Ukuqhuba ekhaya ekhaya kumantombazana

Abafazi abaninzi banqwenela ukulahla ubunzima obuninzi kwaye basebenzise ukukhululeka komzimba, ngoko qalisa ukudlala imidlalo. Ukuze ungayishiyi umsebenzi emva kwesifundo sokuqala, kubalulekile ukwenza isicwangciso soqeqesho lokulahlekelwa ubunzima ekhaya kwiimantombazana, ngokwemiqathango ekhoyo. Kubaluleke ngokufanayo ukuba ube nefuthe eliya kuba yintliziyo engayikuyeka kwaye iqhubele phambili. Isihlandlo sokuqala siya kuba nzima, kodwa ukungena kumbuso, umdlalo uya kuqala ukuzisa. Kukwafanelekile ukukhankanya ukubaluleka kokondlo olufanelekileyo kunye nokusetyenziswa kotywala.

Kutheni intombazana iqala ukuqeqesha ekhaya?

Umgaqo obaluleke kakhulu kukunyamekela kwezemidlalo ngokufanelekileyo, kungabikho ukuqeqesha uqeqesho kunye nokwenza umsebenzi ngokuchanekileyo. Kungenxa yale njongo ukuba kuyimfuneko ukuphumeza isicwangciso kwangaphambili kwaye ungayi kubuya kuyo isinyathelo esinye. Abaqalayo bayakhuthazwa ukuba bagcine idayari, babhale uluhlu lwemisebenzi eyenziwa, inani leendlela kunye nokuphindaphinda. Siyabulela oku, kuya kunokwenzeka ukwandisa umthwalo ngokuqwalasela inkqubela phambili.

Imigaqo yoqeqesho lwamantombazana ekhaya:

  1. Impazamo enkulu yabalimi abaninzi bawusebenzisa umthwalo onzima. Ngaloo ndlela, unako ukumelana nomnqweno wokudlala imidlalo. Qala ngokungenani ubuncinci, ukhulise rhoqo umthwalo.
  2. Ixesha loqeqesho kufuneka likhethwe ngokuzimela, ngokuqwalasela ingqesho kunye nentlalo-jikelele.
  3. Kukulungele ukuqhuba ii-3-4 ngeveki, kodwa i-cardio ivumelekile ukuba yenziwe imihla ngemihla. Ukuqhubeka nokuqeqeshwa ekhaya kumantombazana kuyo yonke imisipha kufuneka okungenani imizuzu engama-40, kodwa ngaphezulu kwama-1.5 iiyure akufanele kube khona. Awukwazi ukukhulula imisipha, kuba ukukhula nokuqiniswa kwazo kwenziwa ngexesha lokuphumla nokuphucula.
  4. Qalisa iseshoni ngokufudumala, okujoliswe ekufudumiseni imisipha kunye namalungu. Oku kubalulekile ukuphucula umphumo kunye nokunciphisa umngcipheko wokulimala. Ukugqiba ukuqeqeshwa yintsimbi, apho kungcono ukusebenzisa ukulula .
  5. Musa ukuziqhelanisa kude kube ziiyure ezimbini emva kokutya, kungenjalo kuya kuba nemvakalelo engathandekiyo.
  6. Ukuphucula iziphumo xa uqeqesho lucetyiswa, sebenzisa i-dumbbells, kodwa ubunzima babo abufaneleki ngaphezu kweekhilogram ezintathu.
  7. Ukuze uqeqeshe, khetha imisebenzi eyenzelwe ukwenza izidumbu ezahlukeneyo. Okokuqala, qeqesha izihlunu ezinkulu, kwaye ke, uye ezincinci.
  8. Ukuqwalasela ubuchule bokusebenza nganye kwaye ukhumbule ukuphefumla.

Isicwangciso esiphathelene nokuqeqeshwa ekhaya kumantombazana sichazwe ngezantsi.