Ngubani umdlali, uya kuba, nokuba ukhulelwe. Ke ngoko, sifuna ukukubonisa izibonelelo ze ukuzilolonga kwabasetyhini abakhulelweyo, ezingazukubeka engozini impilo yakho okanye ukukhulelwa.
Ewe kuyinyani ukuba izibonelelo zokuzilolonga kwabasetyhini abakhulelweyo zibonakala ngokungabikho kwabo. Kodwa, kuba uninzi luphuma kwimithambo yamandla. Oko akuthethi ukuba kukho oomama bexesha elizayo abayiqhelanisayo kwaye baziva bonwabile kubo. Vula Madreshoy asizukuthatha indawo ebonakalayo kwiindlela ezinkulu Pilates yabasetyhini abakhulelweyo okanye i-yoga yabasetyhini abakhulelweyo. Zinezibonelelo ezingapheliyo kwaye asinakho ukuzichitha. Kwaye ukuba uyayincedisa ngokuhamba, impilo kamama wexesha elizayo iya kuba sisinyithi. Kodwa ngamanye amaxesha, aba bafazi bakhulelweyo basebenzisa uqeqesho olunzima, kuba umceli mngeni uyabakhuthaza. Bangayenza.
Izibonelelo zokuzilolonga amandla kwabasetyhini abakhulelweyo
Izibonelelo zokuzivocavoca amandla kwabasetyhini abakhulelweyo abajongi kuphela ekubeni nomzimba oqingqiweyo. Uninzi lukholelwa ukuba ukuphakamisa iikhilogram ezimbini kuya kwenza ukuba ii-biceps zakho zibukeke njengeentloko zegalikhi. Kodwa into abangayaziyo lixabiso izibonelelo ezizisayo, kuye nakumntwana.
- Umgangatho womzimba wakho ngendlela engummangaliso yomzimba.
- Ungumama wexesha elizayo ayinalo uxinzelelo oluninzi okanye uxinzelelo oluninzi.
- Yonyusa ukuzithemba nokuzithemba.
- Uthintela umngcipheko wokuba nezifo ezinxulumene nokukhulelwa. Njengoxinzelelo lwegazi okanye isifo seswekile.
- Awufumani bunzima ngokukhawuleza. Umjikelezo wesisu awukho mkhulu kangako.
- Iyenza yomelele kwaye inyamezeleke ngakumbi.
- Fumana oovimba abaninzi bamandla.
- Ukutyeba okukhulu kwesikhumba.
- Ukuphucula amandla omzimba womfazi okhulelweyo, ukufezekisa i-oxygenation engaphezulu ngaphandle komzamo.
- Ukubuyiselwa okungcono ekubelekeniUkongeza, isisu sibuyela endaweni yaso ngokukhawuleza kunokuba singazilolongi.
- Ungenelelo ngexesha lokubeleka lunqabile, ukongeza, ixesha lihlala lifutshane.
Izilumkiso zokugcina engqondweni
Ewe uyakonwabela izibonelelo zokuzilolonga amandla kwabasetyhini abakhulelweyo. Kodwa, kufuneka ugcine engqondweni ukuba umzimba wakho uyatshintsha. Ayikuko ukuba ubuthathaka ngakumbi, kodwa yinto onayo ngaphakathi kuwe. Ngenxa yoku, kuya kufuneka gcina engqondweni, amanye amanqaku, sikunika ntoni Madreshoy.
- Qhagamshelana nogqirha wakho Okokuqala, ukuba unokukhulelwa okuyingozi kwaye ufuna ukuphumla kancinci.
- Kuphephe ukutyeba kakhulu. Ungabuthatha ubunzima oqhelene nabo kwaye ungazicelomngeni ungaphaya kokuncinci. Kodwa musa ukuyibaxa.
- Ukufudumeza izihlunu ngezinye ze-cardio kunye nokuphakama okukhanyayo kakhulu.
- Zama ukungenzi umthambo okanye ukubetha umhlaba. Kungcono, umthambo onempembelelo ephantsi. Ungaqeqesha nzima, ngaphandle kokuba nefuthe elinje.
Emva kokufunda izibonelelo zokuzivocavoca amandla kwabasetyhini abakhulelweyo, unokucinga ngomnye umsebenzi. Igqibelele ukudibanisa kunye iyoga yabasetyhini abakhulelweyo okanye uhambo. Impilo yomzimba wakho neyomntwana wakho iya kubulela kuwe. Hayi! Kwaye musa ukulibala Nika ingxelo engezantsi, kwi Madreshoy, yeyiphi indlela yesiqhelo onayo ukuze uzigcine usempilweni. Kwaye ukuba uzame ubunzima, ziziphi izibonelelo oziqapheleyo emzimbeni wakho?