Okuqukethwe
Ngabe usenezaba zokuthi kungani ungakwazi ukwenza imfanelo ekhaya? Mhlawumbe ukungabi nakho kwezemidlalo, ukungakwazi ukuthenga imishini eyengeziwe, isisindo esikhulu noma omakhelwane abaphazamisayo? Sikunikeza ukuqeqeshwa kokuwina ngokuya ngokuhamba nangesisekelo sokuzivocavoca esihlalweni noLucy Wyndham-funda! Imizuzu nje eyi-15-30 ngosuku futhi uzokwehlisa isisindo, wandise ukukhuthazela futhi uphefumulele impilo emzimbeni wakho!
Imininingwane ejwayelekile ngokuqeqeshwa kukaLucy Wyndham-mhlanga
ULucy Wyndham-Reade unguchwepheshe Umqeqeshi waseBrithani kanye nochwepheshe kwezomsoco wokwehlisa isisindo kanye ne-aerobics efanelekayo, impilo yezingane, ukuqeqeshwa kokubeletha nangemva kokubeletha. Izindatshana zakhe eziphathelene nokuqina komzimba zivela njalo komagazini abaziwayo njenge ELLE, Glamour, Cosmopolitan, The Guardian, Bomvu , njll Esiteshini se-youtube ULucy Wyndham-Funda , ababhalisile abangaphezu kwezinkulungwane ezingama-220! Futhi uLucy ushicilele izincwadi eziningana ngokuzivocavoca kanye nendlela yokuphila enempilo.
Kumqeqeshi womsebenzi uLucy iminyaka emihlanu wakhonza ebuthweni laseBrithani. Ngemuva kokubuya enkonzweni, uthole umsebenzi wokuba ngumqeqeshi wakhe ejimini yabesifazane. Kusukela lapho, akazange ahlukane nobungqabavu iminyaka engama-5, kwaba yisisekelo sempilo yakhe nomsebenzi ophumelelayo. Umqeqeshi unolwazi oluningi lokuzuza imiphumela ezigcemeni, uyakwazi ukuletha ukwakheka okuhle kakhulu kwanoma yikuphi, kungakhathalekile imininingwane yomthombo. Lokhu akumangazi. Noma ngibheka nje uLucy, ngifuna ukulandela ifilosofi yakhe yezemidlalo, ngoba iminyaka 47 kubukeka kukhazimula nje!
Sikunikeza ukukhethwa kokuzivocavoca okulula okuvela kuLucy Wyndham-mhlanga, okufanelekile ngoba ngisho nabaqalayo , kungakhathalekile iminyaka nezinga lokuqeqeshwa. Amakilasi akhe afaka ukufudumala nokuqina. Ukufeza imiphumela, sincoma ukwenza izikhathi ezingama-4-6 ngesonto imizuzu engu-15-30. Ungakhohlwa ngokudla okunomsoco, uma ufuna ukunciphisa umzimba. Kwangathi futhi ungabona: Ukuqoqwa kokuzivocavoca kwabaqalayo ekhaya.
Izici eziyinhloko zokuzivocavoca uLucy Wyndham-reed:
1. Inkambo ihlala njalo Imizuzu ye-10-25, ngakho-ke ngeke kukuthathe isikhathi esiningi (ungahlanganisa ividiyo ethile ngokuzithandela).
2. Ingqikithi yezitimela ilele ukuhamba okujwayelekile, okunciphisa umzimba wokuzivocavoca okulula kukaLucy ukwenza umzimba ukhulume (ikakhulu jika ahlukahlukene futhi uphakamisa izandla noma izinyawo).
3. Ukuzivocavoca umzimba kakhulu kulula ukulandela, kumakilasi awudingi mishini, noma amakhono obuciko.
4. Amakilasi afanele abaqalayo, abantu asebekhulile, abantu abanesisindo esiningi nezinkinga ezihlangene (ungancoma nokuzivocavoca kubazali babo).
5. Ividiyo yenziwa ngomklamo omuhle kakhulu wokungathathi hlangothi ngemuva okumhlophe, awuphazanyiswa ekutadisheni.
6. Uhlelo ngesiNgisi, kepha njengoba uLucy etshela okuningi ngezisekelo zokwehlisa isisindo, ungafaka umculo wangemuva noma uchungechunge lwakho lwe-TV oluthandayo futhi wenze izivivinyo, ubheke esikrinini (kepha kulabo abazi ulimi lwesiNgisi, ukuphawula kwakhe kufundisa impela).
7. Lawa mavidiyo aphelele ukuzivocavoca ekuseni okulula.
8. U-Lucy unokuzivocavoca okufishane okwenziwa ehlezi esihlalweni futhi elingana ngisho nabantu abalimele.
9. Umqeqeshi othile wokuzivocavoca ukhombisa izinketho ezi-2 zokubulawa: okuyinhloko nokuthuthukile.
10. Ukuzivocavoca umzimba kufanelekile ngesikhathi sokukhulelwa nangemva kokubeletha (vele uqiniseke ukuthi uthintana nodokotela wakho).
Ukuzivocavoca uLucy Wyndham-umhlanga ngesisekelo sokuhamba
Ungashintsha phakathi kokuzivocavoca umzimba, usuku ngalunye wenza uhlelo oluhlukile, futhi ungakhetha ividiyo engu-1-2 ethandwa kakhulu. Onke amakilasi acishe afane nobunzima obufanayo, kepha kokunye ukuzivocavoca uLucy kuhilela ukuzivocavoca okunamandla kakhudlwana kokwehlisa isisindo (noma ihlala ikhombisa inguqulo eguquliwe yokuzivocavoca). Ungaphinda ividiyo eyodwa ebangeni le-2-3, uma uvumela amandla namandla.
Ukuzivocavoca akudingi okokusebenza okwengeziwe. Uma ufuna ukwenza ubunzima bokuzivocavoca umzimba, ungasebenzisa ama-dumbbells, izinsimbi zamaqakala noma ibhande lokuqina. Umthelela ophansi wokuzivocavoca, kepha ngicela wazi ukuthi uLucy uku-sneakers. Kuyalulekwa njalo ukuthi ugqoke izicathulo zemidlalo, noma ngabe uhamba ekhaya.
1. Ukuzivocavoca Ukuhamba Ukwehlisa Isisindo (imizuzu engu-15)
2. Hamba Ekhaya Ngokuzivocavoca Ingalo (imizuzu engu-15)
3.Ukuzivocavoca Okuhamba Endlini Okugcwele Komzimba (imizuzu engu-15)
4. Hamba Ekhaya Nokubamba Umzimba Ngokugcwele (imizuzu engu-20)
5. Ukuzivocavoca Ukuhamba Ukwehlisa Isisindo (imizuzu engu-20)
6.Ukuzivocavoca Ukuhamba Nethoni Yomzimba Ephelele (imizuzu engama-20)
7.Vivinya Ukuzivocavoca Ekhaya futhi Uthole ithoni (imizuzu engu-25)
8.Ukuzivocavoca Ukuhamba Phambi kokubeletha kwawo wonke ama-trimester (amaminithi ayi-11)
Ukuzivocavoca uLucy Wyndham-funda, uhleli esihlalweni
Isifundo esifushane (imizuzu emi-4 kuya kwengu-10), kepha ungabahlanganisa noma uphinda ividiyo emathangeni ambalwa ukuthola uhlelo olude. ULucy unikeza i- okungewona umthelela ukuzivocavoca, ungazenza ungafaké zicathulo. Uhlelo olunjalo luphelele uma unokulimala noma isifo semikhawulo engezansi (isib. amadolo, amaqakala, imithambo ye-varicose). Ungathatha i-dumbbell, izinsimbi noma ibhande lokunwebeka ukufaka umthwalo.
Ungabheka futhi nokukhethwa kwamavidiyo esihlalweni kusuka ku-HASfit, nayo efanelekile kwabaqalayo.
1.Sihlalo Workout (imizuzu emi-4)
2.Uhleli i-HIIT Workout (imizuzu engu-4)
3.Izifundo Zokuhlala Ezilungele Abakhubazekile noma Abalimele (imizuzu emi-4)
4.Uhleli Ukuzivocavoca (imizuzu engu-8)
5.Uhleli e-Cardio Workout (imizuzu engu-9)
Ukufaneleka kwasekhaya kuyatholakala kuwo wonke umuntu! Ungalibali ukukhishwa kwempilo enempilo esikhathini esizayo esiseduze, qala ukukwenza namuhla. Okokuqala kuzoba nzima ukunamathela ekuqeqeshweni okujwayelekile, kepha ngemuva kwamasonto ambalwa uyabuyisa futhi ngeke ukwazi ukuyeka ikilasi. Bona futhi ubukeze olunye uhlelo olusebenzayo lwabaqalayo I-True Beginner.
Kwabaqalayo, ukuzilolonga okunomthelela ophansi wokunciphisa umzimba