Ixesha lokuqeqeshwa kweoli elicuthayo libhekwa njengolusebenzayo, kodwa ludinga ubuncinane ukuqeqeshwa ngokomzimba ekuqaleni. Isiseko salo sisekutshintsheni kwamanyathelo aneempahla eziphezulu kunye neziqhelekileyo. Ndiyabulela kule nto, iinkqubo ze-metabolic ziyaxinwa, kunye neenkqubo zokutshisa amafutha ziqala. Ngeentsuku ezimbini emva kokuqeqeshwa, iinqwelo eziphezulu zenkqubo yokutshintshisana ziyaqhubeka, kwaye ngenxa yoko, iipounds zeeyongezelelo ziyachithwa. Ukongezelela, ukuqeqeshwa kwexesha lokwandisa kunye nokuqinisa imisipha.
Ixesha lokuqeqeshwa lokulahlekelwa ubunzima
Ukuze ungalimazi impilo, kubalulekile ukwandisa umthwalo kwaye ufake ifom. Ngenyanga yokuqala, kunconywa ukwenza imisebenzi eqhelekileyo, kodwa ekuqeqesheni amandla kufuneka wongeze umthwalo we-aerobic kabini ngeveki. Ukuqala kufuneka kwenziwe kwimizuzu engama-20. Ngethuba leminyaka emihlanu yokuqala. kuyimfuneko ukwandisa izinga lokutshiza ukuze ixabiso lilingane nesiqingatha sezinga eliphezulu lentliziyo. Emva koko, unako ukuhamba ngokukhawuleza kwixesha lokuqeqeshwa kweoli. Ukuba umntu unesimo esifanelekileyo kwaye akanakho iingxaki zempilo, ngoko kufuneka ahambe ngokukhawuleza ngokukhawuleza sonke isiqingatha somzuzu, kwaye ke, ubuyele kwiimpawu zokuqala, ezilingana nesiqingatha sexabiso eliphezulu lentlawulo yenhliziyo. Ixesha lokuphumla akufanele libe ngaphezu kweminithi. Kule nqanaba, kufuneka usebenze imizuzu eyi-10. Isinyathelo esilandelayo yi-hitch egcina imizuzu emi-5.
Inyanga yesibini yokuqeqeshwa kwexesha lokutya okutshiswayo ekhaya okanye kwiholo kufuneka iqhutywe kane ngeveki. Ngeli xesha, isicwangciso sengqesho sitshintsha:
- umzuzu wokuqeqesha amandla;
- isiqingatha somzuzu we-cardio ngomlinganiselo;
- imizuzu emithathu ye-cardio, kodwa ngohambo oluzolileyo;
- ngomzuzu wamandla omthwalo.
Ukuze uqeqeshwe ngamandla, khetha imisebenziselo yeqela ngalinye le-muscle. Zifanele zenziwe kwimodi enzulu.
Ngenyanga yesithathu yokuqeqeshwa kwexesha lokutshiswa kweoli ehholo okanye ekhaya, ungatshintshela kwinkqubo ephuculweyo yeTata , kodwa ukuba awuqinisekanga ngamakhono akho, ngoko unako ukuqhubeka ufunda phantsi kwesikimu sangaphambili. Ukusetyenziswa kwamandla onke kufuneka kwenziwe kwimizuzwana engama-20, kwaye ke, akukhokhefu ngaphezu kweemitha ezi-10. Phinda usebenze rhoqo umjikelezo wesibhozo. Ukwenza oku, khetha imisebenzi elula, umzekelo, izikwere, iimiphunga, izimpembelelo, i-push-ups. Unokusebenzisa ukuqeqeshwa kwiTabata yonke imihla, kwaye kwiintsuku zokubuyisela, ukhethe ukhetho lomsebenzi we-cardio. Kwiinyanga ezintathu zokuqeqesha rhoqo ngemithetho, unokufikelela kwiziphumo ezifunwayo.