Ukuzikhandla nokuqondiswa kuyinto enhle, kodwa ukweqisa akunjalo!
Abantu abaningi ekuqaleni kokuqina, abawazi kahle isigqi, kodwa bakhuphule ngokungaboni inani lokuqeqeshwa, kungakhathaliseki ukuthi umzimba ungakwazi ukuzivumelanisa. Ukuqeqeshwa kokufaneleka kufanele kwenzeke kancane kancane, uma usebenzisa uhlelo lukaNkulunkulu lokufaneleka ekuqaleni, khona-ke ukuphela kokulimala kuzoba nguwe kuphela.

Abanye abantu ngokuvamile abazivocavoci, ukuze balungisele impelasonto, ngakho-ke ukuzivocavoca okuhlanyayo, hlala ejimini isikhathi esiningi sosuku. Futhi ukuziphatha okunjalo kuzofihla kuphela izingozi zokuphepha empilweni.
Izindaba zezingozi zokuqina komzimba azivamile, abanye abantu abagijima ngokufa okungazelelwe, abanye abantu ngesikhathi sokuphakamisa umfutho wensimbi baphuka imilenze, lezi ziyazisola kakhulu.
Lapho uziqeqesha ngokweqile, ukugxila kwengqondo kuyehla kancane kancane futhi ukusebenza kahle kokuqeqeshwa kuyehla. Ngemva kokuqeqeshwa, uzothola ukuthi ubuhlungu bemisipha nezinhlungu, ezithinta umsebenzi wakho ovamile nokuphila, futhi ngokungathí sina, kulula ukuvela i-myolysis, esongela ukuphila.

Akukhuthazwa ukuzivocavoca ngokweqile. Ukuzivocavoca kungokwempilo, hhayi ukulimaza. Kunezimpawu ezimbalwa zokuthi ungase uziqeqeshe ngokweqile:
I-1, ngemuva kokuqeqeshwa kokuqina, ubuhlungu bemisipha yomzimba izinsuku ezimbalwa abuzange bululame, futhi isigqi sokuqeqeshwa esivamile, ukululama kwemisipha izinsuku ezingu-2-3 ukuze alulame.
2, izinga lokulala ngemva kokuqeqeshwa alizange libe ngcono, kodwa ukuqwasha, okungase kubangelwe ukugqugquzeleka kwemizwa yobuchopho nokuphuma ngokweqile kwamahomoni okucindezeleka.
3, ngemva kokuqeqeshwa kokufaneleka, okubonisa isenzakalo sokungabi nalutho, ngemva kokuphumula, akazange azizwe enomdlandla.
4, ngemva kokuqeqeshwa uzizwe ukushaya kwenhliziyo okungavamile, ukucinana kwesifuba isicanucanu, ukulahlekelwa ukudla, ungafuni ukudla, uma sína uzozizwa isicanucanu ufuna ukuhlanza.
5, ngemuva kokuqeqeshwa isikhathi eside ukuzwa izitho ezibuthakathaka, ngisho nokuma nokuhamba kunzima kakhulu,
Uma ujwayele ukuqeqesha, lezi zimpawu zivela, kufanele uqaphele, uyeke ukuqeqeshwa, ulungise uhlelo lokuqeqesha, awukwazi ukuba nenkani, ukuqeqeshwa okuyimpumputhe.

Ukufaneleka okuvamile kufanele kube kancane kancane, hhayi ukuqeqesha ukushaya. Okungenani izikhathi ezingu-3 ngesonto ukuqinisekisa ukuqeqeshwa, isikhathi ngasinye hhayi ngaphansi kwesigamu sehora, kodwa hhayi amahora angaphezu kwama-2.
Ukufaneleka kwabaqalayo, musa ukuphishekela ngokungaboni ukuqeqeshwa kwesisindo esikhulu, noma wenze ngendlela oyifisayo amagoli okuqeqeshwa okugijima ihora elingu-1, udinga ukuqala ngesisindo esincane, ukuphishekela amazinga esenzo njengephuzu eliyinhloko. Ukuqeqeshwa kokugijima kufanele futhi kuhlukaniswe, uzwe umsindo womzimba, lapho ukushaya kwenhliziyo kungalingani, ukuphazamiseka kokuphefumula, kufanele ume ukuze uphumule, bese ubona ukuthi ungaqhubeka yini nokuqeqeshwa ngokuvumelana nesimo.

Uma umatasa kakhulu emsebenzini ukuze uye ejimini, ungasebenzisa ukuzivocavoca isikhathi esincane, njengokuthi: ekhaya isigamu sehora, ukuqeqeshwa kwesisindo noma ukuqeqeshwa kwe-dumbbell, ukuze uqinisekise imvamisa yokuzivocavoca, ugcine noma uthuthukise umzimba. izinga nokukhuthazela kwemisipha ekhaya.