Umlobi: Roger Morrison
Usuku Lokudalwa: 17 Usepthemba 2021
Ukuvuselela Usuku: 13 Unovemba 2024
Anonim
Ukuhlukahluka kwama-squat angama-45 ukukugcina ezinzwaneni zakho - Impilo
Ukuhlukahluka kwama-squat angama-45 ukukugcina ezinzwaneni zakho - Impilo

-Delile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kungakhathaliseki ukuthi uyabathanda noma uyabenyanya, izikwele ziyasebenza. Azizuzisi nje kuphela imilenze yakho ne-glutes, kodwa futhi nengqikithi yakho. Futhi, ziwumsebenzi osebenzayo, okusho ukuthi zingasiza ekwenzeni imisebenzi yansuku zonke ibe lula.

Futhi ngenkathi kungenakuphikwa ukusebenza kwe-squat eyisisekelo, kunokuningi okuningi lapho kwavela khona. Ngezansi, sinokuhluka okungama-45 ukukusiza uphakamise umdlalo wakho we-squat futhi ugcine izinto zithakazelisa.

Izikwele zomzimba

Lezi squats azidingi noma iyiphi imishini noma ukumelana okungeziwe - isisindo somzimba wakho kuphela.

1. Isikwele esiyisisekelo

Le yi-grail engcwele yokugcwala. Kahle lokhu kuthutha okuyisisekelo futhi uzoba sesimweni esihle njengoba usebenza kulolu hlu.


  1. Qala ngezinyawo zakho zihlukaniswe ububanzi behlombe, izinzwane ziphume kancane, bese izingalo zakho zibheke eceleni kwakho.
  2. Qala ukulengisa okhalweni bese uguqa ngamadolo, uhlale emuva sengathi uzohlala phansi futhi uvumele izingalo zakho ziphakame phambi kwakho. Qinisekisa ukuthi amadolo akho awaweli ngaphakathi futhi emuva kwakho kuhlala kuqondile.
  3. Lapho amathanga akho ehambisana nomhlabathi, yima bese uphusha phezulu ngezithende zakho ukuze ubuyele ekuqaleni.

2. Isikwele odongeni

Uma unezinkinga zamadolo noma i-hip, i-squat odongeni izokunikeza ukusekelwa okwengeziwe.

  1. Yima umhlane wakho ubheke odongeni bese uphumuza izinyawo zakho cishe ngamasentimitha ayi-12 ukusuka odongeni.
  2. Gobisa amadolo akho, uphonseke e-squat ngenkathi ugcina umhlane wakho uphina odongeni kulo lonke ukuhamba.
  3. Yima lapho amathanga akho ehambisana nomhlabathi. Phusha phezulu ngezithende zakho emuva ukuze uqale.

3. Isikweleti seziboshwa

Ukubeka izandla zakho ngemuva kwekhanda lakho kusiza ukuzinzisa umnyombo namahlombe akho.


  1. Qala ngezinyawo zakho zihlukaniswe ububanzi behlombe, izinzwane ziphume kancane, izingalo zigobile, neminwe ixhumeke ngemuva kwekhanda lakho.
  2. Qhubeka ne-squat eyisisekelo.

4. Isikwele esiseceleni

Kubalulekile ukusebenza kuzona zonke izindiza zokunyakaza ngenkathi uzivocavoca - lokho akusho ukuthi kungaphambili nangasemuva kuphela, kodwa futhi nakuhlangothi ngalunye.

  1. Qala ngezinyawo zakho ububanzi behlombe bese izingalo zakho zibheke ezinhlangothini zakho.
  2. Qala ukugoba okhalweni bese ugoba amadolo akho, unyathele unyawo lwakho lokunene eceleni bese uvumela izingalo zakho ukuba ziphakame phambi kwakho ziye endaweni ekahle.
  3. Lapho amathanga akho ehambisana nomhlabathi, sukuma, unyathele unyawo lwakho lwesobunxele ukuhlangabezana nesokudla sakho.
  4. Phinda, unyathele unyawo lwakho lwesobunxele bese uletha unyawo lwakho lokunene ukuhlangabezana nalo.

5. Isigaxa sepistoli

Ukuhamba okuthuthuke kakhulu, isigaxa sevolovolo yisigaxa somzimba esisodwa esidinga amandla, ibhalansi nokuhamba.

  1. Qala ukuma ngezinyawo ndawonye bese welula izingalo zakho phambi kwakho.
  2. Phakamisa umlenze wakho wesobunxele uphume phansi phambi kwakho bese uhla phansi ngakwesokunene sakho, wehlise kuze kube yilapho umlenze wakho wesobunxele uhambisana naphansi.
  3. Sukuma uphinde ngaphesheya.

6. Isigaxa somlenze owodwa

Akufanele kudidaniswe nesigaxa sesibhamu, isigaxa somlenze owodwa sinjalo nje - isifonyo emlenzeni owodwa. Umehluko omkhulu ukuthi ku-squat yomlenze owodwa, umlenze wamahhala akudingeki uhambisane nomhlabathi.


  1. Qala ngokuma izinyawo zakho zihlangane nezingalo zakho ziphambi kwakho.
  2. Phakamisa umlenze wakho wesobunxele phezulu emhlabathini phambi kwakho bese uhlala phansi ngakwesokunene sakho lapho ungafika khona, ume lapho ithanga lakho langakwesokudla lifana nomhlabathi.
  3. Sukuma, bese ushintsha imilenze.

7. I-Plié squat

Shayela inkanyezi yakho yangaphakathi ye-ballet nge-squi plié. Kuhle kakhulu ukukhomba okhalweni lwakho, futhi.

  1. Qala ngezinyawo zakho ezibanzi kunezobubanzi behlombe, kukhonjiswe izinzwane.
  2. Gobisa amadolo akho, wehle aze amathanga akho afane nomhlabathi, noma kufike lapho ungakwazi ukuya khona. Gcina isifuba sakho siphezulu lapho uhamba.
  3. Phusha izithende zakho ukuze ubuyele ekuqaleni.

8. Plié squat ngokuhudula izinyawo

  1. Qala ngokwenza squi plié. Njengoba ubuya phezulu, hudula unyawo lwakho lokunene phansi ukuhlangabezana nomlenze wakho wesobunxele.
  2. Nyathela unyawo lwakho lwesobunxele ngaphandle, plié squat, bese uhudula unyawo lwakho lwesobunxele ukuze uhlangane nesokudla sakho.

9. Isikwele esishayelwa ngamadolo

  1. Yehla phansi endaweni eyisisekelo.
  2. Njengoba ukhuphuka, shayela idolo lakho langakwesokudla phezulu ngendlela elizohamba ngayo.
  3. Yehla ngokushesha uphinde uye kwesinye isikwele esiyisisekelo, ucindezele phezulu bese ushayela idolo lakho langakwesokunxele phezulu ngalesi sikhathi.

10. I-Side-kick squat

Ukungeza ukukhahlela kuma-squats akho kubasusa emandleni baye e-cardio ngokushesha.

  1. Yehla phansi endaweni eyisisekelo.
  2. Njengoba ukhuphuka, khahlela umlenze wakho wangakwesokudla phezulu njengoba uzohamba.
  3. Yehla ngokushesha uphinde uye kwesinye isikwele esiyisisekelo, ucindezele phezulu bese ukhahlela umlenze wakho wesobunxele phezulu.

11. Hlukanisa isikwele

  1. Gxadazela ukuma kwakho ukuze unyawo lwakho lokunene lube phambi kwesobunxele sakho.
  2. Yenza i-squat, wehle phansi kuze kube yilapho ithanga lakho langakwesokudla lifana nomhlabathi.
  3. Yima ushintshe ukuma kwakho.

12. I-close-stance squat

Ukusondeza izinyawo zakho ndawonye kunika ama-quads akho ukuzivocavoca okwengeziwe.

  1. Qala ukuma ngezinyawo zakho usondele, izinzwane zikhombe ngqo phambili.
  2. Hinge okhalweni lwakho bese uhlala emuva esikhungweni, uqinisekise ukuthi amadolo akho awehli. Sukuma lapho amathanga akho ehambisana nomhlabathi.

13. Ukuhamba ngezikwele ngemuva

  1. Gcwalisa i-squat eseceleni, kepha esikhundleni sokubuyela emuva enkabeni, qhubeka uye ohlangothini olulodwa.
  2. Phinda inani elifanayo lezinyathelo ngakolunye uhlangothi.

14. Isigaxa securtsy

Lokhu kwehlukahluka kunikeza ukunakwa okwengeziwe kuma-glutes akho.

  1. Qala ngezinyawo zakho zihlukaniswe ububanzi behlombe, izandla okhalweni.
  2. Nyathela umlenze wakho wangakwesokudla emuva, uwunqamule ngemuva kwesobunxele sakho, njengokuthi uyagoba, ugoba umlenze wakho wesobunxele futhi ume lapho ithanga lakho lifana nomhlabathi.
  3. Buyela ekuqaleni bese uqedela ngomlenze wakho ohlukile.

15. Ukuhamba ngezikwele

Zizwe ukusha ngokuhamba ngesikwele, okwandisa isikhathi ngaphansi kwengcindezi - noma ubude besikhathi imisipha iyasebenza.

  1. Yehla phansi endaweni eyisisekelo.
  2. Ngaphandle kokukhuphuka, hamba unyawo phambi kolunye.

16. Izinqe zexoxo

  1. Yehla phansi endaweni eyisisekelo.
  2. Beka izindololwane zakho ngaphakathi kwamadolo akho, uhlanganise izandla zakho ndawonye.
  3. Ukugcina izindololwane zakho lapho zikhona, kancane kancane qala ukuqondisa imilenze yakho, uphushe izinkalo zakho phezulu emoyeni, bese wehlisela emuva phansi.

17. Ukushaywa yisikwati

  1. Yehla phansi endaweni eyisisekelo.
  2. Esikhundleni sokubuyela emuva ngokugcwele ekuqaleni, vuka maphakathi, bese ubuyela emuva phansi futhi.

18. Amajack squat

  1. Yehla ungene esikhungweni esiyisisekelo izingalo zakho ngemuva kwekhanda lakho.
  2. Gxuma izinyawo zakho uphume futhi ungene ngaphakathi, ugcine isikhundla se-squat.

19. Isikwele esine-kickback

  1. Yehla phansi endaweni eyisisekelo.
  2. Njengoba ukhuphuka, phakamisa unyawo lwakho lokunene phansi, ucindezele i-glute yakho bese ukhahlela umlenze wakho emuva kwakho. Qinisekisa ukuthi izinkalo zakho zihlala zikwele phansi.
  3. Yehlisa unyawo lwakho phansi, squat phansi futhi, bese ukhahlela umlenze wakho wesobunxele ngemuva.

Izikwele ezinesisindo

Ngokufaka ama-dumbbells, i-barbell, noma i-kettlebell kuma-squats akho, uzoziphonsela inselelo ngokumelana okwengeziwe.

20. Isikwele esingaphezulu

Isikwele esingaphezulu, esinesisindo esibanjwe ngaphezu kwekhanda lakho, sidinga ukuzinza, ukuhamba, nokuguquguquka okwedlula i-squat eyisisekelo.

  1. Yima ngezinyawo zakho zibanzi kunezobubanzi behlombe, kukhonjiswe izinzwane. Bamba i-barbell noma ibhola phezu kwekhanda lakho ngokubamba okubanzi.
  2. Ukugcina isifuba sakho nekhanda phezulu, hlala emuva okhalweni lwakho, uvumele amathanga akho adlule ngokufana nje nomhlabathi.
  3. Shayela ezithendeni zakho ukuze ubuyele ekuqaleni.

21. Isikhumulo semayini

Lokhu kwehlukahluka kusetshenziswa umshini wezimayini, ongawuthola ezindaweni eziningi zokuzivocavoca.

  1. Beka ibha ekhoneni noma esiteshini sezimayini bese ulilayisha ngenani lesisindo osifunayo.
  2. Yima phambi kokuphela okunesisindo, uyibambe ngezandla zombili ezingeni lesifuba, bese ugoba phansi.
  3. Phusha phezulu ngezithende zakho, ugcine isifuba sakho siphezulu yonke indawo.

22. UBarbell squats emuva

  1. Layisha i-barbell emahlombe akho.
  2. Gcwalisa i-squat eyisisekelo.

23. Dumbbell squat

  1. Bamba i-dumbbell esandleni ngasinye ezinhlangothini zakho bese uqedela isikwele esiyisisekelo.
  2. Gcina isifuba sakho sivulekile futhi uphakamise ikhanda phezulu.

24. Isikwele sangaphambili

Ngoba uphethe isisindo phambi kwakho ngalokhu kwehluka, ingqikithi yakho ingena ekushayeleni ngokweqile. Umhlane wakho ongaphezulu kufanele usebenze ukugcina ukuma okuhle futhi ama-quads akho ahlangabezana nomthwalo ophakeme.

  1. Layisha i-barbell ohlangothini lwakho lwangaphambili, ulibeke phambi kwamahlombe akho, uwele izingalo zakho, ubambe ibha.
  2. Yehla uye endaweni eyisisekelo.

25. Igoblet squat

Ngokufana ne-squat yangaphambili, iketanga lakho langaphambili - noma ingaphambili lomzimba wakho - lenza umsebenzi omningi ku-squat squat. Isikhundla esiphansi futhi sihle ngokwemvelo futhi kulula kubantu abaningi ukukufeza.

  1. Bamba i-dumbbell noma i-kettlebell eduze kwesifuba sakho izinyawo zakho zibanzi kancane kunehlukaniswe nobubanzi behlombe nezinzwani zikhonjiswe kancane.
  2. Ukugcina isifuba sakho nekhanda phezulu, goba amadolo kuze kube yilapho imisipha yakho ithinta amathole akho. Sukuma.

26. Isikwele saseZercher

Esinye isikwele esilayishwe ngaphambili, isikhafu seZercher asihambisani nenhliziyo edangele, ngoba sidinga ukubamba isisindo ku-crook wendololwane yakho.

  1. Bamba i-barbell ku-crook wendololwane yakho izintende zibheke kuwe.
  2. Yehla uye endaweni eyisisekelo.

27. Isihlukanisi seBulgaria

Lokhu kwehluka komlenze owodwa kukuphoqa ukuthi ubandakanye umnyombo wakho. Qedela lokhu kuhamba ngokubamba i-dumbbell esandleni ngasinye noma ulayishe i-barbell emhlane wakho.

  1. Zibeke phambi kwebhentshi ngesimo sokuhlukanisa, uphumule unyawo lwakho lwesobunxele phezulu ebhentshini. Unyawo lwakho lokunene kufanele lube kude ngokwanele ukuphuma kahle ngaphandle kwedolo lakho liwela ezinzwaneni zakho.
  2. Ukugcina isifuba sakho sivulekile, squat phansi emlenzeni wakho wesokudla, uhlehlise emuva ngesithende sakho.
  3. Sukuma wenze ngakolunye uhlangothi.

Izikwele zePlyometric

Izikwele zePlyometric zibandakanya ukunyakaza okuqhumayo okudinga imisipha yakho ukuthi isebenzise amandla amakhulu ngesikhathi esincane kakhulu - ahlanganisa isivinini namandla okwenza ube namandla ngokwengeziwe.

ukuqaphela

Uma umusha ekusebenzeni noma unanoma yiluphi uhlobo lokulimala, yeka lokhu kuhamba, okungaba kubi kumajoyini akho.

28. Jump squat

  1. Thatha isikhundla se-squat esiyisisekelo. Yehla phansi, futhi lapho ukhuphuka, qhuma phezulu ngezinzwane zakho ugxume.
  2. Land ngobumnene, ngokushesha wehla ubuye phansi uphinde uqhume ubuye futhi.

29. Jump squat on izinzwane

Lokhu kwehluka kulula kancane emadolweni nasemaqakaleni.

  1. Thatha isikhundla se-squat sokugxuma.
  2. Esikhundleni sokushiya phansi phezulu, vele ukhuphukele kuzinzwane zakho.

30. Isisindo sokuxhuma esinesisindo

  1. Bamba i-dumbbell ekhanyayo ezandleni zombili.
  2. Gcwalisa i-squat ejwayelekile ejwayelekile.

31. Isifonyo sePop

  1. Qala ngezinyawo zakho ndawonye nezingalo zakho eceleni kwakho.
  2. Gobisa amadolo akho ulethe izingalo zakho phambi kwakho, ugoba endololwaneni.
  3. Sukuma futhi "pop" phezulu, ubeka izinyawo zakho ngaphandle, uvumela ukugoba okuncane emadolweni akho, bese ngokushesha weqa ubuyela maphakathi ngezinyawo zakho.
  4. Vuka uphinde uvele futhi.

Izikwele ezisebenzisa imishini

Amabhentshi, amabhokisi, amabhola e-yoga, namaqembu - konke kungakusiza wenze ifomu lakho libe lihle ngenkathi likunikeza ukumelana okwengeziwe.

32. I-Wall squat ebholeni le-yoga

  1. Yenza isikwele odongeni, kepha beka ibhola lokuzivocavoca phakathi kwakho nodonga.
  2. Yehlisa ibhola ngenkathi wehlisa umzimba wakho.

33. Ibhokisi noma ibhentshi squat

Uma umusha kuma-squats, i-squat squat iyindlela enhle yokuzicindezela phansi kancane.

  1. Zibeke phambi kwebhentshi noma ibhokisi ukuze ulithinte kancane lapho uhlala phansi esikhungweni.
  2. Yenza i-squat eyisisekelo, wehlise kuze kube yilapho phansi kwakho kuthinta isihlalo, bese uyasukuma.

34. Isikwele esincane

Ifomu le-squat elifanele lihilela ukugcina amadolo akho ngaphandle, kepha kujwayelekile ukubona amadolo evaleka, okungaba wuphawu lwama glutes abuthakathaka.

Usebenzisa ibhendi encane, ongayithola online, ikuphoqa ukuthi uvikele leli phutha.

  1. Beka ibhande elincane ngenhla kwamadolo akho, ucabanga ukuma kwesikwele esiyisisekelo.
  2. Khipha isikwele esiyisisekelo, uqinisekise ukuthi uphusha amathanga akho emabhendini.

35. Ingquza kasisi

Ungenza uhlobo lwesikidi sosisi usebenzisa ipuleti kuphela, kepha kuzoba lula ngomshini we-squiss sissy - yilokho esizochaza lapha.

  1. Zibeke emshinini we-squiss sissy ngakho-ke umile namathole akho ubhekene nephedi enkulu nezinyawo zakho ngaphansi kwamaphakethe wokumisa izinyawo.
  2. Qala ukuhlala phansi, ucindezele amapayipi wokuvimbela, kuze kube yilapho amathanga akho ehambelana nomhlabathi.
  3. Sukuma ubuye futhi.

36. Isikwele sebhendi yokumelana

Ama-Resistance band abeka ingcindezi encane emajoyinini kunalokho okusindayo ngenkathi kusanikeza ukungezwani okudingayo ukuze wakhe amandla.

Ungathola amabhendi wokumelana azo zonke izinhlobo - nemibala - online.

  1. Yima nakho kokubili okuphakelayo kwakho ebhandeni, ubambe imikhawulo okhalweni lwakho.
  2. Ukugcina izandla zakho lapho zikhona, sukuma. Yenza i-squat eyisisekelo.
  3. Sukuma ubuyele ukuqala.

37. Isikwele se-TRX

Imichilo ye-TRX, etholakala ku-inthanethi, isebenzisa amandla adonsela phansi kanye nesisindo somzimba wakho ukuze unikeze ukuqeqeshwa kokumelana. I-TRX squat ukunyakaza okukhulu kokuqala.

  1. Bamba izibambo ze-TRX bese uzibamba ezingeni lesifuba ngezingalo ezinwetshiwe, wenze isipele kuze kube yilapho imichilo ingasasebenzi.
  2. Yehlisa phansi ube yisikwele, udonse nje kancane ubhekane nezintambo.

38. Ukukhahlela isikwele kwe-TRX

  1. Sethela isikwele esijwayelekile se-TRX.
  2. Njengoba ukhuphuka, khahlela umlenze wakho wangakwesokudla phezulu nangaphandle.
  3. Lapho unyawo lwakho lubuyela emhlabathini, squat ngokushesha phansi futhi, kulokhu ukhahlela umlenze wakho wesobunxele phezulu naphandle.

39. I-TRX squat igxuma

  1. Sethela isikwele esijwayelekile se-TRX.
  2. Njengoba ukhuphuka, qhuma ugxume, ufike kancane futhi wehle ngokushesha ungene esikhungweni.

40. I-TRX isibhamu sikwele

Izikwele zepistol zingaba yinselele impela, kepha ukuzenza ngosizo lwebhanti le-TRX kungakusiza ekutholeni izinto.

  1. Bamba izibambo ze-TRX bese uzibamba ezingeni lesifuba ngezingalo ezinwetshiwe, wenze isipele kuze kube yilapho imichilo ingasasebenzi.
  2. Phakamisa umlenze wakho wesobunxele phansi, uwubambe uqonde phambi kwakho, bese ugoqa umlenze wakho wangakwesokudla, uvumele umlenze wesobunxele ukuthi ufinyelele ngokulingana nomhlabathi.
  3. Sukuma uphinde uphinde ngomunye umlenze.

41. Umshini we-Smith squat

Eyaziwa nangokuthi umshini we-squat osiziwe, ama-squats womshini weSmith akuvumela ukuthi ugxile efomini futhi wehlise ubungozi bokulimala.

  1. Layisha isisindo osifunayo emshinini bese ubeka ibha ukuze ukwazi ukungena ngaphansi kwayo kahle futhi usukume. Kufanele kuphumule ngaphesheya kwezingibe zakho namahlombe.
  2. Hinge okhalweni bese ugoba amadolo akho, uhlale emuva okhalweni lwakho kuze kube yilapho amathanga akho ehambelana phansi.
  3. Sukuma uphinde.

42. Isikwele esiqhekekile

Lokhu kwehlukahluka kusetshenziswa umshini ohlukile obizwa nge-hack machine.

  1. Layisha isisindo osifunayo bese ubeka umhlane namahlombe akho emaphaketheni bese welula imilenze yakho, ukhulule izibambo zokuphepha.
  2. Gobisa amadolo akho, ume lapho amathanga akho ehambisana nomhlabathi, bese uhlehlela emuva phezulu ukuze uqale.

43. Isikwele saseBosu

Sebenzisa ibhola leBosu, ongalithola online, kuyindlela enhle yokusebenza kubhalansi yakho ngenkathi u squat.

  1. Khweza ibhola leBosu ukuze izinyawo zakho zihlukaniswe ububanzi emahlombe.
  2. Yelula izingalo zakho phambi kwakho bese uguqa ngamadolo, uhlale emuva okhalweni lwakho futhi ugcine ibhalansi yakho. Gcina umhlane wakho uqonde kuyo yonke indawo.
  3. Sukuma ubuye futhi.

44. Reverse isikwele seBosu

Lokhu kwehluka kunikeza inselelo enkulu kakhulu yebhalansi kune-Bosu squat ejwayelekile.

  1. Flip ibhola le-Bosu ukuze indawo eyisicaba ibheke phezulu. Yinamathisele ngokucophelela ukuze izinyawo zakho zibe semaphethelweni.
  2. Sula phansi, uqinisekise ukuthi amadolo akho ayaphumela ngaphandle, isifuba sakho siyaziqhenya, emuva kuqondile nekhanda lakho lihlala phezulu.
  3. Phusha emuva ukuze uqale bese uphinda.

45. Ibhokisi gxumela ku-squat

Lesi isinyathelo esithuthukile se-plyometric esibandakanya ibhokisi. Qaphela uma ungakaze weqe ibhokisi ngaphambili.

  1. Zibeke phambi kwebhokisi.
  2. Yehla futhi ugxume, ufike ebhokisini bese uphonseka esikhungweni.
  3. Shiya phansi bese uphinda.

Okubalulekile

Ukuqothuka kuyindlela enhle yokwakha amandla omzimba aphansi. Kunokwehluka okungabaleki kwazo zonke izinhlobo zokulinganiselwa, ukuqhubekela phambili, nezinhloso. Ulindeni? Isikhathi sokuyiphonsa phansi!

Kuyathakazelisa Namuhla

UCatherine Hannan, MD
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UCatherine Hannan, MD

Okukhethekile Ekuhlinzweni Kwepla tikiUDkt. Catherine Hannan ungudokotela ohlinzayo wepula itiki. Uphothule eGeorgetown Univer ity Ho pital eWa hington DC. U ebenze e ibhedlela i-VA ku ukela ngo-2011 ...
Ungaba Kanjani Leyo Ntombazane Othandwa Yibo Bonke Abantu
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Ungaba Kanjani Leyo Ntombazane Othandwa Yibo Bonke Abantu

Dedela yonke leyo mibono ngokuba ngomunye umuntu.Ngempela. Awuphoqelekile ukuba ube ukuthandwa kwakho kwe-In tagram, izimpendulo zakho ze-Twitter, noma inkulumo yedolobha. Uhlobo lwentombazane okufane...