Ukuqulunqa ukuqeqeshwa kwamantombazana yinkqubo efanelekileyo yokutshisa amafutha kunye nokuphucula amandla nokunyamezela. Kukholelwa ukuba lolu hlobo loqeqesho lukuvumela ukuba usasaze umthwalo kwaye unike umphumo omkhulu. Ekuqaleni, ukuqeqeshwa kweesetyhula kwaqhutyelwa kuphela kwindawo yokuzivocavoca, kodwa ngoku kuthethwa ukuba kungenziwa nakwikhaya.
Inkqubo yoqeqesho lwesiphaluka yamantombazana
Le ndlela yokuqeqesha amandla iquka ukusebenza okuqhubekayo kokuzivocavoca, ngaphandle kokuphumla nokuphumla. Uqeqesho lwesiphaluka kwabasetyhini kwindlela yokuzivocavoca ngumanyathelo ojikelezayo ukusuka kwisimemli ukuya kwisimelanqe kwisangqa, uqhuba nganye nganye, umzekelo, 1 iminithi ngamandla onke. Emva kokuba zonke iimimulisi ziphelile, unokuphinda isalathisi esigcwele 1-2 amaxesha amaninzi.
Unokusebenzisa ubuchule ekhaya. Kule meko, umzekelo wesifundo seesetyhula kubafazi kukusebenza okuqhubekayo kwamaqhinga kumasundu ahlukeneyo ngeendlela ezi-1 kwisangqa. Indlela yesibini neyesithathu iya kuhambelana nale mibuthano elandelayo. Ngamanye amazwi, ukuba ucinezela amaxesha angama-20 kwi-2 kwaye uhlasele amaxesha angama-40 kwi-2, ujikelezo lokuqala luya kuba nokuhlaselwa kwe-10 kunye nokuhlaselwa kwe-20, kwaye kwakhona-ukujikeleza kwesibili.
Inkqubo yokuqeqesha abafazi
Sinikeza isifundo seesetyhula kubafazi, esilufumana ukuqeqeshwa ngokuzivocavoca kunye nokwenza ekhaya. Umthwalo ohlongozwayo ufanelekile kubaQala, ngoko kufuneka ukwandiswe.
Ngoko, inkqubo:
- Izikwere - amaxesha angama-20 ngesangqa.
- Ukuwa kwamaxesha angama-20 ngesangqa.
- Iifom-ups - 10-15 amaxesha ngesangqa.
- Inyawo likaMahi - amaxesha angama-20 kwisangqa.
- Ukuhlamba ngentambo - ukuya kumaminithi amathathu kwisangqa.
- Ukuphika - amaxesha ama-20 ngesangqa.
- Ukujikeleza kwakhona - amaxesha ama-15 ngesangqa.
- Ukufa kwee-dumbbells ngu-15 kwisangqa ngasinye.
- I-Planck - ukusuka kwi-30 kuya kweyimizuzwana engama-60 kwisangqa.
- Umdlalo wobudala kumva - amaxesha ama-15 kwisangqa.
Ukuba awuzange usebenze imidlalo ixesha elide, unokwazi ukugqithisa izifundo ezintathu kwiiveki zokuqala, kodwa ke kufuneka uhlangabezane nobunzima obupheleleyo. Umqali unokwenza kuphela ujikelezo olulodwa, kodwa emva kwenyanga yoqeqesho, unokufuna ukwandisa inani lokuphindaphinda, okanye ungeze isangqa esitsha. Phakathi komjikelezo ngamnye kufuneka ungadluli ngaphezu kwemizuzwana engama-40-60 - le yimiqathango esemgangathweni yokulahlekelwa kwindleko efanelekileyo ngale ndlela.