Uninzi lwamantombazana enza umthambo wokuzilolonga kwaye aluhoyi uqeqesho lwamandla.Kwabasetyhini, ukuqeqeshwa kwamandla akuyona nje indlela yokuzivocavoca, kodwa kunye nesimo sengqondo ebomini.

Nazi izibonelelo ezintandathu zoqeqesho lwamandla kwabasetyhini ukubonisa impembelelo entle enalo emzimbeni kunye nempilo yabo.

1. Phucula umlinganiselo womzimba wakho

Ukugxininisa kuqeqesho lwamandla kunokomeleza iqela lezihlunu zomzimba, kunokwenza umgca womzimba wabasetyhini uqine ngakumbi, njengale: ukuziqhelanisa ne-squat ezinqeni ezigcweleyo, umgca wokuqeqeshwa kwe-abdominal ukuqeqeshwa kwe-vesti, ukutsala-up, ukuziqhelanisa nokubheqa i-sexy back, olu hlobo lokunyuka komlinganiselo womzimba, kungekhona. yenza kuphela abasetyhini babonakale besempilweni ngakumbi, kodwa ikwakhulisa ukuzithemba.

2. Ukuqinisa i-metabolism esisiseko

Ukuqeqeshwa kwamandla kwandisa ubunzima bemisipha yakho, nto leyo eyandisa isantya sakho se-basal metabolic, oku kuthetha ukuba umzimba wakho utshisa iikhalori ezininzi ngosuku ngalunye, ukunceda ukunciphisa amanqatha kunye nokugcina ubunzima obunempilo.

Kulabo bafuna ukunciphisa umzimba ngempumelelo kwaye babe nomzimba omncinci kubasetyhini, ukwenza uqeqesho lwamandla amaninzi ngokungathandabuzekiyo yindlela efanelekileyo yokuphucula ukusebenza kakuhle kokunciphisa umzimba.

3. Ukuphucula ukuxinana kwamathambo

Ukuqeqeshwa kwamandla kunokunyusa ukuxinana kwamathambo kunye nokunciphisa umngcipheko we-osteoporosis, ebaluleke kakhulu kubasetyhini kuba abafazi banokuhlakulela i-osteoporosis emva kokuyeka ukuya exesheni.Ngoqeqesho lwamandla, abafazi banokugcina amathambo abo esempilweni kwaye akugcine ujongeka umncinci.

4. Ukuphucula iintlungu zangasemva

Ukuqeqeshwa kwamandla okuhambelanayo kuqinisa imisipha engundoqo, kubandakanywa nesisu, umva, kunye namacala omabini omqolo.Ukomeleza ezi zihlunu ezingundoqo kunceda ukuzinzisa umqolo kunye nokunciphisa iintlungu zangasemva ezibangelwa ukuhlala okanye ukuma ixesha elide.

Kwabasetyhini abadla ngokuba neentlungu zomqolo, uqeqesho lwamandla yindlela esebenzayo yokwenza izihlunu zisebenze kwaye uphucule ukuqina kwakho.

5. Misa ubude kwaye uthe tye

Ukuma okuchanekileyo kubalulekile kwimidlalo, kwaye uqeqesho lwamandla lunokunceda abafazi baphuhlise imikhwa echanekileyo yokuma kunye nokunciphisa umonakalo wemisipha kunye nokudibanisa okubangelwa kukungahambi kakuhle.

Ngoqeqesho lwamandla, abafazi banokuphucula iingxaki zomzimba ezifana ne-chest hunchback, bamise ukuma okude kunye nokuthe tye, ukuze ugcine umoya ongcono kunye nomfanekiso.

6. Yakha amandla emisipha kunye nokunyamezela

Ukuqeqeshwa kwamandla ixesha elide kunokuphucula ukuzinza kwamalungu angaphantsi kunye nenqanaba labo lamandla, ukwenzela ukuba ingalo ibe namandla, anokwenza abafazi bakhululeke ngakumbi kubomi bemihla ngemihla, kude nomfanekiso wobuthathaka.

Ke ngoko, abahlobo ababhinqileyo kufuneka bazame ngamandla uqeqesho lwamandla kwaye babe namava ezinto ezothusayo ezingapheliyo ezizisayo.

Amantombazana asanda kuqalisa uqeqesho lwamandla, unokuthenga i-dumbbells ye-2-3KG, uqale uqeqesho ekhaya.Ukuqeqeshwa kwamandla kunokuqala ngokuzivocavoca okufana ne-squats, i-push-ups, i-bench presses, kunye nokukhwela, ezinokusebenzisa amaqela amaninzi emisipha emzimbeni, ngaloo ndlela kuphuculwe ukusebenza kakuhle kokwakhiwa kwemisipha kunye nokuvuna izibonelelo ezininzi.