Ukuzolula imithambo xa ukhulelwe

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzivocavoca umzimba ukwenza ngaphandle kwekhaya

Ukuzolula ukuzilolonga kuluncedo kakhulu ekukhulelweni, njengoko kunceda ekudambiseni iintlungu zomqolo, kunyusa ukujikeleza kwegazi, kunciphisa ukudumba kwemilenze, kwaye kuluncedo ekuziseni ioksijini engakumbi emntwaneni, kumnceda ukuba akhule esempilweni.

Ukongeza, iklasi eyolulayo ikwanceda ekulweni ukuqunjelwa kunye nokukhulula igesi, exhaphake kakhulu ngexesha lokukhulelwa. Ukolula kuthintela ukwenzakala kwezihlunu kunye neentlungu kwaye kunceda abasetyhini ukuba balungiselele ukubeleka.

Oku kulandelayo kukuzilolonga oku-3, okunokwenziwa ekhaya, ukunciphisa iintlungu zangasemva ngexesha lokukhulelwa:

Ukuzivocavoca 1

Ukuhlala kunye nemilenze yakho ngaphandle, goba umlenze ngokubeka unyawo lwakho ekunxibelelaneni nelinye ithanga kwaye ujijise umzimba wakho ecaleni, njengoko kubonisiwe emfanekisweni, uziva wolule yonke indawo, imizuzwana engama-30. Emva koko, tshintsha umlenze wakho kwaye wenze umthambo kwelinye icala.

Ukuzivocavoca 2

Hlala kwindawo eboniswe kumfanekiso wesi-2 kwimizuzwana engama-30, ukuze uzive ukuba wolule umva.

Umthambo 3

Ngamadolo akho phantsi, xhomekeka kwibhola yePilates, uzama ukugcina umqolo wakho uthe tye. Ungazolula iingalo zakho phezu kwebhola kwaye uzame ukuxhasa isilevu sakho esifubeni ngaxeshanye. Hlala kuloo ndawo imizuzwana engama-30.

Xa usenza imithambo eyoluliweyo, umfazi okhulelweyo kufuneka aphefumle kwaye aphefumle nzulu, aphefumle ngeempumlo kwaye awukhuphe ngomlomo, kancinci. Ukolula imithambo ngexesha lokukhulelwa kunokwenziwa yonke imihla kwaye iphindaphindwe amaxesha ama-2-3, ngamathuba emizuzwana engama-30 phakathi komnye nomnye.

Ukuzivocavoca umzimba ukwenza ngaphandle kwekhaya

Ukongeza kwimithambo enokwenziwa ekhaya, umfazi okhulelweyo unokuzolula kwiiklasi ze-aerobics zamanzi, ezinegalelo ekunciphiseni uxinzelelo lwamalungu kunye nokungonwabi kwezihlunu. Kuyacetyiswa ukuba kwenziwe i-aerobics yamanzi phakathi kwamaxesha amabini ukuya kwamathathu ngeveki, ixesha elingange-40 yemizuzu ukuya kwiyure, ngokukhanya okuphakathi ukuya kubungakanani.

Iipilates zikwindlela elungileyo, kuba iyanceda ukolula kunye nokuphumla kwezihlunu, ukulungiselela izihlunu zommandla we-perineum xa uzala kunye nexesha lokuzala, kukhuthaza ukujikeleza, kuphuhla iindlela zokuphefumla kunye nokulungiswa kokuma.

Yazi nokuba yeyiphi imithambo ongafanele uyenze ngexesha lokukhulelwa.