Abesifazane abaningi bafuna ukuqeda isisindo esiningi futhi basebenzise ukukhululeka komzimba, ngakho-ke baqale ukudlala ezemidlalo. Ukuze ungayeki ukuhamba ngemva kwesifundo sokuqala, kubalulekile ukudweba uhlelo lokuqeqesha ukulahlekelwa isisindo ekhaya ngamantombazane, ngokusho kwemithetho ekhona. Kubalulekile futhi ukuba nesisusa esizoba yisikhuthazo sokungavumi futhi sithuthele emgomweni. Isikhathi sokuqala sizoba nzima, kodwa singene embusweni, lo mdlalo uzoqala ukuletha injabulo. Kubalulekile ukukhuluma ngokubaluleka kokudla okunempilo nokuphuza.
Kungani intombazane ingaqala ukuqeqesha ekhaya?
Umthetho obaluleke kunawo wonke ukunakekelwa kwezemidlalo ngokuzibophezela, hhayi ukweqa ukuqeqeshwa nokuzivocavoca ngokwenza inqubo efanele. Kungenxa yale njongo ukuthi kudingekile ukuthi kusetshenziswe lolu hlelo kusengaphambili futhi ungabuyeli kulo isinyathelo esisodwa. Abaqalayo bayakhuthazwa ukuba bagcine idayari, babhale uhlu lwezenzo ezenziwa, inombolo yezinqubo nokuphindaphinda. Ngenxa yalokhu, kuyokwenzeka ukwandisa umthwalo ngokubuka inqubekela phambili.
Imithetho yokuqeqesha amantombazane ekhaya:
- Iphutha elikhulu labaqalayo abaningi liwukusetshenziswa komthwalo osindayo. Ngakho-ke, ungakwazi ukuphikisana nesifiso sokudlala imidlalo kuze kube phakade. Qala ngokungenani, ukhulise njalo umthwalo.
- Isikhathi sokuqeqesha kumele sikhethwe ngokuzimela, sicabange ngomsebenzi kanye nenhlalakahle jikelele.
- Kungcono ukuqhuba izikhathi ezingu-3-4 ngesonto, kodwa i-cardio ivumelekile ukuba yenziwe nsuku zonke. Ukuze uqhubeke nokuqeqeshwa ekhaya kumantombazane kuwo wonke imisipha kufanele okungenani imizuzu engama-40, kodwa amahora angaphezu kuka-1.5 akufanele ahlanganyele. Awukwazi ukukhulula imisipha, ngoba ukukhula nokuqiniswa kwazo kwenziwa ngesikhathi sokuphumula nokuphumula.
- Qala iseshini ngokufudumala, okuhlose ukufudumala imisipha namalunga. Lokhu kubalulekile ukuthuthukisa umphumela nokunciphisa ingozi yokulimala. Ukuze uqedele ukuqeqeshwa kuyinhlangano ye-hitch, okungcono ukuthi isebenzise ukulula .
- Ungaziqedi kuze kube amahora amabili ngemuva kokuthi udle, kungenjalo kuzoba nezinzwa ezingathandeki.
- Ukuze uthuthukise imiphumela lapho kunconywa ukuqeqeshwa, sebenzisa ama-dumbbells, kodwa isisindo sabo akufanele sibe ngaphezu kwamakhilogremu amathathu.
- Ukuze uqeqeshe, khetha ukuzivocavoca oklanyelwe ukwenza imisipha ehlukene. Okokuqala, uqeqesha imisipha emikhulu, bese uya ezincane.
- Qaphela indlela yokwenza umsebenzi ngamunye futhi ukhumbule ukuphefumula.
Uhlelo lokuqeqeshwa oluseduze ekhaya lwamantombazane lunikezwe ngezansi.