Amantombazane amaningi enza umsebenzi wokuvivinya umzimba futhi akushaya indiva ukuqeqeshwa kwamandla.Kwabesifazane, ukuqeqeshwa kwamandla akuyona nje indlela yokuzivocavoca, kodwa futhi isimo sengqondo ngokuphila.

Nazi izinzuzo eziyisithupha zokuqeqeshwa kwamandla kwabesifazane ukukhombisa umthelela omuhle onawo emzimbeni nempilo yabo.

1. Thuthukisa izilinganiso zomzimba wakho

Ukuphikelela ekuqeqesheni amandla kungaqinisa iqembu lemisipha yomzimba, kungenza umugqa womzimba wabesifazane uqine kakhulu, njengokuthi: ukuzijwayeza ama-squat ama-hips agcwele, umugqa wokuqeqeshwa kwesisu ukuqeqeshwa kwe-vesti, ukudonsa, umkhuba wokugwedla u-sexy back, lolu hlobo lokwanda kwengxenye yomzimba, hhayi yenza abesifazane kuphela babukeke benempilo, kodwa futhi bathuthukise ukuzethemba.

2. Qinisa umzimba oyisisekelo

Ukuqeqeshwa kwamandla kukhulisa imisipha yakho, okubuye kukhuphule izinga lakho le-basal metabolic, okusho ukuthi umzimba wakho ushisa amakholori amaningi usuku ngalunye, okusiza ukunciphisa amafutha nokugcina isisindo esinempilo.

Kulabo abafuna ukunciphisa umzimba ngempumelelo futhi babe nomzimba omncane wabesifazane, ukwenza ukuqeqeshwa kwamandla kakhudlwana ngokungangabazeki kuyindlela enhle yokuthuthukisa ukusebenza kahle kwesisindo.

3. Thuthukisa ukuminyana kwamathambo

Ukuqeqeshwa kwamandla kungakhuphula ukuqina kwamathambo futhi kunciphise ingozi ye-osteoporosis, ebaluleke kakhulu kubantu besifazane ngoba abesifazane banamathuba amaningi okuba ne-osteoporosis ngemva kokuya esikhathini.Ngokuqeqeshwa kwamandla, abesifazane bangagcina amathambo abo enempilo futhi bakugcine ubukeka usemncane.

4. Thuthukisa ubuhlungu emuva

Ukuqeqeshwa kwamandla okungaguquki kuqinisa imisipha ewumgogodla, kuhlanganise naleyo esesiswini, emuva, kanye nezinhlangothi zombili zomgogodla.Ukuqinisa le misipha ewumgogodla kusiza ukuzinzisa umgogodla futhi kunciphise ubuhlungu beqolo obubangelwa ukuhlala isikhathi eside noma ukuma.

Kwabesifazane abavame ukuzwa ubuhlungu beqolo, ukuqeqeshwa kwamandla kuyindlela ephumelelayo yokwenza imisipha isebenze futhi uthuthukise ukuqina kwakho.

5. Ima ibe yinde futhi iqonde

Ukuma okulungile kubalulekile kwezemidlalo, futhi ukuqeqeshwa kwamandla kungasiza abesifazane ukuba bahlakulele imikhuba efanele yokuma futhi banciphise ukulimala kwemisipha namalunga okubangwa ukungami kahle.

Ngokuqeqeshwa kwamandla, abesifazane bangathuthukisa izinkinga zomzimba ezifana nesifuba se-hunchback, balolonge ukuma okude nokuqondile, ukuze ugcine isimo sengqondo esihle nesithombe.

6. Yakha amandla emisipha nokukhuthazela

Ukuqeqeshwa kwamandla isikhathi eside kungathuthukisa ukuzinza kwemilenze ephansi kanye nezinga labo lamandla, ukuze ingalo ibe namandla, angenza abesifazane bakhululeke kakhulu ekuphileni kwansuku zonke, kude nomfanekiso wobuthakathaka.

Ngakho-ke, abangani besifazane kufanele bazame ngenkuthalo ukuqeqeshwa kwamandla futhi bahlangabezane nezimanga ezingapheli ezilethayo.

Amantombazane asanda kuqala ukuqeqeshwa kwamandla, ungathenga ama-dumbbells angu-2-3KG, uqale ukuqeqeshwa ekhaya.Ukuqeqeshwa kwamandla kungaqala ngokuzivocavoca okufana nama-squats, ama-push-ups, ukucindezela ibhentshi, nokugwedla, okungasebenzisa amaqembu amaningi emisipha emzimbeni, ngaleyo ndlela kuthuthukise ukusebenza kahle kokwakhiwa kwemisipha futhi kuzuze izinzuzo eziningi.