Ukuqeqeshwa kokuhamba ngezinyawo kwabesifazane abakhulelwe
-Delile
- Izinzuzo zokuhamba ukhulelwe
- Uhlelo lokuhamba lwabesifazane abakhulelwe
- Uhlelo lokuhamba ngekota yokuqala
- Uhlelo lokuhamba ngekota yesibili
- Uhlelo Lokuhamba Ngekota yesi-3
Lokhu kuqeqeshwa kokuhamba kwabesifazane abakhulelwe kungalandelwa ngabasubathi besifazane noma ukuhlala phansi futhi, ezimweni eziningi, kungenziwa kukho konke ukukhulelwa. Kulolu hlelo, kungakuhle ukuthi uhambe phakathi kwemizuzu eyi-15 nengama-40 ngosuku, cishe izikhathi ezi-3 kuye kwezi-5 ngeviki, kepha kubalulekile ukubonisana nodokotela ababelethayo ngaphambi kokuqala ukuhamba.
Ngokuvamile, owesifazane okhulelwe kufanele athathe uhambo olufushane futhi ngejubane elincane, ezinyangeni zokuqala zokukhulelwa, ngenxa yengozi eyengeziwe yokuphuphuma kwesisu futhi, ekupheleni kokukhulelwa, ngenxa yokungaphatheki kahle okulethwa umthamo wesisu umfazi.
Ukuhamba kusiza nabesifazane abakhulelwe ukugcina isisindo sabo esifanele. Faka imininingwane yakho ukuze uzihlole:
Izinzuzo zokuhamba ukhulelwe
Ukuhamba kungenye yezivivinyo ezinhle kakhulu zabesifazane abakhulelwe, ngoba:
- Kuyasiza ukungafaki kakhulu ekukhulelweni;
- Ayigcini ngokweqile emadolweni nasemaqakaleni;
- Kuvimbela ukuvuvukala kwemilenze;
- Ithuthukisa ibhalansi ngoba iqinisa imisipha, ikakhulukazi amahips nemilenze.
Ukuhamba kusiza nabesifazane abakhulelwe ukugcina isisindo sabo esifanele. Faka imininingwane yakho ukuze uzihlole:
Ukunakwa: Lesi sibali asikulungele ukukhulelwa okuningi.
Ukuzivocavoca njalo ngesikhathi sokukhulelwa nakho kusiza ukulethwa okujwayelekile. Bona ezinye izibonelo zokuzivocavoca ku: Ukuzivocavoca ukwenza lula ukubeletha okujwayelekile.
Uhlelo lokuhamba lwabesifazane abakhulelwe
Ukuqeqeshwa kokuhamba ngezinyawo kungenziwa ngaphandle noma kumshini wokunyathelisa futhi isikhathi esiningi kufanele kwenziwe ngesikhathi sonke sokukhulelwa, kushintshaniswa ngezikhathi zokuhamba kancane nokuhamba ngokushesha.
O tIsikhathi sokuhamba kufanele sihluke phakathi kwemizuzu eyi-15 nengama-40 futhi kufanele sivumelaniswe nenyanga yokukhulelwa lapho owesifazane okhulelwe ekhona. Ngakho-ke, uhlelo kumele luhloniphe:
- Ijubane lokukhanya: isinyathelo kufanele sihambe kancane, sihambisane cishe ne-4 km / h kutrilmishini futhi, sisebenza ukufudumeza umzimba nokulungisa imisipha namalunga nokusiza umzimba ukuthi ululame ngemuva komzamo;
- Ijubane elilinganisiwe: isinyathelo sowesifazane okhulelwe singahluka phakathi kuka-5 kuye ku-6 km / h, okuvumela ukukhuluma ngokwemvelo ngaphandle kokuphefumula.
Ngaphambi nangemuva kokuhamba, owesifazane okhulelwe angenza izivivinyo zokwelula umzimba, ikakhulukazi imilenze nezinqulu ezingakhonjiswa nguthisha wokuzivocavoca. Bona ezinye izibonelo ku: Ukuzivocavoca umzimba okwelulekayo ngesikhathi ukhulelwe.
Uhlelo lokuhamba ngekota yokuqala
Kulesi sigaba, owesifazane okhulelwe usemathubeni amaningi okuzwa isicanucanu nokuhlanza, futhi futhi unengozi enkulu yokuphuphuma kwesisu, okunganciphisa isifiso sokuzivocavoca. Ngakho-ke, owesifazane kufanele ahambe, kepha kufanele alondoloze ukuhamba kancane, ehamba izikhathi ezi-2 ukuya kwezi-3 ngesonto imizuzu eyi-15 kuye kwengama-30, okungcono ngaphandle, endaweni enokuthula nenokuthula.
Uhlelo lokuhamba ngekota yesibili
Ku-trimester yesi-2 yokukhulelwa, owesifazane okhulelwe kufanele andise kancane isikhathi sokuhamba kanye nenani lezikhathi ahamba ngazo ngesonto, kusuka ku-3 kuye ku-5 times. Ukulandela uhlelo lokuhamba lwabesifazane abakhulelwe kulesi sigaba sokukhulelwa.
| Isonto lokukhulelwa | Ukuqeqesha | Izinkomba |
| Isonto le-13 | 20 amaminithi UMsombuluko | Wed | Fri | Imitha elingu-5 ukukhanya + 10 min ngokulingene + 5 min ukukhanya |
| Isonto le-14 | 20 amaminithi Mon | Wed | Fri | Ilanga | Imitha elingu-5 ukukhanya + 10 min ngokulingene + 5 min ukukhanya |
| Isonto le-15 kuya kwele-16 | 20 amaminithi Mon | Wed | Fri | Sat | Ilanga | Ukukhanya okungu-5 min + 10 min okulingene + 5 min light |
| Isonto le-17 kuya kwele-18 | 25 iminithi Mon | Wed | Fri | Ilanga | Imitha elingu-5 ukukhanya + nemizuzu engu-15 ngokulingene + 5 min ukukhanya |
| Isonto le-19 kuya kwele-20 | 30 iminithi Mon | ngoLwesibili | Wed | Sat | Sun | Imitha elingu-5 ukukhanya + 20 min ngokulingene + 5 min light |
| Isonto lama-21 kuya kwele-22 | 35 iminithi UMsombuluko | uLwesibili | uLwesithathu | uLwesihlanu | | Imitha elingu-5 + 25 min ngokulingene + 5 min light |
| Isonto lama-23 kuya kwele-24 | 40 amaminithi UMsombuluko | uLwesibili | uLwesihlanu | uMgqibelo | iLanga | Ukukhanya okungu-5 min + 30 min ngokulingene + 5 min light |
Uma kwenzeka okhulelwe ethola kunzima ukulandela lolu hlelo, kufanele anciphise imizuzu emihlanu yokuqeqeshwa isonto ngalinye.
Uhlelo Lokuhamba Ngekota yesi-3
Ku-trimester wesithathu, owesifazane okhulelwe kufanele anciphise isikhathi sokuhamba, ngoba kulesi sigaba lapho ubuhlungu bomhlane buyanda ngenxa yokwandiswa kwesisu, okudala ukungakhululeki okukhulu. Ngale ndlela, owesifazane okhulelwe angasebenzisa uhlelo olulandelayo:
| Isonto lokukhulelwa | Ukuqeqesha | Izinkomba |
| Isonto lama-25 kuya kwele-28 | 30 iminithi Mon | ngoLwesibili | Wed | Sat | ILanga | Imitha elingu-5 ukukhanya + 20 min ngokulingene + 5 min light |
| 29 kuya ku-32 ngesonto | 25 iminithi Mon | Wed | Fri | Ilanga | Imitha elingu-5 ukukhanya + nemizuzu engu-15 ngokulingene + 5 min ukukhanya |
| Isonto lama-33 kuya kwele-35 | 20 amaminithi Mon | Wed | Fri | Ilanga | Ukukhanya okungu-5 min + 10 min okulingene + 5 min light |
| Isonto lama-36 kuya kwelesi-37 | 15 amaminithi tue | wed | sex | ilanga | 3 min light + 9 min moderate + 3 min light |
| 38 kuya 40 ngesonto | 15 amaminithi tue | thu | hlala | | 3 min ukukhanya + 9 min okulingene + 3 min light |
Ukuze ugcine ukukhulelwa okunempilo, owesifazane okhulelwe, ngaphezu kokuhamba, kufanele alondoloze ukudla okunomsoco. Bukela ividiyo ukuthola amanye amathiphu.
Futhi yazi okunye ukuzivocavoca okungenziwa ngumuntu okhulelwe:
- Ukuvivinya umzimba kwama-aerobics kwabesifazane abakhulelwe
Ingabe abesifazane abakhulelwe bangenza ukuqeqeshwa kwesisindo?
Sikucebisa Ukuthi Ufunde
Ungayibona Kanjani futhi Uyithole Izinkinga Zokuzibophezela
