Okuqukethwe
Qhubeka nokuqaqa imishini yokuzivocavoca ekhaya, ezokusiza uthole umzimba omuhle futhi onamathoni. Ingxenye yokuqala ye-athikili ongayifunda lapha.
Ukubuyekezwa okusha okuningiliziwe ngemishini yokufaneleka
1. I-Exubular expander
Muva nje, i-expander ithola ukuthandwa, ngoba izinzuzo zayo emzimbeni okhulayo azibuzwa. Nge-tube expander uhlukanisa ukusebenzisa kwakho kwasekhaya nemijikelezo esetshenzisiweoninani elikhulu kakhulu lemisipha. Kwezinye izinhlelo zokuqina, kuyingxenye ebalulekile yemishini yezemidlalo.
Isimulator yakhelwe ukuqeqesha umzimba ongaphezulu. Kuyasiza ukunciphisa izingalo ezixegayo, ukuqinisa umshini wokunyathelisa, ukuqinisa izicubu zangemuva nesifuba. Ukuzivocavoca nge-expander elula kunomphumela omuhle emgogodleni futhi kusiza ukuthuthukisa ukuma komzimba.
buhle:
- Nwebisa okuhlukahlukene ekusebenzeni kwakho kwasekhaya futhi wenze kube nzima ukuzivocavoca okujwayelekile.
- Isisindo esincane futhi sihlangene, asihlali endaweni eningi.
- I-Expander iqinisa umgogodla futhi ithuthukise ukuma komzimba.
bawo:
- Hhayi isihloko esiyimpoqo semishini yokuzivocavoca ekhaya, cishe uzoyisebenzisa njalo.
- Ukwandisa akulula ngaso sonke isikhathi ukuthola ezitolo zezimpahla zezemidlalo.
Ungayikhetha kanjani i-TUBULAR EXPANDER: amathiphu namanani
2. Induku enama-pancake
Awudingi ukuthenga noma yiziphi izinsimbi, uma uneposi lama-pancake. Iyakwazi ukufaka yonke imishini yezemidlalo futhi ikwenze ube sesimweni esihle. Phambi kwezinduku isidingo sokuthenga ama-dumbbells - singashintshwa ngama-pancake asusekayo.
Ezinye izinhlelo zokuzivocavoca zishumayela ngezifundo kuphela nge-barbell. Isibonelo, iqembu labaqeqeshi abadumile lomhlaba iBoy Pump Pump Les Mills. Lolu hlelo lokushisa amafutha luzokusiza ulahlekelwe isisindo futhi uthuthukise umzimba wakho. Uma iArsenal yasekhaya yezinduku enama-pancake e-rabbonim, ungakwenza ekhaya.
buhle:
- Induku enama-pancake awelekayo acishe alingane afaka zonke izisindo zamahhala nama-dumbbells.
- Induku ephikisana nokuchema okuningi ayisizi nje ekwakheni imisipha kuphela kodwa futhi yehlisa isisindo, uma wenza izivivinyo kumodi ye-mnohopotochnoy nesisindo esilula.
bawo:
- Induku ama-pancake awelekayo impela yokusungula ebizayo.
- Le mishini ehlakazekile isefulethini isikhala esiningi.
3. I-Fitball
UFitball waziwa kabanzi, kepha umusa wakhe uthakazelwa abaningi. Kuyinto ibhaluni nokunwebeka, ongenza ezihlukahlukene umzimba. Isici se-fitball umthwalo ophephile womzimba. Lapho wenza cishe ukungabi bikho kobunzima ezingalweni ezingezansi, ngakho-ke ibhola lokuvivinya umzimba liyanconywa kubantu abalimele emlenzeni omncane.
Ngaphezu kwalokho, i-fitball ithandwa kakhulu phakathi kwabantu asebekhulile, kanye nabesifazane abakhulelwe abasanda kubeletha. Okungukuthi, phakathi kwalabo u-Oranien ekusebenzeni ngokomzimba. Kunengqondo impela, ngoba ukuqeqeshwa ku-fitball kulula futhi kuphephile. Ibhola lomlingo likusiza ukuthi usebenze ekunwebeni nasekuxhumaneni kwakho, kepha futhi kusiza ekuthuthukiseni ukuma komzimba.
buhle:
- Amakilasi ane-fitball athuthukisa ukuxhumana kwakho futhi athuthukise ukuguquguquka.
- Esimweni esincishisiwe sincane kakhulu futhi asithathi isikhala.
- Ukuzivocavoca ku-fitball kuphephe ezinyaweni nasemalungeni, ngakho-ke esikhathini sokulimala lezi zinsuku zamagajethi ezemidlalo azibuyiseki.
- Ukuzivocavoca nge-fitball kuhle kakhulu kwabesifazane abakhulelwe nasebekhulile.
bawo:
- Isikhathi sokuqala lolu hlobo lwezinto zokuzivocavoca ekhaya lakho lungabonakala lungelula ukuqeqeshwa.
- Ukuziqeqesha nge-fitball kungumthwalo omnene, ngakho-ke umphumela okhethekile wokubuka emzimbeni ovela kuye akufanele ulinde.
Ungayikhetha kanjani ibhola lokuqina: amathiphu namanani
4. Izisindo zezingalo nemilenze
Izisindo zezingalo nemilenze zizokusiza ukuthi wandise ukusebenza kokuzivocavoca kwakho nokumpompa izindawo ezinenkinga. Vele, ukuziletha esimweni esihle kungabhekana nesisindo somzimba wakhe. Kepha utilityami wenza umzimba wakho ube muhle futhi unciphe ngokushesha okukhulu.
Abanye abafundisi bokuzivocavoca bancoma ukuwasebenzisela ukusebenza kahle ngesikhathi sokuzivocavoca ezinqeni. Ngaphezu kwalokho, ungenza ukuzivocavoca kwe-cardio noma imidlalo yezemidlalo, ukwandisa umfutho wokuqeqeshwa. Manje kwafika izinhlobo eziningi zesisindo, ngokwesibonelo, amabhande noma amavesti anesisindo esengeziwe.
buhle:
- Izisindo zisiza ukugxila endaweni yenkinga yomzimba wakho.
- Zingasetshenziselwa ukuzivocavoca nge-aerobic noma kwezemidlalo, ngaleyo ndlela kwandise ukusetshenziswa kwekhalori esikoleni.
bawo:
- Esikhundleni sokulinganisa kungcono ukuthenga i-dumbbell noma i-barbell, ehambisana kakhulu nokuqina.
- Izisindo ziyabiza impela, futhi ekuqeqesheni kuzoba umlutha wesisindo samanje. Ngakho-ke uzodinga ukuthenga okusha.
- Akuzona zonke izinsimbi zohlelo lokuqina okufanelekile.
Ungayikhetha kanjani i-WEIGHTS: amathiphu namanani
5. Intambo yeqa
Intambo yejump abaningi bethu sikhule nayo. Okwezingane ukweqa intambo kuyindlela yokuzijabulisa, nakubantu abadala - okuhle ekwehliseni isisindo. Ngentambo uzokwazi ngokushesha ukuthola imilenze emincane nokuma okuhle. Ngaphezu kwalokho, lena indlela yangempela yokususa i-cellulite emathangeni.
Kodwa-ke, ukweqa okuvamile kunomthwalo omkhulu kumajoyinti amadolo, ngakho-ke ukuhlukumeza amakilasi ngentambo kusengafanele. Futhi ncoma ukuthi uvele ungene kuziteki, zizokuvikela amadolo akho.
buhle:
- Intambo yokweqa umthwalo omkhulu we-cardio, futhi lokho kusho ukwehla kwesisindo okuqinisekisiwe.
- Ukuqeqeshwa okunjalo kuzokusiza ukuthi uhlakulele ukukhuthazela futhi uqinise uhlelo lwezinhliziyo.
- Intambo ye-Jump ihlangene kakhulu futhi ayithathi isikhala esiningi.
bawo:
- Ukweqa intambo kubeka ingcindezi enkulu emajoyintini amadolo, ngakho-ke gxuma kangcono kumateki.
- Ukwenza ekhaya ngentambo akulula ngaso sonke isikhathi, ikakhulukazi uma uhlala ezansi komakhelwane abalalelayo.
Ungayikhetha kanjani i-jump ROPE: amathiphu namanani