Ukujikeleza ukuqeqeshwa kwabesifazane kusebenza kahle ekulahlekeni kwesisindo, kodwa kuyinkimbinkimbi kakhulu, ngakho-ke abaqalayo le ndlela ayifanele ukuqeqeshwa. Umphumela ophezulu wokuzivocavoca okunjalo kungenxa yokuthi ungasebenzisa wonke amaqembu omzimba ngesikhathi.
Ukuqeqeshwa kwesifunda ekhaya
Okokuqala kudingekile ukwenza uhlelo lomsebenzi, futhi kungenzeka ukufaka izivivinyo eziyinkimbinkimbi zokusebenza kuzo zonke izingxenye zomzimba noma ukuziqeqesha ngokwehlukana. Ukucabangela ukuqeqeshwa kwamantombazane ekhaya, kudingeka ucabange ukuthi kufanele uqale ngokufudumala ukulungisa umzimba emsebenzini. Isakhiwo ngokwawo sakhiwa ngendlela yokuthi umzimba olula ulandele kuqala, bese kuthiwa luyinkimbinkimbi. Ukuze ukwandise ukusebenza kahle, kuvunyelwe ukusebenzisa isisindo esengeziwe, kodwa akufanele kube mkhulu. Ukuqeqeshwa, ama-exercises 10-12 akhethiwe, futhi umbuthano kufanele uphindwe kabili. Phakathi kwalezi zindlela ikhefu lenziwe hhayi okungaphezu kweminithi. Ukuzivocavoca ngalunye embuthanweni kufanele kuphindwe izikhathi ezingu-10-50, futhi imisipha kufanele isebenze ize ihluleke. Ubude obuphelele bokuqeqeshwa akufanele kube ngaphezu kwengxenye yehora. Kuvunyelwe ukuqhuba izikhathi ezingu-2-3 ngesonto.
Ukuzivocavoca ukuqeqesha okuyisindilinga:
- Ama-push-ups . Thatha isikhundla esingezansi, ugxile ezingalweni eziqondile, okumele kube ngokubanzi kunamahlombe. Hamba phansi, ugoqa izingalo zakho ezihlangothini, futhi ngokushesha uziqondise. Cindezela ngaphandle kokulibala, kodwa gcina inqubo.
- "Izintaba" . Ungashintshi isikhundla sokuqala. Ngenye indlela, ekujuleni, bhonqa amadolo akho, uwadonsa esifubeni sakho. Vula endaweni yokuphumula elele esheshayo.
- Phambuka ukuhamba . Hlala emhlane wakho, gcina izandla zakho eduze kwekhanda lakho uphakamise phezulu komzimba, uguqe amadolo akho. Donsa i-elbow kanye nedolo eliphambene, bese udonsa omunye umlenze phambili.
- Ukuqaqa . Sukuma uqonde bese uqaqa, uphakamise izandla zakho ngaphezu kwekhanda lakho. Uma ufika phansi, faka imilenze yakho ukuze ibanga phakathi kwabo libanzi kunamahlombe akho. Yenza ukuqhuma okulandelayo, xhuma imilenze ndawonye.
- Izikwele . Ungashintshi isikhundla sokuqala futhi ugcine izandla zakho phansi. Ingabe ama- squats , awela ngaphambi kwamathanga afinyelele phansi. Ngesikhathi esifanayo, phakamisa izandla zakho phambi kwakho. Qaphela ukuthi amadolo akho awahambanga ngaphezu kwamasokisi akho. Lapho ukhuphuka, wehlisa izandla zakho.
Kumele kuthiwa ukuqeqeshwa okuyisigungu ekhaya kwabesilisa nabesifazane kusiza ukubhekana nesisindo esiningi nesisindo semisindo, kodwa asibambi ekukhuleni kwabo.