Okuqukethwe
Ukuze wehlise isisindo, qinisa imisipha futhi ulahle amafutha amaningi hhayi ukuthi uvakashele ejimini njalo. Ukuthola umzimba wakho usesimeni esifanelekile nasekhaya. Nikeza ukuqeqeshwa kwasekhaya kwamantombazane ngohlelo lokuzivocavoca kanye namathiphu wokuzivocavoca ukuze unciphise isisindo esisebenzayo.
Futhi uma ucabanga ukuthi ukuqeqeshwa kudinga ukubhaliswa eklabhini yokuzivocavoca noma okokusebenza okubizayo, akunjalo. Ukuqeqesha umzimba wakho ngempumelelo ngemishini emincane.
Ikhaya lokuqeqesha amantombazane: izici
Uhlelo lokuzivocavoca lwabesifazane olunikezwa ngezansi luyindlela enhle kulabo abafuna ukuqala ukuqeqeshwa ekhaya. Kodwa-ke, lokhu kuvivinya umzimba kuzosiza hhayi kuphela labo abafuna ukwehlisa isisindo, kepha futhi nalabo abafuna ukunamathela empilweni enempilo. Kunezifundo eziningi mayelana nezinzuzo zokuvivinya umzimba njalo: lokhu kusebenza ekuthuthukiseni uhlelo lwezinhliziyo nokunciphisa ubungozi bokuvela kokudangala, nokuvikela izifo ezinjengesifo sikashukela, umdlavuza kanye nohlangothi.
Noma ulayishwe izindaba zomsebenzi nezomndeni, imizuzu engama-30 yokuqina izikhathi eziningana ngesonto ingaba njalo. Ikakhulukazi uma uhlela ukuqeqeshwa okuphumelelayo ekhaya. Uma ngabe ubucabanga ukuthi ukuqeqeshela amantombazane ikhaya kungukuzivocavoca okuncane, zama uhlelo lwethu lokuzivocavoca lokwehlisa isisindo kanye nemisipha yethoni yomzimba wonke bese uthola umzimba onamathambo nonda.
Kungani kufanele unake ukuqina kwasekhaya? Yiziphi izinzuzo nezimbi zokuqeqeshwa kwamantombazane uma kuqhathaniswa nokuvakashela iklabhu lezempilo?
Izinzuzo zokuqeqeshwa ekhaya:
- Wonga isikhathi emgwaqweni oya ehholo lezemidlalo.
- Akunasidingo sokuzivumelanisa nesimiso seklabhu yokufaneleka.
- Wonga imali ekuthengeni okubhaliselwe.
- Ukuzibandakanya ngokukhululeka ngokwengqondo, akekho okubukayo futhi ongabangeli ukungakhululeki.
- Awudingi ukuthenga izingubo ezikhethekile zokufaneleka, ungenza isikibha ekhaya nezikhindi.
- Komama abasebasha ngekhefu lokuyobeletha ukuqeqeshwa ekhaya kuyindlela kuphela yokuphuma, uma kungenjalo izoshiya nobani ingane.
- Izinhlelo ezahlukahlukene zevidiyo eziqediwe kanye nemikhuba eyenziwayo yasekhaya yokuzivocavoca kwamantombazane yehlukile futhi iyasebenza.
- Uzoba neshawa noma ibhavu entofontofo enazo zonke izesekeli ezidingekayo.
- Ungenza ekuseni kakhulu ngaphambi komsebenzi noma kusihlwa ngemuva komsebenzi.
Nebubi ukuqeqeshwa ekhaya:
- Akekho umqeqeshi ozonikeza inqubo efanele yokuzivocavoca.
- Ekhaya kunemishini ehlukahlukene futhi imishini eyengeziwe kufanele ithengwe.
- Uzodinga ukubheka futhi wenze isethi yokuzivocavoca noma ubheke uhlelo olufanele.
- Ukuqeqeshwa ekhaya, amantombazane adinga ukuba nesisusa esinamandla sokuzijwayeza, akekho ohlangothini lwe- "podpisyvat" ongeke.
- Ekhaya iziphazamiso eziningi kakhulu ezingaphazamisa ukuzivocavoca umzimba: ikhaya, umndeni, kudinga ukunakwa, isifiso sokuphumula noma ukungena kwi-Intanethi, njll.
Kodwa-ke, lula nokunethezeka kokusebenza kwasekhaya kudlula uhlu oluncane lwezinkinga. Konke okudingayo ukuze usebenzise ekhaya ukwenza isikwele esincane sendawo efulethini, ukwaba imizuzu engama-30-60 kuhlelo lokufunda lokuzivocavoca bese uqala ukuzijwayeza.
Izinsiza kusebenza zokuqeqesha ekhaya
Ukwehla kwesisindo nethoni yomzimba ungenza ekhaya ngaphandle kwemishini eyengeziwe. Ukuzivocavoca umzimba kukunika ukuzivocavoca okuhle futhi kusiza ekusebenzeni imisipha eyinhloko nokusheshisa inqubo yokwehlisa isisindo. Kodwa-ke, nge-bmayelanaUkuqeqeshwa kokuhlukahluka kukaLisa, kuyinto efiselekayo okungenani ukuba nama-dumbbells: ayasiza kakhulu lapho wenza izivivinyo zamandla. Ngokungeziwe kuma-dumbbells, ungadinga isihlalo, itafula lombhede noma eliseceleni kombhede ukuze uvivinye umzimba, okudinga ukwesekwa.
Uma unemishini ethe xaxa ekhaya noma unethuba lokuyithenga, lokhu kuzokusiza ukuthi uguqule izivivinyo futhi ukwandise ukusebenza koqeqesho. Noma kunjalo, i-dumbbell iyimishini eyisisekelo kunazo zonke, ezokwanela ukuzivocavoca umzimba okugcwele ekhaya kwamantombazane. Kuyafiseleka futhi ukuthi ube nomata noma uMat phansi uma unendawo eqinile noma ebandayo.
Yikuphi okusetshenziswayo okungathengwa:
- Izisindo: i-inventory eyisisekelo, ngaphandle kwayo ngaphandle kwezindleko, akukho ukuqeqeshwa kwamandla ekhaya.
- Ibhendi yenjoloba yokuqina: imishini edume kakhulu ezikhathini zakamuva, ilungele amathanga nezinqe.
- Mat: imishini ebalulekile edingekayo cishe konke ukuqeqeshwa ekhaya.
- I-Fitball: ibhola eliyindilinga lokuzivocavoca isisu nokuthuthuka kwemisipha yokuzinza kwesisu.
- I-Tubular expander: ekahle ekuqeqesheni izingalo, amahlombe nangemuva.
- Iteyipu e-elastic: ilusizo kakhulu ekuzivocavoca amandla nasekuzeluleni.
- I-Massage roller yokubuyisa imisipha ngemuva kokuzivocavoca kanzima nokuzihlikihla.
- I-TRX: ukuqeqeshwa okusebenzayo ekhaya.
Uma une-ellipsoid, i-treadmill noma umqeqeshi webhayisikili, zingasetshenziswa kahle kakhulu ekusebenzeni kwe-cardio. Kepha uma kungadingeki uthenge imishini yokuzivocavoca akudingekile. ICardio ungenza ngaphandle kwemishini eyengeziwe, ngesisindo somzimba wakhe.
TOP 30 engcono cardio umzimba wonke amazinga
Ngakho-ke, ekusebenzeni kwe-cardio nokuqeqeshwa okusebenzayo ukukhipha umzimba ongakwenza ngaphandle kwemishini eyengeziwe, ngesisindo somzimba wakhe. Ekuqeqesheni amandla uzodinga ama-dumbbells kusuka ku-1 kg kuye ku-10 kg ngokuya ngamakhono akho nezinhloso zakho.
Uma uhlela ukuqeqesha ekhaya, kungcono ukuthenga ama-dumbbells awelekayo:
Ukuzivocavoca ekhaya kwamantombazane: imithetho
1. Njalo noma yikuphi ukuzivocavoca kufanele kuqale ngokuzifudumeza (imizuzu eyi-7-10) bese uqeda ngokwelula (imizuzu emi-5-7). Lo umthetho ophoqelekile okufanele uwukhumbule njalo. Buka izivivinyo zethu zokuzifudumeza nokwelula:
- Ukuzifudumeza ngaphambi kokuzivocavoca: uhlelo lokuzivocavoca +
- Ukwelula ngemuva kokuzivocavoca: uhlelo lokuzivocavoca +
2. Ungazivocavoca esiswini esigcwele. Ukuqeqeshwa kufanele kuqale kungakapheli amahora angu-1-2 ngemuva kokudla kokugcina.
3. Ngamahora angu-1.5-2 ngaphambi kokuzivocavoca, ungakwazi ukuthenga ukudla okugcwele. Uma lokhu kungenakwenzeka, bese wenza isidlo esincane se-carbohydrate imizuzu engama-45-60 ngaphambi kwesifundo. Imizuzu engama-30 ngemuva kokuzivocavoca kungcono ukudla ingxenye encane yamaprotheni + i-carbohydrate (ngokwesibonelo, i-100 g ye-cottage shizi + i-apula noma i-1 scoop whey protein enobisi). Kepha ukunciphisa into ebaluleke kakhulu, hhayi lokho okudlayo ngaphambi nangemva kokuzivocavoca nokuthi udla kanjani usuku lonke.
4. Ekunciphiseni isisindo ngu-80% wempumelelo oncike ekudleni. Uma usebenzisa ama-calories amaningi ukwedlula umzimba wakho okwazi ukuwachitha, ngisho nokuzivocavoca nsuku zonke ngeke kukuholele emgomweni. Okokuqala, ungaqala ukudla ukudla okunempilo noma uqale ukubala ama-calories.
Ukudla okufanele: ungaqala kanjani igxathu negxathu
5. Ungaqeqesha ekuseni ngesisu esingenalutho. Ikilasi alithinti inqubo yokwehlisa isisindo, ngakho-ke khetha amahora asekuseni, kuphela uma ukhululekile ukukwenza ngemuva kokuvuka. Ukudla kwasekuseni kungaphuzwa ngemizuzu engama-30 ngemuva kwekilasi, mhlawumbe amaprotheni + ama-carbs.
6. Ungakhohlwa ukuphuza amanzi. Phuza ingilazi yamanzi imizuzu engama-20-30 ngaphambi kokuqeqeshwa kanye nengilazi eyodwa noma ezimbili zamanzi ngemuva kokuzivocavoca. Ngesikhathi sekilasi, phuza yonke imizuzu eyi-10, uthathe ama-SIP ambalwa.
7. Qiniseka ukuthi uzijwayeza amateki, hhayi ukulimaza amalunga ezinyawo. Futhi gqoka ubhodisi wezemidlalo ukugcina isifuba nezingubo zokunethezeka ezenziwe ngezindwangu zemvelo, ezingavimbi ukunyakaza. Uma wenza i-yoga, ama-Pilates noma uzivocavoca umzimba phansi, izicathulo azidingeki.
Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina
8. Akufanele ilayishwe ngokweqile ngoqeqesho, Isikhathi sokuqala sanele ukwenza kathathu ngesonto imizuzu engama-3. Ungakhuphula kancane isikhathi nobuningi bezikhathi: Izikhathi ezingama-4-5 ngesonto imizuzu engama-45, uma ufuna ukukhulisa imiphumela.
9. Sincoma ukuthi usebenzise itracker tracker ukuqapha ukushaya kwenhliziyo, ugcine ukwehla kwesisindo sendawo nokubala ama-calories ashisiwe ngesikhathi sokuzivocavoca umzimba.
10. Uma ufuna ukunciphisa isisindo futhi ushise amanoni, ngenkathi uqeqesha amandla, sebenzisa ama-dumbbells wesisindo esincane nge-1-3 kg. Uma ufuna ukuletha imisipha futhi uyiqinise, sebenzisa ama-dumbbells angama-4-7 kg emzimbeni ophezulu kanye no-5-10 kg womzimba ongezansi.
11. Ungakhohlwa ngokuphefumula ngesikhathi sokuzivocavoca ekhaya. Ukuphoqa ukuphuma okujulile ngamakhala, ukuphumula komoya emlonyeni wakho. Akunakwenzeka ukubamba umoya wakho lapho wenza izivivinyo.
12. Ukuzibandakanya ezinhlelweni ezihlongozwayo kudinga okungenani izinyanga eziyi-1.5-2 ngenkathi kukhulisa isikhathi sokuvivinya umzimba futhi kukhulisa isisindo sama-dumbbells. Ngemuva kwalokho ungashintsha uhlelo, wenze kube nzima ukujima noma ukwandise isisindo.
13. Uma ufuna ukunciphisa isisindo ngokushesha, zama ukwandisa umsebenzi womzimba jikelele emini: ukuhamba noma imisebenzi yangaphandle.
14. Ngemuva kokuzuza umphumela owufisayo, udinga ukuqhubeka nokuqina komzimba njalo uma ufuna ukuzigcina uphilile.
15. Uma unezinkinga zasemhlane, kungcono ukunciphisa izivivinyo zomzimba ezenziwa ngemuva, esikhundleni sazo kube namapulangwe kanye nokuhlukahluka kwe-hyperextensive:
Ukuzivocavoca ekhaya kwamantombazane: uhlelo lokuzivocavoca
Sikunikeza 4 iqoqo ngomumo eyenziwelokho kuzokusiza ukuthi wehlise isisindo noma ukuletha imisipha ngethoni kuye ngezinhloso zakho:
- Ukuzivocavoca ekhaya kokulahlekelwa isisindo kwabaqalayo nabantu abakhuluphele ngokweqile
- Ukuzivocavoca ekhaya ukunciphisa umzimba nokushisa amafutha
- Ukuzivocavoca ekhaya kwethoni yemisipha nokunciphisa amafutha omzimba
- Ukuqeqeshwa kwamandla ekhaya ukuqinisa imisipha nesethi yemisipha.
Okuhlukile ngakunye kuphakamisa uhlelo lokuzivocavoca umzimba wonke izinsuku ezi-3. Ungenza amahlandla ama-3 ngeviki noma kaningi, mane wenze ezinye izivivinyo ezi-3 ndawonye.
Ukuzivocavoca ekhaya kwabaqalayo
Uma ufuna ukuzivocavoca ekhaya kwamantombazane aqala ukuqina noma anesisindo esikhulu, sikunikeza uhlelo olulula lokuzivocavoca kwabaqalayo. Iqukethe ukuvivinya umzimba okunomthelela ophansi namandla okuzivocavoca ngaphandle kwemishini. Vivinya umzimba kathathu ngesonto imizuzu engama-3 kuya kwengama-20 izinyanga ezingama-30-1 bese uthuthela ohlelweni oluyinkimbinkimbi futhi ugcwalise kancane kancane izivivinyo zokuzivocavoca umzimba.
Ukuzivocavoca okulungele abaqalayo: uhlelo lokuzivocavoca +
Ekuqeqesheni sisebenzisa isekethe: ukuzivocavoca ngakunye okwenziwe imizuzwana engu-30 + nokuphumula imizuzwana engama-30 bese udlulela kokulandelayo. Ngemuva kokuphela komzuliswano sima imizuzu emi-2 bese siqala umbuthano futhi kusukela ekuvivinyweni kokuqala. Phinda ukuzivocavoca ngemizuliswano emithathu (Okokuqala, ungenza imibuthano engu-1-2, bheka impilo yakho). Uma ukuzivocavoca kwenziwa ezinhlangothini ezimbili, bese wenza imizuzwana engama-30, okokuqala ohlangothini olulodwa bese kuba imizuzwana engama-30 kolunye. Ithanga ngalinye lizokuthatha cishe imizuzu engu-7-8.
Usuku 1
1. Isibhakela
2. Ukuphakamisa umlenze (ezinhlangothini zombili)
3. I-stratic strap (ungaguqa)
4.I-skater
5. Amalifti omlenze ebhulohweni
6. Thinta amaqakala
Usuku 2
1. Phakamisa amadolo esifubeni
2. I-Plie-squat
3. "Inja yokuzingela"
4. Ukuzala izandla nezinyawo
5. Ukuletha uhlangothi lwe-hip olulele (ezinhlangothini zombili)
6. Ibhayisikili
Usuku 3
1. Ukuphakamisa imilenze
2. Ukuchaphazeleka kwemilenze kubakaki ohlukile
I-lateral lunge (ezinhlangothini zombili)
4. Ukuhamba ngezandla ezizalanayo ne-zahlest Shin
5. Ukuphakanyiswa komlenze oseceleni kuzo zozine izinhlangothi (ezinhlangothini zombili)
6. I-twist yaseRussia
Ukuzivocavoca ekhaya ukunciphisa umzimba nokushisa amafutha
Uma ufuna ukuzivocavoca ekhaya kwamantombazane afuna ukunciphisa umzimba futhi okungenani abe nokuhlangenwe nakho okuncane kokuqina, sikunikeza ukuzivocavoca okuyinkimbinkimbi kokushisa amafutha ngokususelwa ku-cardio nokuzivocavoca kwemisipha yethoni. Kule ndlela, ukusebenzisa ekhaya awudingi imishini eyengeziwe.
Amakilasi aphinde asebenzise isekethe: ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40 + ukuphumula imizuzwana engama-20 bese udlulela kokulandelayo. Ngemuva kokuphela komjikelezo simisa imizuzu engu-1-2 bese siqala umbuthano futhi ngokuzivocavoca kokuqala. Phinda isivivinyo 3-4 indilinga (ungahle uthande ukuqala ukwenza imibuthano engu-1-2, bheka impilo yakho). Uma ukuzivocavoca kwenziwa ezinhlangothini ezimbili, kuqalwa kuqala ohlangothini olulodwa bese kuba okunye. Ithanga ngalinye lizokuthatha imizuzu eyi-8.
Usuku 1
1. Ukugijima nokuphakamisa amadolo aphakeme
2. Ukuhamba ngamaphaphu aya phambili
3. Ukuphakama kwezandla ngentambo
4. Ukushushuluza
5. Ukuphakamisa umlenze eceleni (ezinhlangothini zombili)
6.Twist to side plank (nhlangothi zombili)
Usuku 2
1. Jumps zizalanisa izingalo nemilenze
2. I-lunge yaseBulgaria (ezinhlangothini zombili)
I-3. Superman
4. Ukugijima okuvundlile
5.Umlenze omkhulu (ezinhlangothini zombili)
6. Isonta ngentambo
Usuku 3
1. kuzuba Lateral
2. Ukusukuma esihlalweni ngomlenze ophakanyisiwe (ezinhlangothini zombili)
3. Umkhuzi
4. Ukugxuma ngentambo ngokuphakamisa imilenze
5. Phakamisa imilenze phezulu (ezinhlangothini zombili)
6. - Thinta imichilo yamahlombe
Ukuzivocavoca ekhaya kwethoni yemisipha nokunciphisa amafutha omzimba
Uma ufuna ukuzivocavoca ekhaya kwamantombazane angakhuluphele ngokweqile, kepha ngifuna ukuletha umzimba ngethoni, sikunikeza isethi yokuzivocavoca ukuqinisa imisipha nokunciphisa amafutha. Ngokungafani nomdwebo wangaphambilini, umbuthano uqukethe ukuzivocavoca okukodwa kwe-cardio, ezinye izivivinyo zihloselwe ukukhipha imisipha nokususa izindawo eziyinkinga. Uzodinga ama-dumbbells angu-2-5 kg
Ukuzivocavoca umzimba okufana nomjikelezo uRobin: ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40 + ukuphumula imizuzwana engama-20 bese udlulela kokulandelayo. Ngemuva kokuphela komjikelezo simisa imizuzu engu-1-2 bese siqala umbuthano futhi ngokuzivocavoca kokuqala. Phinda isivivinyo 3-4 indilinga (ungahle uthande ukuqala ukwenza imibuthano engu-1-2, bheka impilo yakho). Uma ukuzivocavoca kwenziwa ezinhlangothini ezimbili, kuqalwa kuqala ohlangothini olulodwa bese kuba okunye. Ithanga ngalinye lizokuthatha cishe imizuzu engu-7-8.
Usuku 1
1. Sumo squat nge dumbbell
2. Ukudonsa ama-dumbbells kubha
3. Izikwele ngokugxuma
4. Ama-Pushups (emadolweni)
Funda kabanzi: Ungafunda kanjani ukwenza i-Push-UPS?
5. Amalenge esiyingini (ezinhlangothini zombili)
6. Ukujija kabili
Usuku 2
1. Lunge endaweni (ezinhlangothini zombili)
2. Ukuzalela izandla ngama-dumbbells emthambekeni
3. IBurpee
4. Isikwele esinamasokisi okuqwala
5. IPlank Spiderman
6. Ukusonta ngakolunye uhlangothi (ezinhlangothini zombili)
Usuku 3
1. Amaphaphu ahlukanisiwe (anama-dumbbells)
2. Ipulangwe eliseceleni (ezinhlangothini zombili)
3. Ngena esikhungweni esibanzi
I-lateral lunge (ezinhlangothini zombili)
5. Ukuguqula ama-pushups
6. Isikhafu
Ukuqeqeshwa kwamandla ekhaya ukuqinisa imisipha nokuthuthukisa amandla
Uma ufuna ukuqinisa imisipha, thuthukisa amandla futhi uthuthukise ukwakheka komzimba, ukukunikeza ukuqeqeshwa kwamandla kwamantombazane ekhaya. Lolu hlelo lubandakanya ukuqeqeshwa kwamandla ngama-dumbbells. Yenza izivivinyo inombolo ebekiwe yamasethi nama-reps (isb., 4 × 10-12 ngamasethi ama-4 we-10-12 reps). Phakathi kwamaqoqo kuphumula imizuzwana engama-30-60 phakathi kokuzivocavoca kuphumula imizuzu engu-2-3.
Ukuqeqeshwa okulungele amandla: uhlelo lokuzivocavoca +
Uma ufuna ngempumelelo ukusebenza phezu kwemisipha, isisindo samadumbhu osidingayo okudingayo ukuze uwenze ku-iteration yakamuva kule ndlela yenziwa ngokucindezela okukhulu (kusuka ku-5 kg nangaphezulu). Uma une-dumbbells elula kuphela, bese wenza boninani elikhulu kakhulu lokuphindaphinda (isb., ukuphindaphinda okungu-15-20), kepha kulokhu, ukuqeqeshwa akuyona amandla ne-gyrosigma.
Ukuvivinya umzimba okuhlukile kudinga ama-dumbbells wesisindo ahlukile. Ukuqeqesha amaqembu amancane emisipha (izingalo, amahlombe, isifuba) ama-dumbbells wesisindo adinga kancane. Ukuqeqesha amaqembu emisipha emikhulu (emuva, emilenzeni) kufanele kuthathe isisindo esithe xaxa. Gcizelela ukuthi ukukhula kwemisipha kudinga isisindo esiningi kanye nensalela yekhalori. Kepha ukuthuthukisa ikhwalithi yomzimba nokuphakama okuncane okwanele kwama-dumbbells ayi-10 kg nokuqeqeshwa okujwayelekile.
Usuku 1
1. Ama-Pushups (avela emadolweni): 3 × 10-12
2. Isikwele esinama-dumbbells: 4 × 10-12
3. Dumbbell ebhentshini cindezela esifubeni: 3 × 12-15
4. Amaphaphu adlulisela phambili: 4 × 8-10 (umlenze ngamunye)
5.Bench press for triceps: 3 × 12-15
6. Thinta imilenze: 4 × 15-20
Usuku 2
1.Thola ama-dumbbells emthambekeni ongemuva: 5 × 10-12
2. Ukubulawa kwabantu: 4 × 10-12
3. Ukuphakanyiswa kwezandla kwi-biceps: 3 × 12-15
4.I-lunge eseceleni: 4 × 8-10 (umlenze ngamunye)
5. Ukucindezela kwebhentshi le-Dumbbell ngamahlombe: 3 × 12-15
6. Umlenze uphakamisa: 4 × 15-20
Usuku 3
1.Buyisa ama-pushups: 3 × 10-12
2.Sumo squat nge-dumbbell: 4 × 10-12
3. Amaphaphu emuva: 4 × 8-10 (umlenze ngamunye)
4. Ukuphakamisa ama-dumbbells esifubeni emahlombe: 3 × 12-15
5. Ukuzalela izandla ngama-dumbbells ngenkathi ulele isifuba: 3 × 12-15
6. Ukuhamba endaweni yokucima ukoma: 2 × 10-15 (ohlangothini ngalunye)
Ukuze izipho sibonga u iziteshi ze-youtube: mfit, Linda Wooldridge, shortcircuits_fitness, Live Fit Girl, nourishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.
Uma ufuna ukukwenza ekusebenzeni kwevidiyo okuphelile bese wenza uhlelo lokuzivocavoca, bese ubheka:
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kokuhamba phambili
Uma ufuna ukwengeza lokhu kuzivocavoca nezinye izivivinyo, uzobona:
- Ukuzivocavoca okuphezulu okungama-50 kwesisu esicaba
- Ukuzivocavoca okuphezulu okungama-50 kwemilenze emincane
- Ukuzivocavoca okuphezulu okungama-50 kwezinqe ezinamathoni
- Ukuzivocavoca okuphezulu okungama-20 kwezingalo ezincanyana
Abesifazane abaningi bakholelwa ukuthi ukuqeqeshelwa amantombazane ikhaya akusizi ngalutho ekunciphiseni isisindo nokususa isisindo esingeqile. Kodwa-ke, uma ukwazi ukwakha ibhizinisi, ziqeqeshe njalo futhi ungaziniki amakhefu, uzokwazi ukuthola isimo esihle ngokushesha nasekhaya.
Kwabaqalayo, ukuncipha