Ziningi izizathu ezingaholela ekutheni umuntu afune hlala kahle ekhaya. Izizathu zihlakazekile, kungenzeka ukuthi awunaso isikhathi, njengoba umsebenzi wakho uthatha ingxenye enkulu yosuku, awunamali, awukwazi ukuya ejimini ukuze unakekele izingane zakho noma ukungabi nejimu esandleni.
Manje singakwazi ukuzivocavoca ekhaya, ngaphandle kokuthatha isikhathi esiningi kanye neziqondiso ezifundwe kahle kakhulu esingakubuka ngokusebenzisa inkundla efana ne-YouTube. Ziyizivivinyo ezihambisana nezidingo zakho, ukuze usebenzise ingxenye yomzimba wakho oyifuna kakhulu noma ngayo inhlanganisela ye-cardio namandla ukuze uqedele izikhathi zakho.
Indlela yokuphatha kahle ekhaya?
Akudingekile ukuba nezinto ezikhethekile zokuqeqesha, noma imishini eyinkimbinkimbi. Noma udinga igumbi elikhulu lokuqeqesha, njengoba ikamelo elincane noma ngisho nendawo yehhotela kuyizindawo zokuzilolongela ezemidlalo. Isisindo somzimba wakho siqu siyisikhuthazo esihle sokuthi uzilolonge umdlalo wokukhuthazela.
Kuyimininingwane engakukhuthaza ukuthi wenze njalo ukwenza ezemidlalo ekhaya, kumahhala ukukwenza. Kodwa singakhohlwa ukuthi ukuya ejimini kukwenza ujwayelane nabantu abaningi abanjalo. Singakhohlwa futhi ukuthi indlela engcono kakhulu Ukuzijwayeza ezemidlalo kungaphandle, indlela enempilo nekhululayo. Kodwa lokho akusona isizathu sokuphikisa umbono wokufuna ukuwenza ekhaya, ngoba ngenxa yezizathu ezihlukahlukene kungase kudingeke ukwenze. ngaphandle kokushiya indawo yakho.
Ukufudumala kuyisigaba sokuqala sokuqeqeshwa kwakho
Akulula ukuqala ukwenza ukunyakaza okumile ngaphandle kokufudumala kwangaphambili. Kufanele fudumeza umzimba wethu, uwunyakazise futhi wenze amalunga ethu agcobe. Uma siqala ngalezi zinyathelo senza ama-pulses ethu aqale ukuphakama futhi ngaleyo ndlela noma yimuphi umzamo awuholeli ekulimaleni okungenzeka.
Ukufudumala kungaba ngokuzelula ukunyakaza okunamandla noma kwe-ballistic, ukunyakaza okuthambile okuhlala kusuka kumasekhondi angama-20 kuye kwangama-30, kubizwa ngokuthi Ukwelula. Olunye uhlobo lokuzivocavoca umzimba jikelele lapho i-cardiorespiratory system iyasebenzangaphandle kokunyakaza okungazelelwe.
Kunamatafula ane amavidiyo okukhombisa ukukwenza ngaphandle kwemishini, kodwa uma une-elliptical, ibhayisikili noma i-treadmill, ngale ndlela ungakwazi futhi ukufudumala. Enye indlela kungaba futhi fudumeza izindawo ezithile ngokunyakaza okuthile, akukho ukumelana okuningi okuzokwakhiwa njengoba izivivinyo zithambile.
Sebenza ngokuzivocavoca lapho usebenzisa khona umzimba wakho
Indlu yakho ingaba ijimu yakho. Siphinde sigcizelele ukuthi kunenqwaba yamavidiyo ezinkundleni ukuze ukwazi ukuwalandela uze uthole izivivinyo ezikuzuzisa kakhulu. Ngale ndlela ungakwazi zenzele elakho itafula lokuzivocavoca, libhale phansi lonke. Ungenza izivivinyo usebenzisa izinto ezifana nesihlalo esilula, izihlalo zengalo, izihlalo zengalo, usofa kanye nephansi ngokwalo.
ama-push-ups noma amapulangwe
Zibalulekile futhi zibalulekile. Bakusiza ukuthi uthole amandla endaweni yezingalo (i-triceps), isifuba, amahlombe kanye nomhlane. Ukuze ukwazi ukuzenza, yibeke endaweni evundlile, ne umzimba unwetshiwe futhi ubuso bubheke phansi. Izindololwane kufanele zibe se-engeli engu-45-degree futhi zibheke kancane emuva, izandla zeluliwe futhi ziphansi phansi. Kufanele wehlise futhi uphakamise umzimba ngamandla.
Okubuswa
Lo msebenzi uyasiza lungisa umhlane wakho futhi wakhe amandla ezingalweni zakho. Kubandakanya ukuba nebha engashintshi nokuyibamba ngamandla ngazo zombili izandla. Kufanele uphefumule kanzima futhi uphakamise umzimba wakho ngokubuyisela amahlombe akho emuva. Uma uqinisa isisu nezinqe, ukuvivinya umzimba kuzobekezeleleka kakhulu.
Sebenza ingxenye yezinqe nemilenze
Lezi zindawo nazo zibaluleke kakhulu. Kukhona ukuzivocavoca okungenziwa ngezihlalo lapho Sizoqinisa imilenze nezinqe. Ungakwazi ukunikeza umzimba like ama-squats noma ama-squats aseBulgaria. I-Las uqhubeka Ziyingxenye yokuqinisa imisipha yomzimba ophansi kanye nesifunda se-gluteal, kanye nokusiza ukugcina ibhalansi.
U-Abs
Akhona amasu esevele enikezela ngemiphumela eminingi emihle kakhulu amatafula ukwenza izinsuku ezi-3 ngesonto. Bahlale belulekwa ukuthi bahambisane nokuzivocavoca okushisa amafutha ukuze kube nemiphumela emihle. Eziningi zalezi zivivinyo zenziwa nge 3 amasethi we-15 reps emsebenzini ngamunye. NOMA Amaseshini ama-3 athatha imizuzwana engama-20 kuye kwengama-30 esivivinyweni ngasinye.
Ungakhohlwa ukuthi ukuvivinya umzimba kusiza ukusula umzimba wakho uma ulandela isimiso. Umzimba wakho uzoba kakhulu ukhululeke kakhudlwana futhi ingqondo yakho izosebenza igxile kakhulu. Ukuze uqedele inhlalakahle yakho kubalulekile ukudla ukudla okunempilo, ngoba lokhu sinokudla ongakulandela ngaphambili y ngemva kokujima. Ngaphezu kwalokho, ukuzilolonga kukwenza uqale usuku usesimweni esingcono futhi kuyasiza ukusheshisa imetabolism yakho.