Ukuzivocavoca kwabaqalayo ekhaya ukuze wehlise isisindo: ukukhethwa kokuzivocavoca + izinhlelo

Ufuna ukunciphisa umzimba futhi ucabange ukuthi ungaqala ukuqeqeshwa ekhaya? Noma ufuna ukuthuthukisa ukuqina kwabo ngokomzimba futhi babe nomzimba wokusubatha nowethoni?

Sikunikeza uhlelo lokuzilolonga olwenziwe ulungele ekhaya lwabaqalayo ngemifanekiso ebonakalayo yokuzivocavoca kanye nesheduli yokuqeqeshwa ezokusiza ukuthi unciphise isisindo futhi ususe izindawo eziyinkinga.

Ukuzivocavoca ekhaya kwabaqalayo: Imithetho ejwayelekile

Ukuvivinya umzimba njalo kuyadingeka, noma ngabe awunaso isisindo esingeqile. Okokuqala, kuqinisa imisipha nokuthuthuka kokukhuthazela kwemisipha, okuzokusiza ukumelana kalula nanoma imiphi imisebenzi ebonakalayo empilweni yansuku zonke. Okwesibili, ukuthuthukiswa kohlelo lwezinhliziyo nokuzivocavoca imisipha yenhliziyo eyehlisa ubungozi bezifo eziningi, kubandakanya ukuhlaselwa yinhliziyo nokushaywa unhlangothi.

Okwesithathu, ukuqeqeshwa kusiza ekukhiqizeni ama-hormone enjabulo (ama-endorphins), anciphisa ubungozi bokukhathazeka nokudangala. Okwesine, ukuvivinya umzimba njalo kukhuthaza umuntu ukuthi aphile impilo enempilo ngaphandle kwemikhuba emibi.

Ekhaya ungahlela ukuzivocavoca okusebenzayo impela kokuncipha, futhi ngenxa yalokhu awudingi imishini ekhethekile nanoma yisiphi isipiliyoni sokuqina komzimba. Uma ukhetha uhlelo olufanele lokuzivocavoca nokuzivocavoca umzimba njalo, uzokwazi ukuthola imiphumela, noma ngabe awukaze uqeqeshwe ngaphambilini. Sikunikeza uhlelo lokuzivocavoca ekhaya okuyisiyingi lwabaqalayo, lapho uzolahla khona isisindo esiningi futhi uthuthukise ikhwalithi yomzimba.

Izinzuzo zalo msebenzi wasekhaya wabaqalayo:

  • ukuzivocavoca kuzokusiza wehlise isisindo futhi uqinise umzimba
  • isifundo esifanele abaqalayo nalabo asebenesikhathi eside bezilolonga
  • ngalolu hlelo, ungaqala ukuqeqesha ekhaya
  • lolu hlelo lubandakanya ukuvivinya umzimba kwawo wonke amaqembu amakhulu emisipha
  • zizokusiza ekuqiniseni imisipha futhi ususe izindawo eziyinkinga
  • iningi lomthelela ophansi wokuzivocavoca ohlongozwayo
  • uzodinga imishini emincane.

Ngaphambi kokuqhubeka nohlu lokuzivocavoca, qiniseka ukuthi ufunda izinkombandlela nemithetho ezokuvumela ukuthi uqeqeshe kahle nangempumelelo.

Imithetho yokuzivocavoca ekhaya kwabaqalayo:

1. Qala lokhu kuzilolonga kwasekhaya kwabaqalayo ngokufudumeza ukufudumala nokuqeda ukwelula umzimba wonke. Sincoma ukuthi ubuke:

  • Ukuzifudumeza ngaphambi kokuzivocavoca: uhlelo lokuzivocavoca
  • Ukwelula ngemuva kokuzivocavoca: uhlelo lokuzivocavoca

2. Njalo yenza ngezicathulo zokugijima; akunakwenzeka ukuqeqesha ekhaya ungenazicathulo, uma ungafuni ukuthola izinkinga ngamajoyinti.

  • Amateki aphezulu kakhulu angama-20 amadoda afanelekile
  • Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina

3. Zama ukungadli okungenani ihora ngaphambi kokuzivocavoca, ngaphandle kwalokho ungaba nezinkinga ngokugaya ukudla. Isigamu sehora ngemuva kokuvivinya umzimba udle amaprotheni + carbs (ngokwesibonelo, i-150 g yesithelo se-cottage shizi +).

4. imizuzu engama-20 ngaphambi kokuzivocavoca phuza ingilazi yamanzi bese uphuza amanzi nge-SIP encane njalo ngemizuzu eyi-10 ngesikhathi sekilasi. Ngemuva kokuzivocavoca phuza ingilazi yamanzi.

5. Ukuqeqeshwa okuphakanyisiwe kwabaqalayo siqukethe imizuliswano emibili, izivivinyo ezi-6 kumjikelezo ngamunye. Umjikelezo ngamunye uyaphindwa emathangeni ama-2. Uma ukuthola kunzima ukubekezelela ukuzivocavoca umzimba kusukela ekuqaleni kuze kube sekugcineni, ungathatha ikhefu lemizuzu emi-5 phakathi kwamaround noma unciphise isikhathi sohlelo.

6. Lokhu kuzivocavoca kwabaqalayo kufaka ukusetshenziswa kwe-timer (umsebenzi ngamunye wenziwa imizuzwana engama-30). Kepha uma ungakhululekile ngale fomethi, ungenza izivivinyo zokuphindaphinda okungu-15-20 kokuvivinya ngakunye.

7. Kulolu hlelo kukhona izivivinyo, ezidinga izinhlangothi ezehlukene: okokuqala kwesokudla, bese kwesobunxele (isibonelo, amalanga, ukuphakamisa imilenze, ukuletha ithanga eceleni). Kunconywa ukuthi uhlukanise ukusetshenziswa kube yimibuthano emi-2, okusho emzuliswaneni wokuqala wenza izivivinyo ngakolunye uhlangothi, emzuliswaneni wesibili - ngakolunye uhlangothi Kepha uma ufuna ukwenza ubunzima bokuzivocavoca futhi wandise ubude baso, ungenza izivivinyo ezinhlangothini zombili kumjikelezo ngamunye.

  • Ibhande: ungakwenza kanjani + izinketho
  • Amalunge: ukwenza kanjani + izinketho
  • Ama-squats: ungazisebenzisa kanjani + izinketho

8. Isikhathi sokuzivocavoca ekhaya sabaqalayo - imizuzu engama-20-25 (ngaphandle kokuzifudumeza nokupholisa phansi). Ungahlala ulungisa isikhathi sezikhathi ngokubona kwaso kuphela, ngokungeza noma ukunciphisa inani lemijikelezo. Yima uyeke ukuzivocavoca umzimba uma uzwa isiyezi, ubuthakathaka, noma ubuhlungu enhliziyweni.

9. Abanye umzimba Wabasaqalayo uzodinga dumbbell. Uma ungakwenzi, ungasebenzisa ibhodlela lamanzi lepulasitiki (amalitha ayi-1-1,5) noma ukuqedela izivivinyo ngaphandle kwesisindo esingeziwe. Uma kokunye ukuvivinya umzimba, wena, kunalokho, umthwalo onganele, ungasebenzisa ibhande lokuqina, izinsimbi zamaqakala noma i-expander.

  • Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani

10. Le sethi yokuzivocavoca yabaqalayo ihlukaniswe izinsuku ezintathu. Ungaqeqesha izikhathi ezingama-3-5 ngesonto kuya ngezinhloso zakho namakhono akho - usanda kuqeda elinye isu eli-3 phakathi kwabo. Ngemuva kwamasonto ama-3-4 wokuqalisa, kungakuhle ukwandisa isikhathi sokuzivocavoca umzimba (gxila kumakhono akho).

Kufanele ubone:

  • Uhlelo lwezinsuku ezi-5 olulungele abaqalayo ekhaya
  • Ukuzivocavoca kwesisindo ekhaya ngaphandle kokugxumela amantombazane: ukuhlela izinsuku ezintathu
  • Uhlelo lwamandla lwamadoda anama-dumbbell izinsuku ezintathu

Ukuzivocavoca kwabaqalayo ekhaya: uhlelo lokuzivocavoca

Ngakho-ke, sikunikeza ukuqeqeshwa kwabaqalayo ekhaya, okwenziwa kumgomo oyindilinga. Landela ngokuqhubekayo izivivinyo ezihlongozwayo ngaphakathi kwesikhathi esibekiwe, izivivinyo zenziwa ngendlela eyodwa ngokuphumula okuncane phakathi kwamasethi. Ngokushintshanisa izivivinyo ze-cardio namandla uzokhuphula izinga lokushaya kwenhliziyo futhi ushise ama-calories amaningi nemisipha yethoni. Uma ufuna ukulawula ukushaya kwenhliziyo namakhalori asetshenziselwe ukuzivocavoca, ungathenga i-fitbit noma i-monitor rate.

Uqeqesha kanjani:

  • Ukuvivinya ngakunye kwenziwa imizuzwana engama-30
  • Break emva kokuvivinya umzimba ngakunye, imizuzwana engu-15 (ingakhuphukela kumasekhondi angama-30 uma unenhliziyo ebuthakathaka noma ukukhuthazela okuphansi
  • Umjikelezo ngamunye uyaphindwa emathangeni ama-2
  • Phakathi kwemijikelezo phumula iminithi eli-1 phakathi kwemijikelezo - imizuzu emibili
  • Uma ungakhululekile ukwenza ukuzivocavoca umzimba, bese ukubuyisela esikhundleni, noma ukweqa.

Isikhathi sisebenza amasekhondi angama-30 / amasekhondi angu-15 aphumule:

Isikhathi sokuvala - imizuliswano engu-30 sec / amasekhondi ayi-15 (kufaka phakathi izixhumanisi zemizila emi-3 yokuzivocavoca)

Ukuzivocavoca kwabaqalayo: usuku 1

Umzuliswano wokuqala:

1. Isibhakela (i-cardio, isisu nezandla)

2. Isikwele esinamasokisi okuvuka (ngezinyawo, izinqe nezandla)

3. Dumbbell ebhentshini cindezela (ingalo nehlombe)

4. Ukuzala izandla nezinyawo (okwe-cardio nokuthinta umzimba wonke)

5. kwebhuloho (okwezinqa nesisu)

6. Ibhayisikili (isisu nemilenze)

Umzuliswano wesibili:

1.I-skater (okwe-cardio nokuthinta umzimba wonke)

2. Kutshekisa endaweni yesikwele (okhalweni nasemilenzeni)

3. Ukuzalela izandla ngama-dumbbells alele phansi (yesifuba nezingalo)

4. Lunge endaweni (umlenze nezinqe)

5. Phakamisa amadolo esifubeni (ye-cardio nesisu)

Ibhande le-Static (yezandla, amahlombe, isisu kanye nomhlane)

Ukuzivocavoca kwabaqalayo: usuku 2

Umzuliswano wokuqala:

1. Kick emaceleni ngokuthinta phansi (ye-cardio nemilenze)

2. Ibhentshi cindezela triceps (ingalo)

3. Umthelela ophansi weBurpee (okwe-cardio nokuthinta umzimba wonke)

4. Thinta amaqakala (ngesisu nangemuva)

5. Isikhafu (isisu nemilenze)

6. Plank on izindololwane static (ngezingalo, amahlombe, isisu nangemuva)

Umzuliswano wesibili:

1. Ukugijima endaweni (i-cardio nemilenze)

2. Ukuphakanyiswa kwezandla kuma-biceps (ingalo)

3. Ama-Plie-squats (imilenze nezinqe)

4. Ukuhamba ebhawa (okwe-cardio nokuthinta umzimba wonke)

5. Phakamisa umlenze uye phambili (umlenze nezinqe)

6. Igoqa (isisu nangemuva)

Ukuzivocavoca kwabaqalayo: usuku 3

Umzuliswano wokuqala:

1. Ukuhamba-zahlest-ithole (okwe-cardio nokuthinta umzimba wonke)

2. Ukuchaphazeleka konyawo ngentambo yangemuva (izandla, isisu nemilenze)

3. Isikwele + ukuthunjwa komlenze ohlangothini (umlenze nezinqe)

4. Amadolo afinyelela esifubeni (i-cardio, isisu nezinqe)

5. Ukushaywa ngamadolo (esifubeni nasezandleni zakho)

6. Ukusonta ngakolunye uhlangothi (ngesisu nesinqe)

Umzuliswano wesibili:

1. Ukugxuma ngokuzalaniswa kwezandla nezinyawo (okwe-cardio nokuthinta umzimba wonke)

2. Ukuzalela izandla ngokutsheka (emuva nasesifubeni)

3. Kick phambili nasemuva (ye-cardio nemilenze)

4. I-twist yaseRussia (ngesisu)

5. Ukuletha isinqe silele ngohlangothi (umlenze nezinqe)

6. Phakamisa umlenze oqondile emuva (umlenze nezinqe)

Ukuze izipho sibonga u iziteshi ze-youtube: mfit, Linda Wooldridge, Live Fit Girl, Jessica Valant Pilates, FitnessType.

Ukuzivocavoca kwabaqalayo: amavidiyo angama-7 ahamba phambili

Uma uhlela ukukwenza ezinhlelweni eziqediwe, sikunikeza amavidiyo amahle wabaqalayo ongaqala ukuwenza ekhaya.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ukuzivocavoca okunomthelela ophansi kwe-Cardio ngaphandle kokugxuma imizuzu engu-1

2. Ukuqeqeshwa kwamandla kwabaqalayo imizuzu engama-30

3. Ikhaya lomthelela ophansi we-Walking ngemizuzu engama-45

4. Ukuqeqeshwa kwamandla kwabaqalayo emizuzwini engama-30

5. Ukuqeqeshwa kwesikhawu sabaqalayo (imizuzu engama-20)

Sincoma futhi ukuthi ubheke:

Kwabaqalayo, ukuncipha

shiya impendulo