Ukuqeqeshwa komlenze wamantombazana kuyindlela enhle yokuzisa isibalo sakho ekukhangeleni okugqibeleleyo. Emva kwakho konke, imilenze emilenze, ehlakaniphile, emilenzeni emihle - le nto iyona nto ibaluleke kakhulu yomfanekiso wakho wonke. Ukongezelela, kubafazi abaninzi, imilenze yindawo engxaki: ngokuqhelekileyo amaqanda apheleleyo okanye apheleleyo, amaqatha ajikeleze ngokugqithiseleyo kwaye apheleleyo, kwaye icala langaphakathi lethanga liyisihloko esahlukileyo. Nangona kunjalo, inkqubo yokuqeqesha iinyawo ngokuqinisekileyo iya kukunceda ukuba ulahle yonke indawo engxaki.
Ukuqeqeshwa komlenze omncinci
Ukuba ingxaki yakho enkulu kukuzaliswa ngokugqithiseleyo kwemilenze, kuya kubakho ukulwa nalo qeqesho yedwa ixesha elide. Amangentimitha angaphezulu kufuneka atshabalalise ngendlela eyinkimbinkimbi ngokuhlanganisa ukuqeqeshwa kwemisipha yomlenze kunye nesondlo esifanelekileyo.
Kwisigaba sokuqala, kwanele ukuba ungabandakanyi kwizinto zokutya zonke izinto ezintle (ngaphandle kwesityalo), othosiweyo, ukutshaya kunye nokunqatha. Ngokutsho kokugqithiswa kwamagqirha, kukunyamekela ukutya okunamafutha okugqithiseleyo okudla ukuhamba ngokugcwele kwemilenze.
Ngokuqinisekileyo uyazi ukuba uqeqesho oluhle kakhulu lweemilenze kunye neenqanaba ngumqhubi we-bike okanye ugibela ibhasikidi ubuncinane imizuzu engama-30-40. Ukongezelela, lo luhlobo oluthile lohambo oluthile lwe-aerobic, olungagxininisi kuphela ekutshiseni okukrakra kweekhalori, kodwa kunceda ekusebenzeni yonke imimandla eyimfuneko. Ukuba imilenze yinkalo yakho yengxaki rhoqo, kwenzeka ntoni kubasetyhini "uhlobo" lwefayile, ngoko kuyacaca ukuba uthenge ikhaya lebhayisikili.
Olunye uqeqesho olungumlenze olushushu kakhulu luyi-aerobics yesinyathelo, esinokuthi ithathe indawo ethile ngesifundo kwi-elliptical stepper okanye ukuhamba nje ngezitepsi (kungekhona ngaphantsi kwemizuzu eyi-15-20). Ukuba udibanisa ibhayisikili kunye nesinyathelo sokusebenza-uza kubona umphumo okhawulezayo nokhangayo.
Ukongeza, ngenxa yezi zivivinyo, kungekhona nje ukuqeqeshwa kweenyawo ezenzekayo, kodwa kunye nokuqeqeshwa komzimba wonke, okwenza ube yincinci ngakumbi kwaye ikhangeleke. Ukufezekisa iziphumo ezifanelekileyo, kubalulekile ukuba usebenzise ama-3-5 ngeveki. Yaye ukuba ukuba konke okongezayo kunye neentsasa zokusa, ziza kukukhawuleza iinyawo zakho. Ngokukodwa ukuba yonke imihla iqhube ukuhamba ngokukhawuleza, kwaye kusihlwa ihamba kunye neyinyathelo kunye nebhayisikili.
Into ephambili, musa ukulibala ukuba isalathisi somsebenzi omhle kukuba xa umlenze womlenze emva kokusebenzisa kakubi. Ukuba wenza isiqingatha somsebenzi, kwaye kude kube sekugqibeleni ukugqibela, iziphumo kuya kufuneka zilinde ixesha elide!
Ukuqeqeshwa komthetho ekhaya
Ukuba umnqweno wakho ukwenza imilenze echanekileyo yenziwe ngokufanelekileyo, unokubandakanya uhlobo lwesakhiwo somzimba - ukuqeqeshwa komlenze okunjalo kunokwenzeka nakwikhaya kunye neendowuni zeendlebe. Ukuze kulungele umzabalazo nayo yonke indawo engxaki, kuyafaneleka ukuba usebenze ngokupheleleyo:
- Njengomfudumala, ugijime kwindawo okanye ugxume ngentambo ye-2-5 imizuzu.
- Umsebenzi omhle wezintlu kunye namathambo! Beka iinyawo zakho ububanzi bendawo ububanzi, iinyawo ezihambelana nomnye nomnye, kunye ne-squat, ukukhupha iminyango ngasemva. Yenza iiseti ezi-3 zamaxesha angama-20. Xa kulula kuwe, thatha iidumbbell ezandleni zakho.
- Lo msebenzi usebenza kakuhle kwicala langaphakathi lethanga. Beka iinyawo zakho ububanzi kunamahlombe akho, zibeke iinyawo zakho emacaleni, uze udibanise, ugcine umgca wakho wecala (izikwere ze-sumo). Yenza iiseti ezi-3 zamaxesha angama-20. Kwixesha elizayo, unokwenza umsebenzo ngokuthatha i-dumbbells.
- Umzimba opheleleyo wokuphuhlisa umlenze ophantsi. Yima kwinqanaba elinye, thabatha i-dumbbells. Yenza iiphakamiso ezingama-20 kwizwane zakho. Emva koko yima unyawo ngaphakathi kwaye uphinde uphinde. Emva koko yima umisa uze uphinde uphinde. Yenza umsebenzi onomnye umlenze.
Ukuqeqeshwa komlenze ekhaya kuya kwenzeka nokuba yimihla ngemihla okanye amaxesha ama-3-4 ngeveki.