Uqeqesho oluyinkimbinkimbi ekhaya alubunzima ukulufumana, njengoko kubonakala okokuqala. Namhlanje kulungele ukufundela ekhaya kunokuya kwindawo yokuzivocavoca kwaye uchithe imali kunye nexesha endleleni.
Ukufikelela kwiindawo eziphakamileyo ze-Olympus, ukuba inkqubo yoqeqesho ekhaya yenzelwe kwaye igcinwe ngokuchanekileyo, isisiseko. Masiqale ngokulula. Sifanele siguqule umzimba wonke ukuze siqeqeshwe, senze umlinganiselo ofanelekileyo wokuzilolonga kuze kube yinto epheleleyo yokusilela kwemisipha. Indlela yokuqeqesha ekhaya akufanele idlule imizuzu engama-60-80, ngelixa uqeqesho kufuneka libe malunga neethathu ukuya kwezine ngeveki.
Inkqubo yezifundo ekhaya
Ngaphambi kokuba uqale ukusebenza, susa ubugcisa kunye nezinto ezibuthakathaka kude, cima iTV uze uqale ukudala umzimba omhle. Zama ukuqalisa igumbi phambi, kwixesha nangemva kweeklasi, kuba umoya omtsha unceda ukuqeqesha ngokuthe ngempumelelo. Inkqubo nganye yoqeqesho ekhaya iqala ngokulula kunye nokufudumala. Awukwazi ukugijima endlwini, kodwa ukufudumala amajoyino, imisipha kunye nemigqa ayiyi kuba nzima kuwe.
Emva kokufudumala, qhubeka nokuqeqesha imisipha yeendaba. Ukwenza oku, kungcono ukusebenzisa isondo esiya kuqeqesha ngokugqibeleleyo yonke indawo yomsila we-rectus. Ngokufanelekileyo, iindlela ezi-3-5 zenziwa ngamaxesha angama-15-20.
Uqeqesho lwamandla ekhaya luyisiseko sethu esinzima. Iqala nge-push-up ukusuka kumgangatho kwiindawo zokuyeka, ukubeka, ngokubanzi. Lo msebenzi uqulunqa kakuhle imisipha ye-pectoral, amahlombe kunye ne-triceps. Ngaphantsi kangangoko kunokwenzeka ukuze ukwandise isifuba uze ulwebe izihlunu zesifuba. Yenza ngcono kwiindlela ezi-5 zokuzalisa ukuhluleka kwemisipha.
Ezilandelayo izikwere kumlenze owodwa. Ukuzivocavoca kunzima kakhulu ukupompa izihlunu zemilenze. Kodwa umthwalo onzima kakhulu, usebenza ngakumbi uchaphazela imisipha yakho, evuselela ukukhula kwemisipha. Ukuze wenze lo msebenzi, bhinqa umlenze omnye emadolweni kwaye uqale ukuqubuda ngokukhawuleza, ngelixa ugcina ukulinganisela kwaye wenze ukuphindaphinda kangangoko kunokwenzeka. Lo msebenzi uqhuba kakuhle uphando lwamagqabi kunye nomhlaba wonke emilenzeni, ngelixa ivuselela i-cardiovascular system. Yenza iindlela ezintathu zokugqiba ukusilela komzimba. Ukuba kunzima kuwe, squat kwimilenze emibili kwiisethi 4-5.
Inkqubo yokuzivocavoca ekhaya ayikwazi ukuzibandakanya ngaphandle kokuzivocavoca kwiimisipha zezandla. Thatha ukulinganisela ezandleni zakho, phawula iintende, uphakamise izibhambano ngokumelene nomzimba. Nciphisa ngokukhawuleza izandla ezimbini kwicandelo lesifuba kwaye ngokukhawuleza uhlehlise phantsi, ungahlali kwindawo ephezulu. Ukuzivocavoca kufuneka kwenziwe maxesha amahlanu ngaphambi kokusilela komzimba.
Isimiselo esilandelayo yinto yokudonsa isalathisi esiqongweni kwinqaba. Ukugoba okufutshane, phumla ngesandla sakho samahhala uze uthathe esinye isandla. Ukubambelela ngqo, ngokukhawuleza ukukrazula isilumko kwisisu ngeemisipha zangasemva, kwaye kwinqanaba eliphezulu, unqumle iintlobo zamagxa. Lo msebenzi usebenza ngokugqibeleleyo kwimva, ukuyilo nokwandisa. Yenza iindlela ezine.
Inkqubo ekhaya
Ukuba unamathela kule nkqubo yoqeqesho, emva kwenyanga uza kuguqula umzimba wakho ngemisipha kunye nokukhululeka. Kodwa ngaphambi kokuba uqale ukuqeqeshwa ekhaya, khumbula ukuba iingqondo zabo zinzima kunokuba ziqeqeshwe kwiiholo zezempilo. Emva kwakho konke, kukho isilingo sokulala phezu kwesofa kwaye ubukele iTV, okanye uvule ifriji, okanye udlale umdlalo wakho wekhompyutheni oyintandokazi. Kunokwenzeka ukupompa imisipha yendlu kuphela ngenxa yomeleleyo emoyeni, oya kwinjongo yakhe, kungakhathaliseki ukuba yintoni.
Inguqu elula ngakumbi yokuqeqeshwa kwamandla ongayibona kwividiyo engezansi: