Ubomi ne mdlalo: noqeqesho inkqubo ku ejimini for girls

Ngesizathu esithile, amantombazana kunqabile ukuya ejimini. Oku kunegalelo eninzi ubandlululo, ezifana inkolelo yokuba noqeqesho benemizimba iguqulelwa abafazi zibe ngabantu. ulwazi olusisiseko uqeqesho komzimba amandla aphelise le ntsomi. Ukuba nangoku uza kungena egumbini, yenza impazamo eqhelekileyo elandelayo - uqalisa ukuqeqesha kwimimandla ingxaki ebizwa ngokuba ngethemba kwiindawo ekunciphiseni bendawo ethile. Kodwa ungakwazi ukuvutha elityetyisiweyo nayiphi na indawo ethile, ishiya ngokulinganayo emzimbeni yonke ngokwandisa umsebenzi ngokwasemzimbeni kunye nokulungiswa yesondlo. Kulo mba, kwinkqubo yoqeqesho umthambo ukuze abasetyhini kufuneka zibandakanye umthambo kuzo zonke amaqela kwezihlunu ezinkulu kakhulu, ngokunjalo umthambo aerobic.

Enkulu amaqela kwezihlunu kunye nemithambo core

Phambi kokuba ube umthambo ezintsokothileyo ejimini, kufuneka ubonise aqukiweyo amaqela kwezihlunu enkulu. Ukuze ufake izihlunu likhulu esifubeni, emva nasemilenzeni. Kwakhona ukuqeqesha isihlunu esineendidi, Delta, amathole, ab. Uqheliso umahluko ezingundoqo (ebandakanya amaqela amaninzi kwezihlunu) kunye zokwambathisa (benenjongo ukuphonononga izihlunu ethile). Ngenxa yokuba amadoda nabafazi babe efanayo izihlunu, akuyi kuya kwahluka kakhulu ukusuka iseti amadoda lemisebenzi inkqubo yokuzilolonga ku ejimini ukuba amantombazana. Okokuqala kuyimfuneko ukuba nezokubaza imisebenzi esisiseko ezikhuthaza nani ezintle luphela.

Imithetho ezisisiseko zengqesho

Into yokuqala ukukhumbula - olusebenzayo ukuzilolonga ku ejimini bomthwalo ukuba izihlunu, ngoko awunaku kwazi ngosuku olunye ukuqeqesha umzimba uphela. Wena udinwe kakhulu, kodwa msebenzi uya kuba ukungasebenzi kakhulu. Izihlunu kufuneka Ezinye efanelekileyo; Ngenxa yesi sizathu, baqeqeshelwe hayi ngaphezulu kwesinye - kabini ngeveki. Namaphephandaba, ngasendleleni, kakhulu. Ngoko ke, ukuba Amazing ku ejimini ngayo amabhinqa malunga amaxesha ezintlanu ngeveki, yonke imini enye iqela yoqeqesho enye izihlunu, isebenzisa akukho imisebenzi emininzi ngaphezu kwemithathu.

inkqubo yoqeqesho engumzekelo

Isifundo imicu ezisisiseko izihlunu lungohlulwa lube iintsuku zeveki ngolu hlobo lulandelayo:

• Mvulo - somfula, caviar;
• Lwesibini - umva;
• NgoLwesithathu - ukuphumla;
• NgoLwesine - esifubeni, esineendidi ezintathu;
• Friday - zomfana, cinezela;
• NgoMgqibelo - ukuphumla;
• NgeCawa - imilenze.

Kulungile ukwenza aerobics okanye ngosuku esahlukileyo, okanye umsebenzi owahlukileyo, kodwa hayi ngamandla. Kuba iqela ngalinye izihlunu ukwenza 1-2 ubonisa 3-4 Iiseti kophindo 15 nganye. Ekuqaleni zoqeqesho kuyimfuneko ukushushubeza izihlunu. Ukulungiselela le njongo, umntu unako ukusebenzisa kwi ibhayisekile umthambo okanye obuqinileyo naabo ababathandayo imizuzu eli-10, ngoko eshushu-up ndizama ukwenza ukuba isibini iindlela ezinobunzima ukukhanya inani elincinane kophindo. Ukuze ukuzilolonga ku ejimini ukuba ngokukuko amantombazana, kufuneka ukulinganisa ukutya kwakho, nongeze protein kwizidlo ngakumbi nokunciphisa ubungakanani amanqatha carbohydrate. Ukwenza uqeqesho ubunzima, ungenza ukufezekisa iziphumo emangalisayo: le nani liya kuba entle, izihlunu - ilastiki, kunye ulusu - kakuhle.