Sonke siyazi ukuthi kufanelekile ukunakekela isimo kanye nesibalo esinempilo. Ngisho noma sinezinhloso ezinhle, sihlangabezana nenkinga yokuthola isikhathi hhayi esokuzivocavoca noma sezemidlalo uqobo, kodwa esokuhamba, okuvame ukuhlotshaniswa nokuma esiminyaminyeni sezimoto. Indlela ye-pragmatic izosiza lapha - ukuthenga ngesikhathi esisodwa kwemishini. Ngeke nje kusisindise ekuphumeni endlini, kodwa ngokuhamba kwesikhathi kungase kubonakale kunenzuzo enkulu ngokwezimali.
Ukuqeqeshwa kwesibhakela kuyisixazululo esihle, kancane kancane kuyeka ukubonakala no-Rocky Balboa, nokuthola ukuqashelwa nakwabesifazane. Ihambisana ngokuphelele nohlamvu lwezikhathi ezikuvumela ukuthi ukhiphe amafutha omzimba ngokushesha kakhulu kunokuqeqeshwa kwendabuko. Kuyafaneleka ukonga indawo ethile ekamelweni noma egalaji. Ngesikhathi sokuqeqeshwa kwesikhashana, isikweletu se-oxygen sidalwa, ngenxa yokuthi sishisa ama-calories futhi siqinise isimo sethu.
Njengoba inhloso kungekona ukulungiselela umuntu ukulwa eringini, azikho izimfanelo ezikhethekile ezidingekayo. Gxila ekukhathaleni okuningi ngangokunokwenzeka. Nokho, masingakhohlwa mayelana nezeluleko ezithile eziyisisekelo zokugwema ukulimala.
Ukugoqa kanye namagilavu
Ama-wraps asetshenziselwa ukuqinisa isihlakala. Ngaphezu kwalokho, benza kube lula ukulungisa ukuma kwesandla kumagilavu. Ngakolunye uhlangothi, amagilavu amunca amandla okushaywa futhi avikele isikhumba ekulimaleni. Iqiniso elithakazelisayo liwukuthi izikhwama ze-inflatable azidingi abavikeli.
Igalelo elifanele
Lapho uphonsa amagalelo, khumbula ukuhlanganisa isandla sakho sibe isibhakela futhi ugcine isithupha sakho eminweni yakho. Gcina isandla sakho siqonde engalweni yakho, ngaphansi kwanoma yiziphi izimo kufanele uguqule indawo yesihlakala sakho. Indlela elula yokuqeqesha ukusebenzisa amagalelo ashintshanayo (kwesokunxele, kwesokudla). Ukuba nolwazi kuphela kule ndawo, singafaka ukukhahlela namahhuku kuyo. Gcina imilenze yakho igobile phakathi nenqubo, futhi usebenze ngomzimba wakho, hhayi izandla zakho.
Ukuqeqeshwa kufanele kubukeke kanjani?
Phinda izikhathi njalo ezinsukwini ezingu-2-3. Ekuqaleni, ukufudumala imizuzu engu-10, lapho sihlanganyela khona izandla, ama-hips, ama-jumping jacks, ama-squats kanye nentambo yokugxuma. Kuphela ngemva kwalokho siqhubekela ekuqeqesheni okubandakanya okungenani uchungechunge lwemivimbo engu-8, imizuzwana engu-45 ubude. Umzuzu ngamunye kufanele uphele ngokuphumula kwemizuzwana eyi-15. Ngale ndlela, ukuqeqeshwa kwethu kuzothatha uhlobo lwezikhathi ezizosheshisa ukushiswa kwama-calories amahora amaningi kamuva. Ngokuthola umkhuba, kufanelekile ukwandisa inani lochungechunge kuze kufike ku-15. Ukuzivocavoca kwenziwa ngokushesha futhi ngokujulile, amandla okushaya abalulekile, ngokuphambene nalokho - kungabangela ukulimala.