Abaningi besifazane bavame ukuhlanganyela ekudansa, e- aerobics , e-stap nakwezinye izinhlobo zokuzivocavoca ezingasongeli ukuvela kwamasipha. Empeleni, ukuqeqeshwa isisindo kwabesifazane akukuguquli, okungenani ngaphandle kwemidlalo ekhethekile yokudla kanye namahora okuqeqeshwa nsuku zonke iminyaka eminingi.
Ukuncintisana kwamandla okuzivocavoca abesifazane
Ukuqala ukuqaphela uhlelo lokukhula kwezindleko ezincane kusukela ekuthengeni kokubhalisa ehholo noma ekhaya lezintambo. Kunconywa ukuthi ungakhethi umsebenzi omningi futhi uqale ngokuzivocavoca okulula:
- Izikwele zentamo (amaseti angu-2-3 wezikhathi ezingu-15-20).
- Ama-dumbbell anama-dumbbells (ama-2-3 ama-15-20 izikhathi).
- Cindezela inkinobho yomunwe amanga (ama-2-3 ama-15-20 izikhathi).
- Yenza induku esiswini (ama-2-3 ama-15-20 izikhathi).
- Push-up on the triceps (2-3 amasethi izikhathi 10-20).
Uhlelo olufanayo lufanelekile nokuqeqesha e-gym, okuvumela ukuba uyisebenzise cishe noma yiziphi izimo: eholidini, ekhaya, nasekliniki yokuzivocavoca. Okokuqala, kukwanele ukuqeqesha izikhathi ezimbili ngesonto, kodwa emva kwezinyanga ezimbili udinga ukuqeqeshwa isikhathi esithathu.
Ukuzivocavoca kwamandla kwabesifazane ekhaya
Ukuze uhlanganyele emakhaya, izivivinyo eziyinkimbinkimbi zamandla kwabesifazane zidinga ukuba khona okungenani izimbungulu. Le nkimbinkimbi ingafana nokuchazwe ngenhla. Kungenziwa ukwesekwa ngokuzivocavoca emaphephandabeni ngama-dumbbells, ukubulawa kwe-deadlift nama-dumbbells. Ungakhohlwa ukuthi kunoma yikuphi okudingeka kube khona ukufudumala ekuqaleni nokuthulula - ekupheleni kweseshini. Ukuqeqesha kufanele kube njalo, nomaphi lapho uqhuba khona. Uma wenza njalo ngezikhathi ezithile, ngeke kube nomthelela.