Unyaka ngamnye, inani labantu abakhetha ukuphila ngendlela enempilo, landa. Ukongeza kwisondlo esifanelekileyo, kubalulekile ukuba usebenzise rhoqo. Ngokuqhelekileyo akukho xesha elaneleyo lokuya kwindawo yokuzivocavoca, ngoko abantu banqwenela ukuqeqeshwa ekhaya. Kubalulekile ukwazi indlela yokwenza imidlalo ukusuka emakhaya ukuya ekhaya ukwenzela ukunciphisa inani leephutha kwaye ufumane umphumo ekuqeqesheni. Okokuqala, ukukhuthazwa kubalulekile, kuba ngaphandle kwayo ungashiya uqeqesho ngeeseshoni zokuqeqesha eziliqela, umzekelo, unokuba ngumfali omtsha okanye umnqweno wokufumana umlingane womphefumlo.
Ungaqala njani ukudlala imidlalo ekhaya ukusuka ekuqaleni?
Okokuqala, kufuneka uzikhethele ixesha elihle kakhulu lokuqeqesha, kufuneka ugxininise kwingqesho yakho nangemvakalelo. Ukukhulula isikhala sesifundo, kuba ngexesha lokusebenzisa, akukho nto ifanele ibe yindlela. Yiya kwisitokethi sezemidlalo kwi-inventory. Fumana intambo yokudumbula, iidumbbell kunye nombhoxo, lo buncinci banele ngokwaneleyo.
Indlela yokuqalisa imidlalo ukususela ekuqaleni:
- Isiphumo asikwazi ukufezekiswa ukuba umthwalo awuqhelekanga, ngoko uqeqesha kathathu ngeveki. Ubuncinane besifundo kufuneka ubuncinane imizuzu engama-40.
- Ngaphambi koko, sebenzisa i-complex, kuquka ukusetyenziswa okuhlukeneyo, kubandakanywa i-aerobic. Oku kuya kukuvumela ukuba udibanise amanqindi amaninzi kwaye usebenze kwiimisipha.
- Ukwenza imidlalo ekhaya ukusuka ekuqaleni kufuneka uqale ngokufudumala , okujoliswe ekufudumiseni imisipha kunye namalungu. Ngaphandle koko, kukho umngcipheko omkhulu wokulimala. Kwanele ukuchitha i-7-10 kwemizuzu ekufudumele. Ukugqiba uqeqesho luyandiso, oluya kunciphisa uxinzelelo kunye nokunciphisa i-krepature.
- Yibandakanya kwiindlela eziyinkimbinkimbi ezilungiselelwe ukwenza amaqela ahlukeneyo omzimba. Okokuqala, kufuneka ululabise izihlunu zakho ezinkulu, uze uhambe ezincinci. Faka phakathi ukuzilolonga okunzima kwiinyawo zakho, ngoko, sebenzisa umva wakho, isifuba nezandla.
- Ngoku malunga nomthwalo, baninzi bazama ukuqeqesha ngokukhawuleza. Le mpazamo nomzimba kufuneka zisetyenziswe kumthwalo. Okokuqala unokwenza ngaphandle kobunzima obongezelelweyo, kwaye ke sele usebenzisa i-dumbbells. Inkqubela kufuneka ibonwe kwinani lokuphindaphinda. Qala ngokuncinci kwaye ngokuthe ngcembe uye kwindlela ezi-15-25.
- Qiniseka ukuba uphuze amanzi ukuba ufuna. Oku kubalulekile ukugcina ibhalansi yamanzi.