Indlela yokuphumelela ekhaya

Indlela yokuphumelela ekhaya

Kukho izizathu ezininzi ezinokubangela ukuba umntu afune hlala kakuhle ekhaya. Izizathu zihlakazekile, usenokungabi naxesha, ekubeni umsebenzi wakho uthatha ixesha elininzi losuku, awunamali, awukwazi ukuya kwindawo yokuzivocavoca ukuze unakekele abantwana bakho okanye ukungabinayo ijimu esandleni.

Ngoku singenza imithambo ekhaya, ngaphandle kokugubungela ixesha elininzi kunye nezikhokelo ezifundwe kakuhle esinokuthi sijonge ngeqonga elinjengeYouTube. Zizithambo ezilungiselelwe iimfuno zakho, ukuze usebenzise elona lungu lomzimba wakho ulifuna kakhulu okanye nalo indibaniselwano ye-cardio kunye namandla ukuze ugqibezele iiseshini zakho.

Indlela yokunyamekela ekhaya?

Akuyomfuneko ukuba nezinto ezikhethekileyo zokuqeqesha, okanye oomatshini abantsonkothileyo. Okanye udinga igumbi elikhulu loqeqesho, ekubeni igumbi elincinci okanye indawo yegumbi lehotele ziindawo zokuziqhelanisa nezemidlalo. Ubunzima bomzimba wakho yinkuthazo enkulu yokuba uziqhelanise nomdlalo wokunyamezela.

Ziinkcukacha ezinokukukhuthaza ukuba wenze njalo ukwenza imidlalo ekhaya, kusimahla ukwenza oko. Kodwa masingalibali ukuba ukuya kwindawo yokuzivocavoca kukwenza wenze umkhwa kunye nabantu abaninzi abanjalo. Masingaze silibale ukuba eyona ndlela ingcono yoku ukuzilolonga kwezemidlalo kungaphandle, indlela ephilileyo nekhululayo. Kodwa eso ayisosizathu sokuchasa uluvo lokufuna ukuqhelisela ekhaya, kuba ngenxa yezizathu ezahlukahlukeneyo kusenokufuneka ukwenze oko. ngaphandle kokushiya indawo yakho.

Ukuzifudumeza sisigaba sokuqala soqeqesho lwakho

Akulungele ukuqala ukwenza iintshukumo ezimileyo ngaphandle kokufudumala kwangaphambili. Kufuneka fudumeza umzimba wethu, uwushukumise kwaye wenze amalungu ethu athambise. Ukuba siqala ngala manyathelo senza i-pulses yethu iqale ukunyuka kwaye ngaloo ndlela nayiphi na inzame ayiholeli kwingozi enokwenzeka.

Ukufudumala kunokubakho ngokuzolula iintshukumo eziguqukayo okanye zebhola, ziintshukumo ezithambileyo ezihlala kwimizuzwana engama-20 ukuya kwengama-30, ibizwa ngokuba Ukolula. Olunye uhlobo lokuzilolonga kukufudumala ngokubanzi apho inkqubo ye-cardiorespiratory iyasebenzangaphandle kweentshukumo zesiquphe.

Kukho iitafile ezine iividiyo zokubonisa ukwenza ngaphandle koomatshini, kodwa ukuba une-elliptical, ibhayisekile okanye i-treadmill, ngale ndlela unako ukufudumala. Enye indlela iya kuba njalo fudumeza iindawo ezithile ngeentshukumo ezithile, akukho nkcaso ingako iya kwenziwa njengoko imithambo ithambile.

Sebenza ngemithambo apho usebenzisa owakho umzimba

Eyakho indlu inokuba yeyakho ijim. Siphinda sigxininise ukuba kukho inani elikhulu leevidiyo kwiiplatifomu ukuze ukwazi ukuzilandela kwileta kwaye ufumane ukuzivocavoca okukunceda kakhulu. Ngale ndlela unako yenza eyakho itheyibhile yemithambo, uzibhale phantsi zonke. Unokwenza umthambo usebenzisa izinto ezifana nesitulo esilula, izihlalo zengalo, izihlalo zengalo, i-sofa kunye nomgangatho ngokwawo.

iipush-ups okanye iiplanga

Zibalulekile kwaye zibalulekile. Bakunceda ukuba ufumane amandla kwindawo yeengalo (i-triceps), isifuba, amagxa kunye nomqolo. Ukuze ukwazi ukuzenza, yibeke kwindawo ethe tye, kunye ne umzimba wandiswa kwaye ubuso phantsi. Iingqiniba kufuneka zibe kwi-angle ye-45-degree kwaye zikhombe kancinci ngasemva, izandla zolule kwaye zithe tyaba phantsi. Kufuneka wehlise kwaye uphakamise umzimba ngamandla.

Okulawulwayo

Lo msebenzi uyanceda lungisa umqolo wakho kwaye wakhe amandla ezingalweni zakho. Ibandakanya ukuba nebar esisigxina kwaye uyibambe ngamandla ngezandla zozibini. Kufuneka uphefumle ngamandla kwaye uphakamise umzimba wakho ngokubuyisela amagxa akho emva. Ukuba uyasiqinisa isisu sakho kunye neempundu, umthambo uya kunyamezeleka ngakumbi.

Sebenza inxalenye yeempundu kunye nemilenze

Ezi ndawo nazo zibaluleke kakhulu. Kukho imithambo enokwenziwa ngezitulo apho Siya kuqinisa imilenze kunye neempundu. Ungabonelela ngemithambo efana i-squats okanye i-squats yaseBulgaria. Las ngenkani Zikwayinxalenye yokomeleza imisipha yomzimba ophantsi kunye nommandla we-gluteal, kunye nokunceda ukugcina ukulinganisela.

Izibilini

Kukho ubuchule esele ibonelela ngeziphumo zazo ezininzi ezingcono iitafile ukwenza iintsuku ezi-3 ngeveki. Bahlala becetyiswa ukuba bahambe kunye nomsebenzi wokutshisa amanqatha kwiziphumo ezilungileyo. Uninzi lwale mithambo lwenziwa nge Iiseti ezi-3 ze-15 reps kumsebenzi ngamnye. NAKUNYE Iiseshoni ezi-3 ezithatha imizuzwana engama-20 ukuya kwengama-30 kwimithambo nganye.

Ungalibali ukuba umthambo unceda ukususa umzimba wakho ukuba ulandela inkqubo. Umzimba wakho uya kuba mkhulu uphumle ngakumbi kwaye ingqondo yakho iya kusebenza igxile ngakumbi. Ukuze ugqibezele impilo yakho kubalulekile ukuba utye ukutya okunempilo, kuba oku sinokutya onokuthi ulandele ngaphambili y emva kokujima. Ukongeza, ukuziqhelanisa nomthambo kwenza ukuba uqale usuku ukwimo entle kwaye uyanceda ukukhawulezisa imetabolism yakho.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa.

*

*

  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.