Ukuzivocavoca okwelula ngesikhathi sokukhulelwa

-Delile

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

Ukuzivocavoca umzimba okunwebekayo kuyasiza kakhulu ekukhulelweni, njengoba kusiza ekudambiseni izinhlungu zomhlane, kwandise ukujikeleza kwegazi, kunciphise ukuvuvukala kwemilenze, futhi kuyasiza nasekuletheni umoya-mpilo omningi enganeni, kuyisiza ukuba ikhule kahle.

Ngaphezu kwalokho, isigaba eselulayo sisiza futhi ekulweni nokuqunjelwa nasekunciphiseni igesi, okuvame kakhulu ngesikhathi sokukhulelwa. Ukwelula futhi kuvimbela ukulimala kwezicubu nobuhlungu futhi kusiza abesifazane ukuba balungiselele ukubeletha.

Okulandelayo ukuvivinya umzimba okungu-3, ​​okungenziwa ekhaya, ukudambisa izinhlungu emuva ngenkathi ukhulelwe:

Ukuzivocavoca 1

Uhleli nemilenze yakho ihlukene phakathi, goba umlenze owodwa ngokubeka unyawo lwakho kwelinye ithanga bese utshekisa umzimba wakho eceleni, njengoba kukhonjisiwe esithombeni, uzizwa welule yonke indawo, amasekhondi angama-30. Bese, shintsha umlenze wakho bese wenza ukuzivocavoca ngakolunye uhlangothi.

Ukuzivocavoca 2

Hlala usesimweni esiboniswe esithombeni 2 imizuzwana engama-30, ukuze uzwe ukunwebeka kwakho emuva.

Ukuzivocavoca 3

Unamadolo phansi, ncika phezu kwebhola lePilates, uzama ukugcina umqolo wakho uqonde. Ungakwazi ukwelula izingalo zakho phezu kwebhola bese uzama ukusekela isilevu sakho esifubeni sakho ngasikhathi sinye. Hlala kuleso sikhundla imizuzwana engama-30.

Lapho wenza izivivinyo zokwelula, owesifazane okhulelwe kufanele aphefumule kancane futhi ajulise, ahogele emakhaleni futhi akhiphe ngomlomo, kancane. Ukuzivocavoca okwelula ukukhulelwa kungenziwa nsuku zonke futhi kuphindwe izikhathi ezingama-2-3, ngezikhathi zamasekhondi angama-30 phakathi ngakunye.

Ukuzivocavoca umzimba ukwenza ngaphandle kwekhaya

Ngaphezu kokuzivocavoca okungenziwa ekhaya, owesifazane okhulelwe angaphinde alule ezifundweni zamanzi zokuvivinya umzimba, nakho okufaka isandla ekwehliseni ukucindezeleka kwamalunga nokungakhululeki kwemisipha. Kunconywa ukuthi kwenziwe i-aerobics yamanzi phakathi kwamabili kuya kathathu ngesonto, isikhathi esingaba yimizuzu engama-40 kuya ehoreni, ngokukhanya okulingene ngamandla.

Ama-pilates nawo ayindlela enhle, ngoba iyasiza ukwelula nokuxegisa imisipha, ukulungisa imisipha yesifunda se-perineum sokubeletha kanye nesikhathi sokubeletha, kukhuthaza ukusakazwa kwegazi, kuthuthukise izindlela zokuphefumula nokulungiswa kokuma.

Futhi wazi ukuthi yikuphi ukuzivocavoca okungafanele ukwenze ngesikhathi sokukhulelwa.