Iveki ye-6 yeVeki yoQeqesho loMzimba yaBasetyhini

Umxholo

• Isicwangciso soMzimba opheleleyo sabasetyhini
• Isicwangciso sokusebenza somzimba uwonke
• Uphengululo lwe

Ukhe wayiva ngaphambili kwaye uya kuyiva kwakhona: Ukufikelela kwiinjongo zakho kunye nokuguqula umzimba wakho, nokuba ngokwakha izihlunu okanye ukuncipha, kuthatha ixesha. Akukho zinqumli zomlingo okanye iindlela ezikhethekileyo zokuphumelela. Kodwa ngesicwangciso esifanelekileyo, unokwenza inkqubela phambili ebonakalayo kwimiba yeeveki. Le nkqubo yokuzivocavoca umzimba ngokupheleleyo yabasetyhini ithembisa ukuhambisa iziphumo kwiiveki nje ezintandathu, ukuze uzive womelele. (Eyeleleneyo: Le mizuzu engama-30 iyonke yeTowuni zokuSebenza ukusuka entloko ukuya enzwaneni)

Inkqubo yokuzivocavoca umzimba ngokupheleleyo yabasetyhini yindibaniselwano yokusebenza okunzima okupheleleyo kwabafazi, ukusebenza komzimba, kunye nokuzilolonga okunokukunceda wakhe izihlunu kunye nokulahla ubunzima kwinkqubo. Ngaphezu koko, iyakwazi ukwenziwa ngokwezifiso: Zive ukhululekile ukunyenyisa isicwangciso sokuzilolonga somzimba wonke sabasetyhini ukuhlangabezana neemfuno zakho zobuqu (umzekelo, phumla ngooLwezithathu endaweni yeeCawe). Oko kwathiwa, kuya kufuneka uzame ukwenza ukusebenza ngendlela efanelekileyo ukuba kunokwenzeka.

Njengoko usakha amandla, ngokuthe ngcembe wandise inani lobunzima obusebenzisayo ngexesha lokuzilolonga komzimba ngamnye kwabafazi ukuze wandise iziphumo zakho. Ukubuya okumbalwa kweseti nganye kufuneka kube ngumceli mngeni kodwa kungenzeki ukwenza ngendlela efanelekileyo. Ukuba akunjalo, qhubeka ulungelelanise ubunzima bakho ngokufanelekileyo. (Eyeleleneyo: I-10 yeMithambo eGqwesileyo yabasetyhini)

Isicwangciso soMzimba opheleleyo sabasetyhini

1. I-Chisel kunye ne-Burn: Musa ukoyika ukuhamba nzima kulo msebenzi womzimba opheleleyo wabasetyhini, kuba ibandakanya amanani aphantsi e-reps kwisethi nganye. Ukuzivocavoca kulo mthambo kwenzelwe ukukunceda wakhe izihlunu kwaye utshise amanqatha.
2. I-Cardio: Yenza nayiphi na imisebenzi ye-cardio (ibhayisikili, ukuhamba, ukubaleka, ukudansa, njl.) I-30 ukuya kwimizuzu engama-60, ukuba unqwenela. Oku kunokunceda ukuphucula inqanaba lakho lokufaneleka kunye nokukhulula ubuhlungu bemisipha kunye nokuqina.
3. Ukolula: Uya kuthatha lo mzuzu wokuzolula umzuzu emi-5 ukuphela kwayo yonke imisebenzi ye-cardio. Ukolula akuncedi kuphela ukukhusela ukulimala kodwa nokuphucula ukujikeleza kunye nokunceda ukunciphisa uxinzelelo. (Kwaye ezo zimbalwa zezibonelelo zokuzolula ngaphambi nasemva kokuzilolonga ngomzimba ngabafazi.)
4. Iziphumo eziKhawulezayo zokuSebenza: Gqibezela lo msebenzi wobunzima bomzimba phakathi kweeseshoni zoqeqesho lokumelana nokuphucula amandla akho angundoqo kunye noluhlu lwentshukumo.
5. Ukuzilolonga okunzima: Elinye ibhinqa elipheleleyo lokuzilolonga umzimba lijikeleza esi sicwangciso soqeqesho. Uya kugcwalisa iisetethi ezine ukwakha izihlunu kunye nokutshisa iikhalori.

Isicwangciso sokusebenza somzimba uwonke

Cofa kwitshathi yenguqu enkulu, eprintiweyo.

Uphengululo lwe