Kutheni kutheni intambo?
Okokuqala, intambo iyithuluzi elulula kakhulu elingafuneki ukuba lilungiswe ngokukhethekileyo. Kwanele ukuqeqesha amaningana, ukuze ukwazi ukuqonda intambo yokuqaqa.
Okwesibini, ukuqhuba ngentambo kunokuba nzima. Oku kuthetha ukuba awuyi kuba nethuba lokukrazula okanye uvila - ukuba uyagxotha kancane, uya kulahleka nje ngentambo.
Okwesithathu, intambo yokweqa ihlanganisa zonke iingenelo ze-aerobics kunye nabaqeqeshi bamandla. Emva kwemizuzu emithathu emva kokuqala kokuqala, izihlunu zakho ziya kuqala ukufumana indlala yomoya, njengokungathi usebenza ekamelweni lokufaneleka. Kwaye ngemizuzu engama-6 baya kuqala ukusebenza ngendlela abaya kuyenza ngayo xa uqhuba kwisitratshi okanye ibhayisikili.
Ukongezelela, ukuzitshintsha ngokwawo ngumsebenzi owonwabileyo, ngoko awukwazi ukuncwina.
Khetha intambo
Ukuzivocavoca ngentambo kunokusebenza ngokukodwa xa ukhetha ngokuchanekileyo. Gxila ekukhuleni kwakho kuqala. Gcwalisa intambo kabini, nyathela phakathi, uphakamise iiphelo. Ukuba intambo ifinyelela emagqabini, ngoko ubukhulu bayo bufanelana nawe. Beka ingqalelo kwintambo yokuphatha, kufuneka babe nococekileyo, baneendawo ezikhethiweyo okanye iinotshi, ukwenzela ukuba ningabikho ezandleni zenu.
Indlela yokujongana nayo
Ukuzivocavoca ngentambo, njengawo nawuphi na, kufuneka uqale ngeendlela ezininzi, phakathi kokukwenza ukusetyenziswa okulula kunye nokuphefumula. Kodwa okokuqala kubalulekile ukukhetha iimpahla ezilungileyo. Ukuze kungabi nantoni ukuba ungene endleleni, ungadanga kwaye ungadideki, ukhethe okukhethiweyo kwiincindi eziqinileyo okanye i-breeches kunye nekhati elifanayo. Ungakulibala ukuthenga ibhonti ekhethekileyo kwimidlalo, ngaphandle koko ukuxuma ixesha elide isifuba singatshintsha isimo. Iingqapheli zingcono ukhethe i -soles e-comfortable , non-slip .
Ukuba unengxaki ezinzulu zenhliziyo okanye iingxaki zengcinezelo, qhagamshelana nogqirha ngaphambi kokuba uqale ukusebenza. Ukungqinelana kungabangela isifo somgudu kunye namalungu, ubunzima obukhulu. Kwaye ngaphandle kokungabikho, awukwazi ukuqala ukuqeqesha phambi kweeyure ezimbini emva kokutya.
Ngaphambi kokuqala kokuzivocavoca kwintambo, zifudumale izihlunu zemilenze kunye nomva. Yenza amanani amaninzi, ukutyelela iimfutho zemisipha yemilenze. Ku luncedo ukuqhuba isikhashana kwindawo.
Qala ngokuzityhutyha, kwaye ngokunyuka ukwandisa i-tempo. Bekela ingqalelo kwiinyawo. Xa ugxuma, umele uthinte umgangatho phantsi kuphela ngezwane zakho, kungakhathaliseki ukuba yizithende. Ngethuba lokuqala ukugxuma kufuneka kumiswe xa ukuphefumula kwehluleka. Ngokuqeqesha ngokuqhelekileyo oku kuya kwenzeka kamva nangemva koko.
Ubude bomsebenzi buxhomekeke kwinjongo yakho. Ukuba ufuna nje ukugcina ulungele kwaye uqeqeshe inkqubo ye-cardiovascular system, kuya kuba nokwaneleyo ukuba ube neeklasi ezintathu ngeveki imizuzu eyi-15. Ukuba ufuna ukunciphisa ubunzima, kuya kufuneka uyenze izitambo zentambo ubuncinane amaxesha amane ngeveki imizuzu engama-30 ukuya kwe-45. Emva kokuba umzimba usebenzise imithwalo eqhelekileyo, yenza iisethi ezi-2 zezimpembelelo ezinzulu malunga nemizuzu engama-30 kunye nekhefu lokuzilolonga.
Izenzo zentambo zibonakalise ukuphumelela kwazo. Bathandana nabantu abaninzi abaye bazama. Ukongezelela, baphumelele kubantwana, ngoko bafanelekile abo bangathandi izimimandla eziqingqiweyo kunye nezicwangciso zokuqeqesha. Ukuba uzimisele ukulahlekelwa iipounds eziliqela kwaye uphucule inhlalakahle yakho, emva kwenyanga yoqeqesho oluqhelekileyo uya kukwazi ukubona ukuchaneka kwendlela ekhethiweyo.