Ndifuna Umthambo Kangakanani?

Umxholo

• Isishwankathelo
• Kubantu abadala:
• Kubantwana abakhulileyo abaneminyaka yobudala (abaneminyaka emi-3-5):
• Kubantwana nolutsha:
• Kubantu abadala abadala, abafazi abakhulelweyo, kunye nabantu abaneengxaki zempilo ezingapheliyo:
• Iingcebiso zomzimba:

Isishwankathelo

Ukwenza umthambo rhoqo yenye yezona zinto zibalaseleyo onokuzenza empilweni yakho. Inezibonelelo ezininzi. Inokuphucula impilo yakho yonke kunye nokuqina komzimba kunye nokunciphisa umngcipheko kwizifo ezininzi ezinganyangekiyo Ukufumana isibonelelo, nantsi indlela omele usebenze ngayo:

Kubantu abadala:

Fumana ubuncinci imizuzu eyi-150 yobungakanani bemodareyitha okanye imizuzu engama-75 yokusebenza ngamandla kwe-aerobic yomzimba veki nganye. Okanye unokwenza indibaniselwano yezi zimbini.

• Zama ukusasaza imisebenzi yakho ebonakalayo ngaphezulu kweentsuku ezininzi zeveki. Oko kungcono kunokuzama ukukwenza konke kusuku olunye okanye ezimbini.
• Ngezinye iintsuku usenokungabi nazo iibhloko ezinde zexesha lokwenza imisebenzi yomzimba. Ungazama ukwahlulahlula ngokwamacandelo emizuzu elishumi okanye nangaphezulu.
• Imisebenzi ye-Aerobic ibandakanya ukuhamba ngokukhawuleza, ukubaleka, ukuqubha, kunye nokuhamba ngebhayisikile
• Ubungakanani obuphakathi buthetha ukuba ngelixa usenza lo msebenzi, kuya kufuneka ukwazi ukuthetha amagama ambalwa ngokulandelelana kodwa ungaculi
• Ukuqina ngamandla kuthetha ukuba ngelixa usenza lo msebenzi, ngekhe ukwazi ukuthetha ngaphezulu kwamagama ambalwa ungakhange uphefumle

Yenza imisebenzi yokuqinisa kabini ngeveki.

• Ukomeleza imisebenzi kubandakanya ukuphakamisa iintsimbi, ukusebenza ngeebhendi zomthambo, kunye nokwenza ukuhlala kunye nepushups
• Khetha imisebenzi esebenzayo onke amalungu omzimba - imilenze yakho, iinyonga, umqolo, isifuba, isisu, amagxa neengalo. Kuya kufuneka uphinde umthambo kwimisipha yeqela ngalinye le-8 ukuya kwali-12 ngeseshoni nganye.

Kubantwana abakhulileyo abaneminyaka yobudala (abaneminyaka emi-3-5):

Abantwana basezikolweni kufuneka basebenze ngokwasemzimbeni imini yonke, ukunceda ekukhuleni nasekukhuleni kwabo.

Kuya kufuneka badlale umdlalo olungelelanisiweyo nolungacwangciswanga. Umdlalo owakhiweyo unenjongo kwaye uqondiswa ngumntu omdala. Imizekelo ibandakanya ukudlala umdlalo okanye umdlalo. Umdlalo ongacwangciswanga kukudlala ngokukhululekileyo, njengokudlala ebaleni lokudlala.

Kubantwana nolutsha:

Fumana imizuzu engama-60 okanye nangaphezulu yomzimba yonke imihla. Uninzi lwayo kufuneka lube yimodareyitha-yokuqina kokusebenza kwe-aerobic.

• Imisebenzi kufuneka yahluke kwaye ilingane kakuhle iminyaka yomntwana kunye nokukhula komzimba
• Imisebenzi ye-aerobic yomndilili kubandakanya ukuhamba, ukubaleka, ukutsiba, ukudlala ebaleni lokudlala, ukudlala i-basketball kunye nokuhamba ngebhayisikile

Kwakhona, zama ukufumana nganye yezi okungenani iintsuku ze-3 ngeveki: amandla omeleleyo womsebenzi we-aerobic, umsebenzi wokomeleza izihlunu, kunye nomsebenzi wokomeleza amathambo.

• Ukusebenza ngamandla kwe-aerobic kubandakanya ukubaleka, ukwenza iijack zokutsiba, kunye nokudada ngokukhawuleza
• Izinto ezomeleza izihlunu zibandakanya ukudlala kwizixhobo zokudlala, ukudlala umdlalo wempi, nokwenza i-pushups kunye nokutsala
• Imisebenzi yokomeleza amathambo ibandakanya ukutsiba, ukutsiba, ukwenza iijack zokutsiba, ukudlala ivolibholi, kunye nokusebenza namaqela oxhathiso

Kubantu abadala abadala, abafazi abakhulelweyo, kunye nabantu abaneengxaki zempilo ezingapheliyo:

Abantu abadala abadala, abasetyhini abakhulelweyo, kunye nabantu abaneemfuno ezizodwa zempilo kufuneka bajonge kumboneleli wabo wezempilo ukuba bangakanani na umsebenzi abafanele bawenze kunye nokuba zeziphi iintlobo zemisebenzi ekufuneka beyenzile.

Iingcebiso zomzimba:

Abantu abazama ukunciphisa umzimba banokufuna ukwenza umsebenzi omninzi. Kuya kufuneka ukuba bahlengahlengise ukutya kwabo, ngenxa yoko batshisa ngaphezulu kweekhalori kunokuba besitya kwaye besela.

Ukuba ubungasebenzi, kungafuneka uqale kancinci. Ungaqhubeka ukongeza ngokuthe chu. Okukhona unokukwenza, ngcono. Kodwa zama ukungaziva utyhafile, kwaye wenze konke okusemandleni akho. Ukufumana imisebenzi yomzimba kuhlala kungcono kunokungafumani nto.

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