Ukujikeleza ukuqeqeshwa kwabasetyhini kuyasebenza ekulahlekeni kwesisindo, kodwa kunzima kakhulu, ngoko kubaqalayo oku kukhethwa ukuqeqeshwa. Isiphumo esiphezulu solo hlobo luqhutywa ngenxa yokuba unako ukusebenzisana nawo onke amaqela omzimba ngexesha.
Uqeqesho lwesiphaluka ekhaya
Ukuqala oko kuyimfuneko yokwenza isicwangciso sengqesho, kwaye kunokwenzeka ukuba ubeke umgangatho owodwa wendlela yokusebenza kwinqanaba ngalinye lomzimba okanye ukuqeqesha ngokwahlukileyo. Ukucinga ekuqeqesheni kwintsyhula yasekhaya yamantombazana, kufuneka ucinge ukuba kufuneka uqale ngokufudumala ukulungiselela umzimba ukuba usebenze. Ingxaki ngokwayo ibhalwe ngendlela elula yokulandelwa kokuqala, kwaye ke eziyinkimbinkimbi. Ukwandisa ukusebenza kakuhle, kuvunyelwe ukusebenzisa ubunzima obongezelelweyo, kodwa akufanele kube mkhulu. Ukuqeqesha, uqeqesho luka-10-12 lukhethwa, kwaye isangqa kufuneka siphindwe kabini. Phakathi kweendlela ezikhethiweyo zenziwe zingekho ngaphezu komzuzu. Umsebenzi ngamnye kwisangqa kufuneka uphindwephindwe ngamaxesha angama-10-50, kwaye izihlunu zifanele zisebenze deze zenzeke. Ubungakanani bexesha loqeqesho kufuneka lingabi ngaphezu kwehafu yesure. Kuvumelekile ukuba usebenze kathathu ngeveki.
Uqeqesho lokuqeqesha isetyhula:
- I-Push-ups . Thatha indawo engezantsi, ugxininise kwiingalo ezichanekileyo, ezimele zibe zikhulu ngokubanzi kunamahlombe. Yehla, uguqa iingalo zakho kwiingqungquthela, kwaye ngokukhawuleza uzilungise. Cinezela ngaphandle kokulibaziseka, kodwa gcina inqubo.
- "IMountaineer" . Musa ukutshintsha isikhundla sokuqala. Ngenye indlela, ekuxumeni, ukuguqa ngamadolo, ukuwadonsa kwisifuba sakho. Qalisa kwindawo yokuphumla elele ngokukhawuleza.
- Ukuphambuka komnqamlezo . Hlala kumqolo wakho, gcina izandla zakho kufuphi nentloko yakho uphakamise phezulu komzimba, uguqe ngamadolo. Gonsa ibhokhwe kunye needolo eziphambene, uze uthathe omnye umlenze phambili.
- Ukuhlahlela . Sukuma uphakame kwaye ugxume, uphakamise izandla zakho ngaphezu kwentloko yakho. Xa ufika kumgangatho, faka imilenze yakho ukuze umgama phakathi kwabo ububanzi kunamahlombe akho. Yenza i-jump next, udibanise imilenze kunye.
- Squats . Musa ukutshintsha isikhundla sokuqala uze ugcine izandla zakho phantsi. Yenza i- squats , yehla ngaphambi kokuba amathanga afikelele kumgangatho. Ngelo xesha, pha kamisa izandla zakho phambi kwakho. Qaphela ukuba amadolo akho ahambe phezu kweesokisi zakho. Xa ukhuphuka, yinciphisa izandla zakho.
Kufuneka kuthathelwe ukuba ukuqeqeshwa kweesetyhula ekhaya kumadoda nabasetyhini kunceda ukujamelana nobunzima obukhulu kunye neetoni, kodwa ayinxalenye ekukhuleni kwabo.