Ukuze kuzuze imiphumela emihle emidlalweni, kubalulekile ukuthi udwebe kahle uhlelo lokuqeqesha amantombazane. Okokuqala, kubalulekile ukucabangela izici zomzimba wesifazane. Isibonelo, abesifazane emisipha banezinsipho ezincane ezingaphezu kwamadoda, okusho ukuthi ukuqeqeshwa ngenani elincane lokuphindaphinda ngeke linikeze imiphumela. Njengoba kunikezwe ukuthi umzimba ophezulu wabesifazane awunayo imisipha eminingi, khona-ke ukuthuthukiswa kwawo kuyodingeka kube nzima kunamadoda.
Indlela yokwenza uhlelo lokuqeqesha e-gym for girls?
Ngaphambi kokucabangela imithetho yokulungiselela amakilasi, ngingathanda ukusho ngeminye imithetho. Kunconywa ukuthi kusetshenziswe i-microperiodization, okusho ukuguqula umthwalo we-cyclic. Ukuqeqesha kufanele kube yi-high volume, okungukuthi, kufaka ukuphindaphinda okuningi ngezindlela ezimbalwa, kepha ukuphuka kufanele kube okuncane futhi kungadluli imizuzu eyi-1.5. Kubalulekile ukuqapha ukudla nokuqapha inani lama-carbohydrate okudliwe. Kunconywa ukuba unikeze uhlelo lokuqeqeshwa kwamandla ehholo lamantombazane, ungesabi ukuthola uhlobo lomzimba lomzimba. Ngokuzivocavoca njalo ungakwazi ukuqeda isisindo esiningi, uzuze ukukhululeka okuhle futhi uthuthukise impilo yakho.
Amathiphu okudweba uhlelo lokuqeqesha amantombazane amancane:
- Okokuqala kudingekile ukuba wehlele kudokotela ukuze anikeze ukuhlaziya futhi akhiphe izinkinga ezingenzeka ngezempilo.
- Emahoreni ambalwa okuqala, kunconywa ukuba usebenze nomqeqeshi oyokusiza ukwenza uhlelo olufanele futhi uzolandela inqubo yokwenza izivivinyo.
- Ukuze uzuze imiphumela emihle, udinga ukulungiselela ukuqeqeshwa okuyinkimbinkimbi, okungukuthi, ukuphindaphinda kokugcina kufanele kwenziwe ngamandla wakamuva.
- Uhlelo lokuqeqesha lufanele lube lwangempela, okungukuthi, intombazane kumele ibe namandla okuyifeza. Ngaphezu kwalokho, amakilasi kufanele abe mnandi. Uma ukhetha uhlelo olulungile, kufanele ulungiswe wena futhi, uma kunesidingo, esikhundleni somzimba othile.
- Umsebenzi ngamunye kufanele wenziwe izikhathi ezingu-12-15, wenze izinyathelo ezingu-3-4. Ukusebenza okukhulu kuphela okuzosiza ekufezeni imiphumela emihle.
- Kungcono ukulayisha yonke imisipha yomzimba ekusebenzeni okulodwa, kunokugxila emisipha ngayinye.
- Uhlelo lokuqeqesha e-gym for girls lusekelwe ekukhethweni kwamaqembu amakhulu ama-muscle, okuyiwona oyedwa noma amabili okuvivinya umzimba. Kufanelekile ukukhetha izivivinyo ezibandakanya inani elikhulu lemisipha.
- Iya ejimini izikhathi 2-3 ngesonto, ugxile empilweni yakho siqu. Ngokuqondene nesikhathi, isikhathi esincane siyimaminithi angu-30, kanti isikhathi esiphezulu siyihora eli-2.
- Okubaluleke kakhulu ukufudumala, okuyinto ikuvumela ukuba ulethe umzimba ithoni bese ulungisa imisipha namalungu ukuze uthole ukuqeqeshwa okwandisiwe. Ngaphezu kwalokho, ukufudumala umzimba kusiza kakhulu ukunciphisa ingozi yokulimala.
- Isibonelo sokuzivocavoca okuphumelelayo kokulahlekelwa isisindo ejimini : ukuhlaselwa kanye nama-squats nama-dumbbells, ama-press presses, ngenkathi elele futhi emile, edonsa ama-dumbbells kanye nemigoqo embukisweni, ukudonsa up and push-ups. Ukuze ucindezeleke, ungasebenzisa izinhlobo ezahlukene zokuguqula, ukupompa umshini ophansi nangaphezulu, kanye nemisipha ye-oblique.
Okubaluleke kakhulu yisisusa esihle, esizokwenza amandla nokusiza ukubhekana nomthwalo okhona.
Uhlelo lokuqeqesha amantombazane kufanele lusetshenziswe phakathi nezinyanga ezingu-2-3, futhi emva kwalokho kubalulekile ukuhlola imiphumela efinyelelwe futhi, uma kunesidingo, ukulungisa lolu hlelo. Kunconywa ukuba ulinganise imingcele yomzimba wakho njalo ngesonto bese wenza isimiso sokuqhubeka.