Izivivinyo ezinzima zokulahlekelwa ubunzima ekhaya

Izivivinyo eziyinkimbinkimbi zokulahlekelwa ubunzima ekhaya - kulungile, kusindisa ixesha nemali, kodwa kunzima kwengqondo: ukuba awunayo inkanuko enamandla, akunakwenzeka ukuba ulandele ishedyuli. Oku kufuna iinjongo ezinentsingiselo, okanye i-iron powerpower.

Ishedyuli isebenza ekhaya

Inkqubo yoqeqesho ekhaya kwikamantombazana iqala ngeshedyuli. Kungekudala ungabona umphumo - umzimba omhle, oqinileyo kunye onobuchule, kufuneka usebenze kathathu kwiihlanu ngeveki. Umzekelo, ngoMsombuluko, ngoLwesithathu noLwesihlanu okanye yonke imihla kusasa, ngaphandle kweeveki.

Ishedyuli kufuneka ikulungele kuwe, kwaye kubaluleke kakhulu - izifundo mazibe ziqhelekileyo. Ukuba usebenza emzimbeni wakho osebenzayo, ngoko ke ukuyeka iiklasi, umphumo uya kuba mncinane.

Indlela yokwenza inkqubo yoqeqesho ekhaya?

Izifundo zokufunda ekhaya kufuneka zikhethwe ngokusekelwe kwiinjongo zabo. Nangona kunjalo, bambalwa kakhulu abantu abajongene nento engenanto - abaninzi baqala ukwenza ngokwabo xa kufike ixesha lokunciphisa umzimba okanye ukuguqula umlinganiselo.

1. Inkqubo yokusebenza yokulahlekelwa ubunzima ekhaya kufuneka ibandakanye ubuncinane imizuzu engama-30 yokuzivocavoca kwe-aerobic (ukuqhuba kwisayithi, ukunqumla intambo, ukudansa okusebenzayo) kwaye ubuncinane imizuzu engama-30 yokuzivocavoca (ukuzithoba kunye neengqungquthela ekhaya, okanye iinketho ezinjenge-push-ups, i-sit-ups, imiphunga, i-torsion i-hoop enkulu, njl.). Lo mgangatho uvumela inkqubo yokuqeqesha ukulahlekelwa ubunzima ekhaya hhayi nje ukutshisa ioli, kodwa nokukhuthaza ukubunjwa kobunzima besisipha, ekugqibeleni kwenza ukuba inani elincinane libe lilingane. Kwakhona kuncedo ukubandakanya ukuzivocavoca kwe-cardio kwinkimbinkimbi, kodwa ekhaya kuya kwenziwa kwinqanaba elifanelekileyo kuphela ukuba kukho abafana ne-simulator ezifana ne-treadmill, stepper okanye ukuqhuba ibhayisikili, kuba bathatha ukunyaniseka okukhulu kwemisebenzi.
2. Iprogram ye-tonus yomzimba ibandakanya ukuqhutyelwa kwamantombazana asekhaya avame ukwenza ukuba umzimba wabo ukhangeke ngakumbi: iingalo ziqine, i-butt iqinile kwaye ijikeleze, isifuba sithe tye, isisu sisisigxina, kwaye izibilini ziqinile. Ukuzivocavoca okunjalo kufaka i-push-ups eyaziwa kakuhle, i-dumbbell squats, i-sumo squats, i-twist elula, imilenze yangemva kwindawo yokuma (iifolo) kunye nezinye iindlela. Kubalulekile kungekuphela nje ukusebenza ngendawo engxaki, kodwa ukunika uxinzelelo kuwo wonke umzimba: kulo mzekelo izihlunu ziya kukhula ngakumbi. Unokuquka ukuzilolonga kunye ne-barbell okanye ibhodi yombhobho yomzi eya kukunceda ngexesha elincinci lokwenza ubukhulu besisundu esifanelekileyo, esinika umzimba ukuba ubukeka obunzulu obukhangelekayo.

Inkqubo yoqeqesho ekhaya kufuneka yenziwe ngendlela enokuba iiveki ezimbini zikho ukwanda komthwalo, okanye - inani leendlela. Xa uvakalelwa kukuba umgangatho wakho ulula kakhulu ukwenza, umzimba wakho ugqiba ukunyuka kwaye uphuhlise, oku kuthetha ukuba akukho ntuthuko.

Ukongezelela, kubalulekile ukukhumbula ukutya: iiyure ezingama-2 ngaphambi kokuzivocavoca kunye neeyure ezingama-2 emva kwayo, unokutya kuphela iprotheni, ngaphandle koko umzimba awuyi kuhlenga iipowithi zamafutha, kwaye Uya kusebenzisa iikhalori ekudleni.

Yintoni endiyenzayo ekhaya?

Izivivinyo eziyinkimbinkimbi zekhaya zingabandakanya nantoni nayiphi na intsebenzo, ukusuka ekulula ukuya kunzima. Into ephambili kukuba ithathe indawo enye ngezinye iinkhathi kunye nabanye, ukulayisha ngaphezulu kweqela elinye lesisiphako, enye enye, ukuhlakulela rhoqo umzimba wakho.

Kungakhathaliseki ukuba ngumthwalo onamandla owukhethayo, kubalulekile ukukhumbula ukuba ukuzilolonga kwekhaya ekhaya, okokuqala, kuqhutywe kwinqanaba kunye nokweqa intambo. Lo ngumlinganiselo wokuqala kunye oyintloko ongayithatha ngokubhekiselele kwiipompo ezinamafutha kwisisu, kumacala kunye nasezintanjeni. Ukuba uyawahoxisa, uya kufumana umthombo oqaqambileyo ongabonakali kwabanye, ngokuqinisekileyo ufihliwe phantsi kobuncwane beoli.