Namhlanje, ukuqina kweyabasetyhini kuyathandwa kakhulu. Umgangatho wamanqaku omhle wamanje, okhuthazwa ngamaphephandaba, uyintombazana encinci, intombazana ehlakaniphile, kwaye abaninzi bayama ukulinganisa. Akunandaba nokuba wenza ukufaneleka emzimbeni okanye uyenzela ekhaya, into eyona nto kukuba uya kwenzeka kuyo nayiphi na imeko - umzimba omhle kunye nomhle.
Inkqubo yokuQinisekisa yabasetyhini
Kuxhomekeke kwiinjongo ozibekela yona, inkqubo yakho ingahluka. Kungcono ukwakha isicwangciso esicacisiweyo ngaphambi kokuba uqale izifundo zakho - ayiyikukuvumela ukuba ucime.
Okokuqala, qalisa i-notebook ekhethekileyo, apho ungena khona idatha yakho yokuqala: ukuphakama, ubudala, ubunzima, umqulu wesifuba, umlenze kunye nezintlu. Khangela ngokucacileyo umfanekiso wakho kwisibuko uze uqaphele oko uza kulwa nalo. Khumbula ukuba awukwazi ukuzibekela iinjongo ezingenangqiqo! Injongo yakho kufuneka ibe yinto elula, icacile kwaye ibandakanye amanyathelo amaninzi, ngexesha lokusombulula onokuyifumanisa ukulandelwa kwephupha lakho.
Ngokomzekelo, wanquma ukwenza impilo emva kokubeleka, ukulungela isisu sakho kunye neentambo. Okokuqala, ulinde ixesha lokuba ugqirha wakhuthaza ukuba wenze ngaphandle kokusebenza ngokomzimba. Kuphela emva koko, xa uqeqesho lwakho lungeyona nto yingozi empilweni, unokwenza isicwangciso uze uye kwinjongo yakho.
Ngomncedi wokuqina, umzimba ulula ukugqibelela, kodwa yonke indawo ufuna ukulungelelana kwaye, ngokubaluleke kakhulu, ixesha. Musa ukulindela ukuba ngeveki uza kuphinda ufumane intombazana. Musa ukukhawuleza, uyibeke kwinyanga ezimbalwa. Tune kwixesha elide lomsebenzi.
Ngoko, xa ugqibe kwiindawo ezingxaki, ungakhetha inkqubo yakho. Qaphela, kubaluleke kakhulu ukunika umthwalo kuphela kwimimandla enomdla kakhulu! Ngokomzekelo, ngaphandle kokuqeqesha umva wakho, kunzima ukwenza umshicileli omhle. Ngako oko, kuya kubakho ukubandakanya amaqhinga kuwo onke amaqela omzimba, kodwa khetha uvavanyo lwe-2-3 kwinqanaba leengxaki.
Mhlawumbi unokuba neengcamango zento efunekayo kule nto okanye kwimeko. I-Falls kunye ne-mahi - ngemilenze emnandi, i-squats-kwiimfumba, ukuzivocavoca kunye ne- push-ups - ngesisu esihle, iiklasi kunye ne-dumbbells - ezandleni. Okanye, ukuba uya kwi-gym, iimimulators ezihambelanayo. Kwi-notebook yakho yokuqeqeshwa kwenzelwa ukwenza ishedyuli (ubuncinane ubuncinane be-3 ukusebenza ngeveki), bhala isicwangciso sokufunda kunye nokuzivocavoca. Emva kokuba inkqubo yakho yokukhubazeka ikulungele, unako ukuhla kumashishini. Musa ukulibala kanye ngeveki ukulinganisa iiparameter zomzimba uze uthelekise kunye nabangaphambili ukulandelela inkqubela phambili. Yaye khumbula, ukuba ungekhathala emva koqeqesho, kuthetha ukuba akukho nto iyisebenzisayo.
Ubungqina beKhaya: Ukuzivocavoca
Ukuze wenze isicwangciso sokuqeqeshwa ekhaya ukuqinisa imisipha kunye nokwandisa ukusetshenziswa kweekhalori (oku kunceda ukunciphisa umzimba), unokusebenzisa ngokunjalo inkqubo elula yeeklasi:
- Ukufudumala . Gweba intloko, izandla, iinyawo, usebenze kuzo zonke izihlanganisi.
- Ukufudumala izihlunu . Ukuze uqhubeke noqeqesho, kufuneka ufudumise imisipha yakho. Oku akuyi kubonakalisa. Kukho iinketho ezininzi: yenza i-jog 10-minute okanye ugijime endaweni, gxuma ngentambo yokudumbula, ukudanisa kumculo onamileyo.
- Ukuzivocavoca kwiingalo . Thatha iidumbbell ezandleni zakho (okanye, umzekelo, iibhotile ezincinane zamanzi).
Thabatha izandla zakho phambi kwakho, unciphise kwaye uhlaziye amahlombe amahlombe amaxesha angama-20. Gqibezela iindlela ezintathu. - Ukuzivocavoca ukuya ezinyaweni . Yenza amakrele angama-20 ngomlenze ngamnye.
- Ukuzivocavoca emilenzeni kunye neentambo . Yenza ukuhlaselwa, iiseti ezi-3 zamaxesha angama-15-20.
- Ukuzivocavoca kwiintsimbi . Ngaba ama-squats, iiseti ezi-3 zamaxesha angama-15-20.
- Ukuzivocavoca kwi- press . Ulale emhlane wakho, imilenze iguqa ngamadolo, izandla emva kwentloko. Gcoba i-scapula ukusuka phantsi, iiseti ezi-3 zamaxesha angama-15-20.
- Ukuzivocavoca emva. Ulala phantsi esiswini, udibanise umgangatho ngexesha elifanayo iingalo kunye nemilenze, iisethi ezi-15 ukuya kuma-15-20.
Ekugqibeleni kunqweneleka ukwenza ezinye iindlela zokululaza ukuze ukhulule izihlunu kwaye ungabandezeleka ngomhla olandelayo.