Umthambo wokuQinisa ukuQinisa

Umxholo

• Isigaba sokuqala somsebenzi
• Isigaba sesi-2 somsebenzi
• Inqanaba lesithathu lomsebenzi

Umthambo omkhulu wokunciphisa esinqeni kwaye ulwe nala macala amanqatha, abizwa ngokuba ngamanqwanqwa enzululwazi, licala elisecaleni, umahluko wokuzilolonga esiswini.

Olu hlobo lokuzilolonga lomeleza izihlunu zesisu kuba ziyacelwa ukuba zigcine imeko entle ngexesha lokuzilolonga kwaye zingalimazi umqolo okanye izihlunu zephaline, njengesisu sendabuko.

Nangona kunjalo, ukuze unciphise isinqe, kubalulekile ukuba ulwe namafutha asekhaya kwaye, ke, umntu kufuneka anyuse izinga lentliziyo ngokwenza uhlobo oluthile lokuzilolonga imizuzu eyi-15, njengokubaleka okanye ukukhwela ibhayisikile, kunye nokutya ukutya okunamafutha asezantsi umxholo kunye noshukela.

Isigaba sokuqala somsebenzi

Ukwenza umthambo wokuqinisa isinqe, lala phantsi esiswini sakho kwaye uxhase iingqiniba zakho phantsi, shiya imilenze yomibini ime nkqo, enye phezu kwenye, uphakamise wonke umzimba phantsi, ubambe ubunzima bomzimba wakho kuphela ngeengalo kunye neenyawo, njengoko kubonisiwe kumfanekiso osekhohlo, kwaye uhlale kule ndawo imizuzwana engama-20 uze uphumle. Yenza lo msebenzi izihlandlo ezi-2 ngosuku.

Isigaba sesi-2 somsebenzi

Isigaba 2 salo msebenzi simi ngxi imizuzwana engama-20 njengoko kubonisiwe kumfanekiso ophakathi.

Inqanaba lesithathu lomsebenzi

Kwinqanaba lesi-3, ukwenza lo msebenzi ube nzima nangakumbi, kuya kufuneka uhlale ungashukumi kwindawo ebonisa umfanekiso wokugqibela, ubuncinci imizuzwana engama-20.

Xa kuba lula ukuhlala uzolile kwezi zikhundla, kuya kufuneka wandise ixesha lokuzilolonga.

Ukuzivocavoca kwe-isometric komeleza izihlunu kwaye kunceda ekuchazeni, kodwa ayitshisi iikhalori ezininzi kwaye, ke, kwimeko yamafutha asekhaya, kubalulekile ukulandela ukutya kunye nokwenza umthambo we-aerobic, ekhaya okanye ejimini, phantsi isikhokelo sikatitshala