Iiklasi kwiqela lezemidlalo lisinika ezininzi iingenelo. Okokuqala, asikwazi ukwenza kodwa ukuzivocavoca, kuba sijongwe ngeso liliso lomqeqeshi. Okwesibini, sasihlawula imali kwiiklasi kwaye silala nje kumbhoxo - kuyinto engcolileyo. Okwesithathu, ukuqheleka kweeklasi eklasini kuququzelela ukuqeqeshwa. Ukujonga ubuso obunomdla bamelwane kumbhoxo, kuba lula kancinci.
Ngakolunye uhlangothi, asisoloko sinethuba lokuya kwiqela lezemidlalo. Oku kuyinyaniso kubomama abaselula abangakwazi ukuhamba ekhaya ixesha elide. Ukuba unamandla okwaneleyo kunye nesifiso sokwenza impilo ekhaya, ukuzilolonga akunzima ukukhetha. Ukunyameka kwekhaya kungabikho ngaphantsi komsebenzi onoxanduva. Ukukunceda zonke iintlobo zemidlalo yezemidlalo, ebudeni bethu kwibala lezahlulo ezinikwe kwiivenkile zezemidlalo. Kodwa kwizifundo zasekhaya, into eyona nto ingqeqesho yangaphakathi . Kufuneka ubeke iinjongo - nganye iintsuku ezimbini, unike ubuncinane isiqingatha seyure. Ngokuphambene neklabhu yezemidlalo, ekhaya ungenza iiklasi kumculo ozithandayo okanye ubukele uchungechunge olulandelayo lwoluhlu. Oku akumnandi!
Iiklasi zeempilo zonyango maziqale ngokukhethwa kwezixhobo zemidlalo. Ukufumana impilo epheleleyo kwi-arsenal yasekhaya kufuneka ibe yintlobo yesimo.
Ukuzilolonga kunye nezidumbulu
Iingqungquthela ziyimpawu eziyimfuneko yokuqina kwekhaya. Akunakho ukuthatha inxaxheba kwimizimba yesifuba nezandla kuphela. Kwiiklasi zokuqala kucetyiswa ukuba ukhethe i-dumbbells ukukhanya ukuya kwi-5 kg kwisisindo. Iingqungquthela zikhona kwi-rubber okanye i-vinyl, zombini zikhululekile kwaye aziyi kuphuma. Ngethuba lokusebenza kunye nezigulane azenzi ukuhamba ngokukhawuleza, yonke into ifanele ibe yi-smooth.
Ukuzivocavoca kunye nezidumbane zityinisa kwaye zomeleze i-corset ye-muscular, zithuthukise ukukhululeka kwezandla. Enye yezona zidumileyo zizikwelethi ezinama-dumbbells. Ngethuba lo msebenzi, kubaluleke kakhulu ukugcina umqolo wakho uqonde, ukunciphisa uxinzelelo kwintsipho.
Ukuzivocavoca kwezandla - le nto yinto elula kakhulu ongayenza ngokudibanisa kunye nezidumbulu. Ukuphakama kwe-Dumbbell kungabini kwisandla esilumkileyo, kunye nendawo ephakamileyo. Nangona kunjalo, ungazami ukuphuma kwaye wenze okungaphezu kwamathuba akho avumelekileyo.
Iprofivic iphakamisa kunye nomthwalo wee-bumbbells iya kuqinisa isenzo samatye. Emva kwakho konke, ubunzima banda kwaye umthwalo ukwanda. Vele ubeke izandla zakho kunye neziqhwala zakho, kwaye wenze i-pelvis.
Ukuzilolonga nge-fitball
Ukuqeqeshwa kobuchule ekhaya kungenziwa kwakhona usebenzisa ibhola lokuzivocavoca. Esi sibonakaliso sendlela yokuphila esempilweni sele sithandwa gqitha ukususela ngekhulu lokugqibela. Kwakhona kuthiwa yi-fitball kwaye isetyenziswe kwi-gymnastics ekwelapha emva. Kwibhola enjalo unokwenza naluphi na uqeqesho: ukushicilela, iinqumlo kunye nezikhwelo, kwisifuba kunye neengalo, ngenxa yomqolo. Nazi iindlela ezimbalwa eziza kukunceda wenze isethi yokuzivocavoca ekhaya.
Masiqale ngokushicilela. Ukuqinisa imisipha yomzimba kuya kunceda ukuphakamisa, ukulala ebholeni. Ukulinganisela kwi-fitball iya kuncedisa ukusetyenziswa kwiphephandaba, kuba ibhola iqhubela phezulu, inceda ukwenza i-ascents.
Ukuphucula ukukhutshwa kweziqhekeza ngokwaneleyo ukugqithisa esiswini. Ukwenza oku, ngezandla zakho phantsi, yenza ukunyuka kweemilenze zakho ngokugqithiseleyo, kunye nokusebenzisa okulula iimisipha zamatye kunye nendawo apho i-cellulite esiyizondayo kangaka iqiniswa.
Izandla kunye nesifuba sinokuqiniswa ngolu hlobo lomsebenzi. Mane uhlale kwindawo ye-lotus okanye ume endaweni ephakamileyo, yibeke ibhola phambi kwakho uze uyifake ngezandla zombini. Ngaba uvakalelwa njani ukuba imisipha yakho yesifuba iqiniswe? Ngenxa yoko, yonke into yenza okulungileyo.
Ukuba neballball ekhaya kuya kukunceda ube nombono ngaphandle kwemigudu eninzi, kwaye iiklasi kwi-fitball ziya kuhenwa ngokuzonwabisa. Xa uthenge umncedisi wekhaya onjalo, kufuneka uqaphele ukuphakama. Ngoko ke, ukuba uhlala kwi-fitball, imilenze yakho kufuneka ibe ngecala elifanelekileyo kunye nomgangatho. Esi siqinisekiso sesayizi echanekileyo yebhola.
Ikhaya lokuPhepha
Ukunyameka kwekhaya lokulahlekelwa isisindo akusebenzi nje kuphela kwiindlela ezizodwa zokuzivocavoca. Emva kwakho konke, ngohlobo lweempilo unokuguqula nokucoca indlu. Ngoko ke, kucetyiswa ukuba ungasebenzisi i-mop, kodwa ungasuki phantsi emadolweni akho. Umzimba osebenza ngokugqithiseleyo wokunyamekela ekhaya uhamba kwi-squat kwizinzwane, ngelixa umlenze wecala uphatywe, oko kukuthintela i-cellulite.
Ngokuqhelekileyo, ukufaneleka kwekhaya kusinika enye inzuzo. Emva kwakho konke, sinokukhetha ngokukhethekileyo iimvavanyo esizithandayo, kwaye sizenzele zethu eziyinkimbinkimbi, esingenakuzenza kwiiklasi zeqela kwiqela lezemidlalo. Kukho enye kuphela into eseleyo - umnqweno nokuzimela.