Umnqamlezo ekhaya

Ukuzivocavoca umzimba

I-Crossfit ngumdlalo obonisa uloyiko okanye imbeko kwabanye abantu ngokuba nzima kakhulu. Ifumene udumo olungathethekiyo kuba luhlobo lwezemidlalo oluxuba imithambo yokunyanga kunye neminye imithambo yamandla ukuphucula impilo. Inokunika uloyiko kuba ziimithambo ezenziwa ngamandla aphezulu. Ngokungafaniyo nendawo yokuzivocavoca, indawo oziqhelanisa nayo kwi-crossfit esebhokisini. Njengokuba kukho abantu abangafuni kuhlala beziqeqesha ngexesha elithile kwaye bekhetha ukuziqeqesha bebodwa, bafuna ukwenza umnqamlezo ekhaya.

Kule nqaku sichaza uthotho lokuzilolonga ekhaya ukuze, nokuba awuyi ebhokisini, unokubonakala.

Ngaba unokwenza umnqamlezo ekhaya?

Yenza umnqamlezo ekhaya

Lo mbuzo awubuzwa kuphela ngomdlalo we-crossfit. Ngokuqinisekileyo, kumaxesha amaninzi, ukhe weva abantu abakhetha ukuthenga iidumbbells okanye imivalo kunye noqeqesho ekhaya. Kuyinyani ukuba, ukuba uyenza usekhaya kwaye unesakhiwo esihle kwimithambo, uya kuba nakho ukuqhubela phambili kwinkqubela phambili yakho. Nangona kunjalo, umgangatho kunye neentlobo ezahlukeneyo zokuzilolonga kunye noomatshini onokuthi usebenze kwindawo yokuzivocavoca iphezulu kakhulu.

Kuyafana nangokuwela umnqamlezo. Luhlobo lwezemidlalo oludibanisa ukuxhathisa kunye nokuzilolonga ngamandla. Kule meko, ingqiqo ngokwayo isikhokelela ekubeni sigqibe kwelokuba uqeqesho kwiCrossfit ekhaya ayisiyiyo eyona ndlela yokuphucula unyamezelo, kuba asisayi kuba nawo umbandela okanye indawo ekhoyo.

Izizathu zokuba kutheni umntu engazibandakanyi nebhokisi yokwenza i-crossfit zininzi. Okokuqala, kuhlala kungenxa yemali ebandakanyekayo ekubhaliseleni ibhokisi. Kukho abantu abafuna ukungena kwimilo kodwa abanalo uhlahlo-lwabiwo mali olwaneleyo lokuhlawula ibhokisi. Kungenxa yokuba bakugqala kubiza kakhulu kunokwenza umthambo ngokwesiko. Esinye sezizathu zixhaphakileyo kungenxa yokuba abantu abaninzi abakuthandi ukuqeqesha ngeeshedyuli ezimiselweyo. Ukugqibela kwezizathu kungenxa yemozulu. Abantu abasebenza ekhaya okanye abanobomi obuxakekileyo, abanalo ixesha lokuya ebhokisini. Ukuba imilo, bacela umnqamlezo ekhaya.

Lo mdlalo ubonelela ngezibonelelo ezininzi zempilo, nangona uninzi lwabantu lucinga ngalo njengefashoni. Impendulo malunga nokuba unokwenza i-crossfit ekhaya hayi. Unokwenza into efanayo, kodwa ayizukusebenza kakuhle.

Iziphazamiso ekhaya

Umnqamlezo ekhaya

Esinye sezizathu eziphambili zokuba awukwazi ukwenza i-crossfit ekhaya kungenxa yokuba zingaphi iziphazamiso ezikhoyo. Eyona nto iphazamisayo ngumabonwakude. Abantu abaninzi bakholelwa ekubeni banokuzilolonga ngelixa bemamele okanye bebukele inkqubo yangasemva kwemini ngasemva. Oku kuhlala kudala ukuphazamiseka okwaneleyo ukungavumeli uxinzelelo olufanelekileyo olufunwayo ngumthambo.

Iselfowuni yenye yesixhobo esisilahlekisayo. Iminxeba engenayo, imiyalezo yewhatsapp, iinethiwekhi zentlalonjl. Baye bahamba phambili. Ukuba ufuna ukuqeqesha ngokuzilolonga okuphezulu, akunakubakho ziphazamiso kwindawo yakho yoqeqesho.

Kukwanjalo nakwikhompyuter. Baninzi abantu abasebenza kwikhompyuter. Ukuba uqeqesha kufutshane nekhompyuter kwaye umamele umculo, uya kumisa umzuzu ngamnye ukutshintsha ingoma. Ukongeza, unokufumana i-imeyile yomsebenzi ebalulekileyo kwaye ungaqala ukuya kuyo. Umsebenzi ubalulekile, kodwa awunako ukuhlala ubomi bethu bonke. Le yingxaki enkulu koosomashishini nakwabasebenza ngokukhululekileyo.

Kwimithambo enqamlezileyo yeendlela ezahlukeneyo zenziwa. Ezinye ziyaphakamisa iintsimbi kwaye ziyabaleka. Ukuba ufuna ukuyenza ekhaya, uzakufuna indawo encinci kunye nemeko yokujonga imeko. Ngaphandle koko, ngekhe ukwazi ukuyenza.

Kukho iimbaleki eziqeqesha ekhaya, kodwa bayivulile indawo yayo ngaphambili. Ukuba esinye sezizathu eziphambili kukuba akukho mali yokujoyina ibhokisi, ndiyathandabuza ukuba ikhaya linokuxhotyiswa ngayo.

Uqeqesho oluvela ekhaya lufuna amandla aphezulu. Oku kubangela bambalwa abantu abazinikeleyo ekwenzeni njalo.

Isiqhelo somnqamlezo ekhaya

Imeko ekhaya yokuwela umnqamlezo

Ukuba uzimisele nyani ukwenza umnqamlezo ekhaya, kubonakala ngathi licebo elihle, kodwa ndiyathemba ukuba ungangqinelana nalo. Kungcono ukwenza uqeqesho nokuba lulungisiwe ekhaya kunokuba ungenzi nto. Nangona kunjalo, sicebisa ukuba, nanini na unakho, yiya ebhokisini ukuze uqeqeshe kuba umahluko awudluli.

Zimbalwa izinto ezinokusivumela ukuba senze umnqamlezo ekhaya, kodwa siza kuzisebenzisa kakhulu ezikhoyo. Uninzi lwayo iya kuba kukuzilolonga kunye nobunzima bomzimba wakho. Esinye sezixhobo esizithandayo ukukwazi ukuziqeqesha ngamandla aphezulu kunye nentuthuzelo ephezulu.

Olu luluhlu lwemithambo onokuyenza ekhaya:

  • Izikwere zasimahla, okanye ubunzima bomzimba ukuba ufumana iperi yeedumbbells
  • Amahhala asimahla okanye anesisindo
  • Ukutsiba squats
  • Imipu
  • Oojack abaxhumayo
  • Ukuphusha usenyuka
  • Burpees
  • Ukuhlala wehle unyuka
  • Abahambi beMontain
  • Ucinezela ukuba unobunzima
  • UKettkelbell ujinga ukuba ufumana i-kettlebell
  • Yima ngesandla

Kuncinci omele ukukwenza ngaphandle kwazo naziphi na izixhobo, kodwa kubi kakhulu ukuba ungenzi nto. Ukuba ufuna ukufumana amandla, nawe unokwenza uhlobo lwe-tabata-uhlobo lwe-HIIT lokuzivocavoca. I-Tabata luhlobo lokuzilolonga oluhlala ixesha elincinci (phakathi kwe-7 ukuya kwi-15 yemizuzu) apho imithambo yenziwa khona phakathi kwemizuzwana engama-20 kunye nemizuzwana eli-10 yokuphumla.

Eyona ndlela yokuphucula kukwenza imijikelo yokuzivocavoca ngexesha elifutshane kwaye uphucule amanqaku. Kubalulekile ukubeka phambili ubuchule kwimithambo ngaphezulu kwesantya sokwenziwa. Ayinamsebenzi yenza squats ezininzi ukuba asiyenzi kakuhle kwaye sonzakala ngamadolo.

Njengoko ubona, umda we-crossfit ekhaya uphezulu kuba zizololongo ezifuna amaziko kunye nomqeqeshi ukukukhokela ekwenzeni umthambo kwaye akuncede uphephe ukwenzakala okunokwenzeka.


Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa. ezidingekayo ziphawulwe *

*

*

  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.