Ukuphakamisa intloko emanzini ngale ndlela kunqanda ukubunjwa kwesaphetha, ngoko umjelo osecaleni kwentloko uyanyamalala. Oku kusenza sizive ngathi kufuneka siyiphakamise kakhulu ukuze singaginyi amanzi. Xa sigcina phezulu kweentloko zethu emanzini, umjelo uya kuba khona kuwe kwaye sinokugcina iintloko zethu ziphantsi kakhulu.
Indlela yokuphepha intamo eqinile?
Ukuthatha amanyathelo athile asisiseko kunokunciphisa umngcipheko wokuphuhlisa intlungu yentamo kunye nokuqina koqeqesho.
- Yiba nobulumko xa uphakamisa kwaye uthwele. Ukusebenzisa i-posture efanelekileyo xa uphakamisa kubandakanya ukugoba amadolo akho (kungekhona esinqeni sakho) kunye nokugcina intloko yakho ngaphezu kwamagxa akho endaweni yokuxhomekeka phambili kakhulu. Ukuba ibha inzima kakhulu, kunokuba sengqiqweni ngakumbi ukuba abantu ababini bayiphakamise.
- thatha ikhefu. Ukuthatha ikhefu rhoqo kunika izihlunu zakho kunye namalungu ixesha elithile lokuphumla kunye nokubuyisela, oko kunokuvumela umsebenzi omningi ukuba wenziwe ekuhambeni kwexesha. Ukuthabatha ikhefu kubaluleke ngakumbi xa usenza umsebenzi omtsha okanye ongawuqhelanga, njengokufunda ukusebenza ngoomatshini abatsha okanye uhlobo oluthile lomsebenzi.
Nangona ezi ngcebiso zilandelwa, intlungu entanyeni isenokwenzeka. Ukuba intamo eqinile ibuya okanye ihamba kunye neempawu ezixhalabisayo, njengentloko ebuhlungu okanye intlungu esasazeka phantsi kwengalo, kuya kufuneka ukuba udibane nogqirha oyingcali.
Iingcebiso zokuphucula
Eminye imithambo yomzimba ifuna ngaphezulu kwezihlunu zentamo kunye namalungu, ke ukuba intamo elukhuni ikhula, uqeqesho lunokuba lucelomngeni ngakumbi okanye lungenzeki. Nanga amanye amanyathelo okunciphisa iintlungu kwaye uchache kakuhle:
- Musa ukuyihoya intlungu kunye nokuqina. Ukuthatha ikhefu emsebenzini womzimba lolona khetho lungcono xa intamo eqinile iphazamisa ukunyakaza okuqhelekileyo. Ngokukodwa xa uphakamisa izinto ezinzima okanye usebenza ngoomatshini abayingozi, ukungahoywa kwentamo ebuhlungu okanye ukunciphisa uluhlu lokunyakaza kunokukhokelela ekulimazeni okunzulu ngakumbi ngenxa yokugqithisa okanye ukunciphisa ukulungelelanisa kunye nokugxininiswa.
- Faka ingqele okanye ubushushu. Amayeza asetyenziselwa i-torticollis anokwahluka, kunye nezinto ozikhethayo. Ukubeka ipakethe ye-ice entanyeni yakho kunokunceda ukunciphisa ukuvuvukala, ngelixa ipakethe yokushisa okanye ishushu, ithawula emanzi inokunceda ukukhulula kunye nokukhulula imisipha yakho. Abanye abantu banokufumana isiqabu kwiimpawu eziqinileyo zentamo ngokuthatha i-counter-counter-reliever yentlungu, njenge-ibuprofen okanye i-naproxen.
- Zama kwaye usebenze kuluhlu lwesindululo. Ukuba intlungu entanyeni igxininisekile kwaye ibuhlungu, akunakufaneleka ukuzama ukolula. Nangona kunjalo, ukuba ukunyakaza kwentamo ethambileyo kungenziwa ngaphandle kokwenza intlungu ibe yimbi, inokunceda ukuphucula uluhlu lokunyakaza kunye nokunciphisa intlungu. Uyakwazi ukuyolula intamo yakho ngokucothayo ujongela intloko yakho phambili/umva, ungqiyama ukusuka kwelinye icala ukuya kwelinye, kwaye ujike ukusuka kwelinye icala ukuya kwelinye. Ukuba intlungu iqala ukwanda ngenxa yentshukumo ethile, loo ntshukumo kufuneka imiswe kwaye intshukumo elandelayo inokuzama.
Ukuzivocavoca ukuqinisa intamo
Kukho imithambo esinokuyenza ukwenza ithoni, ukomeleza kunye nokujiya intamo. Kucetyiswa ukuba uyenze ngokuqhubekayo ukuze ungayilayisha kakhulu.
Siya kuhlala siqala kancinci kunokuba sicinga ukuba kufanele. Ngokuzivocavoca okusekelwe kwiipleyiti ezigxininisiweyo, sincoma ukuqala nge-3 kilos ubuninzi. Ukuba asinawo amava kuqeqesho lwamandla, sinokuqala ngaphandle kobunzima ngelixa sisenza imithambo.
Njengoko sifumana ukukhululeka ngakumbi kunye nobuhlungu bemisipha ayibonakali kakhulu ngosuku olulandelayo, sinokuqala ukongeza umthwalo ongaphezulu. Ukuzivocavoca kwe-Isometric kunokwenziwa ngebhendi elula kakhulu okanye uxinzelelo olulula lwesandla. Ezi zinokuba zinde ekuqaleni kwaye zibe mfutshane kwaye zibe nzima ngakumbi njengoko ulungelelanisa.
ukujika kwentamo
Singenza lo msebenzi ngaphandle kwezixhobo okanye sisebenzise umatshini wentamo eneendlela ezine.
- Siza kusukuma simise imiqolo yethu nkqo.
- Siza kuthoba intloko ngokuthe chu.
- Siya kuzama ukuzisa isilevu ukuba sichukumise isifuba.
- Siza kuvala imilomo yethu.
- Siza kuqala kwakhona.
Ukuguquka kwecala kwentamo
Lo msebenzi sinokuwenza ngaphandle kwezinto eziphathekayo. Siza kwandisa ubunzima ngokusebenzisa ibhendi yokuxhathisa, iqabane, okanye umatshini wentamo eneendlela ezine.
- Siza kuhlala ngendlela echanekileyo kwaye sijonge phambili.
- Siya kujongisa intloko yethu kwicala elinye kwaye sizise iindlebe zethu emagxeni ethu.
- Siya kuqinisekisa ukuba sigcina amagxa athe tyaba kulo lonke ixesha lokuzilolonga. Masingabaphakamisi.
- Siza kubuyela kwindawo yokuqala kwaye siphinde siphinde kwelinye icala.
ulwandiso lwentamo
Siza kusebenzisa umatshini wentamo eneendlela ezine okanye senze lo msebenzi ngaphandle kwesixhobo.
- Siza kucinezela umva wentloko ngasemva ngelixa sihambisa isilevu kude nesifuba.
- Siza kubuyela kwindawo yokuqala.
- Ukusuka kwindawo yokuma, siya kuguqula iintloko zethu kwicala kwaye sijonge phezu kwamagxa ethu.
- Siza kugcina wonke umzimba uzinzile.
- Siza kubuyela kwindawo yokuqala kwaye siphinde siphinde kwelinye icala.
- Sinokusebenzisa isandla ukunika ukuxhathisa.
- Siya kusukuma simise umqolo wethu ngqo kwaye isilevu sethu sifakwe esifubeni sethu.
- Siya kuwisa amagxa phantsi kunye nomqolo.
- Siya kukhama iiblades zamagxa kangangoko kunokwenzeka.
- Siza kugcina le ndawo imizuzwana embalwa.
- Siza kubuyela kwindawo yokuqala.
- Siya kusukuma kwaye sibambe i-dumbbell esandleni ngasinye kunye neentende ezijongene nomzimba.
- Kwi-exhale, siya kuphakamisa amahlombe ethu phezulu kangangoko kunokwenzeka.
- Siza kugcina le ndawo ubuncinane kwi-1 yesibini.
- Siza kuthoba umva kwindawo yokuqala.
ukujikeleza kwentamo
Ukujikeleza kunzima ukwenza ngaphandle kwezixhobo ezifanelekileyo. Kodwa le ntshukumo ibaluleke kakhulu ukwakha ukuxhathisa ngokuchasene nokubetha entloko kunye neekranki entanyeni.
Ukusuka ekhohlo ukuya ekunene zinokwenziwa zijonge ngokubhekiselele okanye kude nebhendi yokuchasa. Omnye uya kukhomba ngasemva entanyeni kwaye omnye ngaphambili.
isometrics entanyeni
Lo ngowona msebenzi wentamo olula ukwenza kwaye ufanelekile nokuba umtsha kuqeqesho lwentamo. Siza kuhoxisa ibhendi yokuchasa kwisibonda okanye into elungisiweyo. Siza kubeka enye inxalenye yebhanti ebunzi kwaye sibambe ukuxhatshazwa.
Siza kuzama ukubamba uchungechunge lwe-2-4 lwemizuzwana eyi-10-30 kwindlela nganye ye-4. Ngaphambili, ngasemva nangecala ngalinye. Singenza ukuya kuthotho olu-5 lwalo msebenzi.
ukuma kwephimpi
Umsebenzi onzima ngakumbi owomeleza izihlunu zebhanti yamagxa, kunye nentamo kunye nomva ongaphezulu yi-cobra. Lo msebenzi wenziwa ulele ngobuso phantsi kwaye usebenzisa umxhuzulane njengenkcaso kwinkqubo yokuqinisa. Ukuze siyenze ngokuchanekileyo kufuneka:
- Ukulala ngobuso phantsi, siya kubeka ibunzi kwitawuli yesandla esongayo ukuze sithuthuzeleke ngakumbi.
- Siya kubeka iingalo emacaleni, kunye neentendelezo zijonge phantsi phantsi.
- Siza kubeka ulwimi eluphahleni lomlomo (oku kunceda ukuzinzisa izihlunu phambi kwentamo ukunceda ukomeleza).
- Siza kuvula amagxa amagxa kwaye siphakamise izandla zethu emhlabeni.
- Siza kuguqula iingqiniba, iintende ziphume kunye nobhontsi phezulu.
- Siya kuphakamisa ngobunono ibunzi lethu ukusuka kwitawuli sigcina amehlo ethu ejonge ngqo phantsi (asiyi kuphendulela intloko yethu emva kwaye sijonge phambili).
- Siya kugcina isikhundla semizuzwana ye-10.