Uqeqesho ekhaya lukulungele, lukhululekile, awudingi ukuhamba naphi na. Akukho mfuneko yokukhetha ixesha elikhethekileyo okanye ukutshintsha izicwangciso zakho. Nangona kunjalo, akusiwo wonke umntu onamandla okufuneka kunye nesisiseko esifanelekileyo sokujongana rhoqo, ngaphandle kokulahleka olunye usuku.
Isiseko soqeqesho olufanelekileyo ekhaya
Ukuqeqeshwa kwaseKhaya, njengawo nawuphi na, kuqala ngokukhuthaza. Njengoko uyazi, ukusilela kwethu kukusiqhubela phambili. Kwabanye, isizathu sibukhulu kakhulu, kuba umntu "indlebe" emagqabini, kumntu-ongenakuphuhliswa, okhanyayo kunye nokunye okunjalo. Chaza ngokucacileyo ukuba yinjongo yakho - ngokucacileyo nangokucacileyo ubeka iinjongo, ngokukhawuleza uza kufezekisa.
Umzekelo, ufuna ukuqhuba imisebenzi yasekhaya yokulahleka kwesisindo. Kule meko, lilinganisa ubunzima, umthamo wesifuba, inqeni kunye neenyawo kwaye unqume ukuba yeyiphi na into ekufuneka iyancipha ngayo. Musa ukumisela iinjongo ezingenangqiqo! Ngenyanga, ukulahleka kwesisindo se-1 ukuya kwi-3 kg kubhekwa ukulahleka kwesisindo esifanelekileyo (esi sibalo siya kuba sikhulu xa unesisindo somzimba kunye nesisindo ngaphezu kwekhilomitha ezingama-80). Wena. Ukuba udinga ukulahla i-kg ye-6, yifake kuyo iinyanga ezimbini okanye ezintathu.
Ukuba umnqweno wakho unombongolo oqhekezayo okanye i-tibia embossed ngaphezulu, qi kelela ukuba iziphumo zemihla ngemihla ziya kubonakala ngenyanga, kwaye emva kweenyanga ezintathu umphumo uya kuba ocacileyo kwaye uqhubekayo.
Ngoku ukuba uyazi kakuhle kwaye yiphi na ixesha ofuna ukuyifumana, unokuqhubeka kwizenzo.
Ishedyuli yoqeqesho ekhaya
Inkqubo yoqeqesho lwekhaya, njengawo nawuphi na, iquka ishedyuli. Ekugqibeleni, umphumo uxhomekeke kwinani kunye nokuhlala rhoqo kwezifundo. Oko kukuthi, uya kufumana umphumo xa usebenza ngokuthe ngqo kwimihla ngaphandle kweempelaveki okanye iintsuku ezi-3 ngeveki yonke imihla.
Ngokukhawuleza ufuna iziphumo, uqeqesho olufunekayo ukwenza ngeveki. Kuboniswe ukuba ngaphantsi kwe-2 ukuqeqesha ngeveki abakwazi ukunika iziphumo kuzo zonke. I-Optimum - ukususela kwimisebenzi emithathu ukuya ezintlanu ngeveki. Indlela yokuqeqesha ekhaya kunye nokutya kuhambelana ngokuthe ngqo, ngakumbi kulabo abafuna ukunciphisa ubunzima: kule meko kubaluleke kakhulu ukumelana nezikhathi ngaphambi nangemva kweeklasi.
Ngokuxhomekeke kwinkqubo yakho yemihla ngemihla, ubunzima bokuqeqeshwa ekhaya kuya kusekwa kusasa okanye kusihlwa. Ngomso kufuneka uchithe imizuzu engama-40-90 yokuqeqesha kwaye emva kweyure nesiqingatha ungathathi nantoni na ngaphandle kweprotheni (ngaphandle kokuba uthanda ukufumana ubunzima - ngoko ungenza konke). Ukuba oku kungenakwenzeka kuwe, yenza oko kusihlwa.
Ngokuhlwa, kubalulekile ukugcina ukutya: ii-1.5 ukuya kwiiyure ezimbini ngaphambi kokuzivocavoca kwaye emva kokuba kungacetyiswa ukuba udle ukutya okunotye kwi-carbohydrates namafutha.
Ukuqeqeshwa ekhaya kumantombazana
Inkqubo yoqeqesho ekhaya kufuneka ithobele umgomo wakho kwaye ingabandakanyi nje ukuzilolonga okufunekayo, kodwa kunye nezo zandisa yonke imisipha yezwi jikelele lomzimba. Umzekelo, ukuqeqeshwa ekhaya ukulahlekelwa isisindo, nokuba namandla, kucetyiswa ukuba uqale nge-5-10 imizuzu yokuzivocavoca kwe-aerobic: ukuqhuba kwindawo, ukuqaqa intambo, isinyathelo, ukudansa, njl.
Ngendlela, ukuze ungcinci ungasebenzisa i-cardio workouts ekhaya-ezi zizakhono zokunyamezela kakhulu ezenziwa kwi-pulse ephezulu. Ngokuqhelekileyo ekhayeni, zinokusetyenziswa ngokusetyenziswa kwemisebenzi-isiteyimu, ibhayisikili okanye i-stepper.
Okwangoku, kwi-Intanethi kwisizinda somntu unokufumana iinkqubo ezahlukeneyo zokuqeqesha iividiyo ezahlukeneyo: kunye nezifundo zokudanisa, kunye ne-aerobics, kunye nokubunjwa. Unokuzikhethela ezimbalwa iifolthi ezifanelekileyo kwaye ubelane nazo, ukuzifaka ngokuphindaphindiweyo, ukuze umzimba ungasetyenziselwa umthwalo ongenanto. Ukongezelela, umzimba omhle wokuqeqesha abafundi kunye nevidiyo uza kukukhonza njengesizathu esongezelelweyo.