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Mayelana nalolu hlelo lokusebenza
Isicelo sethu sikhuluma ngohlelo lokuzivocavoca lwamantombazane ejimini nasekhaya ukuze aqinise umzimba futhi athole isisindo sabaqalayo nabachwepheshe, futhi kufanelekile kwabesilisa. Ngakho-ke, esicelweni sethu, uhlelo lokuzivocavoca lwamantombazane kwabesifazane ikhaya lokuqopha umzimba, ukuvivinya umzimba ekilabhini, nokuzivocavoca umzimba okuphelele ngohlelo lwezemidlalo olufanele umzimba.
Ukuthola umzimba wokusubatha onemisipha egqamile akuseyona into ekhathaza abesilisa kuphela, kodwa owesifazane onephupho lokuthola umzimba omncane ongenawo amafutha anqwabelene kumele naye aye emhlabeni wokwakha umzimba.
Isicelo sethu siqukethe:
1- Uhlelo lokuzivocavoca umzimba kwamantombazane ekhaya
2- Uhlelo lokuzivocavoca kwensimbi lwamantombazane, okubandakanya:
Ukuzivocavoca kwemisipha yemilenze
Ukuzivocavoca kwesifuba kanye ne-triceps
Ukuzivocavoca kwe-back and biceps
Ukuzivocavoca kwemisipha yehlombe nesisu
Ungenza lezi zivivinyo ekhaya usebenzisa noma ngaphandle kwama-dumbbells, noma ungakwazi, madam, uye ejimini ukuze uzivocavoce futhi uphakamise izinsimbi.
Sikufingqile zonke izivivinyo eziyisisekelo emdlalweni wokwakha umzimba, zihlukaniswe ngokuvumelana nemisipha eqondiwe, ngamaqembu nokuphindaphinda, ngokuzijwayeza uhlelo lokuzivocavoca lwamantombazane.
Ukuncipha kwesisindo ngesonto kanye nenyanga kwabesifazane namadoda ahlolwe ngemva kokubeletha nangesikhathi sokukhulelwa ngokuhamba futhi ngaphandle kokudla ukudla futhi nalapho wehlisa isisindo sakho lokhu kusiza ukukhulelwa nokuncipha kwesisindo ngokwemvelo kuwusizo ngokuphuza amanzi namakhambi emvelo nokudla ubisi, izinsuku neyogathi. nokuncipha nge-keto diet kanye nokuqopha ukhalo nokuqinisa isisu nokukhipha amafutha esiswini Ukuncibilikisa umsunu, izinqe, izandla nentamo.
Esicelweni sethu, isheduli yokuzivocavoca yamantombazane ekhaya kanye nejimu yokuqinisa umzimba futhi yehlise isisindo noma ikhulise kwabaqalayo kwabesifazane futhi ilungele amadoda futhi ukuze athole amandla amahle, ukuzivocavoca kokumelana, i-cardio nensimbi yokunciphisa umzimba, futhi ukuzivocavoca okuphelele kokuqina nsuku zonke, masonto onke noma nyanga zonke, konke lokhu ngokusebenzisa uhlelo lokuzivocavoca lwamantombazane
Ukuthola umzimba wokusubatha onemisipha egqamile akuseyona into ekhathaza abesilisa kuphela, kodwa owesifazane onephupho lokuthola umzimba omncane ongenawo amafutha anqwabelene kumele naye aye emhlabeni wokwakha umzimba.
Isicelo sethu siqukethe:
1- Uhlelo lokuzivocavoca umzimba kwamantombazane ekhaya
2- Uhlelo lokuzivocavoca kwensimbi lwamantombazane, okubandakanya:
Ukuzivocavoca kwemisipha yemilenze
Ukuzivocavoca kwesifuba kanye ne-triceps
Ukuzivocavoca kwe-back and biceps
Ukuzivocavoca kwemisipha yehlombe nesisu
Ungenza lezi zivivinyo ekhaya usebenzisa noma ngaphandle kwama-dumbbells, noma ungakwazi, madam, uye ejimini ukuze uzivocavoce futhi uphakamise izinsimbi.
Sikufingqile zonke izivivinyo eziyisisekelo emdlalweni wokwakha umzimba, zihlukaniswe ngokuvumelana nemisipha eqondiwe, ngamaqembu nokuphindaphinda, ngokuzijwayeza uhlelo lokuzivocavoca lwamantombazane.
Ukuncipha kwesisindo ngesonto kanye nenyanga kwabesifazane namadoda ahlolwe ngemva kokubeletha nangesikhathi sokukhulelwa ngokuhamba futhi ngaphandle kokudla ukudla futhi nalapho wehlisa isisindo sakho lokhu kusiza ukukhulelwa nokuncipha kwesisindo ngokwemvelo kuwusizo ngokuphuza amanzi namakhambi emvelo nokudla ubisi, izinsuku neyogathi. nokuncipha nge-keto diet kanye nokuqopha ukhalo nokuqinisa isisu nokukhipha amafutha esiswini Ukuncibilikisa umsunu, izinqe, izandla nentamo.
Esicelweni sethu, isheduli yokuzivocavoca yamantombazane ekhaya kanye nejimu yokuqinisa umzimba futhi yehlise isisindo noma ikhulise kwabaqalayo kwabesifazane futhi ilungele amadoda futhi ukuze athole amandla amahle, ukuzivocavoca kokumelana, i-cardio nensimbi yokunciphisa umzimba, futhi ukuzivocavoca okuphelele kokuqina nsuku zonke, masonto onke noma nyanga zonke, konke lokhu ngokusebenzisa uhlelo lokuzivocavoca lwamantombazane
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Ayikho idatha eqoqiwe
Funda kabanzi mayelana nokuthi onjiniyela bakuveza kanjani ukuqoqwa
Idatha ibetheliwe lapho ithunyelwa
Idatha ayikwazi ukusulwa
