Ijimu ekhaya

umthambo wasekhaya

Rhoqo ngonyaka kukho ulwazi ngakumbi malunga nokuphucula imeko yomzimba wethu. Baninzi abantu abangakuthandiyo ukuya ejimini ngenxa yezizathu ezahlukeneyo. Nangona kunjalo, a umthambo ekhaya Esona sisombululo sisiso kwabo bantu bangafuniyo ukuya ejimini. Igumbi lokuqina kunye nokwakha umzimba ekhayeni lethu kunokuba yinto efanelekileyo.

Kweli nqaku siza kukuxelela zonke iimpawu, izinto eziyimfuneko kunye nokusebenziseka kwendawo yokuzivocavoca ekhaya.

Iinjongo zokuzivocavoca ekhaya

indawo yoqeqesho

Uninzi lwabantu luyangqina ukuba abayi kwindawo yokwenza umthambo kwaye benza imidlalo kuba abanalo ixesha elaneleyo. Kwaye sonke sinembopheleleko yomsebenzi kunye nosapho kunye nabahlobo. Nangona kunjalo, kuyimfuneko kuphela ziqhelanise nokuzilolonga imizuzu engama-30 kwaye ungayenza ekhaya. Kuyaziwa ukuba abantu abaninzi bayalushiya olu hlobo lokuzilolonga kuba abanalo uqeqesho olwaneleyo lokuzilolonga ekhaya. Nangona kunjalo, ukuba unayo imithambo ekhaya kulula kakhulu kuba unezinto eziyimfuneko ukubona ukuphuculwa ngexesha elifutshane.

Ukuzivocavoca ekhaya kunokukunceda ugcine ixesha kunye nemali kunye nokuphucula impilo yomzimba kunye nengqondo. Masibone ukuba zeziphi iinjongo eziphambili zokwenza umthambo ekhaya:

  • Olu hlobo lokuzivocavoca ekhaya lujolise kwabo bantu ziimbaleki maxa wambi kunye nabo bahlala rhoqo kumaziko emidlalo mihla le. Baninzi abantu abanokuphucula kolu hlobo lwezixhobo.
  • Isakhiwo sokwakha umzimba sinika ubuninzi bezinto ezinokwenzeka, Ke unokusebenza kwiindawo ezincinci phantse onke amaqela emisipha.
  • Xa uyila indawo yokuzivocavoca ekhaya kufuneka uthathele ingqalelo ukusetyenziswa kwexesha. Kufuneka uthathele ingqalelo uhlahlo-lwabiwo mali lwendibano. Kuyacetyiswa ukuba nohlobo oluthile lweengcebiso ezivela kwingcali.

Yonke into ofuna ukuyifumana malunga nokuzivocavoca ekhaya

umthambo wasekhaya

Kuya kufuneka uthathele ingqalelo ezinye izinto ngaphambi kokwenza umthambo ekhaya. Sifumana oomatshini abangenakubalwa kuzo zonke iigym ukuqeqesha iqela ngalinye lezihlunu emzimbeni wethu ngokuzimeleyo. Nangona kunjalo, ekhaya asinayo indawo efanayo yokuba sikwazi ukusebenza ngamaqela emisipha sodwa kunye namawaka oomatshini. Kuya kufuneka sazi nokuba iijingi kufuneka zibenakho ukulungiselela isihlwele sabantu, ngelixa thina kuphela siza kuba semakhaya.

Kuphela kufuneka sithenge kuphela izixhobo esizibona ziyimfuneko kuqeqesho lwe nut. Eminye yemibuzo ephambili engakhange acebise ukuba isicwangciso kufuneka siqale. Kubalulekile ukuba ucinge ukuba awunyanzelekanga ukuba uthenge nawuphi na umatshini osebenza kuphela ukuqeqesha umsipha omnye. Eyona nto ilungileyo kukufumana oomatshini apho ungasebenza khona amaqela aliqela emisipha ngaxeshanye kwaye wandise indawo ekhaya.

Xa kufikwa kuhlahlo-lwabiwo mali, indawo yokuzivocavoca ekhaya yayiyeyabantu abazizityebi ababenendawo eninzi yokuyibeka. Namhlanje kukho ubuninzi boomatshini abathatha indawo encinci ukulungiselela ukuzilolonga. Indawo yokuzivocavoca ekhaya iyafumaneka kuye nawuphina umntu kwaye akuyomfuneko ukuba uyenze yonke intlawulo ngaxeshanye.

Xa kufikwa ekufumaneni izixhobo zejimu yasekhaya, kufuneka sijonge izixhobo zemisebenzi emininzi. Ixabiso liyahluka ngokomgangatho kunye neempawu zomatshini ngamnye.

Isithuba nohlobo lokuzilolonga

izixhobo zokwenza umthambo ekhaya

Okokuqala kukujonga ukuba yeyiphi indawo esiza kuyabela ukubeka i-gym ekhaya. Ukuba ungomnye wabo bangenandawo ekhaya, ezona zicetyiswayo zezona nqaba zindlwana okanye iikheji. Uninzi lwazo lukuvumela ukuba wenze inani elingenasiphelo lokuzilolonga kwaye awudingi ndibano ininzi. Kuyimfuneko ukuba negumbi elinye, nokuba lincinci, lokuzilolonga. Uhlobo lwegumbi elinamagumbi amaninzi apho kungalali mntu lanele. Ixabiso lesithuba osifumanayo ukuze ukwazi ukuhamba ngokukhululekileyo kwaye ube nomoya opholileyo.

Nje ukuba ufunde igumbi, kubalulekile ukukhusela umgangatho ukunqanda ukonakala. Akufanele uthintele iifestile ukuze ungaphazamisi ukungena komoya kwigumbi. Akukhuthazwa ukuba ube nefenitshala efana neetafile kwindawo yakho yokomelela komzimba. Ezi fenitshala zinokukukhuthaza ukuba uphumle ngaphezu kokuba kufanelekile phakathi kokuzilolonga.

Ngokumalunga neentlobo zokuzilolonga ekufuneka zingeniswe kwinkqubo yesiqhelo Kuya kufuneka ubandakanye imithambo edityanisiweyo efana ne squat, deadlift kunye ne bench bench. Le yimithambo ebandakanya amaqela ama-Arabhu amaninzi kwaye alungile ekwakheni ubunzima bemisipha. Ayincedi kuphela ukuvelisa izicubu ezintsha, kodwa ikwonyusa namandla. Kwimeko yokuchopha, kufuneka uqale umthambo ume nkqo, umqolo wakho uthe tye kwaye imilenze ibanzi ububanzi egxalabeni. Emva kokubeka ibha ngokuchanekileyo kuya kufuneka wenzakalise amadolo kude kube ziimpundu zilungelelane nazo. Khumbula ukuba ungacinezeli ngaphezu kweedigri ezingama-90 ukuba awunako ukuhamba kakuhle kakhulu kwe-hip.

Eyona nto icetyiswayo kwisquat kukuba iinyawo zihlala zijonge phambili neengcebiso zijonge nje ngaphandle. Umsebenzi we-quadriceps uya kuba namandla ngakumbi xa sigcina kwaye iinyawo zivulekele kububanzi begxa. Ukuba iibhola zeenyawo zijonge kude kakhulu, umsebenzi we-quadriceps uyancitshiswa.

Deadlift kunye ne-bench press

Makhe sijonge indlela esinokuwusebenzisa ngayo umsebenzi wokubulala kunye nokucinezela isitulo kwindawo yokuzivocavoca ekhaya. Ubunzima obufileyo yenye ye ukuzilolonga ngakumbi kwezobuchwephesha kwaye kuthwala umngcipheko omkhulu wokwenzakala ukuba ayenziwanga kakuhle. Eyona nto ibaluleke kakhulu kukuba umqolo wethu uthe tye ngokupheleleyo. Le yindlela esinokuyibamba ngayo i-scapulae yethu. Imilenze kufuneka ilungelelaniswe kububanzi begxa kwaye iphakamise ibha de sizinze ngokupheleleyo kwaye amadolo athi nkqo. Ibha kufuneka inyukele kufutshane nomhlaba wethu ngokusemandleni.

Ngokubhekisele kumatshini wokushicilela webhentshi, kuya kufuneka ungene kwindawo apho unebar engaphantsi kwamehlo akho. Imilenze yakho ilungelelaniswe kububanzi begxa kunye nezithende zibethelelwe emgangathweni kunye nomqolo ongasemva. Ngethuba lokukhupha ibha ngaphandle, umoya kufuneka ukhutshwe kwimiphunga kunye nebha ukuya kwisifuba ngokunyakaza okulawulwayo.

Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokuzivocavoca ekhaya kunye nento ekufuneka uyigcinile engqondweni.


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.