Ukuqeqeshwa komlenze wamantombazane kuyindlela enhle yokuletha isibalo sakho ekubukeni okuphelele. Ngemuva kwakho konke, imilenze enhle, ehlakaniphile, enhle - lena yinto ebaluleke kakhulu yesithombe sakho sonke. Ngaphezu kwalokho, kwabaningi besifazane, imilenze yindawo enenkinga: ngokuvamile amaqanda agcwele kakhulu noma aphelile, izinkalo zigcwele kakhulu futhi zigcwele, futhi uhlangothi lwangaphakathi lwethanga luyisihloko esihlukile. Noma kunjalo, uhlelo lokuqeqeshwa olufanele lwezinyawo ngokuqinisekile luzokusiza ukuqeda zonke izinkinga.
Ukuqeqeshwa komlenze wokunciphisa
Uma inkinga yakho eyinhloko ukugcwala ngokweqile kwemilenze, kuzokwazi ukulwa nalokhu kuqeqeshwa yedwa isikhathi eside kakhulu. Amentimitha engeziwe kudingeka abhujiswe ngendlela eyinkimbinkimbi ngokuhlanganisa ukuqeqeshwa kwemisipha yomlenze nokudla okunempilo.
Esigabeni sokuqala, kwanele ukuba ungabandakanyi ekudleni konke okumnandi (ngaphandle kwezithelo), okuthosiwe, ukubhema namafutha. Ngokusho kokubona odokotela, ukuthambekela kokudla okunamafutha kakhulu okuvame ukuhambisana nokugcwala kwemilenze.
Ngokuqinisekile uyazi ukuthi ukuqeqeshwa okungcono kakhulu kwemilenze nezinyawo kuyi-bike yokuzivocavoca noma nje ugibele ibhayisikili okungenani imizuzu engu-30-40. Ngaphezu kwalokho, lokhu kuyindlela enhle yokuzivocavoca kwe-aerobic, okungeyona nje eyenezela ekushiseni okusebenzayo kwama-khalori, kodwa futhi iyasiza ekusebenzeni zonke izindawo ezidingekayo. Uma imilenze yindawo yakho yenkinga ehlala njalo, kwenzekani kwabesifazane abanezinhlobo ze-"pear", ngakho-ke kunengqondo ukuthenga ikhaya lebhayisikili yokuzivocavoca.
Omunye ukuqeqeshwa komlenze okushisa kakhulu yi-steps aerobics, okungenzeka ukuthi isetshenziswe ngesinye isikhathi yizifundo ku-stelip elliptical noma nje ukuhamba ngezinyathelo (hhayi ngaphansi kwemizuzu engu-15-20). Uma uhlanganisa ukuhamba ngebhayisikili ngesinyathelo sokuzivocavoca - uzobona umphumela osheshayo nokukhangayo.
Ngaphezu kwalokho, ngenxa yalezi zivivinyo, hhayi nje ukuqeqeshwa kwezinyawo ezenzekayo, kodwa nokuqeqeshwa komzimba wonke, okwenza ube yinto elula kakhulu futhi ekhangayo. Ukuze kuzuze imiphumela emihle, kubalulekile ukuqhuba izikhathi ezingu-3-5 ngesonto. Futhi uma konke lokhu wengeze futhi u-jogs ekuseni, khona-ke izinyawo zakho maduzane zikukumangaze! Ikakhulukazi uma zonke izinsuku zihamba ngokugijima okukhanyayo, futhi kusihlwa zihamba ngesinyathelo nangebhayisikili.
Into eyinhloko, ungakhohlwa ukuthi isibonakaliso somsebenzi omuhle yilapho imisipha yomlenze ngemuva kokusebenzisa ubuhlungu. Uma wenza isigamu somsebenzi, futhi kuze kube yilapho okwedlula ukuphela, imiphumela kuzodingeka ilinde isikhathi eside!
Ukuqeqeshwa komlenze ekhaya
Uma umgomo wakho ukwenza imilenze yakho ifakwe kahle, ungahlanganyela enhlobonhlobo yokwakha umzimba - ukuqeqeshwa komlenze okunjalo kungenzeka ngisho nasekhaya nge-pair of dumbbells. Ukuze ugubungele umzabalazo nazo zonke izindawo eziyinkinga, kubalulekile ukwenza konke okuyinkimbinkimbi:
- Njengokufudumala, ugijima endaweni noma ugijime ngentambo imizuzu engu-2-5.
- Ukuzivocavoca okukhulu okwenqeni nasezintweni! Faka izinyawo zakho ububanzi begceke ngaphandle, izinyawo zihambisane nomunye nomunye, futhi ugijime, udonsa izintambo emuva ngokujulile. Yenza amaqoqo amathathu izikhathi ezingu-20. Uma kulula kuwe, thatha ama-dumbbells ezandleni zakho.
- Lokhu kusebenza kuphumelela engxenyeni yangaphakathi yethanga. Beka izinyawo zakho ngokubanzi kunamahlombe akho, faka izinyawo zakho ezinhlangothini, uphinde uqhube, ugcine umhlane wakho wezintambo (ama-sumo squats). Yenza amaqoqo amathathu izikhathi ezingu-20. Esikhathini esizayo, ungenza lo msebenzi ngokuthatha ama-dumbbells.
- Ukuzivocavoca okuphelele kokuthuthukiswa komlenze ophansi. Hamba ngezinyawo ezimbili, thatha ama-dumbbells. Yenza iziphakamiso ezingu-20 ezithombeni zakho. Bese ubeke unyawo ngaphakathi bese uphinda. Bese uyeka ukuma bese uphinda futhi. Yenza umsebenzi womunye umlenze.
Ukuqeqeshwa komlenze ekhaya kungenziwa nsuku zonke noma izikhathi ezingu-3-4 ngesonto.