Ukuqeqeshwa kwendandatho yamantombazane kuyindlela ephumelelayo yokushisa amafutha nokuthuthukisa amandla nokukhuthazela. Kukholelwa ukuthi lolu hlobo lokuqeqesha likuvumela ukuba usakaze ngokulinganayo umthwalo futhi unikeze umphumela omkhulu. Ekuqaleni, ukuqeqeshwa okuyisigungu kwenziwa kuphela ekuzivocavoca, kodwa manje kubhekwa ukuthi kungenziwa ngisho nasekhaya.
Uhlelo lokuqeqeshwa kwesifunda samantombazane
Le ndlela yokuqeqeshwa kwamandla ihilela ukusebenza okuqhubekayo kokuzivocavoca, ngaphandle kokuphumula nokuphumula. Ukuqeqeshwa kwesifunda kwabesifazane ekuzivocavoca ukuhamba okuhlelekile kusuka kusimiso simulator kumbuthano, ukwenza ngamunye wabo, isibonelo, 1 iminithi ngamandla aphelele. Ngemuva kokuthi wonke ama-simulators eseqedile, ungaphinda umjikelezo ogcwele izikhathi ezingu-1-2 ngaphezulu.
Ungasebenzisa le nqubo ekhaya. Kulokhu, isibonelo sokuqeqeshwa okuyisigungu sabesifazane ukuqhutshwa kokuzivocavoca okuqhubekayo emaqenjini ahlukahlukene e-muscle ngendlela eyi-1 kumbuthano. Indlela yesithathu nesithathu izohambisana nemibuthano elandelayo. Ngamanye amazwi, uma ucindezela izikhathi ezingu-20 ku-2 futhi ukwenza ukuhlasela kuka-2 ku-2 kufike, ukujikeleza kokuqala kuzoba nokuhlaselwa kuka-10 nokuhlaselwa okungu-20, futhi futhi - isondlo sesibili.
Ukujikeleza uhlelo lokuqeqesha abesifazane
Sinikeza ukuqeqeshwa okuyisigungele kwabesifazane, okutholakala ekuzivocavoca umzimba, nasekusebenzeni ekhaya. Umthwalo ohlongozwayo ufanelwe abaqalayo, ngakho-ke udinga ukwandiswa.
Ngakho, uhlelo:
- Izikwele - izikhathi ezingu-20 ngombuthano.
- Phambuka izikhathi ezingu-20 ngombuthano.
- Ama-push-ups - izikhathi ezingu-10-15 ngombuthano.
- Izinyawo zamaMahi - izikhathi ezingu-20 ngembuthano.
- Ukugoqa ngentambo - imizuzu 1-3 kumjikelezo.
- Ukuphikisana - izikhathi ezingu-20 ngombuthano.
- Ukuhlanekezela emuva - izikhathi ezingu-15 ngombuthano.
- Ukuqothulwa kwama-dumbbells kungu-15 kwendilinga ngayinye.
- Planck - kusuka kumasekhondi angu-30 kuya kwangu-60 ngomjikelezo ngamunye.
- Ukuzivocavoca ngezikhathi zasemuva - izikhathi ezingu-15 ngendandatho.
Uma ungakaze usebenzise imidlalo isikhathi eside, ungaphumelela amavivinyo amathathu emasontweni amabili okuqala, kodwa-ke kudingeka uqalane nokusebenza okugcwele. Umqaphi angenza kuphela nxazonke, kodwa emva kwenyanga yokuqeqesha, kuzomele ukhulise inani lokuphindaphinda, noma wengeze umbuthano omusha. Phakathi komjikelezo ngamunye kufanele kudlule imizuzwana engaphezu kuka-40-60 - lokhu kuyisimo esiyinhloko sokulahlekelwa kwesisindo esisebenzayo ngale ndlela.